Go Back

Hearty Manitoba Vegetable Soup

(modified from Dietitians of Canada)


  • 1 tbsp oil
  • 2.5 cups frozen vegetable medley diced carrots, pea, corn, zucchini or similar mixture
  • 3 garlic cloves minced
  • 3 potatoes peeled and diced
  • ½ can of diced or whole tomatoes
  • 3 bay leaves
  • ½ tsp dried rosemary
  • ½ tsp dried thyme
  • 4 cups vegetable broth you can always buy bouillon cubes instead of broth in cartons or cans to save shelf space
  • 1 can red kidney beans
  • 1 package of frozen chopped spinach
  • 1 small can of pure pumpkin puree
  • 1 tbsp Worcestershire sauce
  • 1 tsp mustard
  • ½ tsp pepper
  • 1 cup cooked small pasta rice or barley (optional, choose whole wheat or brown rice if you can)


  1. In a large soup pot, heat oil over medium heat and cook vegetables and garlic for about 8 minutes or until softened.
  2. Stir in potatoes, tomatoes, bay leaves, rosemary and thyme. Add broth and beans; bring to a boil. Reduce heat and simmer for 20 minutes or until potatoes are tender.
  3. Stir in spinach, pumpkin puree, Worcestershire, mustard and pepper; simmer about 10 minutes.
  4. Stir in pasta, if using and heat through.