Spicy Vegetable Soup
Warm up with a bowl of Spicy Vegetable Soup, a flavor-packed, nutrient-rich dish that's perfect for any season. This vegan soup bursts with freshness from hearty vegetables like zucchini, carrots, and red bell pepper combined with tender chickpeas for added protein. A medley of bold spices—cumin, paprika, and a hint of red pepper flakes—brings just the right amount of heat, balanced by a bright squeeze of fresh lemon juice. Simmered in a savory vegetable broth with aromatic garlic and herbs, this one-pot wonder is as satisfying as it is easy to prepare. Garnish with chopped parsley for a vibrant finishing touch, and serve with crusty bread for a wholesome, comforting meal. Ready in just under an hour, this healthy soup is ideal for meal prep or weeknight dinners.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium (diced) yellow onion
- 4 minced garlic cloves
- 2 medium (sliced) carrot
- 2 sliced celery stalks
- 1 medium (diced) red bell pepper
- 1 medium (diced) zucchini
- 1 large (peeled and cubed) potato
- 14.5 ounces (1 can) diced tomatoes
- 6 cups vegetable broth
- 14 ounces (1 can, drained and rinsed) canned chickpeas
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 0.5 teaspoon red pepper flakes
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons (chopped, for garnish) fresh parsley
- 1 tablespoon fresh lemon juice
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and cook for 5-7 minutes, stirring occasionally, until the onion is soft and translucent.
Stir in the minced garlic and cook for 1 minute until fragrant.
Add the sliced carrots, celery, diced red bell pepper, zucchini, and potato. Cook for 5 minutes, stirring occasionally.
Sprinkle the cumin, paprika, red pepper flakes, oregano, salt, and black pepper over the vegetables. Stir well to coat.
Pour in the diced tomatoes and vegetable broth. Stir to combine.
Bring the mixture to a boil over high heat, then reduce the heat to low. Cover the pot and simmer for 25-30 minutes, or until the vegetables are tender.
Add the drained and rinsed chickpeas to the soup and simmer for an additional 5 minutes to warm through.
Stir in the fresh lemon juice, then taste and adjust seasoning if needed.
Ladle the soup into bowls and garnish with chopped fresh parsley before serving. Enjoy!
Nutrition Facts
Calories |
1583 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25.9 g | 33% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3888 mg | 169% | |
| Total Carbohydrate | 261.9 g | 95% | |
| Dietary Fiber | 68.4 g | 244% | |
| Total Sugars | 70.8 g | ||
| Protein | 75.5 g | 151% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 514 mg | 40% | |
| Iron | 25.9 mg | 144% | |
| Potassium | 4888 mg | 104% | |
*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.
