Start with a tin of tomatoes and some fresh garlic (I use from 6-8 cloves, sliced) throw it all in your pot and add some water
Add whatever spices you like, I usually add cumin seeds, tanduri masala, tumeric, crushed red chillies, and some chicken stock, basically whatever I'm feeling like, instead of chicken stock you can add some miso soup, that's what my roommate used.
Let the tomatoes and spices cook up a little I use low heat and let the spices all blend.
Then add whatever veggies you have on hand. carrots, potatoes, broccoli, corn, peas, mushrooms, cauliflower, peppers, celery etc, what ever you like. Just before the potatoes are done add a can of chickpeas or kidney beans or something for protein. The reason we call it everything soup is you can add just about everything. Unless you mess with the spices you cannot mess this soup up.
You can add some whole wheat pasta if you want too, but if you do that I wouldn't add the potatoes because then it'll be too heavy on the startch/carbs. This soup is amazing the day after. The spices really blend together. It goes good with a grilled cheese sammich too on wholegrain whole wheat bread. I love it.
Just adding another option for those who go with food goals. Good luck this month all.