Today, Women Fitness brings to you a collection of our Top 5 Healthy Vegetable Soups that are delicious, nutritious and yummylicious! So try them out today!
1. Speedy Gazpacho
Prep time:
Cook time:
Total time:
Yield:
- 4 servings
Serving size:
- 1 Cup
Nutritive Information:
- Calories: 120cal
- Fat: 4g
- Saturated Fat: 4g
- Protein: 0.5g
- Carbohydrate: 18g
- Sugar: 17g
- Fibre: 4.5g
Ingredients:
- Cucumber ½ , diced
- Red peppers 2 large , deseeded and chopped
- Red onion 1 large, roughly chopped
- Garlic clove 1 large , roughly chopped
- Basil leaves 6 large
- Tomato passata 700 g (1 lb 9 oz)
- Olive oil 1 tablespoon
- Red wine vinegar 4 tablespoons
- Cold chicken 300 ml ( ½ pint )or vegetable stock (recipes page 338) Juice of ½ lemon Black pepper
TO GARNISH:
- Basil leaves, torn 1 chilli, finely chopped
- Green pepper 1 small , deseeded and diced Croutons
Instructions:
- Put the cucumber, red peppers, onion, garlic and basil in a food processor and blend for 1 minute. Add the passata, oil and vinegar and blend until smooth.
- Garnish the bowl of soup with the basil and chilli (if using) and serve the cucumber and pepper dice and the croutons in separate bowls.
2. Avocado Zucchini Soup
Nutritive Information:
Per Serving
- Calories:108 Kcal
- Fat: 7.5 g (1 g saturated fat)
- Carbohydrate: 10 g
- Protein:3 g
- Fiber: 5 g.
Ingredients:
- 1 cup vegetable broth
- 3 cups chopped zucchini (about 2-3 medium zucchini)
- 1/2 cup thinly sliced green onion, divided
- 1 medium Hass avocado
- 1/8 tsp. ground cumin, optional
- 3/4 cup unsweetened plain almond milk
Cucumber Salsa
- 1 cup peeled, seeded, diced cucumber (about 1 medium cucumber)
- 1 1/2 Tbsp. chopped fresh cilantro
- 2 Tbsp. fresh lime juice, divided
- Salt to taste
Instructions:
- In large saucepan over high heat, combine broth, zucchini and 1/4 cup onion. Cover and bring to a boil. Uncover, reduce heat and let simmer 6 minutes or until zucchini is tender. Remove from heat and set aside to cool for 20 minutes.
- In small bowl combine cucumber, remaining onion, cilantro and 1 tablespoon lime juice. Season with salt to taste. Toss well, cover and refrigerate.
- In blender, combine zucchini mix, avocado, cumin, if using, remaining 1 tablespoon lime juice and almond milk. Cover and purée until smooth.
- eaving soup in blender container, refrigerate it for 2 hours.
- When ready to serve, re-blend soup. Add additional almond milk for thinner consistency, if desired.
- Pour into serving bowls. Top with salsa and serve.
3. Tuscan White Bean Soup
Serving size:
- 6 Serving:
Nutritive Information:
- Calories: 172 Kcal
- Fat: 3 g
- Carbohydrate: 27 g
- Protein: 11 g
- Fiber: 10 g
- Sodium: 393 mg.
Ingredients:
- Dried navy beans: 1 cup
- Cold water, enough to cover beans
- Leek: 1 , white part only, cut into 1-inch pieces
- Coarsely chopped onion: 3/4 cup
- Chopped carrot: 1/2 cup , in 3/4-inch pieces
- Celery chopped:1/2 cup , in 3/4-inch pieces
- Flat-leaf parsley leaves: 1/4 cup , loosely packed
- Extra virgin olive oil: 1 Tbsp.
- Reduced-sodium vegetable or chicken broth: 4 cups
- Water: 2 cups
- Finely chopped fresh rosemary: 1 tsp.
- Salt and freshly ground pepper
Instructions:
- Place beans in deep pot and cover with cold water to 1-inch above beans. Bring water to boil and simmer, uncovered, for 1 minute. Off heat, cover and let beans sit for 1 hour. Drain beans.
- In same pot, cover beans with cold water to 2-inches above beans. Over medium-high heat, bring just to gentle boil. Cover pot partway so it does not boil over, and simmer beans until soft and creamy, 45-60 minutes. Set beans aside in cooking liquid until ready to use. Or, if not using within 4 hours, drain cooled beans and refrigerate, tightly covered, for up to 4 days.
