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!

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 6

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

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion and sauté for 3-4 minutes, until translucent.

Step 3

Stir in the minced garlic, carrots, and celery. Cook for 5 minutes, stirring occasionally.

Step 4

Add the diced zucchini and red bell pepper. Cook for another 3 minutes.

Step 5

Pour in the vegetable broth and the canned diced tomatoes (with their juices). Bring the mixture to a boil.

Step 6

Once boiling, reduce the heat to low and simmer for 10 minutes, allowing the vegetables to soften.

Step 7

Stir in the chickpeas, dried thyme, oregano, paprika, salt, and black pepper. Simmer for an additional 5-7 minutes.

Step 8

Add the fresh spinach and cook for 2-3 minutes, until wilted.

Step 9

Stir in the lemon juice and adjust seasoning to taste; add more salt or pepper if needed.

Step 10

Serve the soup hot, garnished with fresh parsley if desired. Enjoy!

Nutrition Facts

Serving size	3415.6 grams (3415.6g)

Amount per serving	% Daily Value*
Calories	1660

Total Fat 61.30g	79%
Saturated Fat 11.30g	57%
Polyunsaturated Fat 10.60g
Cholesterol 8mg	3%
Sodium 9890mg	430%
Total Carbohydrate 230.50g	84%
Dietary Fiber 61.30g	219%
Total Sugars 81.10g
Protein 58.30g	117%

Vitamin D 0IU	0%
Calcium 881mg	68%
Iron 21mg	114%
Potassium 6678mg	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.

Source of Calories

Fat: 32.3%

Protein: 13.7%

Carbs: 54.0%