Fresh Garden Soup

Fresh Garden Soup

Recipe by Jac




Total time



A light and healthy ‘spring’ soup


  • 1 tsp olive oil

  • half an onion (or half cup frozen), peeled and chopped

  • 1 heaped tsp garlic paste (or 1 clove, crushed)

  • 1 leek, trimmed and cut into rings

  • 1 carrot, peeled and roughly chopped

  • 1 g (0oz) parsnip, peeled and chopped

  • 2 celery stalks, trimmed and roughly chopped

  • 1 small sweet potato, peeled and cubed

  • 1 x 400g (14oz) can chopped (crushed) tomatoes

  • 1 bay leaf

  • small handful fresh parsley, roughly chopped

  • 2 tsp vegetarian stock powder

  • 80 g (2.8oz) frozen peas

  • 1 x 400g (14oz) can cannellini beans, rinsed and drained

  • salt and freshly ground black pepper, to taste


  • Heat the olive oil in a medium-sized lidded saucepan, add the onion and garlic and fry very gently for 5 minutes. Add the leek, carrots, parsnip, celery and sweet potato and stir well.
  • Add the canned tomatoes and bay leaf to the pan, then crumble in the stock cube. Top up with about 500ml (2 cups) water.
  • Bring the mixture to the boil, cover with a lid, then reduce the heat and simmer very gently on the lowest heat for 45 minutes. Add the peas and cannellini beans and simmer for a further 5 minutes or until the peas are cooked. Season with salt and pepper to taste and serve.

Nutritional Information

  • Calories 158 | Fat 2.3g | Net carbs 22.7g | Protein 7.5g

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A light and healthy ‘spring’ soup

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