alive logo

Cozy Vegetable Soup

Serves 6 to 8.


    This soup is the perfect tool to get your kids to eat a variety of vegetables, because it’s chock full of so many of them. The combination together provides an earthy, yet not overpowering flavour. You’ll feel good knowing your kids are getting a megadose of vitamins and minerals essential to ward off the common cold and flu, and fibre for a healthy digestive system. If you don’t have butternut squash on hand just swap in sweet potato instead.



    If you have little ones who are just learning to eat or kids who love puréed soups, simply pop the whole soup into a high-power blender until smooth and creamy. If you plan on doing this, just remember to remove the bay leaf as it’s meant just to simmer in the soup.


    Cozy Vegetable Soup


    • 1 to 2 Tbsp (15 to 30 mL) extra-virgin olive oil
    • 1 large onion, chopped
    • 3 cups (750 mL) cubed butternut squash
    • 2 medium carrots, chopped
    • 4 cups (1 L) vegetable stock
    • 2 celery stalks, chopped
    • 1 zucchini, chopped
    • 796 mL canned diced tomatoes
    • 1 bay leaf
    • 1 tsp (5 mL) dried parsley
    • 1 tsp (5 mL) dried basil
    • 1/2 tsp (2 mL) dried oregano
    • 2 garlic cloves, chopped
    • 1/2 tsp (2 mL) sea salt


    Per serving:

    • calories87
    • protein2g
    • fat0g
      • saturated fat0g
      • trans fat0g
    • carbohydrates18g
      • sugars9g
      • fibre3g
    • sodium334mg



    In large soup pot, heat olive oil on medium and add onions. Sauteu0301 for two minutes, then add butternut squash and carrots. Sauteu0301 for five more minutes, then add stock, celery, zucchini, and canned tomatoes. Give a stir, then add all the dried spices, bay leaf, parsley, basil, oregano, garlic, and sea salt. Give another stir. Bring to a soft boil, then reduce to a simmer for 15 to 20 minutes.


    Enjoy immediately. To store, let the soup completely cool before transferring to a Mason jar. Freeze for up to 3 months or refrigerate for up to one week.


    Like this recipe?

    This recipe is part of the Plant-Powered and Kid-Friendly! collection.



    SEE MORE »
    Fruits of the Fall

    Fruits of the Fall

    Dive into autumn’s seasonal fruit bounty—it’s versatile and varied and lends itself to unique flavour combinations. These six recipes will help you make the most of three favourite fall fruits in sweet and savoury dishes.