Diet Vegetable Soup

Here’s a Diet Vegetable Soup recipe that’s healthy, light, and packed with nutrients. It’s low in calories, but full of flavor and fiber, making it a perfect choice for anyone looking to enjoy a satisfying meal while staying on track with their health goals. This soup is easy to make and can be customized with your favorite vegetables.

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Diet Vegetable Soup Recipe

Serves 6-8

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Ingredients:

For the Soup:

• 1 tablespoon olive oil (or vegetable broth for a lower-calorie version)
• 1 large onion, diced
• 2 cloves garlic, minced
• 2 medium carrots, peeled and diced
• 2 medium zucchini, diced
• 2 celery stalks, diced
• 1 large tomato, diced (or 1 can of diced tomatoes, no added salt)
• 1 cup green beans, trimmed and cut into 1-inch pieces
• 1 cup corn kernels (fresh, frozen, or canned)
• 1 small potato, peeled and diced (optional for a heartier soup)
• 4 cups vegetable broth (low-sodium)
• 4 cups water (or more broth for richer flavor)
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1/2 teaspoon dried thyme
• Salt and black pepper, to taste
• 1 bay leaf (optional)
• 1-2 cups spinach or kale, roughly chopped (optional for extra greens)
• Lemon juice (optional, for added brightness)

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Instructions:

Step 1: Sauté the Aromatics

1. In a large pot, heat the olive oil over medium heat. If you prefer to keep the soup lower in calories, you can use vegetable broth instead of olive oil.
2. Add the diced onion and sauté for about 4-5 minutes, until the onion becomes translucent and soft.
3. Add the minced garlic and cook for an additional 30 seconds until fragrant, being careful not to burn the garlic.

Step 2: Add the Vegetables

1. To the pot, add the carrots, zucchini, celery, and potato (if using). Stir well to combine and cook for about 5 minutes, allowing the vegetables to soften slightly and release their flavors.
2. Add the tomato (or canned diced tomatoes) along with the green beans and corn. Stir everything together.

Step 3: Add Broth and Seasonings

1. Pour in the vegetable broth and water. Stir to combine and bring the mixture to a gentle simmer over medium heat.
2. Add the dried oregano, dried basil, dried thyme, and a bay leaf (if using). Season with salt and pepper to taste.
3. Let the soup simmer uncovered for about 25-30 minutes, stirring occasionally, until the vegetables are tender and the flavors have melded together.

Step 4: Add the Greens

1. If you’re using spinach or kale, add them to the soup during the last 5 minutes of cooking. Stir the greens in until they wilt down.

Step 5: Adjust the Flavor

1. Taste the soup and adjust the seasonings if necessary. You can add a little more salt and pepper or even a squeeze of lemon juice to brighten the flavors. The lemon juice adds a nice tangy finish that enhances the vegetables.

Step 6: Serve

1. Once the vegetables are tender and the soup has reached your desired flavor, remove the soup from the heat. Discard the bay leaf.
2. Ladle the soup into bowls, and serve hot. You can enjoy it as-is or pair it with a small slice of whole grain bread for a more filling meal.

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Notes:

1. Vegetable Variations:

• This soup is highly customizable! Feel free to swap out any of the vegetables for your favorites or what’s in season. For example:
  • Add bell peppers for more color and sweetness.
  • Use sweet potatoes instead of regular potatoes for a slightly sweeter, nutrient-dense option.
  • Frozen peas or broccoli are great additions too.

2. Low-Sodium Version:

• To keep this soup as healthy as possible, use low-sodium vegetable broth and be mindful of how much salt you add. You can always adjust the seasoning at the end of cooking.

3. Make It Hearty:

• If you want a heartier version of this soup, consider adding some cooked quinoa, lentils, or beans (such as white beans, chickpeas, or kidney beans). These add protein and fiber, making the soup more filling.

4. Storing Leftovers:

• This soup stores well in the refrigerator for 3-4 days. Simply let it cool before transferring to an airtight container.
• You can also freeze the soup for up to 3 months. If you freeze it, store the soup without the greens, as leafy greens can sometimes become mushy when frozen and reheated.

5. Serving Suggestions:

• This soup pairs wonderfully with a light salad or a slice of whole-grain bread or crusty baguette.
• For extra flavor, sprinkle a little grated Parmesan cheese or fresh herbs (like parsley or cilantro) on top before serving.

6. Add Protein:

• If you’d like to add more protein to the soup, consider adding chicken breast (diced or shredded) or a handful of cooked tofu or tempeh.

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Conclusion:

This Diet Vegetable Soup is perfect for anyone looking for a nourishing and light meal without sacrificing flavor. It’s packed with fresh vegetables, low in calories, and full of nutrients. The soup is naturally vegan and gluten-free, making it an excellent choice for a wide variety of diets. It’s the perfect meal to enjoy as a starter or a main course for a healthy lunch or dinner! Plus, it’s easy to make, customizable, and great for meal prepping. Enjoy a bowl of this comforting, hearty, and flavorful soup today!