Hearty Vegetable Tomato Soup

Ingredients

• 1 medium Carrot (peeled and diced 1 cm cubes)
• 180 g Cabbage (roughly 1/4 head, cut into 2‑cm pieces)
• 2 stalks Celery Stalks (peeled and diced 1 cm cubes; leaves removed)
• 1 medium Onion (peeled and diced 1 cm cubes)
• 2 cloves Garlic (minced or grated)
• 5 g Ginger (fresh, grated)
• 400 g Canned Diced Tomatoes (one standard 14‑oz can, use whole if only whole tomatoes are available)
• 240 ml Canned Water Soybeans (drained; about 1 cup)
• 15 ml Olive Oil (about 1 tablespoon)
• 400 ml Water (room temperature)
• 10 g Chicken Consomme Powder (about 1 tablespoon)
• 100 g Sausage (optional) (pre‑cooked pork or chicken sausage, sliced 1 cm diagonally)
• 5 g Curry Powder (optional) (about 1 teaspoon, adds warm flavor)
• to taste Salt
• to taste Black Pepper

Instructions

1. Prepare Vegetables

   Wash all vegetables. Peel the carrot and cut into 1 cm dice. Chop the cabbage into roughly 2 cm pieces. Peel the celery stalks, discard the tough outer strings, and dice 1 cm. Peel and dice the onion 1 cm. Mince the garlic and grate the ginger. Set everything aside.

   Time: PT10M

2. Sauté Garlic

   Heat the large pot over low heat and add 1 Tbsp olive oil. Add the minced garlic and gently warm for about 30 seconds until fragrant, being careful not to let it brown.

   Time: PT1M

   Temperature: Low heat

3. Sauté Onion and Carrot

   Increase heat to medium. Add the diced onion and carrot to the pot. Stir‑fry for 3‑4 minutes until the onion becomes translucent and the carrot starts to soften.

   Time: PT4M

   Temperature: Medium heat

4. Add Cabbage, Celery, and Sausage

   Add the chopped cabbage, diced celery, and sliced sausage (if using). Continue to stir‑fry for about 12 minutes, allowing the vegetables to release their aromas and the sausage to brown slightly.

   Time: PT12M

   Temperature: Medium heat

5. Add Liquids and Simmer

   Pour in 400 ml water, the drained soybeans, and the canned diced tomatoes (including the juice). Stir gently, bring to a gentle boil, then reduce to a simmer. Cover the pot and let it cook for 5 minutes.

   Time: PT5M

   Temperature: Simmer

6. Final Seasoning

   Check that all vegetables are tender. Add the grated ginger, chicken consomme powder, and optional curry powder. Season with salt and pepper to taste. Stir and cook for another 2 minutes.

   Time: PT2M

   Temperature: Low heat

7. Cool and Portion

   Remove the pot from heat. Transfer the soup to a shallow container or large baking sheet to cool quickly. Place the container in an ice‑water bath, stirring occasionally, until the soup reaches room temperature (about 15 minutes).

   Time: PT15M

8. Freeze for Storage

   Spoon the cooled soup into zip‑lock freezer bags, dividing into 1‑cup (≈250 ml) portions. Press out excess air, seal tightly, label with date, and lay flat in the freezer.

   Time: PT5M

Nutrition Facts

Calories

120

Protein

8 g

Carbohydrates

15 g

Fat

4 g

Fiber

4 g

Ingredient Substitutions

• Instead of Carrot: Parsnip
• Instead of Cabbage: Napa cabbage
• Instead of Celery Stalks: Fennel stalks
• Instead of Onion: Shallot
• Instead of Garlic: Garlic powder (1/4 tsp)
• Instead of Ginger: Ground ginger (1/4 tsp)
• Instead of Canned Diced Tomatoes: Crushed tomatoes
• Instead of Canned Water Soybeans: Cooked lentils
• Instead of Olive Oil: Canola oil
• Instead of Chicken Consomme Powder: Vegetable broth powder
• Instead of Sausage (optional): Chicken sausage, omit for vegetarian version
• Instead of Curry Powder (optional): Paprika

Equipment Needed

• Large Pot (3‑4 L)
• Cutting Board
• Chef's Knife
• Wooden Spoon or Silicone Spatula
• Measuring Cups & Spoons
• Ladle
• Freezer‑Safe Zip‑Lock Bags
• Shallow Baking Sheet or Large Bowl (for cooling) (optional)
• Soup Jar (Thermos) for reheating (optional)

Critical Steps — Do Not Skip

• Sauté garlic on low heat to avoid burning.
• Ensure vegetables are softened before adding liquid; this builds flavor.
• Cool the soup quickly before freezing to prevent bacterial growth.

Chef Tips from the Video

• Peeling the outer 1 cm of celery stalks removes the tough fibers and speeds up cooking.
• Cooking the carrot in oil enhances beta‑carotene absorption.
• Add a side of citrus fruit (orange or lemon) to meals with soybeans to improve iron absorption.

Troubleshooting

Storage

Refrigerator: Store in airtight containers for up to 3 days.

Freezer: Freeze in portioned bags for up to 2 weeks.

Room temperature: Do not store at room temperature; cool within 2 hours.

Make-Ahead Tips

• Freeze in single‑serve bags for easy microwave reheating.
• Reheat directly in a soup jar by adding hot water to the jar, sealing, and shaking.
• Add a squeeze of lemon juice after reheating to boost iron absorption from soybeans.