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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!

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.

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

  • 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
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.

Cook Time

Prep timeCook timeReady inYields

20 min

2 hours 25 min

2 hours 45 min

Serves 8 people

Instructions

  1. Saute onions and chopped garlic cloves in olive oil, constantly stirring, 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.
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.

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.

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.

Antioxidant-Rich Ingredients

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

Final Thoughts

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.

Source

Be Ready For These 9 Health Benefits of Vegetable Soup

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