A small amount of white rice gives this soup a creamy texture without adding any fat. Try using different vegetable and herb combinations to create your own favorite or use up whatever you have on hand.

Creamy Low Fat Vegetable Soup


1 tablespoon olive oil

1 onion, chopped

2 (10-ounce) bags mixed vegetables, cauliflower, broccoli, and carrots

5 to 6 cups broth, chicken or vegetable

1/4 cup arborio rice*

1/2 cup freshly grated Parmesan cheese

Fresh herbs, chopped (parsley, chives, or basil) for garnish


Set Sun Oven out to preheat.

In a pot large enough to hold all the ingredients, combine the olive oil and onion, cover and place in Sun Oven. Cook until the onions are very soft, about 20 minutes.

Add the mixed vegetables, broth, and rice. Stir, replace the lid, and continue cooking until the rice is fully cooked and the vegetables are soft, 1 1/2 to 2 hours. Remove the pot from the Sun Oven. Using an immersion blender puree the soup in the pot. Stir in the Parmesan cheese and ladle into bowls. Garnish each serving with the herbs and a drizzle of olive oil.

Makes 8 servings

*Arborio rice can be found in the Italian food section of most supermarkets.

SIGN UP FOR OFFERS, SALES, and Announcements!

Also learn more about Emergency Preparedness, Saving Energy, and Creating Delicious Meals Using the Sun.

You have Successfully Subscribed!

Pin It on Pinterest