7 Minute Vegetable Soup

Number of Servings: 4 (304 g)
Active Time: 5 min.
Total Time: 30 min.
7 Minute Vegetable Soup

Add your favorite vegetables for a delicious soup! If the broth is too thick for your preferences, you can water it down with either water or your favorite low-sodium broth. If you normally like a little grilled cheese with your soup, consider swapping it out for a grilled avocado-hummus sandwich.


  • 1 small onion, minced
  • 2 cloves garlic, minced
  • 2 (8 oz.) cans no-salt-added tomato sauce
  • 1 (15 oz.) can Italian recipe tomatoes
  • 2 cups frozen mixed vegetables
  • 1 tsp. dried basil


  1. Spray a medium sized soup pan or large nonstick skillet with cooking spray and place over medium-high heat. Add onion and sauté briefly.
  2. Add garlic and sauté until both are golden brown.
  3. Add tomato sauce and tomatoes and chop tomatoes coarsely with a spatula.
  4. Add vegetables. Season with basil. Heat until vegetables are cooked. Serve with whole grain bread.

Nutrition Facts

4 servings per container

Serving Size 304 g

Amount per serving
Calories 95
% Daily Value*
Total Fat 0.5g 1%
Saturated Fat 0g 0%
Trans Fat 0g
Polyunsaturated Fat 0.5g
Monounsaturated Fat 0g
Cholesterol 0mg 0%
Sodium 65mg 3%
Total Carbohydrate 21g 8%
Dietary Fiber 5g 18%
Total Sugars 12g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 5g
Protein 4g
Vitamin D 0mcg 0%
Calcium 77mg 6%
Iron 2.9mg 15%
Potassium 500mg 10%
Vitamin A 286.9mcg 30%
Vitamin C 27.9mg 30%
Vitamin E 1.8mg 15%
Vitamin K 20.6mcg 20%
Thiamin 0.1mg 8%
Riboflavin 0.1mg 8%
Niacin 2.4mg 15%
Vitamin B6 0.2mg 10%
Folate 33mcg 8%
Vitamin B12 0mcg 0%
Biotin 0.6mcg 4%
Chloride 64.7mg 2%
Pantothenate 0.6mg 20%
Phosphorus 74.2mg 6%
Iodine 0.4mcg 0%
Magnesium 33mg 8%
Zinc 0.6mg 10%
Selenium 1.6mcg 4%
Copper 0.2mg 20%
Manganese 0.4mg 15%
Chromium 0mcg 0%
Molybdenum 1.7mcg 4%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.


No Salt Added Tomato Sauce (tomato Concentrate (water, Tomato Paste), Onion Powder, Garlic Powder, Citric Acid, Natural Flavors, Dried Bell Pepper), Italian Peeled Tomatoes With Basil Leaf (peeled Tomatoes, Tomato Puree, Basil Leaf, Citric Acid, Salt), Onion, Frozen Mixed Vegetables (whole Corn, Green Peas, Carrots, Green Beans), Garlic, Basil.

Latest from Our Blog

The Functional Beverage Trend


The hydration/functional beverage trend just keeps growing. Learn what's what and what may be your best choices for health and hydration.

Continue Reading »