Nutritious Soup
Experience wellness in every spoonful with this delicious and vibrant Nutritious Soup recipe, a wholesome medley of garden-fresh vegetables, protein-packed chickpeas, and warming spices. Perfectly crafted for busy weeknights or meal prep, this hearty vegetable soup comes together in just 45 minutes, offering a satisfying blend of flavors from sautéed garlic and onions, earthy thyme and oregano, and a tangy splash of lemon juice. Featuring nutrient-dense ingredients like zucchini, red bell pepper, spinach, and carrots, all simmered in a savory vegetable broth, it’s a perfect way to nourish your body while delighting your taste buds. Serve it as a light main dish or a comforting appetizer, garnished with a sprinkle of fresh parsley for an added touch of freshness. Easy, healthy, and completely plant-based, this Nutritious Soup is an ideal go-to for boosting your energy and embracing clean eating!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, diced yellow onion
- 3 minced garlic cloves
- 2 medium, diced carrots
- 2 diced celery stalks
- 1 medium, diced zucchini
- 1 medium, diced red bell pepper
- 6 cups vegetable broth
- 1 14-ounce can canned diced tomatoes
- 1 15-ounce can, drained and rinsed canned chickpeas
- 3 cups, packed fresh spinach
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 teaspoon paprika
- 1 teaspoon (or to taste) salt
- 0.5 teaspoon black pepper
- 1 tablespoon lemon juice
- 2 tablespoons, chopped (optional for garnish) fresh parsley
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for 3-4 minutes, until translucent.
Stir in the minced garlic, carrots, and celery. Cook for 5 minutes, stirring occasionally.
Add the diced zucchini and red bell pepper. Cook for another 3 minutes.
Pour in the vegetable broth and the canned diced tomatoes (with their juices). Bring the mixture to a boil.
Once boiling, reduce the heat to low and simmer for 10 minutes, allowing the vegetables to soften.
Stir in the chickpeas, dried thyme, oregano, paprika, salt, and black pepper. Simmer for an additional 5-7 minutes.
Add the fresh spinach and cook for 2-3 minutes, until wilted.
Stir in the lemon juice and adjust seasoning to taste; add more salt or pepper if needed.
Serve the soup hot, garnished with fresh parsley if desired. Enjoy!
Nutrition Facts
Calories |
1660 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 61.3 g | 79% | |
| Saturated Fat | 11.3 g | 57% | |
| Polyunsaturated Fat | 10.6 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 9890 mg | 430% | |
| Total Carbohydrate | 230.5 g | 84% | |
| Dietary Fiber | 61.3 g | 219% | |
| Total Sugars | 81.1 g | ||
| Protein | 58.3 g | 117% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 880 mg | 68% | |
| Iron | 20.6 mg | 114% | |
| Potassium | 6678 mg | 142% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
