Pharmacy Notices
Lunch | Dinner

Winter Vegetable Soup

  • 10-15 Mins

    Prep Time

  • 30-40 Mins

    Cook Time

  • 8


  • 170 Calories
  • 5g Fat
  • 22g Carbs
  • 6g Protein
  • Instructions & Tools



  • 8 Servings
  • 170 Calories
  • 5g Fat
  • 22g Carbs
  • 6g Protein
  • 40-45 Mins Total Time
  • 2 Tbsp Extra Virgin Olive Oil
  • 1 Yellow Onion, diced
  • 1, 14 Oz Can Sliced Carrots, drained and rinsed
  • 2, 14 Oz Cans Diced Potatoes, drained and rinsed
  • 4 Stalks Celery, chopped
  • 1 Cup Brown Lentils
  • 1 Tsp Dried Rosemary
  • ½ Tsp Dried Thyme
  • 2 Tbsp Dijon Mustard
  • 1 ½ Tbsp Soy Sauce
  • 1 Tbsp Brown Sugar
  • 6 Cups Vegetable Broth*
  • 1 Bay Leaf
  • 1 Cup Frozen Peas
  • *We used 6 cups water mixed with 6 tsp vegetable boullion
Recipe adapted from

Nourishment Note


  • 8 Servings
  • 170 Calories
  • 5g Fat
  • 22g Carbs
  • 6g Protein
  • 40-45 Mins Total Time
  • 1

    Sauté Onion To a large pot, add the olive oil. Turn to medium-high heat. Once oil begins to sizzle, add the onion and sauté for about 3-4 minutes, or until the onion is translucent.

  • 2

    Add Celery & Carrots to Pot If the celery isn’t already chopped, chop while the onion is cooking then add it to the pot. Add the carrots to the pot and stir to combine.

  • 3

    Add Remaining Ingredients Add the potatoes, lentils, rosemary, thyme, Dijon mustard, soy sauce, brown sugar, vegetable broth and bay leaf. Stir the ingredients to combine.

  • 4

    Bring to a Boil Place a lid on the pot and bring to a boil. Once boiling, reduce heat to medium-low and simmer for 30 minutes, stirring occasionally.

  • 5

    Add Peas & Blend During the last 5 minutes of cooking, add the peas. If an immersion blender is available, blend half of the soup to make it thick and stew-like. A fork can also be used to mash part of the potatoes for a creamy texture, or the mixture can be left as-is for more of a soup-like consistency.

  • 6

    Add Salt & Enjoy Add additional salt if necessary.

Recipe adapted from

Allergen Swap

  • GGluten

    Replace the soy sauce with a gluten-free version.

  • SSoy

    Replace the soy sauce with a soy-free version.

Fatigue Buster

  • Freezer-Friendly

    This soup makes a great freezer-friendly meal. Allow soup to cool then transfer to individual freezer-safe containers. Enjoy on days when energy levels are low.

  • Canned Carrots & Potatoes

    Using canned carrots and potatoes in this recipe helps to reduce some of the prep work. To make opening cans easier, try using an automatic can opener.

  • Sit On Stool

    If feeling especially fatigued, try sitting on a stool while chopping and measuring ingredients, or ask for a family member or friend to help prepare this recipe.

There's plenty more delicious recipes to try!

Connect with a Dietitian