Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Avoid this recipe if you are lactose intolerant.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"My most visceral childhood memory is getting home from hockey. Much of our family time revolved around hockey, and it rains a lot in Perth, and we'd get home tired and wet in our tracksuits, and the smell I'd hold in my nose is of mother's vegetable soup." -Tim Minchin

The refrigerator light goes on...

One of the great things about soups and stews (beyond being super tasty and healthy) is that they are economical. This Creamy Vegetable Soup is a great example.

When you add up the cost of the ingredients for this recipe containing 4 two-cup servings, it comes to less than what you would pay for four cans of soup off of the shelf (enough to make eight cups of soup). A 19 ounce can of soup contains two "about 1 cup" servings and costs about $2.50 per can. Realistically these cans are only one serving (really – when was the last time you ate HALF of the can of soup?), and 4 cans cost about $10.00. The ingredients for this soup are about $8.50. This is SOOO much better. Rich, creamy, filling, and full of chunks of veggies.

While it does take about an 20 minutes of prep time, this soup contains less than 500 mg of sodium and two cups (one can) of the canned soup will be in the neighborhood of 1,500 mg.


Creamy Vegetable Soup

Servings: 4 | Serving size: about 2 cups

Cooking Time: 60 Minutes

This recipe can be multiplied, and like most soups, makes great leftovers and is actually better the next day.

Creamy Vegetable Soup


Place the olive oil in a large sauce pan over medium heat.

Add the garlic and sauté for one minute.  Stir frequently.

Add the onions and sauté for another two minutes. Stir frequently

Add the celery and continue sautéing for another two minutes. Stir frequently

Add carrots, potatoes, stock, water, oregano, marjoram, salt, and pepper, and stir.

Bring the soup to a simmer and cook, uncovered, for 20 minutes. Stir occasionally.

Add the broccoli and simmer for 10 minutes.  Stir occasionally.

Place the white beans in a blender or food processor with the milk.

Puree until smooth.

After the broccoli has cooked for 10 minutes add the goat cheese, beans and milk mixture, and the peas to the soup.

Bring the soup back to temperature and serve when the goat cheese is completely melted and incorporated into the soup.

Nutrition Facts

Serving size: about 2 cups

Servings: 4

Amount Per Serving

Calories 290 Calories from Fat 54
% Daily Value
Total Fat 6g 8%
    Saturated Fat 4g 18%
    Monounsaturated Fat 2g
    Trans Fat 0g
Cholesterol 16mg 5%
Sodium 359mg 16%
Total Carbohydrates 41g 15%
    Dietary Fiber 9g 33%
    Sugars 9g
Protein 15g
Vitamin K 63mcg