Teff Vegetable Soup




6-8 servings


6-8 servings

Did you know that ½ cup teff has 13 g protein? It’s a great way to make your vegetable soup filling, hearty, and thick. This soup recipe is perfect for a snow day and can help you stretch your budget a little farther at the end of the month. It uses mostly pantry ingredients and some frozen vegetables to make it easy.

Read Kathy’s entire post here.

Print Recipe


  1. Heat the oil or water over medium heat in a large soup pot. Saute the onions until they become transparent. Then add the garlic and sauté a minute more. Add the teff and toast for another minute.
  2. Add the water or broth, diced tomatoes, tomato puree, and Italian herbs to your pot. Turn the heat on high and bring to a boil. Cover and simmer on low heat until the teff is tender, about 20 minutes.
  3. Add the frozen mixed vegetables, cabbage, and chickpeas to the teff mixture. Turn the heat back to medium, cover and cook until the veggies are tender, about 15 minutes.
  4. Stir in the nutritional yeast, Italian herb mix, salt, and pepper, then serve. Just add more water if the soup is too thick.


  • 1 tablespoon olive oil, or water sauté to make oil-free
  • 1 cup minced onion
  • 1 teaspoon minced garlic
  • ½ cup Maskal Teff Ivory Grain
  • 7 cups water or vegetable broth
  • 1 (14.4 ounce) can diced tomatoes
  • 1 cup tomato puree (or 2 tablespoons tomato paste and ¾ cup extra water)
  • 1 medium potato, cubed
  • 2 teaspoons Italian herb mix
  • 1 (12 ounce) bag frozen mixed vegetables (carrot, corn, peas, and green beans)
  • 1 cup chopped red cabbage
  • 1 (15.5 ounce) can chickpeas, drained (save liquid for baking – it’s aquafaba!)
  • ¼ to ½ cup nutritional yeast, to taste
  • 1 teaspoon Italian herb mix, or to taste
  • salt and pepper, to taste

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