Vegetable Soup from the Market

Farmer's Market

Our town has a wonderful Farmer’s  Market once a week where all the surrounding local farmers come and set up a booth selling their specialties. The different fruit and produce is a feast for the eyes.

This vegetable soup is a basic recipe, but don’t be afraid to be adventurous and use some of the special veggies that your local markets might have. The calorie count won’t change that much. You can cook this in a Dutch oven or a slow cooker and then it can be placed on a buffet table and kept warm. So the first step is to go to your local Farmer’s Market and pick out your favorite fresh vegetables.

Calorie and Fat Content

A serving is 1 1/3 cup plus 2 tablespoons of grated cheese. The calories in this flavorful soup are a mere 135. There is a total of 3 grams of fat, 1 gram of saturated fat and 0 grams of trans fat.


Basic Ingredients:

  • 6 cups sodium reduced chicken broth
  • 2 large potatoes
  • 1 onion
  • 1 clove garlic
  • 2 carrots
  • 2 celery stalks
  • 2 large tomatoes
  • 2 zucchini
  • ¾ pound fresh green beans
  • 1 cup fresh peas
  • 1 teaspoon dried oregano
  • Salt and pepper to taste
  • ½ cup fresh basil
  • ½ cup fresh parsley
  • ½ cup grated Parmesan cheese


Prep Work:

  1. Thoroughly clean potatoes. Dice into bite size pieces.
  2. Chop onion.
  3. Peel and finely mince garlic.
  4. Chop or slice carrots into bite size pieces.
  5. Wash and thinly slice celery.
  6. Wash tomatoes and cut in half and remove seeds. Dice into bite size pieces.
  7. Wash zucchini and cut the ends off and discard. Depending on the size of the zucchini, either cut down the middle and then slice or chop into bite size pieces.
  8. Wash green beans and cut off the ends and discard. Slice at an angle into ½ inch pieces.
  9. Wash peas and place into a 1 cup container.
  10. Chop basil and parsley.
  11. Grate cheese.

Cooking Method:

Combine onions, garlic, potatoes, carrots, celery, and broth in a large stock pot.

Bring to a boil. Reduce heat and cover on a high simmer until you can pierce a potato with a fork.

Add tomatoes, zucchini, green beans, peas, salt, pepper, parsley, oregano, and basil. Bring to a boil.

Reduce and cover to a medium simmer for about 30 minutes. Reduce to low simmer until you are ready to eat.

Place in individual bowls and top with Parmesan cheese.


Adding CheeseGreen peppers or any of you’re other favorite vegetables can be added. If they need a long time to cook, add them in the first batch. If they are fast cookers, add them in the second batch. If you want to add spinach, add in the last 10 minutes and make sure you keep the simmer very low or turn off the heat and keep the lid on the pot.

Also add your favorite fresh herbs to give it that special one of a kind taste.

Delicious served with a crusty French baguette.  This will add a few more calories, but the taste is worth it.

You can also throw in some leftover meat.  Chicken, turkey, or ham are my favorites.  Makes it more hearty, but adds protein.  This will also add a few more calories, but it can be considered a dinner meal.



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