Ingredients for Vegetable Soup
To prepare this flavourful soup, you’ll need the following ingredients:
- 2 tablespoons olive oil
- 1 medium onion (chopped)
- 2 garlic cloves (minced)
- 2 medium carrots (sliced)
- 2 celery stalks (sliced)
- 1 medium zucchini (diced)
- 1 cup green beans (trimmed and cut into 1-inch pieces)
- 1 can (14 oz) diced tomatoes
- 4 cups vegetable broth
- 1 cup spinach or kale (chopped)
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- Salt and black pepper (to taste)
- Fresh parsley or lemon juice (for garnish)
Step-by-Step Recipe for Vegetable Soup
- Prepare the Vegetables:
- Wash and chop all the vegetables into bite-sized pieces.
- Sauté the Aromatics:
- Heat olive oil in a large pot over medium heat.
- Add the chopped onion and garlic, sauté until fragrant and translucent.
- Add the Vegetables:
- Stir in carrots, celery, zucchini, and green beans. Cook for 4-5 minutes until they start to soften.
- Simmer the Soup:
- Add the diced tomatoes and vegetable broth to the pot.
- Season with basil, oregano, salt, and black pepper. Bring to a boil, then reduce the heat and let it simmer for 20-25 minutes.
- Add Leafy Greens:
- Stir in spinach or kale and cook for an additional 5 minutes until wilted.
- Serve and Garnish:
- Adjust the seasoning if needed. Serve the soup hot, garnished with fresh parsley or a splash of lemon juice for added brightness.
Nutritional Information of Vegetable Soup
Vegetable soup is low in calories but high in essential nutrients. Here’s an approximate breakdown per serving (1 cup):
- Calories: 100-120
- Carbohydrates: 15-18g
- Protein: 3-5g
- Fat: 3-5g
- Fiber: 4-6g
- Vitamin A: 70-80% of the Daily Value (DV)
- Vitamin C: 30-40% of the DV
- Potassium: 400-500mg
Tips for Enhancing Your Vegetable Soup
- Add a handful of cooked quinoa or lentils for extra protein.
- Use seasonal vegetables for the freshest flavour.
- Add a pinch of red chili flakes for a spicy kick.
Try it today and savour the natural goodness of fresh ingredients!
