“Flush the fat away” vegetable soup

Submitted by Nadine McKellar

"Flush the fat away" vegetable soup

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Prep Time 15 minutes
Cook Time 6 hours
Total Time 6 hours 15 minutes


  • 1 medium sweet potato, pealed, cut into 1 inch cubes
  • (Optional - 1 medium zucchini, sliced in 1 inch rounds)
  • 3 carrots, peeled and sliced
  • 1 stalk celery, diced
  • 1 small yellow onion, diced
  • 1 clove garlic, minced
  • kosher or sea salt to taste
  • 1/2 tsp black pepper
  • 1/8 tsp allspice
  • 1 tsp paprika
  • 1 bay leaf
  • 2 cans black beans, rinsed and drained (optional - beans are for added protien)
  • 2 cups vegetable broth/stock, no added salt
  • 1 can diced tomatoes, no added salt
  • 4 cups baby spinach, loosely packed


  • Add all ingredients, except spinach, to the slow cooker. Cover and cook on low for 6-8 hours or until the vegetables are tender.
  • Add spinach, stir and continue cooking until wilted. Approx 5 mins.
  • Serve and enjoy.
  • TIP: If you prefer a thicker soup. Remove 1 cup of soup including vegetables, after 5 hours of cooking. Mash with a fork and return to the slow cooker. Stir and continue cooking for 1-3 hours.

4 thoughts on ““Flush the fat away” vegetable soup”

  1. This is yummy! I wanted it that night so I did cook it fast on the stove until the veggies were tender – took a potato masher lightly to it and it turned out great – loved adding the spinach! If you cook it kind of fast (not so it boils over of course) It’s done in a little more than an hour.

  2. Monique Saunders

    This is yum and has lots of flavour… i add a cup of McKenzie’s soup mix which has lentil, pea and barley!

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