- In food processor, pulse leek, onion, carrot, celery and parsley until finely chopped and moist.
- In medium Dutch oven or small soup pot, heat oil over medium-high heat. Add chopped vegetables and cook, stirring, until they soften, 5 minutes. Cover tightly, reduce heat and gently cook vegetables until they let their juices, 10 minutes. Increase heat and cook vegetables until golden, 8 minutes, stirring occasionally.
- Add broth, 2 cups water and rosemary. Simmer, covered, until vegetables are very soft, 20 minutes. Off heat, use immersion blender to whirl soup until partly pureed, with some vegetables bits remaining.
- Add 2 cups drained cooked beans to soup. Return pot to heat and cook until beans are heated through. Season soup to taste with salt and pepper. Divide soup among 6 deep soup bowls. If desired garnish with Fried Leek. Or pass grated Parmesan cheese on the side.
4. Carrot Soup with Orange and Ginger
Serving size:
- 4 servings
Nutritive Information:
Per Serving
- Calories: 150 Kcal
- Fat: 5 g
- Carbohydrate: 23 g
- Protein: 6 g
- Fiber:4 g.
Ingredients:
- 1 Tbsp. extra virgin olive oil
- 4 cups chopped carrots, peeled, cut into 1/2-inch pieces
- 1 cup chopped yellow onions
- 2 cloves garlic, minced
- 3 cups low-sodium chicken broth
(vegetable stock or broth may be substituted) - 4 large strips orange zest
- 1 tsp. finely minced fresh ginger
- 1/2 cup orange juice
- 1 Tbsp. fresh lemon juice, optional
- Salt and ground black pepper to taste
- 1/4 cup chopped chives (dill may be substituted)
Instructions:
- In large pot, heat oil over medium-high heat and add carrots and onions. Sauté about 7-8 minutes. Add garlic and sauté additional 2 minutes.
- Add broth and orange zest strips. Cover and bring to a boil. Reduce heat, uncover and simmer until carrots are tender, about 10-12 minutes. Let mixture cool for several minutes. Discard orange zest strips.
- Working in batches, in food processor or blender purée mixture until velvety smooth. Return soup to pot. Stir in ginger and orange and lemon juices. Season with salt and pepper to taste. Over low heat, let soup simmer for 5 minutes for flavors to mingle. Garnish with chives and serve.
5. Creamy Spinach
Serving size:
- 4 servings
Nutritive Information: Per 1 1/4 cup Serving
- Calories: 96 Kcal
- Fat: 7 g
- Carbohydrate: 7 g
- Protein: 4 g
- Fiber: 3 g.
Ingredients:
- Head garlic: 1 small
- Extra virgin olive oil: 1/2 tsp. plus 1 Tbsp.
- Baby spinach: 1 lb.
- Salt: 1/4 tsp.
- Reduced-fat sour cream: 1/4 cup
- Freshly grated nutmeg
- Salt and freshly ground black pepper
Instructions:
- Preheat oven to 400 degrees.
Cut off top of garlic head crosswise, exposing tips of cloves. Place garlic in center of square of foil. Drizzle on 1/2 teaspoon of oil and rub to coat garlic. Seal garlic in foil. Bake until garlic yields to gentle squeeze, about 45 minutes. Open foil and set garlic aside. - In skillet or pot large enough to hold spinach, add 1/2-inch of water and bring to boil. Add spinach, cover tightly, and steam over medium-high heat for 4 minutes, or until spinach is wilted, still bright green and tender.
- Immediately drain in colander. To preserve color, run cold water over spinach until cool. A handful at a time, squeeze out water, and make cigar-shaped rolls. On cutting board, cut spinach rolls crosswise into 3/4-inch slices. Rotate spinach 90 degrees and chop slices coarsely. There will be about 1½ cups chopped spinach.
- Squeeze out roasted garlic cloves onto cutting board. Sprinkle with salt. Alternate chopping and smearing garlic using side of large knife to turn garlic into paste, about 2 minutes.
- In medium skillet over medium-high heat, warm remaining oil. Add spinach, using wooden spoon to break up clumps and heat until warmed. Add garlic paste and mix to combine. Take skillet off heat and mix in sour cream. Season to taste with nutmeg, salt and pepper. Serve warm.