Recipe: Vegetable Stoup

by Cate on October 14, 2015

Fall weather always means using the slow cooker more, and this recipe for Vegetable Stoup is just the thing to take the chill off.


Last week, I got a head start on cooking (and being organized!), and made Egg & Ham Cups, giving myself a week’s worth of breakfast.

Which means I forgot my lunch every. single. day.

I kid you not.

You know the struggle.

Getting everyone out of the house in the morning. On time. With everything that everyone needs.

If something is going to slip, better it be my lunch, instead of my coffee, the kids’ breakfast, or their homework.

So, priorities.

This weekend, I tackled a week’s worth of my lunches by way of this Vegetable Stoup.

Stoup. Thicker than a soup, thinner than a stew. I take no credit for the word (that’s Rachael Ray’s creativity), although the recipe is mine.

And it couldn’t be simpler.

Chop a bunch of things. Open a few cans. Put it all in the slow cooker.

Four hours later, and you’re rewarded with lunch for the week.

Or a light dinner or five.

Depends on how you roll.

It’s the perfect recipe to take advantage of some Fall veggies. And get a good solid boost of fiber by way of the beans.

To make it easier for me in the mornings, once the Vegetable Stoup is done, I portion it out into a bunch of containers, so it’s a super simple case of grab-and-go.

Although the stoup is delicious by itself, it makes a great vehicle for toppings too.

A dollop of sour cream. Diced avocado. Shredded cheese. Even a few crumbled tortilla chips.

Go crazy.

It’s pretty healthy, after all.

Vegetable Stoup
Recipe courtesy of Cate O’Malley


  • 1 yellow onion, chopped
  • 1 cup baby bella mushrooms stemmed, wiped clean, and rough chopped
  • 1 red bell pepper, cut into small dice
  • 1 medium yellow squash, stem ends trimmed and cut into small dice
  • 3 (15 oz.) cans Muir Glen fire-roasted diced tomatoes
  • 2 (15 oz.) cans white kidney beans, drained and rinsed
  • 1 (15 oz.) can black beans, drained and rinsed
  • 1 (15 oz.) can tomato sauce
  • 1 (15 oz.) can corn kernels, drained
  • 2 cloves garlic, finely diced
  • 1-1/2 cups chicken broth
  • 2 tablespoons chili powder
  • 2 tablespoons dried oregano leaves
  • 1 tablespoon ground cumin
  • 1 teaspoon onion powder
  • 1 teaspoon seasoned salt
  • 1/2 teaspoon freshly ground black pepper
  • ¼ cup chopped fresh cilantro leaves
  • ½ cup water


Add the onion, mushrooms, pepper, squash, diced tomatoes, beans, tomato sauce, corn, garlic, chicken broth, chili powder, oregano, cumin, onion powder, salt, and black pepper (all ingredients except cilantro leaves). Stir to combine. Cover and cook on high for 4 hours or low for 6 hours.

Stir in the chopped cilantro before serving.

Serves 8-10.



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{ 1 comment… read it below or add one }

paula October 15, 2015 at 11:05 am

I’m still convinced that we were separated at birth lol. I just finished up a batch of vegetable ‘stoup’ myself but mine was made completely on the fly. Any fresh veggies, including cole slaw mix, languishing in the produce tray got tossed in along with frozen veggies, leftover frozen rice and chicken from a rotisserie chicken that I found in the freezer. I finished it off with leftover jarred pasta sauce and then some smokey BBQ sauce (I made a Moosewood veggie soup recipe with BBQ sauce once and I love what it adds).


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