Oh my goodness.

Anybody and everybody will find that this soup is awesome. Super awesome. Why you ask? Well I’ll tell you.

The first reason that this vegetable soup is super awesome is because it is low in calories.

While I am not a fan of calorie restriction to maintain weight, per se, most nutritionally dense foods tend to be lower in calories than foods that are not as nutritionally dense. You can use nutritionally dense but not calorically dense foods to decrease the overall number of calorie that you eat in a day. The number of calories will depend upon the specific food products you use, but this recipe for one person contains around 400 calories. Make more soup or add a few slices of whole grain bread to add calories and make the meal more filling.

Another reason that this soup is super awesome is because it doesn’t rely on fresh fruits or vegetables.

I know, you’re shocked.

All of the produce that was used to make this recipe was either canned or frozen. This makes this recipe more ideal for people who are on a limited budget, people who are busy, people who can’t manage fresh produce and people who are a little lazy. Frozen produce means food at your fingertips without the need to prepare it or carefully store it. I understand that sometimes you don’t have the time or the desire to mess around with fresh produce. Fresh produce requires storing, washing, chopping and other preparation. Canned and frozen produce gets rid of the bulk of the work that comes along with including produce in one’s diet.Ready Freddy Vegetable Soup Recipe ~ Carob Cherub | It's soup season. You don't need to slave or wait hours for a flavorful soup. You can make this mouthwatering vegan soup in less than 30 minutes. Perfect for those lazy, winter days. Low calorie, low fat, gluten free, oil free, sugar free.

The last reason that this Ready Freddy Vegetables Soup is super awesome: you get to go flavor crazy!

I didn’t put a whole lot of thought into what herbs and spices I would use in this recipe, I was simply conscious about harmonious produce, herb and spice combinations. While I most definitely encourage you to try the herb/spice combination that I tried, I also encourage you to add or omit spices according to your whim and taste preferences. I am limited by the spices that I have in my possession and I know that you will be too. While looking for good replacements on the internet always gets me by, I encourage you to think outside the box and add a surprising flavor. Who knows, you may just make this soup even more delicious.


This recipe is a wonderful addition to your fall recipe arsenal as kids are back in school and activities start up again, making less time to prepare delicious, nutritious meals. I love this recipe because you can let your spice cabinet do the talking with this recipe.

Vegan and free of added salt, sugar, oil, gluten, soy, nuts and seeds.

Reasons to love this recipe: ready in 30 minutes or less, uses frozen and canned produce, lots of herbs and spices, low calorie

Serves 1


  • 1 can of diced tomatoes (14 oz or 400 g)
  • 1 block of frozen spinach (2 oz or 46 grams)
  • 7 oz (200 g) of frozen green beans
  • 3.5 oz (100 g) frozen corn
  • 1 medium/large carrot, grated
  • 1 tsp dry oregano
  • 1 tsp garlic powder
  • 1 tsp paprika
  • 1 tsp dry parsley
  • 2 tsp basil paste (or 1 tsp dry basil)
  • black pepper to taste
  • water/stock


Add all ingredients into a medium pot (large enough to hold around 4 cups/1 liter).

Fill the can that the tomatoes were in with liquid and add that amount of liquid to the rest of the ingredients. Mix the contents of the pot well, cover and place on the stove on high heat. Once the mixture is boiling, turn down to medium heat and boil for 10 minutes, occasionally stirring the soup.

After 10 minutes, uncover the pot and turn down the heat so the contents simmer. Simmer the soup for 10 more minutes. Serve immediately.

  • Updated 3 years ago
Sara Binde

Sara is a health and nutrition coach. She advocates for a whole foods plant-based lifestyle and teaches the world how to achieve weight loss.