7-grain Vegetable Soup Recipe | Vegetarian Food | Finland

7-grain Vegetable Soup

7-grain Vegetable Soup Recipe | Vegetarian Food | Finland
Region / culture: Finland | Preparation time: 10 minutes | Cooking time: 1 hour | Servings: 6 | Vegetarian diet


7-grain Vegetable Soup
7-grain Vegetable Soup

This 7-grain vegetable soup recipe is a hearty, nutritious, and delicious meal that is perfect for any day of the year. Packed with a variety of grains and vegetables, it's a versatile dish that can be customized to suit your taste preferences or dietary needs. Whether you're looking for a comforting meal to warm you up during the winter months or a light and healthy option for the summer, this soup is sure to satisfy.


The concept of combining grains and vegetables in a soup has been around for centuries, with variations found in many different cultures around the world. The 7-grain vegetable soup, in particular, is a modern take on these traditional recipes, incorporating a diverse mix of grains to provide a rich source of nutrients and flavors. This recipe is a testament to the evolution of cooking, where ancient practices meet contemporary dietary preferences.


How to prepare

  1. Place water in a large kettle and bring it to a boil.
  2. Add the remaining ingredients.
  3. Bring it to a boil and simmer, covered, for 1 hour.
  4. Before serving, add 1 tbsp of canola oil and a handful of chopped parsley.
  5. You may also add or substitute any other vegetables of your choice.


  • Feel free to experiment with different grains and vegetables based on what's in season or what you have on hand. Quinoa, barley, and farro are excellent grain choices, while kale, carrots, and sweet potatoes make great vegetable additions. You can also add legumes like lentils or chickpeas for extra protein.
  • Feel free to experiment with different grains or vegetables based on availability or preference. Quinoa, barley, and farro are excellent grain choices, while carrots, potatoes, and green beans make great vegetable additions.
  • Feel free to get creative with this recipe by adding different grains, vegetables, or proteins. Some popular variations include adding barley, lentils, chickpeas, kale, spinach, or sweet potatoes.

Cooking Tips & Tricks

To ensure your 7-grain vegetable soup turns out perfectly every time, consider the following tips:

- Rinse the grains thoroughly before adding them to the soup to remove any dust or debris.

- Chop the vegetables into uniform sizes to ensure they cook evenly.

- Feel free to experiment with the types of grains and vegetables based on what's available or in season.

- For a richer flavor, consider sautéing the vegetables in a bit of oil before adding them to the soup.

- Remember to adjust the seasoning to your taste, adding more or less as desired.

Serving Suggestions

This soup can be served as a main dish or as a starter. For a complete meal, pair it with a side of crusty bread or a green salad. It's also delicious topped with a sprinkle of grated cheese or a dollop of sour cream.

Cooking Techniques

The key to a flavorful soup is to simmer it slowly, allowing the ingredients to meld together and the grains to become tender. If you're short on time, consider using a pressure cooker to reduce the cooking time.

Ingredient Substitutions

If you're missing an ingredient or have dietary restrictions, there are plenty of substitutions available. For example, vegetable broth can be used instead of water for added flavor, and any type of oil can replace canola oil.

Make Ahead Tips

This soup is an excellent make-ahead meal, as the flavors continue to develop when stored in the refrigerator. Simply prepare the soup as directed, allow it to cool, and then store it in an airtight container for up to 3 days.

Presentation Ideas

To make your 7-grain vegetable soup even more appealing, garnish it with fresh herbs, a drizzle of olive oil, or a sprinkle of seeds before serving. Serving it in a hollowed-out bread bowl can also add a fun and rustic touch.

Pairing Recommendations

This soup pairs well with a variety of dishes. For a hearty meal, serve it alongside a grilled cheese sandwich or a savory pie. For a lighter option, pair it with a crisp salad or a selection of roasted vegetables.

Storage and Reheating Instructions

Leftover soup can be stored in the refrigerator for up to 3 days or frozen for up to 3 months. To reheat, simply warm it on the stove over medium heat, stirring occasionally, until heated through. If the soup has thickened, add a bit of water or broth to reach the desired consistency.

Nutrition Information

Calories per serving

A serving of this 7-grain vegetable soup is relatively low in calories, making it an excellent choice for those monitoring their calorie intake. Each serving contains approximately 200-300 calories, depending on the specific ingredients used.


