Sunday, May 19, 2024

In The Kitchen With Kanta : Vegetable Soup


In-The-Kitchen-With-Kanta-Logo (1)

This week I’m keeping it simple and healthy with this nutritious and delicious vegetable soup. It’s tasty, and filling; packed with different veggies, and perfect for an easy lunch or an afternoon snack. This soup is great not only if you are trying to lose weight but also if you are trying to add more vegetables to your everyday diet. It is very versatile meaning you can add any vegetables that you want and it is gluten. So definitely try it.


  • 2 whole Bell peppers, chopped
  • 680g Broccoli florets
  • 1kg Cabbage, chopped
  • 340g Carrots, diced
  • 2 cloves Garlic, minced
  • 340g Green beans, cut into 1 inch pieces
  • 1 small Onion, diced
  • 1/2 tsp Thyme & basil (optional)
  • 1 can diced Tomatoes, low sodium
  • 680g of Courgettes, sliced
  • 1.4l Beef/Chicken broth, low sodium
  • 2 tbsp Tomato paste
  • Salt and Pepper to taste


In a large pot cook the onion & garlic over a medium heat until they are slightly softened. Add carrots, cabbage & green beans and cook for an additional 5 minutes.

Stir in the bell peppers, un-drained tomatoes, broth, tomato paste, bay leaves, salt and pepper; and simmer for 6-7 minutes. Add in the courgettes & broccoli and simmer for a final 5 minutes or until softened. Add extra salt and pepper to taste before serving.


Serve hot and enjoy
Kanta Temba is a Cake maker and decorator|Lusaka Times Food columnist|TV show host


  1. Sure you meant gluten-free.

    I would chop the bell peppers, carrots e.t.c. into really small pieces to make the soup even more enjoyable.


  2. And the Accompaniment?.
    Vizungu, I don’t mind the rustic presentation, chunky bits rather than small pieces. Will try this out.

    • @Ba Folosho, your chunky bits are not bad, only I prefer to take my soup ‘whole’ in my spoon. Chunky bits would tempt me to manouvre around and eat the chunky bits first. I want to scoop the last bit of it without having “multiple” tastes in my mouth…!

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