Canada’s food guide

Simple breakfast soup

Make a batch of this soup then pack it up into 3 mason jars or airtight containers so you’ve got breakfast or lunch sorted for many days. Each morning you’ll just warm up a portion of this vegetable goodness.

Prep time: 20 minutes
Cook time: 30 minutes
Servings:

 

  • 30 mL (2 tbsp) olive oil
  • ½ yellow onion, finely chopped
  • 2 garlic cloves, minced
  • 2 celery stalks, small diced
  • 2 carrots, peeled and small diced
  • ½ bunch broccoli, trimmed and finely chopped (about 750 mL/3 cups)
  • 1 can (540 mL/19 oz) no salt added chickpeas, drained and rinsed
  • 1 L (4 cups) water
  • 15 mL (1 tbsp) white miso
  • 30 mL (2 tbsp) cold water
  • Salt and pepper to taste

1. Chop all vegetables finely (so they could nicely fit in a teaspoon).  Use the broccoli stems too.

2. In a pot, heat olive oil over medium heat.  Add onion, garlic, celery and carrot. Stir well and cook for 6 to 8 minutes or until carrots are tender.  Add broccoli and chickpeas and cook for 2 minutes.  

3.  Add water and bring to a boil.  Reduce heat and simmer for 10 minutes or until vegetables are tender.  Remove from heat.

4.  In a small bowl, whisk together miso and cold water, then stir into soup. Let cool slightly before serving.

Tips

  • If you don’t have miso paste on hand, use 1 L (4 cups) of low sodium vegetable broth instead of 1 L (4 cups) of water at step 3. 
  • You can use any leftover vegetables you have in the fridge such as mushrooms, potatoes and snow peas. 
  • Turn this meal into lunch by adding 375 mL (1 ½ cups) of cooked whole wheat elbow pasta to the whole recipe. 
  • Refrigerate leftovers in an airtight container for up to 3 days in the fridge or 4 months in the freezer. Allow soup to cool completely before putting the lid on.  
  • Remember, a little salt goes a long way. Taste the food before adding any salt.
Categories
Freezer-friendly
Vegetarian