Healthy Vegetable Soup
Are you looking for a supper that is both comforting and highly nutritious? You don’t have to look anywhere else! This recipe for a healthy vegetable soup is the answer. It’s a fantastic way to incorporate a variety of vegetables into a delicious, nutrient-dense dinner. If you want to clean out your refrigerator, warm yourself on a cold day, or eat healthier, this easy vegetable soup recipe will help you achieve your goals. The best feature? It is quite versatile. Feel free to add beans, experiment with different spices, or substitute veggies for a heartier meal that perfectly fits your cravings.
Let’s get started and make a colourful dish of delicious vegetables that you will love. We’ll discuss which vegetables work best, provide variants to accommodate a range of palates, and examine the amazing health advantages of this adaptable recipe.
Why Vegetable Soup is a Nutritional Powerhouse
Let’s first discuss the health benefits of vegetable soup before moving on to the recipe.
- A well-prepared vegetable soup is a concentrated supply of vital vitamins and minerals that promote general health and wellbeing.
- High in Fibre: Vegetable soup’s high fibre content supports a healthy digestive system, aids in blood sugar regulation, and may help with weight management.
- Low in Calories: This soup is a great choice for people maintaining their weight or on a calorie-restricted diet because it is naturally low in calories.
- Hydrating: The broth foundation helps you keep hydrated by adding to your normal fluid intake.
- Adaptable and Customisable: As previously stated, vegetable soup is quite adaptable. Food waste can be decreased by customising it to your tastes and using any vegetables you happen to have on hand.
Ingredients for the Perfect Veg Soup (Serves 4-6)
This recipe is easily adjustable depending on your needs. Feel free to double or triple it for meal prepping or larger gatherings
The Vegetable Stars
- Carrots: Two medium carrots, peeled and chopped. Beta-carotene, found in carrots, is a precursor to vitamin A and is necessary for healthy eyesight and a healthy immune system.
- Celery: Two chopped stalks of celery. Celery is a fantastic source of antioxidants and vitamin K, and it lends a delicate savoury flavour.
- Onion: One medium onion (white or yellow), diced. Quercetin, an antioxidant with anti-inflammatory qualities, is abundant in onions.
- Garlic: Three minced cloves of garlic. Garlic gives the soup a unique flavour and is a potent immune-boosting ingredient.
- Zucchini: 1 small, diced. Zucchini is low in calories and a good source of Vitamin C and potassium.
- Potatoes: 2 medium, peeled and diced (Yukon Gold or red potatoes are excellent choices). Potatoes provide carbohydrates for energy and are a source of potassium and Vitamin B6.
- Tomatoes: 1 can (14.5 oz) of diced tomatoes (fire-roasted for extra flavor, or use fresh). Tomatoes are packed with lycopene, an antioxidant linked to reduced risk of certain cancers.
- Green Beans: 1 cup, trimmed and cut into bite-sized pieces. Green beans are a good source of fiber, Vitamin K, and Vitamin C.
- Spinach or Kale: 2 cups, chopped. These leafy greens are nutritional powerhouses, offering Vitamins A, C, and K, as well as iron and calcium.
The Flavor Base
- Vegetable Broth: Six cups of vegetable broth (use low-sodium to keep the salt content under check). For flavour, a high-quality broth is necessary.
- Olive Oil: Two teaspoons of olive oil (for sautéing). Olive oil gives the soup richness and healthful fats.
- Italian Seasoning: One teaspoon of Italian seasoning (or a blend of thyme, basil, and oregano). A traditional Italian flavour is added by this combination.
- Salt & Pepper: To taste. Adjust according to your preference.
- Bay Leaf: 1 (for extra depth of flavor). Remember to remove it before serving.
- Paprika: ½ teaspoon (optional, for a smoky flavor). Smoked paprika is a great addition.
- Lemon Juice: 1 tablespoon (for brightness). Adds a touch of acidity that balances the flavors.
Optional Add-ins (for extra heartiness and nutrition)
- Chickpeas or Beans: 1 can (15 oz), drained and rinsed (for extra protein and fiber).
- Frozen Peas or Corn: ½ cup (for a pop of sweetness and added vitamins).
- Pasta or Quinoa: ½ cup (to make it more filling). Use whole-wheat pasta or quinoa for added fiber.
Garnishes (for the final touch)
- Fresh Parsley or Cilantro: Chopped, for garnish. Adds freshness and a pop of color.
- Grated Parmesan: Optional, for serving. Adds a savory, salty flavor.
Preparation: Your Step-by-Step Veg Soup Guide
1. Prep the Vegetables
A superb soup requires careful preparation. Wash and chop all of your vegetables. Chop the potatoes, celery, carrots, and onion. Chop the garlic. Chop the green beans and zucchini into small pieces. The cooking procedure will go more smoothly if everything is prepared.
2. Saute the Vegetables
In a big pot or Dutch oven, heat 2 tablespoons of olive oil over medium heat. Stir in the celery, carrots, and onions. They should begin to soften and the onions should turn transparent after 5 to 7 minutes of sautéing. The development of the soup’s flavour depends on this phase. To keep it from burning, add the garlic and simmer for an additional minute while stirring.
3. Add the Broth and Simmer
After adding the vegetable broth, boil the mixture. Add the tinned tomatoes and their liquids, green beans, potatoes, and zucchini. Add the bay leaf and season with salt, pepper, paprika, and Italian seasoning. Simmer the soup until the potatoes are soft but not mushy, about 20 minutes.
4. Add Leafy Greens and Optional Add-ins
To ensure the greens wilt without being overcooked, stir in the spinach or kale in the final five minutes of cooking. At this point, add any extra ingredients, such as quinoa, spaghetti, or chickpeas, and simmer until thoroughly warm.
5. Adjust Seasoning and Serve
After everything has cooked, take out and throw away the bay leaf. To enhance the flavours, add 1 tablespoon of lemon juice and stir. If necessary, taste and add additional salt and pepper to suit the seasoning. If preferred, top the soup with grated Parmesan after ladling it into bowls and garnishing with chopped cilantro or parsley.
Tips for Making the Best Veg Soup
- The Key Is Balance: Make sure the vegetables and broth are well-balanced. The soup should be substantial without being overly thick. For a thinner consistency, add extra broth.
- Personalise: This soup is your blank canvas! Depending on availability or personal desire, switch up the vegetables. For added heartiness, add grains like rice or barley. For more spiciness, add a sprinkle of crushed red pepper flakes.
- Avoid Overcooking: Avoid overcooking your vegetables to preserve their texture and vivid colour. Simmer until they are soft yet still slightly crunchy.
- Make it Creamy (Optional): Use an immersion blender or a standard blender to delicately puree a part of the soup for a creamier texture. As an alternative, mix in a final splash of cream or coconut milk.
Nutritional Information (Per Serving, Approx. 1 Cup)
- Calories: 120-150
- Fat: 4g (from olive oil)
- Carbohydrates: 20g
- Fiber: 5g
- Sugars: 6g
- Protein: 4g
- Sodium: 400mg (varies based on broth)
- Vitamin A: 80% of the daily recommended value
- Vitamin C: 30% of the daily recommended value
- Iron: 10% of the daily recommended value
- Calcium: 8% of the daily recommended value
This vegetable soup is a high-fiber, low-calorie dish that is rich in fresh veggies’ vitamins and minerals. It’s ideal for people who want a lighter but filling meal and is heart-healthy.
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