Healthy Cookie: Spicy Southwestern Veggie Soup


Most of you are starting your New Year’s diets, but I’ve been trying to eat better since Thanksgiving. Naturally, having a food blog often deters my progress. The only way to keep me from eating my own treats is to not make them at all. But there is a compromise in making healthy recipes to post on here. I get to eat it and share it with you, but I don’t have to feel guilty (and neither do you!).

I concocted this low-cal, full-flavor Spicy Southwestern Veggie Soup after eating a similar soup from a can. It was okay, but being a canned soup, I knew I could make a fresh version much better. My soup is packed with fresh veggies like carrots, celery, and corn, plus it’s got hearty black beans for protein. What really packs a punch in this soup is a blend of kickin’ seasonings and some heat  from the Rotel. It’s spicy, savory, and soul-warming, perfect for a cold winter night.


Best of all, you can pile the ingredients in the pot and walk away. So not only is this a healthy, filling, deliciously satisfying dinner; it’s easy too. After a long day, you can come home and count on a quick, effortless meal that doesn’t involve the drive-thru or the delivery guy. Rejoice!

Put down that can opener and back away. There ain’t no need for Campbell’s in your kitchen tonight. You can make soup that’s ten times as delicious, with fresh ingredients and great flavor, and it won’t cost you any effort at all.

A Few Tips Before You Get Cooking:

  1. If you don’t like any of the veggies I chose, feel free to sub them with something you prefer.
  2. Looking for more healthy but awesome recipes? Head over to the Healthy Cookie recipe page.
  3. Add just a light sprinkle of cheddar cheese or fat-free sour cream.
  4. Want even more heat? Add red pepper flakes.
  5. Easily double or triple this to serve a family, or if you’re cooking for yourself, you can save the leftovers for lunch the next day._DSC8439

Spicy Southwestern Veggie Soup
By The Smart Cookie Cook

Yield – 4 servings


  • 4 cups vegetable stock or chicken stock
  • 1 cup water
  • 1/2 cup tomato sauce (the plain stuff from a can)
  • 2 celery stalks, chopped
  • 4 carrots, chopped
  • 1/2 a medium yellow onion, finely chopped
  • 2 tsp. cumin
  • 1/2 tsp. chili powder
  • 1/4 tsp. paprika
  • 1/2 tsp. salt
  • 1/2 cup diced tomatoes & green chiles (like Rotel) <- this is where the heat comes from
  • 1/2 cup frozen corn
  • 1 cup black beans


  1. In a large pot over medium heat, bring veggie stock, water, and tomato sauce to simmer. Add celery, carrots, and onion. Cover and let simmer for 10 minutes. You may allow it to come to a low boil, but no higher.
  2. Add spices, diced tomatoes & green chiles and corn. Cover and let cook at a low boil until all veggies are almost tender to your liking, stirring occasionally. Add beans and reduce to simmer until veggies are tender to your liking. All in all, it should take about an hour. Serve immediately.


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Colleen Bierstine

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