Four Grain Tomato Soup With Greens

Total Time
1hr 50mins
Prep 20 mins
Cook 1 hr 30 mins

Adapted from the fatfreevegan website. This is a tasty one dish meal- perfect for a cold, fall night.

Ingredients Nutrition


  1. Spray a soup pot with oil spry and add the onion-- sauté over medium heat for 5 to 8 minutes, until translucent. Add water as needed to keep from sticking.
  2. Add the celery, carrots, sweet potato, tomatoes, the four grains and seasoning.
  3. Stir in 6 cups stock and bring to a simmer. Simmer gently, covered, for one hour, stirring every 15 minutes or so.
  4. If the soup is too dense, adjust with additional water and return to a gentle simmer. Season to taste with salt and pepper. Simmer gently for another 15 to 20 minutes, or until the grains and vegetables are tender.
  5. If time allows, let the soup stand off the heat for an hour or two before serving, then heat through as needed.
  6. Just before serving, stem, wash, and coarsely chop the chard or spinach. Steam in a large saucepan with just the water clinging to the leaves, just until the leaves wilt, then stir into the soup.
  7. This soup thickens quite a bit as it stands.
  8. Add water as needed and adjust the seasonings.


Most Helpful

Our whole family loved this! Very hearty, but so tasty.

KDSCOMOX December 11, 2011

I loved this! Because it was so darn good, low fat, low cal, and good fibre. But really, this tasted awesome too. I halved the recipe and I used a massive tomato in place of the canned tomatoes and added some basil. Everything else I kept the same. Fantastic choice of grains! Thanks for posting.

kelly in TO August 20, 2008

Join the Conversation

  • all
  • reviews
  • tweaks
  • q & a