Hearty Vegetable Soup
A warm and comforting bowl of vegetable soup, packed with carrots, celery, potatoes, and green beans. It's seasoned with herbs instead of excess salt, making it a perfect heart-healthy meal.
For 4 servings
4 steps. 30 minutes total.
- 1
Step 1
- a.Sauté the aromatics
- b.Heat olive oil in a large pot or Dutch oven over medium heat.
- c.Add the chopped onion and cook until softened, about 5-6 minutes.
- d.Stir in the minced garlic and cook for another minute until fragrant.
- 2
Step 2
- a.Add vegetables and liquids
- b.Add the diced carrots, celery, and potatoes to the pot. Stir to combine.
- c.Pour in the no-salt-added diced tomatoes (with their juice) and the vegetable broth.
- d.Add the dried thyme, oregano, bay leaf, and black pepper. Stir everything together.
- 3
Step 3
- a.Simmer the soup
- b.Bring the soup to a boil, then reduce the heat to low.
- c.Cover the pot and let it simmer for 15-20 minutes, or until the potatoes and carrots are tender.
- d.Add the green beans and cook for another 5 minutes until they are tender-crisp.
- 4
Step 4
- a.Finish and serve
- b.Remove the pot from the heat and discard the bay leaf.
- c.Stir in the fresh parsley.
- d.Taste the soup and add the 1/4 tsp of salt only if needed.
- e.Ladle into bowls and serve warm.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1To boost flavor without salt, add a squeeze of fresh lemon juice or a splash of apple cider vinegar to the finished soup.
- 2Feel free to add other vegetables you have on hand, like corn, peas, zucchini, or cabbage.
- 3For a thicker soup, you can mash some of the potatoes against the side of the pot before serving.
- 4This soup freezes beautifully. Let it cool completely, then store in airtight containers for up to 3 months.
Adapt it for your goals.
High protein
Add a 15-ounce can of rinsed, no-salt-added chickpeas or cannellini beans along with the green beans for a protein boost.
quickQuick
Save time on chopping by using a 16-ounce bag of frozen mixed vegetables instead of fresh carrots, potatoes, and green beans.
healthyHealthy
For extra greens and nutrients, stir in a few handfuls of fresh spinach or kale at the very end of cooking until just wilted.
ckd friendlyCkd friendly
Replace potatoes with cauliflower, use low-potassium vegetables like cabbage and bell peppers instead of green beans. Omit the tomatoes and use a splash of red wine vinegar for acidity. Ensure broth is no-salt-added. Final nutrition target: calories <600, protein ≤18g, sodium ≤400mg, potassium ≤500mg, phosphorus ≤350mg per serving.
Why this is on our healthy list.
Heart Healthy
This recipe is specifically designed to be low in sodium, which is crucial for maintaining healthy blood pressure levels and supporting cardiovascular health.
Rich in Vitamins & Minerals
The diverse range of vegetables provides essential nutrients like Vitamin A from carrots, Vitamin C from tomatoes, and potassium from potatoes.
High in Dietary Fiber
Vegetables are a great source of fiber, which aids in digestion, promotes a feeling of fullness, and helps regulate blood sugar.
Hydrating and Nourishing
As a broth-based soup, it contributes to your daily fluid intake while providing wholesome nourishment from plant-based ingredients.
Frequently asked questions
Yes, this soup is very healthy. It's low in sodium and saturated fat, making it excellent for heart health. It's also packed with fiber, vitamins, and minerals from the variety of vegetables.