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Scrappy Soup (veggie scrap soup)

We’ve been saving all our veggie scraps because we’re extra conscious of preventing food waste these days, with concerns over food access during covid-19.  Since many of us try to get groceries delivered or only venture out to the grocery store once every 2 weeks, it means that the longer we can make fresh food last at home the better.  If you cook vegetables that usually leave you with scraps, such as peels and skins or tough stalks, don’t throw them away!  Collect them in a large bag or container and store it in the freezer.  You can keep adding scraps to the bag or container until it’s full; then it’s time to make a delicious soup.

There are two different ways to use veggie scraps in soup.

The first: is much more common and something that we’ve been recommending for years.  In this method you simmer the veggie scraps in water and then eventually strain them out to get a rich veggie broth.

The second method: is for the scrappy soup!  You want to save things like broccoli stalks, kale stalks, cauliflower stalks, carrot peels, parsnip peels and beet skins for this type of soup.  Focus on saving the parts of vegetables that you wouldn’t normally think to eat, but that are completely edible when cooked.  These vegetables will give the soup a nice, thick texture once they’re blended up.  If you do want to try making a broth, you can also go ahead and save additional scraps, such as onion and garlic skins.

Scrappy Vegetable Soup

Prep Time10 mins
Cook Time35 mins
Course: Main Course, Side Dish
Keyword: soup, veggie scraps
Servings: 6


  • 1 yellow onion, diced
  • 3 cloves garlic, sliced
  • 1 large ziploc bag frozen veggie scraps (we recommend broccoli stalks, kale stalks, carrot and parsnip peels)
  • 5 to 6 cups filtered water you can use vegetable broth if you'd like

Optional seasoning:

  • 2 to 3 tsp curry powder
  • 1 inch ginger root, sliced

Optional seasoning:

  • 1/2 tsp dried thyme
  • 1/2 tsp dried rosemary


  • Heat a drizzle of extra virgin olive oil in a large pot and add the onions.  Saute for around 5 minutes, until the onions start to turn translucent and smell delicious.  Add in the garlic for 30 more seconds.  If you want to use any of the optional spices, add them at this point and saute for around 1 minute to release their delicious aroma.
  • Carefully pour the frozen veggies into the pot.  Stir around to mix with the oil, onions and garlic.
  • Season with a nice pinch of sea salt and pepper.
  • Pour in the water and bring to a boil.  Once the water in boiling, reduce the heat to low so that the soup simmer.  Cover and simmer on low heat for 30-40 minutes, until the veggies are really tender and soft.
  • Carefully pour the mixture into a blender (or use an immersion blender) and blend until the soup is creamy and smooth.
  • Make sure to taste the soup and add more sea salt and pepper to taste.  If you find the soup is too thick for your liking, you can add some more water.

We’d love to hear if you save your veggie scraps and what type of soup creations you come up with!  If you want to watch us making the scrappy soup, you can find the video here (join our private Facebook Group, Health 365) and here (if you’re an instagram person).

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