This Loaded Vegetable Diet Soup lives up to its name: it’s packed with vegetables and fiber-rich ingredients like kidney beans and pearl barley. It’s low in calories, very filling, and has become my go-to lunch when I’m watching what I eat.
I’ve been eating variations of this “diet soup” often over the past several weeks. It’s been a reliable, comforting meal that stays light while still leaving me satisfied. A single cup is modest in calories but substantial in volume and fiber, so it’s easy to enjoy a bowl and feel full without undoing a careful meal plan.
What makes this soup work so well is the combination of many different vegetables, a can of kidney beans for protein and fiber, and a small amount of pearl barley for chew and extra staying power. The vegetables soften and meld with a tomato-forward broth, while the beans and barley add texture and nutrition. It’s simple to prepare, stores and reheats beautifully, and is easy to adapt based on what you have on hand.
For anyone trying to eat more vegetables or cut calories without feeling deprived, this soup is a practical option. The recipe is forgiving: you can swap vegetables, use vegetable broth to make it vegetarian, or increase the beans if you want more protein. Be aware that barley contains gluten, so substitute with brown rice or quinoa if you need a gluten-free version.
Here are some tips and serving ideas to get the most from this recipe:
- Serving: Top with a sprinkle of grated Parmesan, a few fresh herbs, or an extra dash of hot sauce. A slice of whole-grain bread makes a heartier meal.
- Storage: Cool the soup to room temperature, store in airtight containers, and refrigerate for up to 4 days. It also freezes well in meal-sized portions for up to 3 months.
- Reheating: Gently reheat on the stove over medium-low heat, adding a splash of broth or water if it has thickened.
- Variations: Use vegetable broth for a vegetarian version, swap the kidney beans for cannellini or chickpeas, or add cooked shredded chicken for extra protein.
- Make-ahead: The flavors deepen if made a day ahead, making this an ideal choice for meal prep.
Want more easy soup recipes?
- Instant Pot Lentil Soup
- Slow Cooker Green Salsa Soup
- Roasted Tomato, Corn and Zucchini Soup
- Cauliflower Chowder
- Roasted Butternut Squash Soup with Bacon
📖 Recipe
Loaded Vegetable Diet Soup
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 8 ounces white mushrooms
- 3 stalks celery, chopped
- 2 small carrots, peeled and chopped
- 1 teaspoon kosher salt
- 2 cloves garlic, minced
- 1 teaspoon Italian seasoning
- 2 cups low-sodium V8 or tomato juice
- 4 cups low-sodium chicken broth (or vegetable broth)
- 14.5 ounces Italian seasoned diced tomatoes, undrained
- 14.5 ounces kidney beans, drained
- 2 medium zucchini, chopped
- 2 cups fresh or frozen green beans, cut
- 1/4 cup pearl barley
- Hot sauce to taste (about 1 teaspoon)
Instructions
- In a large pot, heat the olive oil over medium heat. Add the chopped onion, mushrooms, carrots, and celery with the kosher salt. Sauté until the vegetables are just tender, about 5–7 minutes.
- Add the minced garlic and Italian seasoning, stirring briefly until fragrant. Pour in the V8 (or tomato juice), chicken or vegetable broth, diced tomatoes with their juices, drained kidney beans, chopped zucchini, cut green beans, and pearl barley. Stir to combine and bring the mixture to a gentle simmer.
- Reduce the heat to maintain a low simmer and cook for 20–30 minutes, or until the barley and all vegetables are tender. Taste and adjust seasoning with hot sauce, more salt if needed, and freshly ground pepper. Serve hot with grated Parmesan if desired.
Nutrition Facts
Serving: 1 serving | Calories: 138 kcal | Carbohydrates: 21 g | Protein: 8 g | Fat: 2 g
Sodium: 403 mg | Potassium: 512 mg | Fiber: 5 g | Sugar: 2 g
Vitamin A: 60 IU | Vitamin C: 6.2 mg | Calcium: 42 mg | Iron: 2.6 mg
Nutrition and Food Safety Disclosure
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