As the seasons change and the air turns crisp, there’s nothing quite like a warm bowl of vegetable soup to nourish the body and soul. Packed with vibrant colours and a medley of flavors, vegetable soup is a versatile dish that can be tailored to suit any palate. In this article, we’ll explore a delicious recipe for vegetable soup with spinach, highlighting its health benefits, preparation steps, and tips for customization.
The Benefits of Vegetable Soup
- Rich in Nutrients: A variety of vegetables provides essential vitamins and minerals, such as vitamin A, vitamin C, potassium, and folate. Spinach, in particular, is a powerhouse of nutrients, rich in iron, calcium, and antioxidants.
- Low in Calories: Vegetable soup is generally low in calories, making it an excellent choice for those looking to maintain or lose weight. It can be a filling meal without the excess calories.
- Hydration: Soups have a high water content, which helps keep you hydrated. This is especially important during colder months when people may forget to drink enough water.
- Digestive Health: The fiber content from the vegetables aids digestion and promotes gut health.
- Versatile and Customizable: You can easily adapt vegetable soup to suit your taste preferences or dietary restrictions, making it a great option for everyone.
Ingredients
- 2 tablespoons olive oil
- 1 onion (diced)
- 2 cloves garlic (minced)
- 2 carrots (sliced)
- 2 celery stalks (diced)
- 1 bell pepper (diced, any color)
- 1 zucchini (sliced)
- 1 cup green beans (trimmed and cut into bite-sized pieces)
- 1 can (14 oz) diced tomatoes (with juice)
- 4 cups vegetable broth (or chicken broth for added flavor)
- 3 cups fresh spinach (washed and chopped)
- 1 teaspoon dried thyme
- 1 teaspoon dried basil
- Salt and pepper to taste
- 1 cup cooked beans (optional, for added protein)
- Lemon juice (for serving, optional)
Preparation Steps
1. Sauté the Aromatics
In a large pot or Dutch oven, heat the olive oil over medium heat. Add the diced onion and sauté for about 3-4 minutes until it becomes translucent. Add the minced garlic and cook for an additional minute, being careful not to let it burn.
2. Add the Vegetables
Next, add the sliced carrots, diced celery, and bell pepper to the pot. Sauté the mixture for about 5 minutes until the vegetables begin to soften. This step helps to build a flavorful base for the soup.
3. Incorporate Remaining Ingredients
Add the sliced zucchini, green beans, diced tomatoes (with their juice), vegetable broth, thyme, basil, salt, and pepper. Stir everything together and bring the soup to a boil. Once boiling, reduce the heat to low and let it simmer for about 20 minutes. This allows the flavors to meld together beautifully.
4. Add Spinach and Cook
After the soup has simmered, add the chopped spinach and any cooked beans you wish to include. Stir well and let the soup cook for an additional 5 minutes, just until the spinach is wilted and tender. Taste the soup and adjust the seasoning as needed.
5. Serve and Enjoy
Ladle the soup into bowls and serve hot. For an extra burst of flavor, squeeze a little lemon juice over each serving. This brightens the taste and adds a refreshing touch.
Tips for Customization
- Add Protein: To make the soup more filling, consider adding cooked chicken, turkey, or tofu. Beans, such as chickpeas or black beans, are also excellent options for plant-based protein.
- Experiment with Spices: Feel free to get creative with spices! Adding cumin, paprika, or even a pinch of red pepper flakes can elevate the flavor profile.
- Use Seasonal Vegetables: Take advantage of seasonal produce by incorporating vegetables like squash, sweet potatoes, or kale. This not only enhances flavor but also maximizes nutritional benefits.
- Make It Creamy: For a creamier texture, blend a portion of the soup using an immersion blender or regular blender. Alternatively, you can add a splash of coconut milk or heavy cream.
READ MORE: Pork Sauce with Vegetables