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Katie's Super Soup (Vegan) Recipe

Looking for an easy Katie's Super Soup (Vegan) recipe? Learn how to make Katie's Super Soup (Vegan) using healthy ingredients.


Submitted by katieinmiami

Makes 12 servings



Vitamin-packed soup high in protein and low in calories - less than 150 per serving.

Recipe Ingredients for Katie's Super Soup (Vegan)

16 oz Spinach
3 cup Chickpeas (Garbanzo Beans, Bengal Gram), Mature Seeds
16 oz Carrots
24 oz Potatoes, Red, Flesh And Skin
1 large Onions
4 tsp Garlic
8 cup (8 fl oz) Water
2 serving Cooking Spray All Varieties

Recipe Directions for Katie's Super Soup (Vegan)

  1. Coat bottom of large pot with cooking spray.

  2. Add diced onion & garlic - cook over medium heat until onions soften.

  3. Add chopped carrots, potatoes, chickpeas (previously cooked), spinach and water.

  4. Cook over medium heat for 45-60 minutes, until all ingredients are soft.

  5. Remove from heat and add to blender. Puree mixture until it's smooth (or not if you prefer a chunkier texture).

  6. Measure out soup as you return it to the pot. If you have less than 12 cups of content, add water until it totals 12 cups.

  7. Upon returning to pot, add spices/seasonings to taste.

  8. *Hint: I freeze individual servings in tupperware for use later since this makes such a big batch.

Categories

Vegetables, Soup, Vegetarian

Nutrition Facts
Serving Size 361.4g
Amount Per Serving
Calories
142
Calories from Fat
14
% Daily Value*
Total Fat
1.6g
2%
Saturated Fat
0.2g
1%
Trans Fat
0.0g
Sodium
74mg
3%
Potassium
636mg
18%
Total Carbohydrates
27.2g
9%
Dietary Fiber
6.8g
27%
Sugars
5.1g
Protein
6.8g
Vitamin A 218% Vitamin C 16%
Calcium 11% Iron 14%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
86% confidence
A
  Good points
  • Very low in saturated fat
  • Low in sodium
  • High in dietary fiber
  • Very high in manganese
  • High in magnesium
  • High in potassium
  • Very high in vitamin A
  • High in vitamin B6
  • High in vitamin C
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