Summer Vegetable Soup

A vibrant, hydrating soup packed with fresh seasonal vegetables, ideal for warm weather. Light yet satisfying, it delivers fiber, antioxidants, and hydration in every spoonful.

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Preparation Time

• Prep Time: 15 minutes
• Cooking Time: 25 minutes
• Total Time: 40 minutes
• Servings: 4

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Ingredients

• 1 tablespoon extra virgin olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 1 zucchini, diced
• 1 yellow squash, diced
• 1 medium carrot, sliced
• 1 ear of corn (or ¾ cup kernels)
• 1 cup green beans, trimmed and cut into 1-inch pieces
• 1 large tomato, chopped (or 1 cup cherry tomatoes, halved)
• 4 cups low-sodium vegetable broth
• 1 cup water
• Salt and black pepper to taste
• 2 tablespoons fresh basil or parsley, chopped
• Juice of ½ lemon (optional)

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Instructions

1. Sauté aromatics: In a large pot, heat olive oil over medium heat. Add onion and garlic. Cook for 3–4 minutes until softened.
2. Add vegetables: Stir in zucchini, squash, carrot, corn, green beans, and tomato. Cook for 5 minutes, stirring occasionally.
3. Simmer: Add broth and water. Bring to a boil, then reduce heat and simmer uncovered for 15–20 minutes until vegetables are tender.
4. Finish: Season with salt, pepper, lemon juice, and fresh herbs. Serve warm or at room temperature.

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Estimated Nutritional Value (Per Serving)

Nutrient	Approximate Amount
Calories	130 kcal
Protein	4 g
Carbohydrates	20 g
Fiber	6 g
Fat	4 g
Sodium	~220 mg

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Evidence-Based Health Benefits

1. Promotes hydration and electrolyte balance
Summer vegetables like zucchini and tomatoes are over 90% water, supporting hydration during warm weather.
Source: Popkin BM et al., Nutrition Reviews, 2010.

2. Supports immune function and skin health
Vegetables rich in vitamin C (e.g., tomatoes, squash) help with collagen production and immune response.
Source: Carr AC & Maggini S, Nutrients, 2017.

3. Aids digestion and gut health
High in insoluble fiber, this soup enhances digestive motility and supports beneficial gut bacteria.
Source: Slavin JL, Nutrition, 2013.

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Tips for Best Results

• Add leafy greens like spinach or Swiss chard in the last 3 minutes for extra micronutrients.
• Use fresh herbs generously—basil, dill, or oregano can enhance aroma and flavor.
• For a cooling option, allow the soup to come to room temperature and serve slightly chilled.
• Leftovers can be stored for 3–4 days in the refrigerator and taste even better the next day.