Get two new free healthy recipes each week. Sign Up

Soup for the Italian Lover’s Soul

Happy chocolate-covered Sundae… oops, I mean Sunday.


Here was my lunch yesterday: Italian Kitchen Sink Soup, an organic peach, and two slices of buttered (Earth Balance) Ezekiel toast. Just like with some of my stir fries and salads, this soup came about due to a need to “save” a bunch of veggies in the fridge. Don’t let the laundry list of ingredients intimidate you; this soup is simple to make. And you can substitute whatever veggies you have on hand. (Also, feel free to ignore the gram measurements. I listed them for those of you who like to be exact, but normally I don’t bother weighing veggies when I make soup. It’s kind of hard to mess up a soup, you know?)

NYC2010 097

Italian Soup

  • 1 16oz can diced tomatoes (such as Muir Glen Italian Style)
  • 1 28oz can whole tomatoes, drained and cut
  • 1 red pepper, sliced (110g)
  • 1 package sliced mushrooms (250g)
  • 1 head cauliflower (500g)
  • 1 onion, sliced (100g)
  • 4 garlic cloves, chopped
  • optional: 2 tbsp olive oil
  • 2 mini cans tomato sauce
  • 1 quart broth (such as Imagine No-chicken broth)
  • 4 cups water
  • 1 tsp dry oregano
  • 1 1/2 tsp dry basil
  • 1 1/2 tsp salt (or to taste)
  • 1/2 tsp garlic powder

(I sauteed the onion and garlic in the oil first, but if you want to omit the oil, just skip this step.) Combine all ingredients in a big pot. Bring all ingredients to a boil, then cover and simmer at least 2 hours. Makes a ton! Who doesn’t love leftover soup?

Come back Tuesday and I’ll show you what I ate for dessert:

NYC2010 622

What are your latest recipe creations?

Here’s the rest of my “recently-created recipe” list that didn’t make it onto yesterday’s post: soy-free banana yogurt, healthy chocolate milkshake, mint chocolate chip pudding, pecan pie babies, German chocolate babies, red pepper soup, Christmas pie, voluminous oat bran, oatmeal pudding (a new version), black-eyed-pea dip, and chocolate-cherry protein ice cream sundae. I told you it was crowded up in the brain of CCK.

Published on October 3, 2010

Meet Katie

Chocolate Covered Katie is one of the top 25 food websites in America, and Katie has been 
featured on The 
Today Show, CNN, 
Fox, The 
Huffington Post, and 
ABC's 5 O’Clock News. Her favorite food is chocolate, and she believes in eating dessert every single day.

Learn more about Katie

Get Free Recipes

Don’t Miss Out On The NEW Free Healthy Recipes

Sign up below to receive exclusive & always free healthy recipes right in your inbox:

Chocolate Covered Katie The Healthy Dessert Blog Recipes

Popular Right Now

Reader Interactions


Leave a comment or reviewLeave a rating
  1. Valerie says

    Soy free Banana Yogurt? Yes please!

    (The Italian soup looks great too. And I’m STILL excited about the pb cups. Even more so now that you’ve shown a pic!)

  2. *Andrea* says

    what’s sbl?
    that soup looks great! i love hearty veggie soups in the fall. so comforting. i can’t wait for the recipe!!! i found dark chocolate pb cups at trader joe’s this weekend and was sooo close to buying them

  3. cindy says

    Yummy soup! I want to know what Christmas pie is!!! And what be the chocolate thingy? Looks like a cross btw pb cup and peppermint patty!

  4. Karen Andrews says

    Good thing you didn’t list all those others that are on your mind…I never would’ve been able to choose! Keep ’em comin’…it’s my first wk being vegan and this site helps soooooo much! <3

  5. Namaste Gurl says

    Mmmm, Katie soup looks fab–and super easy, yummy and healthy. Can’t wait to try it when I have the time and all the ingredients on hand cuz you’re right, who doesn’t like having leftover soup? You can just freeze it and warm up on nights when you don’t have time to cook–tah-daw 🙂

    I’d love to hear the recipe for the vegan tortilla soup, by the way. Me like…scratch that….me LOVE Mexican food 🙂 And I wouldn’t mind hearing whatever creative, crazy recipes are in the head of miss CCK 🙂

    I made this acorn-harvest soup recently that was SO SO good. It tasted like a big ole’ fall in bowl. I also made a really good hemp-spinach-almond smoothie that was super yum, healthy, and sans sugar!

  6. mckella says

    I pretty good at putting together whatever we have into a meal, but I don’t consider them “recipes.” I made a yummy stir-fry with veggies, brown rice and broth topped with pine nuts that was really good, and my cousin taught me to make spaghetti squash boats. Just cook the squash, scoop it out and mix it with onion, tomatoes, peppers,etc. We used sausage but you could mix it with crumbled Amy’s breakfast patties or veggies burger. Then we put everything back in the squash “boat” and baked it with cheese on top, but like I said, substitute whatever you want! Nooch, nuts, whatever. Pretty hard to mess up and it was delicious!

  7. jodye @ 'scend food says

    Oooh yum, your soup looks delicious! I love recipes that allow me to throw in whatever I have sitting around just waiting to be eaten. I’m going to go crazy and guess that your little treat at the bottom is a coconut butter cup. Lately I’ve been making all kinds of soy-free veggie burgers, most notably a crab cake that tastes like the real thing! Oh I mustn’t forget the pumpkin oatmeal cookies I’ve been making!

