A warm, hearty vegetable soup is a perfect way to get a load of nutrients, and it’s easy to make! Packed with fiber, vitamins, and minerals, this vegetable soup is also great for stabilizing blood sugar with its low glycemic index ingredients. Here’s a simple and nutritious recipe:
Hearty Vegetable Soup
Ingredients:
- 1 tbsp olive oil (or any other healthy cooking oil)
- 1 large onion, chopped
- 2 cloves garlic, minced
- 3 large carrots, peeled and chopped
- 2 celery stalks, chopped
- 1 zucchini, chopped
- 1 cup green beans, chopped
- 1 can (14.5 oz) diced tomatoes (low-sodium if possible)
- 4 cups vegetable broth (low-sodium)
- 1-2 cups water (optional, to adjust the consistency)
- 1 tsp dried thyme
- 1 tsp dried basil
- 1/2 tsp dried oregano
- Salt and pepper to taste
- 1/2 cup frozen peas (optional, for added nutrition)
- 1/2 cup kale or spinach (optional, for extra greens)
- 1 tbsp apple cider vinegar or lemon juice (optional, for brightness)
Directions:
- Sauté the base vegetables:
- In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic. Sauté for 3-4 minutes, stirring occasionally, until the onion becomes soft and translucent.
- Add the carrots and celery:
- Add the chopped carrots and celery to the pot. Sauté for another 5 minutes, stirring occasionally.
- Add the rest of the vegetables:
- Stir in the zucchini, green beans, and canned tomatoes (with juices). Cook for 2-3 minutes, letting the flavors combine.
- Pour in the broth and spices:
- Add the vegetable broth and water (if you want a thinner soup). Stir in the dried thyme, basil, oregano, salt, and pepper. Bring the soup to a boil.
- Simmer:
- Once the soup starts boiling, reduce the heat to low and let it simmer uncovered for 20-30 minutes or until the vegetables are tender.
- Add peas and greens:
- If you’re using frozen peas and/or greens like kale or spinach, stir them in and cook for an additional 5-10 minutes until they’re heated through and tender.
- Finish with acidity:
- For an extra burst of flavor, add a tablespoon of apple cider vinegar or lemon juice just before serving. This will enhance the soup’s brightness and bring all the flavors together.
- Taste and adjust:
- Taste the soup and adjust the seasoning as needed, adding more salt, pepper, or herbs to your preference.
- Serve:
- Ladle the soup into bowls, and enjoy it hot. It’s great on its own or served with a slice of whole-grain bread for dipping.
Optional Add-ins/Variations:
- Beans: Add a can of rinsed and drained beans (such as kidney beans, chickpeas, or white beans) for added protein and fiber.
- Potatoes: Add diced potatoes for a heartier texture, or use sweet potatoes for a slightly sweeter, nutrient-dense alternative.
- Spices: Feel free to experiment with other spices like cumin, turmeric, or paprika for a different flavor profile.
- Whole Grains: Add cooked quinoa, barley, or brown rice to make the soup even more filling.
This Hearty Vegetable Soup is super customizable to your tastes and diet needs. It’s light but filling, and with the right balance of veggies, it’s a fantastic way to keep your blood sugar steady while nourishing your body with essential nutrients. Would you add any other specific vegetables or proteins to make it your own?