This vegetable soup is a vibrant, low-calorie dish packed with nutritious ingredients known for their health benefits. Filled with a variety of vegetables and seasoned with light spices, it’s designed to be filling while aiding in weight management. Here’s how to prepare this nourishing soup:
Ingredients:
- 2 tablespoons olive oil
- 1 large onion, chopped
- 2 cloves garlic, minced
- 1 cup chopped carrots
- 1 cup chopped celery
- 1 bell pepper, chopped
- 1 cup broccoli florets
- 1 cup cauliflower florets
- 1 teaspoon salt
- 1 teaspoon black pepper
- 1/2 teaspoon paprika
- 4 cups vegetable broth
- 2 cups water
- 1 can (14 oz) diced tomatoes
- 1 cup chopped spinach or kale
Instructions:
- Sauté the Base:
- Heat the olive oil in a large pot over medium heat. Add the chopped onion, and sauté until it becomes translucent, about 5 minutes.
- Add the minced garlic and continue to sauté for another minute until fragrant.
- Add Hard Vegetables:
- Stir in the chopped carrots, celery, and bell pepper. Cook for about 5-7 minutes, stirring occasionally, until they start to soften.
- Include Broccoli and Cauliflower:
- Add the broccoli and cauliflower florets to the pot. Stir well to combine and cook for an additional 5 minutes.
- Season the Soup:
- Sprinkle in the salt, black pepper, and paprika. Mix well to distribute the spices evenly.
- Pour Liquids:
- Add the vegetable broth and water to the pot. Increase the heat to bring the mixture to a boil.
- Add Tomatoes and Leafy Greens:
- Once boiling, add the canned diced tomatoes (with their juices) and the chopped spinach or kale. Stir well to incorporate.
- Simmer:
- Reduce the heat to low and let the soup simmer, uncovered, for about 20-25 minutes, or until all vegetables are tender.
- Adjust Seasonings:
- Taste the soup and adjust the seasonings if needed. You might want to add more salt, pepper, or paprika according to your taste preferences.
- Serve:
- Ladle the soup into bowls. This soup can be served hot as a light lunch or dinner.
Tips:
- Herbs for Flavor: Consider adding fresh herbs like basil, thyme, or parsley towards the end of cooking for added flavor.
- Protein Addition: If desired, you can add protein like cooked chicken, beans, or tofu to make the soup more filling.
- Storage: This soup stores well in the refrigerator for up to 5 days and can be frozen for up to 3 months. Reheat on the stove or in the microwave when ready to serve.
Conclusion:
This vegetable soup is not just beneficial for those looking to lose weight but also a delight for anyone seeking a hearty, healthy meal. It’s packed with nutrients from a variety of vegetables and has a rich flavor profile that makes it a satisfying dish for any day of the week. Enjoy this soup as part of your daily diet to aid in weight management and to fuel your body with good health.