The BEST Basic Vegetable Soup 🥣
A warm, comforting, low-calorie vegetable soup packed with colorful vegetables in a flavorful broth. It’s perfect for meal prep, easy lunches, and a weight-management menu. Customize it with your favorite vegetables!
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 cloves garlic, minced
- 2 medium carrots, sliced
- 2 celery stalks, chopped
- 1 medium zucchini, chopped
- 1 cup green beans, chopped
- 1 cup shredded cabbage
- 1 cup diced tomatoes, no added sugar
- 6 cups low-sodium vegetable broth
- 1 teaspoon Italian seasoning
- ½ teaspoon paprika
- Salt and black pepper, to taste
- 1 cup spinach, optional
- 1 tablespoon lemon juice, optional
Instructions
1. Sauté the aromatics
Heat olive oil in a large pot over medium heat. Add the onion, carrots, and celery. Cook for 4–5 minutes until slightly softened. Add the garlic and cook for another 30 seconds.
2. Add the vegetables
Stir in the zucchini, green beans, cabbage, and diced tomatoes. Add the Italian seasoning, paprika, salt, and black pepper.
3. Add broth and simmer
Pour in the vegetable broth and bring everything to a boil. Reduce the heat, cover partially, and simmer for 20–25 minutes, or until the vegetables are tender.
4. Finish and serve
Stir in the spinach during the last 2 minutes, if using. Add lemon juice for freshness, taste, and adjust the seasoning. Serve warm.
Recipe details
- Prep time: 15 minutes
- Cook time: 25–30 minutes
- Total time: About 40–45 minutes
- Servings: 6
- Difficulty: Easy
Nutrition information (estimated)
Per serving, assuming 6 servings:
| Nutrient | Amount |
|---|---|
| Calories | 90–120 |
| Protein | 3–4 g |
| Total carbs | 13–17 g |
| Fiber | 3–5 g |
| Net carbs | 9–13 g |
| Fat | 3–5 g |
Tips for weight management and low-carb eating
- For weight management: Enjoy a bowl before or alongside your main meal. It is filling because of its water and fiber content, but weight loss still depends on your overall food intake.
- For a high-protein version: Add shredded chicken, turkey, or extra-firm tofu.
- For a keto or lower-carb version: Replace carrots and green beans with more zucchini, spinach, mushrooms, and cauliflower. Use a low-carb broth and check the tomato label.
- For meal prep: Refrigerate in airtight containers for up to 4 days, or freeze for up to 3 months.
Note: This basic vegetable soup is healthy and relatively low in calories, but the standard version is not strictly keto and is not high in protein. Adding a lean protein source makes it more satisfying and balanced.
