Of course! A truly healthy vegetable soup is a powerhouse of nutrients, flavor, and comfort. This recipe is designed to be a blueprint—it’s simple to make, deeply satisfying, and completely customizable based on what you have in your fridge.
This version is brothy, packed with vegetables, and uses a few tricks for maximum flavor without relying on excessive salt or fat.
The Ultimate Healthy Vegetable Soup
Yields: 6-8 servings
Prep time: 20 minutes
Cook time: 30-40 minutes
Ingredients
· Aromatics & Base:
· 1 tbsp olive oil or avocado oil
· 1 large onion, chopped
· 2 carrots, peeled and diced
· 2 celery stalks, diced
· 3-4 cloves garlic, minced
· Salt and black pepper to taste
· Heartier Vegetables:
· 1 medium zucchini or yellow squash, diced
· 1 cup green beans, trimmed and cut into 1-inch pieces
· 1 bell pepper (any color), diced
· Canned Goods & Liquids:
· 1 (14.5 oz) can diced tomatoes, undrained (preferably no-salt-added)
· 6-8 cups low-sodium vegetable broth (or chicken broth)
· 1 bay leaf
· Seasonings (The Flavor Boosters):
· 1 tsp dried oregano or Italian seasoning
· ½ tsp dried thyme
· 2 tbsp tomato paste (optional, for depth)
· 1-2 tbsp fresh lemon juice or a splash of vinegar (added at the end)
· Leafy Greens & Herbs (added at the end):
· 2 cups chopped fresh spinach, kale, or Swiss chard
· ¼ cup fresh parsley, chopped
· Optional Add-Ins for Protein/Fiber:
· 1 can (15 oz) cannellini beans or chickpeas, rinsed and drained
· ½ cup frozen or fresh peas
· ½ cup cooked quinoa or small pasta (like orzo or ditalini) – see note
Instructions
- Sauté the Aromatics: In a large stockpot or Dutch oven, heat the olive oil over medium heat. Add the onion, carrots, and celery (this is your soffritto or flavor base). Season with a pinch of salt and pepper. Cook for 6-8 minutes, stirring occasionally, until the vegetables have softened.
- Build the Flavor Base: Add the minced garlic and cook for 1 minute until fragrant. If using tomato paste, add it now and stir for another minute to cook off its raw flavor.
- Add Hearty Vegetables & Liquids: Add the zucchini, green beans, and bell pepper to the pot. Stir to combine. Pour in the diced tomatoes and 6 cups of broth. Add the bay leaf, oregano, and thyme.
- Simmer to Perfection: Bring the soup to a boil, then reduce the heat to low, cover, and let it simmer for 20-30 minutes, or until all the vegetables are tender.
- Final Touches: Stir in the leafy greens (spinach, kale) and any optional beans or peas. Cook for just 2-3 more minutes until the greens are wilted and the beans are heated through.
- Brighten the Flavors: Remove the pot from the heat. Stir in the fresh parsley and the fresh lemon juice or vinegar. This crucial step brightens all the flavors and makes the soup taste vibrant. Taste and adjust seasoning with more salt and pepper if needed. Remove the bay leaf before serving.
Recipe Notes & Tips for a Perfect Soup
· Customize Your Vegetables: This is your soup! Use what you have.
· Other great additions: mushrooms, corn, potatoes, sweet potato, butternut squash, or cabbage.
· The “Umami” Boost (for deeper flavor):
· Add a Parmesan cheese rind to the pot while it simmers. It will melt and add a wonderful savory depth.
· A dash of soy sauce or Worcestershire sauce (use vegan Worcestershire if needed) can also enhance the savory notes.
· How to Add Grains/Pasta:
· To prevent a mushy soup: Cook any pasta or grains separately and add them to individual bowls when serving. This keeps them from absorbing all the broth and becoming bloated.
· Make it Creamy (without cream!): For a creamy vegetable soup, blend half of the finished soup with an immersion blender or in a stand blender, then stir it back into the pot.
· Storage: This soup keeps beautifully in the fridge for up to 5 days and freezes perfectly for up to 3 months (omit pasta if freezing).
This soup is a bowl of pure, healthy comfort. It’s light yet satisfying, and your body will thank you for it. Enjoy