  8. Little Bookworm says

    That soup sounds amazing, and the rest of your “recently-created recipe” list sounds great! Especially the German chocolate babies and mint chocolate chip pudding! 😀

  9. Mary @ Bites and Bliss says

    Mmm I can’t wait ’til it gets cool enough for soup!! I miss it but just can’t handle it when it’s still fairly warm here.

  10. Katrina says

    The soup looks so good!! I LOVE italian food, but can’t have rice or gluten! It’s kind of hard to find pasta without rice or gluten. 🙂 So this will be a nice alternative! Thanks!

  11. lola says

    your soup looks really good. i like to make a minestrone-like soup similar to this, where i just throw whatever veggies i have and some pasta into canned diced tomatoes and cook it all together.
    and i wanna see the mint chocolate chip pudding recipe!

  12. ecogrrl says

    soup looks, um SOUPER (bwa ha ha). suggestion on broth – with all those veggies you are using, use the leftover skins, peels, etc., and herbs to make your own broth first!! i like to make a ton this way and freeze it in either ice cubes in ziplocks or handy-dandy freezer jam containers as it adds up to about a cup that way. also this saves all the preservatives (and sodium) that the commercial broth/stock folks put in it!

    • Chocolate-Covered Katie says

      Ooh yum! I usually just leave skins on all my veggies (i.e. zucchini skins, kabocha skins…) but if I ever have carrots, I could definitely try your idea! It’d certainly be cheaper than commercial broths too :). You have some of the yummiest ideas!

  13. Elizabeth says

    Thanks for the recipe! I have a pot of it simmering on the stove right now. I had the exact same veggies in my fridge needing to be used (although I can see it’ll be good with other veggies too). I also have some cooked, whole-wheat orzo (leftovers) in the fridge that I’m going to toss in at the end.

  14. thedelicateplace says

    i made some hemp pancakes this morning with some canned pumpkin and dairy free ice cream on top! they tasted great but looked pretty gross (i.e. GREEN 😉 haha

  15. spoonfulofsugarfree says

    Whoa…That is a long list of recipes 😉 But that looks like dark chocolate, melted into muffins liners and filled with coconut butter! (Am I right?)

  16. jen says

    hey katie, long time no talk! i’ve been visiting, but i don’t have the luxury of much commenting time. soup looks good–especially since fall is really really here. i have a shameless request for ya: would you mind plugging my blog? i’m trying to increase traffic to get my foodbuzz count up so i can donate 1/2 my check to charity. to do this i need to generate at least 10,000 visits-(not comments, just hits) a month. in november, i really want to make a big splash and have 1,000,000 hits. i don’t think this is impossible–especially if i can get the word out to other bloggers. stop by TPITAV for more details!

  17. Jess from Midwest Vegan says

    I just bought some Amazing Grass Chocolate Superfoods powder and I’m super excited to try some fortified Brownie Batter pancakes a la Katie. 🙂

    I had to buy the stuff on Amazon since I live out in BFE, but I’m sure it’ll be worth every penny (it has great reviews for tastiness, and that’s always a bonus!).

  18. Averie (LoveVeggiesAndYoga) says

    I betcha that is a peppermint patty that you kinda healthifed! I have a peppermint patty recipe on my site and would love to hear your spin! And if it’s not a peppermint patty, then I am really interested b/c it looks awesome!

    Love this soup recipe b/c it just uses up….everything 🙂 I do stir frys when that happens.

    Read your email just now. I agree on all points…ok Ill email you cuz well, it’s just better 🙂


  19. Moni's Meals says

    great soup recipe! I think it is a peppermint cup or a dark chocolate cup with white chocolate filling(no brainer w/ the colors) if it is. 🙂

  20. indiechic927 says

    That soup looks amazing! And, I’m obsessed with Ezekiel Bread. It’s like my favorite. I always have some on hand. I’ve heard about the French Toast trick, but haven’t tried it myself. I’ll have to do something about that soon. (: Let the experiments commence!
    P.S. What do you study in college Katie? (This was a random thought that’s not really relevant to the post, but hey… 🙂 )

    • Chocolate-Covered Katie says

      Hey girl!
      Yay, a fellow Ezekiel lover. Well, I admit I’m not a LOVER yet. But I’m getting there. I just don’t like dry bread. But I DO like how the Ezekiel isn’t sweet. (My parents eat Oroweat double-fiber bread, and I’ll snag a piece every now and then, because it’s so soft, only to be let down by how sweet it is… even when prepared in a savory way.)
      Anywhoos… about college, I was majoring in Spanish, because I am super-good at it… but I finally realized, “Hey, just because you’re good at something and have a lot of credits in the area, doesn’t mean you should major in it if you’re not in love with it!” I just couldn’t see myself as a translator or Spanish teacher or anything like that… so I cut my losses and switched. Ooh sorry for the long rambling!

Leave A Reply

Get Free Recipes

Don’t Miss Out On The NEW Free Healthy Recipes

Sign up below to receive exclusive & always free healthy recipes right in your inbox:

Chocolate Covered Katie The Healthy Dessert Blog Recipes