One Pot Italian Vegetable Soup

One Pot Italian Vegetable Soup
HelloFreshVeggie
✓ Available this week · Jun 8 – Jun 14, 2026
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⏱ ~10 min  ·  🍽 2 servings  ·  📊 Easy  ·  💰 $9–$12/serving
Nutrition Facts
2 serving(s)
Calories630
Total Fat23g
Total Carbohydrate79g
Dietary Fiber8g
Protein14g
Sodium1070mg
Per serving, as packaged by HelloFresh. Sat. fat & sugars not reported by provider.
★ Rate this meal & add your photo
6.5/ 10
MealFan's take
Decent, with trade-offs
A mid-priced veggie that 21% lighter than the average veggie meal and ranks in the 2th percentile for protein.
Value4/5
Protein1/5
Lightness3/5
Ease5/5
👍 Best for
✓ Busy weeknights✓ Beginner cooks✓ Veggie lovers
✋ Skip if
✕ You're chasing high protein✕ You're doing keto / low-carb
This take is generated from the meal's nutrition, price and how it ranks against 1,900 meals we track — a starting point, not a substitute for tasting it yourself. Tried it? Add your rating →
✅ Hands-on tested by our editors📅 Reviewing meal kits since 2014📊 1,900 meals in our database🧾 Macros sourced from HelloFresh🔄 Availability checked weekly
Nutrition per serving
630CALORIES
Protein10% · 14g
Carbs55% · 79g
Fat35% · 23g
8g
Fiber
1070mg
Sodium
2.2g
Protein / 100 cal
Per serving, as packaged by HelloFresh. Oils, salt & pepper added at home aren't included.
📊 How this meal stacks up
Benchmarked against every meal in our database
Protein rank
2th pctl
More protein than 2% of 1,474 meals
Protein density
2.2g /100cal
Leaner than 2% of meals
vs Veggie average
21% lighter
This630
Avg800
🧾 Diet fit
Based on this meal's macros per serving
✕ High protein✕ Low carb✕ Keto-friendly✕ Under 500 cal✓ High fiber✕ Lower sodium
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Allergens & dietary
Contains Allergens aren't itemized by this provider — check the package label before cooking.
Dietary ✓ Under 650 Calories✓ Pork-free
Allergen & dietary details are sourced from the meal provider and can change between weeks. Facilities are not certified allergen-free and trace cross-contact is possible. If you have a serious allergy, always confirm against the package label.
Ingredients
Veggie Stock Concentrate
Israeli Couscous
Carrot
Onion
Crushed Tomatoes
Kale
Shrimp
Garlic
Italian Seasoning
Parmesan Cheese
Chili Flakes
Garlic Powder
Demi-Baguette
Olive Oil
Cooking Oil
Salt
Black Pepper
Butter
How to make it
1
Step 1
Wash and dry produce. Halve, peel, and dice onion. Trim, peel, and cut carrots into ¼-inch-thick rounds. Peel and mince or grate garlic. Remove and discard any large stems from kale.Rinse shrimp* under cold water, then pat dry with paper towels. Season all over with salt and pepper. Heat a drizzle of oil in a large pot over medium-high heat. Once pot is hot, add shrimp and cook, stirring occasionally, until opaque and cooked through, 3-4 minutes.
2
Step 2
Heat a large drizzle of olive oil in a large pot over medium-high heat. Add onion and carrots; season with salt and pepper. Cook, stirring occasionally, until veggies are lightly browned and slightly softened, 4-6 minutes.Use pot used for shrimp here.
3
Step 3
Stir Italian Seasoning and chopped garlic into pot with veggies. Cook until fragrant, 30 seconds.Add crushed tomatoes, stock concentrates, 3 cups water (6 cups for 4 servings), and a big pinch of salt. Bring to a boil, then reduce to a simmer. Cook until carrots are just softened, 5-7 minutes.
4
Step 4
Once carrots are just softened, stir in couscous and kale. Cook until couscous is tender and kale is wilted, 8-10 minutes. Taste and season generously with salt and pepper.Once kale is wilted, stir in shrimp.
5
Step 5
While soup cooks, halve baguette lengthwise.Place 2 TBSP butter (4 TBSP for 4 servings) in a small microwave-safe bowl; microwave until just softened, 10-15 seconds. Stir in half the garlic powder (all for 4) and season with salt and pepper.Toast baguette halves, then spread cut sides with garlic butter. Halve each piece on a diagonal.
6
Step 6
Divide soup between bowls. Sprinkle with Parmesan and a pinch of chili flakes to taste. Serve with garlic bread on the side.
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671fbb6c17d64dc2b9c1880c-592e7007-94b26628
Available this week — 12, 25 – 12, 31, 2026
Brand
HelloFresh
Category
Veggie
Difficulty
Easy
Price / serving
$9–$12/serving
Also on
EveryPlate

Nutrition Per Serving

630
kcal
Calories
14
grams
Protein
79
grams
Carbs
23
grams
Fat
8
grams
Fiber
1070
mg
Sodium

