Soup, Stew and Chili: Warm Soup, Stew and Chili: Hearty Vegetable Soup with Soy Toast

Warm up with this tasty, hearty soup.

Author: CalorieKing
Date: August 06, 2009

Suggestions: * Please carefully check the ingredients of this product to ensure it contains no dairy, if a dairy-free recipe is required.

Serves: 4 person(s)

Preparation Time: 20 mins
Cooking Time: 40 mins


    2 tsp canola oil
    1 clove garlic, crushed
    1 stalk celery, chopped
    1 medium carrot, chopped
    1 can (14 oz) crushed tomatoes
    1/4 cup tomato paste, no added salt
    1 can (10 oz) red kidney beans, drained
    4 cup low-sodium vegetable or chicken stock
    2 Tbsp Worcestershire sauce
    1/3 cup small pasta spirals
    1/3 cup pearl barley
    2 Tbsp chopped fresh basil
    1 onion, chopped
    1/4 tsp Tabasco sauce (optional)
    4 slices soy and linseed bread, toasted *


    Heat oil in a large, non-stick pan. Add garlic and onion and stir over medium heat for about two minutes or until onion is soft but not browned. Add celery, carrot, tomatoes, tomato paste, beans, stock, Worcestershire sauce, pasta, barley, basil and tabasco sauce.

    Bring to a boil, reduce heat, cover and simmer for 30 to 35 minutes or until barley is soft. Serve with soy toast.

Nutritional Information
(Per Serving)

Calories:312 cals
Kilojoules:1,306 kJ
Fat:4.0 g
Carbohydrates:57.0 g
Protein:15.0 g
Cholesterol:0.0 mg
Sodium:1,033 mg
Saturated Fat:0.4 g
Fiber:11.0 g
Calcium:85.0 mg
Total Sugars:5.2 g

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