This 7-grain vegetable soup is a great source of complex carbohydrates, which are essential for providing the body with energy. The grains in the soup, such as barley, quinoa, and rice, are rich in fiber, helping to promote healthy digestion and maintain blood sugar levels.


The soup contains minimal fats, making it a heart-healthy option. The primary source of fat comes from the tablespoon of canola oil added before serving, which is high in monounsaturated fats. These fats are beneficial for heart health and can help to lower bad cholesterol levels.


Grains and vegetables alone provide a modest amount of protein, making this soup a suitable option for those following a vegetarian or vegan diet. For an additional protein boost, consider adding beans, lentils, or tofu to the soup.

Vitamins and minerals

This soup is packed with vitamins and minerals, thanks to the wide variety of vegetables and grains used. It's an excellent source of vitamins A, C, and K, as well as minerals such as potassium, magnesium, and iron. These nutrients are essential for maintaining overall health and supporting the immune system.


The primary allergens to be aware of in this recipe are gluten, due to the presence of certain grains. However, the recipe can easily be made gluten-free by selecting gluten-free grains such as quinoa and rice.


Overall, this 7-grain vegetable soup is a nutritious and balanced meal, providing a good mix of carbohydrates, proteins, vitamins, and minerals. It's low in fats and calories, making it a healthy option for those looking to maintain or lose weight.


This 7-grain vegetable soup is a versatile, nutritious, and delicious meal that is perfect for any occasion. With its combination of hearty grains and colorful vegetables, it's a satisfying dish that can be easily customized to suit your taste preferences or dietary needs. Whether you're looking for a comforting meal to warm you up or a healthy option to nourish your body, this soup is sure to become a favorite in your recipe collection.

How did I get this recipe?

I vividly recall the moment I first laid eyes on this recipe for 7-grain Vegetable Soup. It was a crisp autumn afternoon, and I had just finished browsing through a collection of old cookbooks at a neighborhood garage sale. As I flipped through the pages, one particular recipe caught my eye. The title promised a hearty and nutritious soup that combined a variety of grains and vegetables to create a wholesome meal.

The recipe was handwritten on a yellowed piece of paper, with notes and scribbles in the margins. It was clear that this was a cherished family recipe, passed down through generations. I couldn't resist buying the cookbook and taking it home with me.

As I read through the ingredients list and instructions, I could almost taste the warm, comforting flavors of the soup. The recipe called for seven different grains - barley, quinoa, bulgur, brown rice, farro, oats, and wheat berries - along with an assortment of fresh vegetables like carrots, celery, onions, and tomatoes. It was a hearty and nutritious dish that would be perfect for a cold winter's night.

I was eager to try out the recipe and make it my own. Over the years, I had accumulated a wealth of knowledge and experience in the kitchen, thanks to my mother and grandmother who had taught me the art of cooking from a young age. I had learned to trust my instincts and experiment with different flavors and ingredients to create dishes that were delicious and satisfying.

I gathered all the ingredients I needed for the 7-grain Vegetable Soup and set to work in the kitchen. I carefully measured out the grains and chopped the vegetables, savoring the earthy aromas that filled the air. As the soup simmered on the stove, I added a dash of herbs and spices to enhance the flavors and create a symphony of tastes and textures.

After a few hours of cooking, the soup was ready. I ladled it into bowls and garnished it with a sprinkle of fresh herbs and a drizzle of olive oil. As I took my first spoonful, I was transported back to that moment at the garage sale when I first discovered the recipe. The soup was everything I had hoped for - hearty, flavorful, and nourishing.

I shared the soup with my family, who raved about its delicious taste and asked for seconds. They marveled at how I had created such a delightful dish from a simple handwritten recipe. I smiled and told them the story of how I had come across the recipe and how it had inspired me to create this culinary masterpiece.

Since that day, the 7-grain Vegetable Soup has become a staple in my repertoire of recipes. I have made it countless times, each batch slightly different from the last as I tweak and refine the ingredients to suit my tastes. It has become a favorite among my family and friends, who always request it when they come to visit.

As I look back on that fateful day at the garage sale, I am grateful for the serendipitous discovery of the recipe for 7-grain Vegetable Soup. It has brought joy and warmth to my kitchen and has become a symbol of my love for cooking and sharing delicious meals with the ones I hold dear. And who knows, perhaps one day I will pass the recipe down to my own grandchildren, so they too can experience the magic of this beloved dish.


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