A light, herb-infused soup made with a variety of fresh vegetables—ideal for warming up the body, supporting digestion, and providing essential micronutrients.
Preparation Time
- Prep Time: 10 minutes
- Cooking Time: 20 minutes
- Total Time: 30 minutes
- Servings: 4
Ingredients
- 1 tablespoon extra virgin olive oil
- 1 small red onion, finely chopped
- 2 garlic cloves, minced
- 2 carrots, thinly sliced
- 1 zucchini, diced
- 1 cup green beans, trimmed and cut
- 1 cup chopped tomatoes (fresh or no-salt added canned)
- 1 cup shredded cabbage or spinach
- 4 cups low-sodium vegetable broth
- 1 cup water
- 1 teaspoon dried oregano
- ½ teaspoon dried thyme
- ¼ teaspoon ground turmeric (optional)
- Salt and black pepper to taste
- 2 tablespoons fresh parsley or basil, chopped
Instructions
- Sauté aromatics: In a large soup pot, heat olive oil over medium heat. Add onion and garlic; cook for 2–3 minutes until soft and fragrant.
- Add vegetables: Stir in carrots, zucchini, green beans, and tomatoes. Cook for another 5 minutes.
- Simmer: Add broth, water, and dried herbs (oregano, thyme, turmeric). Bring to a boil, then reduce heat and simmer for 15–20 minutes until all vegetables are tender.
- Finish: Stir in cabbage or spinach during the last 3 minutes of cooking. Season with salt and pepper to taste.
- Serve: Garnish with fresh parsley or basil before serving.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Amount |
|---|---|
| Calories | 110 kcal |
| Protein | 3 g |
| Carbohydrates | 18 g |
| Fiber | 5 g |
| Fat | 3 g |
| Sodium | ~200 mg |
Evidence-Based Health Benefits
1. Anti-inflammatory support
Herbs like oregano and turmeric have bioactive compounds that may help reduce inflammation.
Source: Kunnumakkara AB et al., Pharmacological Research, 2017.
2. Rich in antioxidants and phytonutrients
Vegetables like carrots, spinach, and tomatoes offer a wide range of antioxidants such as beta-carotene and lycopene.
Source: Liu RH, Journal of Nutrition, 2004.
3. Promotes satiety with low energy density
Vegetable-based soups provide volume and fullness with relatively few calories, supporting balanced weight and appetite.
Source: Rolls BJ et al., Obesity Research, 2005.
Tips for Better Flavor and Nutrition
- Add a splash of lemon juice at the end to brighten the flavors.
- For extra fiber and texture, include cooked barley, farro, or lentils.
- Store leftovers in the refrigerator for up to 3 days or freeze in portions.
- Use fresh herbs at the end of cooking for better aroma and flavor impact.
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