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    You are at:Home»Dairy-Free Recipes»Ten Minute Vegetable Pantry Soup

    Ten Minute Vegetable Pantry Soup

    4
    By Alisa Fleming on March 6, 2013 Dairy-Free Recipes, Soup

    This vegetable pantry soup recipe is so simple and flexible. It also packs in loads of healthy ingredients for a meal in a pinch when your produce drawer is bare. As an added bonus, this pantry soup is like a gluten-free minestrone (using beans instead of pasta), is allergy-friendly (free of all top allergens), and can be made vegetarian and vegan with the vegetable broth option.

    Ten Minute Vegetable Pantry Soup Recipe - a "from-scratch" soup with canned goods. Plant-based, gluten-free, dairy-free, allergy-friendly.

    To get the most nutritionally from your canned foods, Elizabeth Fassberg, MPH, RD, CDN (owner of EAT FOOD, a food and nutrition consultancy in New York City) has the following tips.

    • When possible, opt for canned vegetables or soups with no sodium added or low sodium products. If these options are not available, rinse the vegetables before you use them. You can always season to taste at the end of cooking to have more control over the sodium level.
    • Refrigerate leftover canned goods in a glass or plastic container rather than in the original can.
    • When you have a need for canned fruit, choose selections that are packed in their own juice, water or 100-percent fruit juice. Avoid those added syrups!

    To keep your pantry as fresh as possible, I have a few tips of my own:

    • Look for BPA-free canned goods. Companies like Eden Foods and Natural Value are taking BPA demands seriously.
    • Choose aseptic or glass. Many “canned food” manufacturers are making the switch in packaging. Glass may be out of budget, but aseptic packages are popping up everywhere, and companies like Imagine Foods and Pacific Foods make some great budget-friendly broths that bypass the tin altogether.
    • Rotate your pantry. I’ve learned from many moves that some canned goodies can stow away for years. It’s great to keep a stocked pantry, but like grocery stores, rotate your oldest to the front to ensure it doesn’t get ignored; even canned goods have an expiration!

    Ten Minute Vegetable Pantry Soup Recipe - a "from-scratch" soup with canned goods. Plant-based, gluten-free, dairy-free, allergy-friendly.This quick and easy vegetable pantry soup recipe was shared with us by the Canned Food Alliance at www.mealtime.org.

    Special Diet Notes: 10-Minute Vegetable Pantry Soup

    By ingredients, this recipe is dairy-free / non-dairy, egg-free, gluten-free, grain-free, nut-free, peanut-free, soy-free, optionally vegan, optionally vegetarian, and generally top food allergy-friendly.

    4.5 from 2 reviews
    10-Minute Vegetable Pantry Soup
     
    Print
    Cook time
    10 mins
    Total time
    10 mins
     
    If you need a recipe that's 100% from the pantry, you can omit the onion and garlic, or substitute minced or dehydrated garlic.
    Author: Mealtime.org
    Recipe type: Entree
    Cuisine: American
    Serves: 8 servings
    Ingredients
    • 1 tablespoon extra-virgin olive oil
    • 1 large onion, diced
    • 2 cloves garlic, minced
    • 1 teaspoon Italian seasoning
    • ½ teaspoon dried savory
    • ¼ teaspoon ground sage
    • 1 quart chicken or vegetable broth (low-sodium if you desire)
    • 1 cup 100% vegetable juice
    • 2 teaspoons red wine vinegar
    • 1 cup canned, diced tomatoes (no-salt added)
    • 1 cup canned navy beans or chickpeas, drained and rinsed
    • 1 can (8¼ ounces) sliced carrots, drained
    • 1 can (8¼ ounces) cut green beans, drained
    • 1 can (4 ounces) sliced mushrooms, drained
    • Salt, to taste
    • Black pepper, to taste
    Instructions
    1. Heat the oil in a large saucepan over medium-high heat.
    2. Add the onion and sauté until transparent, about 2 minutes.
    3. Add the garlic, Italian seasoning, savory, and sage, and cook 10 seconds.
    4. Add the broth, vegetable juice and vinegar, and bring to a boil.
    5. Add the tomatoes, navy beans, carrots, green beans, and mushrooms and let the soup simmer for 4 to 5 minutes.
    6. Season to taste with salt and pepper, if desired.
    3.5.3229
    Alisa Fleming
    • Website

    Alisa is the founder of GoDairyFree.org, Food Editor for Allergic Living magazine, and author of the best-selling dairy-free book, Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living, and the new cookbook, Eat Dairy Free: Your Essential Cookbook for Everyday Meals, Snacks, and Sweets. Alisa is also a professional recipe creator and product ambassador for the natural food industry.

    4 Comments

    1. Olen on March 9, 2023 10:58 pm

      Good recipe, except than there is no reason to discard the liquid from the canned goods. I would add a can of corn and another of diced potatoes, if the starch is not objectionable. And throw it all in the pot, juices and all, and then determine how much broth to add based on whatever ratio of liquid to solids you want (rather than a fixed amount of broth). Also, while a veggie juice (like V8) is good, any tomato sauce or juice could sub for it. And, if it is such that you end up adding little broth, a couple of bouillon cubes can be added. For that matter, for non-vegans, there’s nothing to stop you from adding a couple of can’s of canned chicken, along with its juice, for a good chicken soup.Tasting homemade, yet all from the pantry.

      Reply
    2. Nick on March 2, 2022 11:35 am

      Nice to see someone who doesn’t want to make soup from scratch. While cooking those onions you could sautee beef for tacos with celery and bell peppers, and use beef stock instead of chicken.

      Reply
    3. Ricki on March 6, 2013 5:37 pm

      I was just thinking how I have to start using all those cans in the pantry and clear some space! This is a great idea. 🙂

      Reply
    4. Shirley @ gfe & All Gluten-Free Desserts on March 6, 2013 6:39 am

      What a great recipe! I love pantry soups and this one is sort of a “one size fits all”! Shared on my gluten free easily Facbook page. Now must Pin. 🙂 Thanks, Alisa!

      Shirley

      Reply

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