Hearty Vegetable Soup
Ingredients:
- Vegetables:
- 2 tablespoons olive oil
- 1 large onion, chopped
- 2 cloves garlic, minced
- 3 carrots, peeled and diced
- 2 stalks celery, diced
- 1 bell pepper, diced
- 1 zucchini, diced
- 1 cup green beans, trimmed and cut into 1-inch pieces
- 2 potatoes, peeled and cubed
- Liquids:
- 6 cups vegetable broth
- 1 can (14.5 ounces) diced tomatoes, with juice
- Seasonings:
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Additional:
- 1 cup frozen corn kernels
- 1 cup frozen peas
- Fresh parsley, chopped (for garnish)
Instructions:
- Sauté Vegetables: In a large pot, heat the olive oil over medium heat. Add the onion and garlic, and sauté until the onions become translucent. Add the carrots, celery, bell pepper, zucchini, and green beans. Cook for about 5-7 minutes, stirring occasionally, until the vegetables start to soften.
- Add Broth and Tomatoes: Pour in the vegetable broth and add the diced tomatoes with their juice. Bring the mixture to a boil.
- Simmer the Soup: Reduce heat to low and add the potatoes, dried basil, and oregano. Season with salt and pepper. Cover and simmer for about 20 minutes, or until the potatoes are tender.
- Add Frozen Vegetables: Stir in the corn and peas, and continue to simmer for another 5 minutes, or until all vegetables are cooked through.
- Serve: Check the seasoning and adjust if necessary. Ladle the soup into bowls and garnish with fresh parsley. Serve hot.
Nutritional Analysis and Health Benefits:
- Calories: Each serving contains approximately 150-200 calories, making it a low-calorie yet filling option.
- Fiber: High in dietary fiber from a variety of vegetables, which aids in digestion and promotes satiety.
- Vitamins and Minerals: Rich in vitamins A and C from carrots, bell peppers, and tomatoes, which are crucial for vision, skin health, and immune function. The soup also provides potassium from potatoes and magnesium from green beans.
- Antioxidants: Contains antioxidants from the colorful array of vegetables, which help neutralize harmful free radicals in the body.
Health Impact:
- Heart Health: The olive oil and fiber-rich vegetables help to maintain heart health by lowering cholesterol levels and improving blood pressure.
- Weight Management: Low in calories and high in fiber, this soup can be a useful part of a weight management or weight loss diet.
- Immune Support: The high vitamin C content boosts the immune system, which is especially beneficial during cold and flu seasons.
- Energy Levels: The balanced nutrients provide a good energy level without the heaviness of high-calorie meals.
This Hearty Vegetable Soup is a nutritious and comforting dish that’s perfect for any season but especially warming during the colder months. It’s packed with a variety of vegetables, making it a great option to help meet your daily vegetable intake. This soup is not only a healthful choice but also versatile, easy to make, and can be stored for leftovers, ensuring delicious and nutritious meals are ready at hand.
