Audrey Hunt's passion for nutrition began the day she was diagnosed with diabetes. She's a vegetarian and advocate for healthy living.
Soup is a lot like a family. Each ingredient enhances the others; each batch has its own characteristics, and it needs time to simmer to reach full flavor.
— Marge Kennedy
Delicious and Hearty Soup
Step into my kitchen and sample a bowl of savory homemade vegetable soup. 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.
Combining colorful varieties of fresh vegetables, you can be sure you're feeding your family superfoods filled with antioxidants. Delicious and hearty, it doesn't get much better than this.
- 3–4 cups canned cut tomatoes, organic or 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
|Prep time||Cook time||Ready in||Yields|
2 hours 25 min
2 hours 45 min
Serves 8 people
- Saute onions and chopped garlic cloves in olive oil, constantly stirring, until lightly browned.
- Add chopped bell pepper and stir for 30 seconds.
- Pour tomatoes (entire can) into the mixture and stir.
- Add tomato or vegetable juice.
- Add carrots, potatoes, cabbage, and squash. Sprinkle in chopped celery.
- 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.
What Are Antioxidants?
Antioxidants help protect healthy cells from damage caused by free radicals. Free radicals are one of the by-products of oxygen used by every cell in our body. These substances damage the body's cells through oxidation, the process that rusts metal and turns butter rancid.
Many diseases, including heart disease, may be reduced with a diet high 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
I like to freeze enough soup for those extra busy days or 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.
I haven't mentioned salt because too much salt disturbs electrolytes which can cause neurological problems. 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.
Need fiber? Vegetables are packed with fiber. And studies have shown that a healthy bowl of vegetable soup helps to release stress.
So, eat away, my friends. I wish you a happy, healthy life.
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