Vegetable Soup with Paprika (Europe)

Paprika is deeply rooted in Central and Eastern European cuisines, especially Hungarian, Spanish, and Balkan traditions. It is made from ground, dried red peppers and became a culinary staple in the 16th century after peppers were introduced from the New World. Vegetable soups with paprika grew in popularity as affordable, wholesome meals that could stretch fresh harvest produce while enhancing flavor with this vibrant spice.

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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 extra virgin olive oil
• 1 medium onion, diced
• 2 cloves garlic, minced
• 2 carrots, peeled and diced
• 1 red bell pepper, diced
• 1 zucchini, diced
• 1 medium potato, cubed
• 1 cup green beans, trimmed and cut into pieces
• 1 can (14 oz) diced tomatoes, no salt added
• 5 cups low-sodium vegetable broth
• 2 teaspoons sweet paprika (or smoked paprika for depth)
• ½ teaspoon cumin (optional)
• 1 bay leaf
• Sea salt and black pepper, to taste
• Fresh parsley, chopped, for garnish

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Cooking Instruments Used

• Large soup pot
• Wooden spoon
• Cutting board
• Sharp knife
• Ladle

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Instructions

1. Sauté the base
   Heat olive oil in a soup pot over medium heat. Add onion and garlic, cooking for 3–4 minutes until softened.
2. Add paprika and vegetables
   Stir in paprika to release its aroma, followed by carrots, bell pepper, zucchini, potato, and green beans. Cook for 5 minutes.
3. Simmer
   Add tomatoes, broth, bay leaf, and cumin (if using). Bring to a boil, then reduce to low heat and simmer for 20–25 minutes, until vegetables are tender.
4. Finish and serve
   Remove bay leaf. Season with salt and pepper. Garnish with fresh parsley before serving.

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Estimated Nutritional Value (Per Serving)

Nutrient	Approx. Amount
Calories	160 kcal
Protein	5 g
Carbohydrates	28 g
Fiber	7 g
Fat	5 g
Saturated Fat	0.7 g
Sodium	~280 mg
Vitamin A	150% DV
Vitamin C	90% DV
Potassium	20% DV
Iron	10% DV

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Health Benefits

1. Antioxidant boost
   Paprika contains carotenoids (capsanthin, zeaxanthin) that fight oxidative stress and support eye health.
   Source: GOC J et al. Health benefits of carotenoids. Nutrients, 2016.
2. Supports immunity
   Vegetables (bell peppers, tomatoes, zucchini) provide vitamin C, essential for immune defense.
   Source: Carr AC, Maggini S. Vitamin C and immune function. Nutrients, 2017.
3. Heart health
   Olive oil and fiber-rich vegetables promote cardiovascular health by reducing LDL cholesterol and supporting blood pressure balance.
   Source: Schwingshackl L et al. Olive oil consumption and cardiovascular risk. BMJ, 2014.
4. Digestive and metabolic benefits
   High fiber content from vegetables and legumes (if added) improves gut health and stabilizes blood sugar.
   Source: Slavin JL. Dietary fiber and health. Nutrition, 2013.

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Healthy Cooking Tips

• Use smoked paprika for a deeper flavor and natural smokiness without added fat.
• Add leafy greens (like spinach or kale) at the end for extra vitamins.
• For more protein, stir in white beans or chickpeas during the last 10 minutes of cooking.
• Pair with a slice of whole-grain bread for a balanced meal.