This Healthy Veggie Soup is packed with veggies and actually tastes good!! It's low in calorie density, as it features only non-starchy vegetables and is packed with health promoting ingredients like ginger & turmeric!
This Healthy Veggie Soup is my favorite way to start a wholesome meal. It's low calorie, low fat and an amazing away to get in extra vegetables into your day.
Finely diced veggies sauteed with loads of fresh & dry herbs and spices make a veggie soup that is not only super healthy but also delicious!
I love starting a meal with a soup! Try serving it as an appetizer to some Loaded Sweet Potato Fries or One Pot Taco Mac for a well-rounded meal!
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Why you'll love this Healthy Veggie Soup
- Easy to make
- Packed with vegetables
- Oil free
- Low fat
- Low calorie
- Vegan
- Whole food plant based
- Gluten Free
- Packed with health promoting herbs & spices
Ingredients
What I love about this soup recipe is that you can easily use any vegetables that you may have on hand. You can even use frozen veggies to make it even simpler.
Here's the list of ingredients used for this recipe. Use the veggies as a guide, but feel free to swap them out to your likes.
- onion
- mushrooms - I like shitake or portabellas
- carrot
- celery
- finely diced veggies of choice I often use a combo of zucchini, cabbage, peppers & green beans
- garlic powder
- oregano
- turmeric
- fennel seeds
- freshly ground pepper
- fresh ginger
- water or low sodium vegetable broth
- red miso paste
See recipe card for quantities.
Health Benefits of Veggie Soup
The ingredients in this soup are healthy for a variety of reasons, and they provide numerous health benefits when combined. Here's a breakdown of why each one is a great choice:
- Onion: Onions are rich in antioxidants and have anti-inflammatory properties. They contain compounds like quercetin that can support heart health and may boost the immune system. Onions are also a good source of fiber.
- Mushrooms (Shiitake or Portabellas): Mushrooms are low in calories but high in vitamins (such as B vitamins) and minerals (like selenium and potassium). They contain antioxidants that can support the immune system and have anti-inflammatory properties. Shiitake mushrooms, in particular, are known for their potential to boost the immune system.
- Carrot: Carrots are a great source of beta-carotene, which the body converts into vitamin A. Vitamin A is essential for good vision, immune health, and skin health. Carrots also provide fiber, which aids in digestion and supports heart health.
- Celery: Celery is low in calories and high in fiber, making it great for digestion and maintaining a healthy weight. It also contains antioxidants, potassium, and vitamin K, which can help lower blood pressure and support bone health.
- Finely Diced Veggies (Cabbage, Peppers, Green Beans):
- Cabbage: A cruciferous vegetable, cabbage is rich in fiber and vitamin C, which supports immune health and skin health. It also has compounds that may help reduce inflammation and support detoxification.
- Peppers: High in vitamin C and antioxidants like carotenoids, peppers can boost immunity and skin health. They also contain capsaicin, which may help reduce inflammation.
- Green Beans: These are high in fiber, vitamins A, C, and K, and minerals like manganese. Green beans support digestion and contribute to heart and bone health.
- Garlic Powder: Garlic has been linked to numerous health benefits, including reducing the risk of heart disease, boosting the immune system, and having anti-inflammatory and antimicrobial effects. Garlic powder is a convenient way to add these benefits to your diet.
- Oregano: Oregano is rich in antioxidants and has antimicrobial and anti-inflammatory properties. It's also known for its potential to support digestion and help fight infections.
- Turmeric: Turmeric contains curcumin, a powerful anti-inflammatory compound. It has been shown to help with pain relief, support brain health, and may even reduce the risk of chronic diseases like heart disease and cancer.
- Fennel Seeds: Fennel seeds have anti-inflammatory, antioxidant, and digestive benefits. They can help with bloating and indigestion and may support hormonal balance.
- Freshly Ground Pepper: Black pepper contains piperine, which enhances the absorption of nutrients (such as curcumin from turmeric) and has anti-inflammatory and antioxidant properties.
- Fresh Ginger: Ginger is well-known for its anti-inflammatory and digestive benefits. It can help reduce nausea, alleviate pain, and improve circulation. It's also been shown to have antioxidant and immune-boosting properties.
- Water or Low-Sodium Vegetable Broth: Using water or low-sodium vegetable broth as a base helps reduce your sodium intake, which is important for managing blood pressure. Vegetable broth also adds flavor and nutrients without the extra calories.
- Red Miso Paste: Miso is a fermented food, and fermentation supports gut health by providing beneficial probiotics. Red miso paste is rich in vitamins, minerals, and antioxidants, including manganese, zinc, and B vitamins. It may also support heart health and digestion.
These ingredients are nutrient-dense, containing antioxidants, anti-inflammatory compounds, fiber, and essential vitamins and minerals. They support immune function, heart health, digestion, and overall well-being while being low in calories and rich in flavor.
How to Enjoy this Soup
This recipe is not meant to be a main course. It's packed with non-starchy vegetables that keep the calorie density super low, which is a great way to fill up your belly without excess calories. But still, make sure you are getting sufficient calories in your meal!
You should enjoy this soup as an appetizer or as a side to a main course! It's a low-calorie way to enhance the nutrition in your meal and a tasty way to pack in some healthy veggies, herbs and spices.
Storage
This recipe is fantastic for making ahead of time, in fact, the flavors improve as time passes. It makes a BIG batch of soup as well, so let the soup cool and then store leftovers in the fridge for up to a week.
FAQ
Yes! No oil is necessary to make a tasty soup! Follow the instructions in the recipe to sauté the onions and mushrooms without oil and build a tasty flavor with lots of dry and fresh herbs & spices.
This Healthy Veggie Soup is not only gluten free... it's also vegan, whole food plant based and oil free!
Soups like this one are perfect to change to your own tastes! If you don't like an ingredient or you are missing something, simple omit it or swap it out with something else! Try adding broccoli, cauliflower or leeks for a different variety!
Related
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Did you make this recipe? Please leave a comment and ⭐⭐⭐⭐⭐ rating below! Take a picture and tag me on Instagram @samcookskindness !
Recipe
Healthy Vegetable Soup
Ingredients
- large onion, diced small
- 2-3 cups mushrooms, diced shitake or portabellas
- 1 large carrot, diced small
- 3 ribs celery, diced small
- 4 heaping cups finely diced veggies of choice I often use a combination of zucchini, cabbage, peppers, green beans
- 1 teaspoon garlic powder
- 1½ teaspoon oregano
- ½ teaspoon turmeric
- 1 teaspoon fennel seeds
- ¼ teaspoon freshly ground pepper
- 3 tablespoons fresh ginger, minced
- 8 cups water or low sodium vegetable broth
- 2 heaping tablespoons red miso paste or sea salt to taste
Instructions
- Prepare all the vegetables. In a very large pot over medium heat, add the onions and mushrooms with a light sprinkle of salt. Cook until onions start to soften, add a splash of water if they begin to stick.
- Stir in the remaining veggies and all the spices. Cook for 5 minutes, stirring occasionally.
- Add the water (or broth) and stir well to combine. Bring to a light bowl and then reduce the heat to low. Cover the pot and let it simmer for about 20-25 minutes or until the vegetables are tender.
- Taste and adjust salt, either with sea salt to your preferred taste or with the miso paste. If using the miso, remove a small bit of the broth from the soup and add it to a small bowl with the miso. Whisk until the miso is dissolved and then stir it into the soup.
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