Vegetable and Herb Soup

Vegetable and Herb Soup is a traditional preparation found in many European cuisines, often enjoyed as a restorative meal during colder months. It uses a variety of seasonal vegetables simmered with fresh herbs, providing both flavor and medicinal benefits. Historically, such soups were a way to use garden produce efficiently and promote wellness.

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Preparation Time

• Prep Time: 15 minutes
• Cooking Time: 30 minutes
• Total Time: 45 minutes
• Servings: 4

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Ingredients

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 2 carrots, sliced
• 2 celery stalks, diced
• 2 medium potatoes, peeled and cubed
• 1 zucchini, diced
• 1 cup green beans, trimmed and cut into 2 cm pieces
• 1 cup spinach or kale leaves
• 1 liter (4 cups) low-sodium vegetable stock
• 1 bay leaf
• 1 teaspoon dried thyme or 1 tablespoon fresh thyme
• 1 teaspoon dried oregano or 1 tablespoon fresh oregano
• 2 tablespoons fresh parsley, chopped
• Salt and black pepper to taste
• Optional: juice of ½ lemon for brightness

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Cooking Instruments

• Large pot or Dutch oven
• Knife and cutting board
• Wooden spoon
• Ladle for serving

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Instructions

1. Sauté aromatics
   • Heat olive oil in a pot over medium heat. Add onion and garlic, cooking for 3–4 minutes until fragrant.
2. Cook root vegetables
   • Add carrots, celery, and potatoes. Stir well and cook for 5 minutes.
3. Simmer broth
   • Pour in the vegetable stock. Add bay leaf, thyme, and oregano. Simmer for 15 minutes until potatoes are almost tender.
4. Add tender vegetables
   • Stir in zucchini and green beans. Cook for 8–10 minutes until all vegetables are soft.
5. Finish with greens and herbs
   • Add spinach or kale, parsley, and adjust seasoning with salt, pepper, and optional lemon juice. Simmer 2 more minutes and serve hot.

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Estimated Nutritional Value (Per Serving)

Nutrient	Approx. Amount
Calories	150 kcal
Protein	5 g
Carbohydrates	28 g
Fiber	7 g
Fat	5 g
Saturated Fat	1 g
Sodium	350 mg
Vitamin A	130% DV
Vitamin C	90% DV
Potassium	25% DV
Iron	12% DV

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Health Benefits

1. Rich in antioxidants – Herbs like parsley, oregano, and thyme provide polyphenols that reduce inflammation.
2. Supports digestion – Vegetables add fiber, which promotes satiety and gut microbiome health.
3. Immune booster – Vitamins A and C from carrots, greens, and parsley strengthen immune defenses.
4. Heart health – The soup is naturally low in fat and sodium (if prepared with homemade stock).

Reference: Liu RH. Health-promoting components of fruits and vegetables in the diet. Adv Nutr. 2013.

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Healthy Tips

• Use seasonal vegetables for best flavor and nutrition.
• Replace potatoes with sweet potatoes for a lower glycemic load and higher beta-carotene.
• Add legumes (chickpeas or lentils) for extra plant-based protein.
• Freeze leftovers in small portions for quick, nutrient-rich meals.