Doesn’t if feel a little nostalgic when you have a pot of soup bubbling on the stove? It takes me back to when I was little and our house was full of yummy food-cooking smells.
Throwing together a pot of broth based vegetable soup on the weekend can be one of the best one hour time investments you can make for your health, your waist line and your sanity.
How so, you ask?
- Soup can Increase Your Health: You will get more nutrients from the range of veggies in the soup than from the one side of veggies you may eat with a meal. Most people don’t get enough fiber so soup is a great and easy way to add extra fiber especially with additions like lentils and beans and wilting in greens at the end. Have soup with dinner and you don’t need to make a side. Your Welcome.
- Soup is Good for Your Waist Line: Eating soup for dinner is a top diet tip. It has a lot of nutrition, it fills you up because of it’s volume but also because of fiber. Eating soup before a meal fills you up so you might actually eat less. Add rotisserie chicken (or cook your own) if you would like. Another idea is to make a batch of tiny turkey meatballs to add to the soup. Be creative.
- Soup Can Save Your Sanity: Your pot of soup is insurance that you have something healthy to eat waiting for you at home. If you are tired and you don’t feel like cooking, your soup is there for you. Take your soup to work for lunch if you are short on time and don’t want to eat out. You can
Vegetable soup is easy to make and easy to customize to your own taste and to what you have in your cabinet, refrigerator and freezer.
Try boosting the nutrition content by adding beans and/or lentils and wilting in greens at the end.
This soup is a good refrigerator clean out. Hunt down all of the lonely vegetables and throw them in. Be sure to have a good variety because this is supposed to be a very nourishing soup. You can also use frozen vegetables.
Vegetable Soup Recipe
- 1 T olive oil
- 1 onion diced
- 1 clove garlic minced
- 1 cup mushrooms
- 4 cups chopped vegetables – a good variety – such as carrot, sweet potato, zucchini, celery, asparagus, green beans, broccoli, or cauliflower, parsnip, turnip, leek (and more)
- 4-6 cups of low sodium vegetable or chicken stock or broth
- Handful of fresh chopped parsley
- 1 can 28 ounce diced tomatoes
- 1/8 teaspoon of cayenne pepper
- ¼ teaspoon freshly ground black pepper
- 1 teaspoon kosher salt
- 1 Tablespoon Italian seasoning
- 1 tablespoon fresh peeled minced ginger
- 1/3 cup lentils (I like split lentils from Trader Joes)
- Can of beans, drained and rinsed
If you are short on time, skip steps 2 & 3 and just chop and drop into the pot!
- Heat olive oil in a large pot over medium heat.
- Saute onion, garlic and mushrooms on low for 5 minutes.
- Toss in all other veggies and sauté another 5 minutes.
- Stir in the broth. Add the parsley, pepper, salt, and tomatoes. Bring to a low boil. Add lentils. Reduce the heat to low and cover. Simmer for 30 minutes or until the vegetables are very tender. Add beans in the last few minutes. Remove from heat.
- If you want velvety soup, blend the soup with an immersion blender or in batches in a food processor or countertop blender according to the manufacturer’s directions (vent the lid!)
- Cool soup before placing in refrigerator. Chill well and pour into individual portions before freezing.