Vegetable soup can be a hearty and low-calorie way to satisfy your hunger while also filling your body with beneficial vitamins and minerals. Combining several different colors and varieties of vegetable will increase the nutrition of your soup and provide new flavors. Eating a diet rich in vegetables may decrease your risk of heart disease, stroke, Type 2 diabetes and certain types of cancer. Preparing a homemade vegetable soup can help you consume plenty of these nutrient-dense foods.
Simple Vegetable Soup
This recipe can be prepared quickly and served with whole-wheat bread for a satisfying and nutritious meal. Combine chopped red-skinned potatoes, carrots, celery, onions and garlic in a soup pot. Cover with no-sodium vegetable stock and bring to a boil. Reduce heat to a simmer, cover and cook until the vegetables are tender, about 15 minutes. Add frozen green beans, corn and peas and bring to a boil again. Simmer until heated through and serve in warmed bowls with a sprinkle of part-skim mozzarella cheese for a boost of calcium.
Spicy Vegetable and Bean Soup
Beans add fiber and protein to soup and enhance the taste and texture. Saute chopped onions, jalapeno pepper and garlic in olive oil, until soft. Add sodium-free vegetable stock, chopped red bell pepper and two cans of no-salt pinto beans. Bring to a boil and then reduce the heat and simmer for about 10 minutes, or until hot throughout. Ladle into warmed bowls and serve with chopped lettuce, tomato and avocado as toppings.
Vegetable and Brown Rice Soup
Adding steamed brown rice to a pot of vegetable soup will add heartiness, as well as a healthy amount of fiber. Saute onions and garlic in olive oil for about five minutes. Add sliced carrots, celery and potatoes and cook for five more minutes. Stir in sliced mushrooms and cook for about three minutes. Add low-sodium vegetable stock, sea salt and coarse black pepper. Simmer the soup until the vegetables are tender. Stir in cooked brown rice and heat. Sprinkle with fresh parsley just before serving.
Crunchy Vegetable Soup
Cooking vegetables slightly allows them to retain their crispness and lend flavor to a vegetable soup. Saute chopped broccoli, cabbage, asparagus, green beans and zucchini in olive oil for three to five minutes, or until just beginning to cook. Add no-sodium vegetable stock and bring to a boil. Remove from heat and immediately ladle into warmed bowls. Top with fresh Parmesan cheese and serve with whole-wheat garlic bread.
- MyPyramid.gov; Why Is It Important to Eat Vegetables?; February 2011
- "How to Cook Everything: 2,000 Simple Recipes for Great Food"; Mark Bittman and Alan Witschonke; 2008