Dietary Info

Under 650 CaloriesPork-free

→ View this meal on HelloFresh

Ingredients

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Veggie Stock Concentrate
64b6744cd4684302b8753ced-87ce098b
Israeli Couscous
64b67451a7c1f8a1e13bae05-d38c643b
Carrot
64b67452a7c1f8a1e13bae64-1d3154a2
Onion
64b6744ea1aa6db20ea0d4ec-2cc86e01
Crushed Tomatoes
64b6744ca7c1f8a1e13bac0b-7f6a2760
Kale
67489479989edba91be336e9-082e27d7
Shrimp
64b67450d4684302b8753ea7-0c2bcb98
Garlic
64b67450a1aa6db20ea0d5e7-e43c7448
Italian Seasoning
64b6744ed4684302b8753ddb-a5812044
Parmesan Cheese
554a35f4fd2cb9cf488b4569-6f0638f4
Chili Flakes
64b6744cd4684302b8753d2d-9abca664
Garlic Powder
68d5a963681e58ed6e5aff35-fa8b6d7a
Demi-Baguette
🥘
Olive Oil
🥘
Cooking Oil
🥘
Salt
🥘
Black Pepper
🥘
Butter

How to Make It

1

Step 1

step-6bd01900

Wash and dry produce. Halve, peel, and dice onion. Trim, peel, and cut carrots into ¼-inch-thick rounds. Peel and mince or grate garlic. Remove and discard any large stems from kale.Rinse shrimp* under cold water, then pat dry with paper towels. Season all over with salt and pepper. Heat a drizzle of oil in a large pot over medium-high heat. Once pot is hot, add shrimp and cook, stirring occasionally, until opaque and cooked through, 3-4 minutes.

2

Step 2

step-2f707210

Heat a large drizzle of olive oil in a large pot over medium-high heat. Add onion and carrots; season with salt and pepper. Cook, stirring occasionally, until veggies are lightly browned and slightly softened, 4-6 minutes.Use pot used for shrimp here.

3

Step 3

step-b7262b20

Stir Italian Seasoning and chopped garlic into pot with veggies. Cook until fragrant, 30 seconds.Add crushed tomatoes, stock concentrates, 3 cups water (6 cups for 4 servings), and a big pinch of salt. Bring to a boil, then reduce to a simmer. Cook until carrots are just softened, 5-7 minutes.

4

Step 4

step-68195330

Once carrots are just softened, stir in couscous and kale. Cook until couscous is tender and kale is wilted, 8-10 minutes. Taste and season generously with salt and pepper.Once kale is wilted, stir in shrimp.

5

Step 5

step-1ed0a940

While soup cooks, halve baguette lengthwise.Place 2 TBSP butter (4 TBSP for 4 servings) in a small microwave-safe bowl; microwave until just softened, 10-15 seconds. Stir in half the garlic powder (all for 4) and season with salt and pepper.Toast baguette halves, then spread cut sides with garlic butter. Halve each piece on a diagonal.

6

Step 6

step-0e80d650

Divide soup between bowls. Sprinkle with Parmesan and a pinch of chili flakes to taste. Serve with garlic bread on the side.

About HelloFresh

HelloFresh is the most popular meal kit in the US, offering 90+ recipes per week across Classic, Family, Veggie, Fit & Wholesome, and Quick & Easy plans.

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One-Pot Italian Vegetable Soup (HelloFresh's One Pot Italian Vegetable Soup: 630 calories, 14g protein. Veggie meal. Recipe, ingredients, and nutrition from MealFan.) is a prepared meal from . One serving provides 630 calories with 14 g of protein, representing about 32 percent of the daily calorie reference point. The recipe format follows 's standard approach of pre-measured ingredients and step-by-step instructions.

Soup is a primarily liquid food, generally served warm or hot – though it is sometimes served chilled – made by cooking or otherwise combining meat or vegetables with stock, milk, or water. According to The Oxford Companion to Food, soup is the main generic term for liquid savoury dishes; others include broth, bisque, consommé, potage and many more. [1]

delivers weekly meals across the US. For testing notes, delivery details, and how compares to alternatives, read the review on MealFan.

Nutrition per serving

630 Calories
14g Protein
79g Carbs
23g Fat
8g Fiber
1070mg Sodium
Daily calorie contribution32% of 2,000 cal target
🍽️ Serves: 2 servings
⚠ Not ideal for
High-protein requirements
Vegans
Strict keto

Frequently asked questions

How many calories are in One-Pot Italian Vegetable Soup?

One-Pot Italian Vegetable Soup contains 630 calories and 14 g of protein per serving, portioned as HelloFresh's One Pot Italian Vegetable Soup: 630 calories, 14g protein. Veggie meal. Recipe, ingredients, and nutrition from MealFan..

Which meal service offers One-Pot Italian Vegetable Soup?

One-Pot Italian Vegetable Soup is offered by . Read the full review on MealFan for pricing, freshness ratings, and how compares to competitors.

Sources: Wikipedia

❓ Frequently asked questions
How many calories are in One Pot Italian Vegetable Soup?+
One Pot Italian Vegetable Soup has 630 calories per serving, with 14g protein, 79g carbs, 23g fat.
Is One Pot Italian Vegetable Soup high in protein?+
It has 14g of protein per serving — moderate rather than high-protein.
How long does One Pot Italian Vegetable Soup take to make?+
About 10 minutes, rated easy difficulty, and it serves 2.
Does One Pot Italian Vegetable Soup list its allergens?+
HelloFresh does not itemize allergens for this meal — check the package label before cooking, especially for serious allergies.
How much does One Pot Italian Vegetable Soup cost?+
It runs about $9–$12/serving through HelloFresh.
What diets does One Pot Italian Vegetable Soup work for?+
It is tagged Under 650 Calories, Pork-free.
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