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Super Healthy Vegetable Soup Recipe: A Complete Mouthwatering Meal

Audrey Hunt's passion for nutrition began the day she was diagnosed with diabetes. She's a vegetarian and advocate for healthy living.

Enjoy this super-healthy vegetable soup. Use fresh vegetables when possible for the best flavor. Toss in any type of veggie you like!

Enjoy this super-healthy vegetable soup. Use fresh vegetables when possible for the best flavor. Toss in any type of veggie you like!

Healthy, Mouthwatering Homemade Vegetable Soup

By combining colorful varieties of organic, chemical-free vegetables for your soup, you can be sure you feed your family superfoods filled with antioxidants. Delicious and hearty, it doesn't get much better than this. If the kids are picky about certain veggies, dice them into smaller pieces and sprinkle some shredded, melted cheese over a small serving. The soup can be poured over rice or noodles.

A complete, mouthwatering meal, this soup can be made in a crockpot or using the stove. Add a basket of warm dinner rolls, San Francisco sourdough bread, or a basket of crackers, and you're good to go.

Your soup is ready. Packed full of nutritious, delicious vegetables to keep you healthy.

Your soup is ready. Packed full of nutritious, delicious vegetables to keep you healthy.

Ingredients Needed

  • 3–4 cups canned cut tomatoes, organic/regular
  • 1 medium onion, diced
  • 4–6 cloves garlic, minced or cut finely
  • 2 Tablespoons extra virgin olive oil
  • 1 green bell pepper, diced
  • 10–12 tiny baby potatoes, whole
  • 2 cups carrots, chopped
  • 1 large yellow squash, chopped
  • 1/2 head green cabbage, slaw or chopped
  • 32 ounces tomato or vegetable juice, canned or bottled
  • 1 large zucchini squash, chopped
  • 2 stalks celery, chopped
  • 1/2 - 1 teaspoon turmeric, powder
Onions are high in vitamin C and a good source of fiber.  They also contain calcium and iron and have a high protein quality.

Onions are high in vitamin C and a good source of fiber. They also contain calcium and iron and have a high protein quality.

Garlic may help regulate blood pressure and lower the chance of heart disease.

Garlic may help regulate blood pressure and lower the chance of heart disease.

Extra virgin olive oil contains oleocanthal, which has been shown to have anti-inflammatory properties.

Extra virgin olive oil contains oleocanthal, which has been shown to have anti-inflammatory properties.

Studies suggest that the antioxidants in tomatoes may help protect against cancer.  Organic tomatoes are a rich source of vitamin C.

Studies suggest that the antioxidants in tomatoes may help protect against cancer. Organic tomatoes are a rich source of vitamin C.

Cook Time

Prep timeCook timeReady inYields

20 min

2 hours 25 min

2 hours 45 min

Serves 8 people

Instructions

  1. Saute chopped onions and chopped cloves of garlic in olive oil, stirring constantly until lightly browned.
  2. Add chopped bell pepper and stir for 30 seconds
  3. Pour tomatoes (entire can) into the mixture and stir.
  4. Add tomato or vegetable juice.
  5. Add carrots, potatoes, cabbage and squash. Sprinkle in chopped celery.
  6. Bring to a boil stirring often. Reduce heat to low and cook for 2 1/2 hours. The longer you let the soup simmer, the more flavor is released.

Read More From Delishably

What Are Antioxidants?

Antioxidants help protect healthy cells from damage caused by free radicals. Free radicals are one of the by-products of oxygen use by every cell in our body. These substances damage the body's cells through oxidation, the same process that rusts metal and turns butter rancid.

Many diseases, including heart disease, may be reduced with a diet high in antioxidants.

Vegetables Rich in Antioxidants

Rich in antioxidants, this very healthy homemade vegetable soup contains the following nutrients:

  • Carrots: Alpha-carotene, beta-carotene
  • Green bell peppers: Vitamin C
  • Canned tomatoes, tomato juice: Lycopene, vitamin C
  • Onions: Selenium, chromium, vitamin C and contain flavonoids
  • Potatoes: Vitamin C and full of minerals like iron, manganese, magnesium, phosphorus, copper, and potassium
  • Zucchini Squash: Vitamin A, potassium, manganese, folate
  • Butternut Squash: Fiber, vitamin E, magnesium, potassium, manganese, vitamin C, vitamin A
  • Garlic: Vitamin C, sulfur compounds
  • Celery: Vitamin C, calcium, magnesium, and potassium
  • Olive Oil: Monounsaturated fats, polyphenols and phytosterols
  • Cabbage: Vitamin K, vitamin C and folate
  • Turmeric: Natural anti-inflammatory
Adding fresh carrots, baby potatoes and celery will enhance the flavor of soup and will boost the level of vitamins and minerals.

Adding fresh carrots, baby potatoes and celery will enhance the flavor of soup and will boost the level of vitamins and minerals.

A Quick Summary for Healthy Soup

One reason I love this recipe so much is that it lends itself to almost any vegetable. Also, substitutes work well. Rice or noodles can replace potatoes and chicken, and pork or beef can be added for meat lovers.

As shown in my photos above, I prefer large chunks of vegetables in place of dicing into smaller bites. I also haven't mentioned salt. Too much salt in the diet disturbs electrolytes which can cause neurological problems. We need a certain amount of salt, but at the same time, we must be aware of over-salting our food. By adding your favorite spices, such as oregano, basil, chili pepper, or turmeric, you won't miss the salt. I add 1 cup of traditional salsa to my soup which already contains some salt.

I like to freeze enough soup for those extra busy days when I don't feel like cooking. And when friends are feeling under the weather, this healthy vegetable soup is conveniently stored in the freezer.

Thank you for being here. I wish you happy, healthy eating.

I'd Love To Know Your Answer

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2013 Audrey Hunt

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