DASH Diet Collection

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Vegetable Soup


Here is a Dash Diet vegetable soup that is so easy to make and so very tasty and good for you. Take a look at the ingredients and you’ll see 4 food groups represented in a single serving. This hearty recipe will warm your body and soul this winter.


1 (15-ounce) can reduced-sodium kidney beans, rinsed and drained

1/2 cup frozen whole kernel corn

1/2 cup dry pearl barley

1 (14.5-ounce) can reduced-sodium diced tomatoes, undrained

1 cup sliced fresh mushrooms

1 cup chopped onion

1 carrot, peeled and sliced

1 stalk celery, thinly sliced 3 cloves garlic, minced

1/2 cup peas

1/2 cup green beans

2 teaspoons dried oregano

1/4 teaspoon pepper

1 (14-ounce) can low-sodium chicken broth 1/4 cup cornstarch

3 cups cold fat-free milk

1/4 cup chopped parsley  or Cilantro


In a 3 1/2- to 5-quart slow cooker, place beans, corn, barley, peas, green beans tomatoes, mushrooms, onion, carrot, celery, garlic, oregano and pepper. Pour in broth, stir and cover and cook on low heat for 8-9 hours (or on high heat for 4-5 hours).

Near end of cooking time, stir cornstarch into milk. Stir milk mixture into slow cooker until well blended.

Continue cooking 20-30 minutes or until soup has thickened.

Sprinkle with chopped fresh parsley at serving time.

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