Healthy Recipe: Easy Veggie Soup with Fresh Pesto

A big pot of veggie soup is a great way to kick off a weight loss goal. Low in calories but high in fiber, it’ll fill you up and boost hydration. Use any fresh veggies you have languishing in the crisper, or grab a bag of frozen veggies—they’re just as nutritious, and the chopping is done for you.


1 tablespoon extra-virgin olive oil
1 small onion, chopped
1 carrot, chopped
1 rib celery, chopped
1 clove garlic, smashed
4 cups (32 fl oz/1 l) chicken stock, reduced sodium
1 large can (28 oz/875 g) diced tomatoes
1 can (15 oz/470 g) chickpeas, no salt added, rinsed and drained
1 lb (500 g) frozen mixed vegetables, no salt added
1 dried bay leaf
Fresh pesto for topping
Freshly ground pepper


In a large pot over medium-high heat, warm the olive oil. Add the onion, carrot, and celery and sauté until tender, about 5 minutes. Add the garlic and stir until fragrant, 1 minute. Add the stock, tomatoes, chickpeas, frozen vegetables, and bay leaf. Bring to a simmer, adjust the heat to maintain, and cook until the flavors have blended, about 10 minutes. Remove and discard the bay leaf.

Ladle the soup into bowls, dollop each with 1 tablespoon pesto, grind with pepper, and serve warm.

Makes 8 servings
Serving size: 2 cups (16 fl oz/500 ml)  

Nutrition Facts (per serving)

Calories 223
Protein 9 g
Total fat 12 g
Saturated fat 2 g
Carbs 22 g
Fiber 6 g
Total sugars 7 g
Added sugars 0 g
Sodium 284 mg

4 Comments   Join the Conversation

4 CommentsLeave a comment

  • This recipe needs a LOT of tweaking. Crushed garlic should not be used if you’re not blending the soup–if you simply crush it, then someone will end up with a clove of garlic in their soup bowl.

    There’s also not nearly enough liquid. I had to add 8 cups of liquid for the amount of veggies, chickpeas, and tomatoes the recipe calls for.

    Other than that, not bad. It’s a bit bland so I’d recommend ensuring your basic seasoning is on point and perhaps add some more seasonings to add more flavour.

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