🥕 Healthy Vegetable Soup
🥬 Ingredients (Serves 6–8)
Base:
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1 tbsp olive oil
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1 medium onion, diced
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3 cloves garlic, minced
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2 carrots, sliced
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2 celery stalks, chopped
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1 zucchini, chopped
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1 cup green beans, chopped
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1 bell pepper, diced
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1 (14.5 oz) can diced tomatoes (no added sugar)
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6 cups low-sodium vegetable broth (or chicken broth)
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1 tsp dried thyme
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1 tsp dried oregano
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1 bay leaf
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Salt & black pepper to taste
Optional Add-Ins:
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1 cup chopped spinach or kale
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1 cup cabbage, shredded
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½ cup quinoa, brown rice, or small whole-grain pasta
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1 can beans (white, kidney, or chickpeas), drained and rinsed
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Fresh parsley or basil for garnish
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Lemon juice for brightness
🔥 Instructions
1️⃣ Sauté the Aromatics
Heat olive oil in a large pot over medium heat.
Add onion, carrots, and celery. Cook 5–7 minutes until softened.
Stir in garlic and cook 30 seconds.
2️⃣ Add Vegetables & Broth
Add zucchini, green beans, bell pepper, tomatoes, broth, and seasonings.
Bring to a boil.
3️⃣ Simmer
Reduce heat and simmer uncovered for 20–25 minutes until vegetables are tender.
If adding grains or pasta, add during this step and cook until done.
4️⃣ Finish
Stir in spinach or kale during the last 5 minutes.
Remove bay leaf.
Adjust salt and pepper.
Add a squeeze of lemon if desired.
🥣 Serving Suggestions
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Top with fresh herbs
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Add grated Parmesan
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Serve with whole-grain toast
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Pair with a side salad
🥗 Why This Soup Is Healthy
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High in fiber
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Low in calories
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Rich in vitamins A, C, and K
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Hydrating
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Great for digestion
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Naturally gluten-free (if no pasta added)
❓ Q & A
Q: Can I make this for weight loss?
Yes. It’s low-calorie and high-fiber, helping you feel full longer.
To keep it lighter, skip grains and beans.
Q: How can I add more protein?
Add:
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Beans or lentils
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Shredded chicken
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Tofu cubes
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Greek yogurt on top
Q: Can I freeze it?
Yes!
Cool completely and freeze up to 3 months.
Tip: Freeze without pasta for best texture.
Q: How long does it last in the fridge?
3–4 days in an airtight container.
Q: Can I make it in a slow cooker?
Yes.
Add everything except leafy greens.
Cook 6–8 hours on low or 3–4 hours on high.
Add spinach at the end.
Q: Can I make it creamy?
Blend half the soup and return it to the pot, or stir in a little coconut milk or Greek yogurt.
Q: What vegetables work best?
Almost anything:
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Broccoli
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Cauliflower
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Peas
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Sweet potatoes
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Mushrooms
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Corn
