Potato and Vegetable Soup

A light yet satisfying soup filled with root vegetables, herbs, and tender potatoes—ideal for digestion, immune support, and daily nourishment.

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Preparation Time

• Prep Time: 10 minutes
• Cooking Time: 25 minutes
• Total Time: 35 minutes
• Servings: 4

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Ingredients

• 1 tablespoon extra virgin olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 carrots, diced
• 2 celery stalks, diced
• 2 medium potatoes, peeled and cubed
• 1 zucchini, diced
• 1 tomato, diced
• 4 cups low-sodium vegetable broth
• 1 cup water
• 1 bay leaf
• 1 teaspoon dried oregano or thyme
• Salt and black pepper to taste
• Chopped parsley or chives (optional, for garnish)

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Instructions

1. Sauté aromatics: Heat olive oil in a large pot over medium heat. Add onion and garlic; cook for 2–3 minutes until fragrant.
2. Add vegetables: Stir in carrots, celery, potatoes, zucchini, and tomato. Sauté for 5–6 minutes.
3. Simmer: Pour in broth and water. Add bay leaf and herbs. Bring to a boil, then reduce heat and simmer for 20–25 minutes, or until potatoes are tender.
4. Season and serve: Remove bay leaf. Add salt and pepper to taste. Garnish with fresh parsley or chives if desired. Serve warm.

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Estimated Nutritional Value (Per Serving)

Nutrient	Approximate Amount
Calories	140 kcal
Protein	3 g
Carbohydrates	25 g
Fiber	5 g
Fat	4 g
Sodium	~250 mg

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Evidence-Based Health Benefits

1. Supports immune function and recovery
Vegetables like carrots, zucchini, and tomatoes provide vitamin C and antioxidants that strengthen immunity.
Source: Carr AC & Maggini S, Nutrients, 2017.

2. Promotes gut health and regularity
The fiber content from potatoes and vegetables helps support healthy digestion and bowel function.
Source: Slavin JL, Nutrition, 2013.

3. Aids in hydration and satiety
Soups have high water content, which can support hydration and provide fullness without excess calories.
Source: Rolls BJ, Physiology & Behavior, 2009.

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Tips for Best Results

• For creamier texture, blend half the soup and return to the pot.
• Use red or Yukon gold potatoes for better texture—they hold their shape well.
• Add leafy greens like kale or spinach in the last 5 minutes of cooking for an extra nutrient boost.
• Keeps well in the fridge for 3 days or frozen for up to 2 months.