Description
A nutritious and delicious vegetable soup designed to promote gut health.
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, diced
- 3 cloves garlic, minced
- 2 medium carrots, sliced
- 2 celery stalks, chopped
- 2 medium zucchini, diced
- 1 cup chopped green beans
- 1 can (15 oz) diced tomatoes
- 1 can (15 oz) chickpeas, drained and rinsed
- 6 cups low-sodium vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon Italian seasoning
- ½ teaspoon turmeric
- ½ teaspoon black pepper
- ½ teaspoon salt, or to taste
- 2 cups chopped spinach or kale
- 1 tablespoon lemon juice
- 2 tablespoons chopped fresh parsley
Instructions
- Heat the olive oil in a large pot over medium heat.
- Add the onion, carrots, and celery. Cook for 5–6 minutes, stirring occasionally, until the vegetables begin to soften.
- Add the garlic and cook for 30 seconds.
- Stir in the zucchini, green beans, diced tomatoes, chickpeas, vegetable broth, oregano, Italian seasoning, turmeric, black pepper, and salt.
- Bring the soup to a boil, then reduce the heat and simmer uncovered for 20–25 minutes, until the vegetables are tender.
- Stir in the spinach or kale and cook for another 2–3 minutes, until wilted.
- Remove from the heat and stir in the lemon juice and fresh parsley.
- Taste and adjust the seasoning before serving.
Notes
- Add ½ cup cooked barley or quinoa for extra fiber and a heartier soup.
- For a creamier texture, blend 1–2 cups of the soup and stir it back into the pot.
- If beans tend to cause bloating, start with a smaller portion and increase gradually.
- Store leftovers in the refrigerator for up to 4 days.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup
- Calories: 150
- Sugar: 4g
- Sodium: 300mg
- Fat: 5g
- Saturated Fat: 0.5g
- Unsaturated Fat: 4.5g
- Trans Fat: 0g
- Carbohydrates: 25g
- Fiber: 8g
- Protein: 6g
- Cholesterol: 0mg