Elevate your dinner repertoire with this easy, nutritious vegetable soup. This dish combines a variety of fresh vegetables and beans, creating a balanced and hearty meal perfect for any night of the week. It’s light yet filling and offers a colorful presentation that can brighten up your dining table.
Preparation Time: 15 minutes
Cooking Time: 20 minutes
Total Time: 35 minutes
Servings: 4
Ingredients:
- 1 onion, chopped
- 1 carrot, chopped
- 1 potato, chopped
- 2 stalks of celery, chopped
- 1 tomato, chopped
- 1 red pepper, chopped
- 1 leek, cut into pieces
- 1 zucchini, cut into small pieces
- 100g (3.5 oz) canned peas
- 80g (2.8 oz) canned white beans
- Ginger (to taste), chopped
- 1 bay leaf
- Salt (to taste)
- Thyme (to taste)
- Garlic (to taste), minced
- Olive oil (for cooking)
Directions:
- Sauté the Onion:
- Heat a small amount of olive oil in a deep pan over medium heat.
- Add the chopped onion to the pan and sauté for about 1 minute until it starts to soften.
- Add Vegetables:
- Add the leek, celery, and minced garlic to the pan. Cook for about 3 minutes until the vegetables begin to soften.
- Stir in the chopped ginger, red pepper, and tomato. Cook for another 2 minutes.
- Add the chopped zucchini, canned peas, and canned white beans to the pan.
- Cook the Soup:
- Add the bay leaf and thyme to the pan. Pour in enough water to cover the vegetables and bring to a boil.
- Reduce the heat and let the soup simmer for about 10 minutes until all the vegetables are tender.
- Season and Serve:
- Finally, season the soup with salt to taste and mix well.
- Serve the vegetable soup hot. This healthy and fat-burning soup is perfect for a nutritious meal that helps with weight loss.
Nutritional Information (per serving):
- Calories: 180
- Total Fat: 5g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 400mg
- Total Carbohydrate: 28g
- Dietary Fiber: 8g
- Sugars: 7g
- Protein: 7g
Serving Suggestions:
- Serve with a slice of whole grain bread for a complete meal.
- Add a sprinkle of fresh parsley or cilantro for added flavor.
- Pair with a light salad for a well-rounded, nutritious meal.
Cooking Tips:
- Adjust the seasoning to your taste by adding more herbs or spices.
- For a thicker soup, blend a portion of the soup and mix it back into the pot.
- Use fresh or frozen vegetables depending on what you have available.
Nutritional Benefits:
- Vegetables: Provide essential vitamins, minerals, and fiber.
- Beans: Offer plant-based protein and additional fiber.
- Olive Oil: Adds healthy fats to the dish.
Dietary Information:
- This recipe is vegetarian and vegan.
- Gluten-free as long as the ingredients are verified gluten-free.
Storage Tips:
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat in a pot over medium heat or in the microwave until warm.
Why You’ll Love This Recipe:
- It’s quick and easy to prepare, perfect for a busy weeknight.
- Packed with a variety of vegetables, making it both nutritious and flavorful.
- Low in calories yet filling, ideal for those looking to maintain a healthy diet.
Conclusion:
Enjoy this hearty vegetable soup as a delicious and healthy meal option. With its rich array of vegetables and beans, it’s a perfect choice for anyone looking to enjoy a nutritious and satisfying dish. Serve it hot and savor the wonderful flavors and textures that make this soup a standout.