Healthy Vegetable Soup Recipe

Who else needs a warm, veggie-packed bowl of goodness that doesn’t require a culinary degree to make? This vegetable soup is basically a hug in a bowl—vibrant, nourishing, and somehow manages to taste even better the next day (if it lasts that long). I’ve made this recipe approximately 500 times, and it never disappoints.

The magic of this soup lies in its perfect balance of smoky paprika, aromatic herbs, and the natural sweetness from slowly caramelized onions. At just 131 calories per cup, it’s that rare unicorn of recipes that’s both satisfying and light. The best part? It’s completely customizable to whatever vegetables are threatening to go limp in your crisper drawer right now. No vegetable left behind!

Ingredients

For the Aromatic Base:

• ¼ cup extra-virgin olive oil
• 2 large onions, diced or 4 cups cleaned sliced leeks
• 1½ teaspoons salt
• 1 tablespoon finely chopped garlic
• 1 tablespoon smoked paprika
• 1¼ teaspoon dried oregano
• 1 teaspoon dried thyme
• ½ teaspoon ground turmeric

For the Soup Base:

• 8 cups vegetable stock or low-sodium vegetable broth
• 3 large carrots, peeled and diced
• 3 stalks celery, diced
• 1 large white or gold potato (not russet), peeled if desired, cut into ¾-inch chunks
• 1 bay leaf
• 1 whole sprig rosemary

For the Finishing Vegetables:

• 1 medium zucchini, diced
• 2 cups trimmed and cut green beans (1-inch pieces)
• 1 (14-ounce) can diced tomatoes, preferably fire-roasted
• ½ cup frozen or shelled green peas (optional)

Steps

1. Heat ¼ cup olive oil in a large heavy-bottomed soup pot or Dutch oven over medium-high heat. Add onions (or leeks) and salt and cook, stirring often until the onions are starting to brown, 5 to 8 minutes (or 3 to 4 minutes for leeks). Look for a light golden color at the edges—this caramelization is crucial for developing deep flavor in your soup base. If the onions start to burn, reduce heat immediately.
2. Stir in garlic and cook, stirring continuously until the garlic is fragrant, about 1 minute. Be vigilant here—garlic burns quickly and will turn bitter if overcooked. You’ll know it’s ready when the kitchen fills with that irresistible aroma.
3. Add smoked paprika, oregano, thyme, and turmeric, stirring constantly to bloom the spices, 30 seconds. This quick toasting releases the essential oils in the spices, intensifying their flavors. The mixture should become fragrant and slightly darker in color.
4. Pour in 8 cups broth. Add in carrots, celery, potato, bay leaf, and rosemary sprig. Bring to a simmer over high heat, watching for small bubbles around the edge of the pot. This should take approximately 3-5 minutes depending on your stove.
5. Reduce heat to medium-low and simmer until the potatoes are almost tender, about 15 minutes. Test a potato chunk with a fork—it should offer some resistance but be nearly cooked through. Maintaining a gentle simmer rather than a rolling boil ensures the vegetables cook evenly without breaking apart.
6. Stir in zucchini, green beans, and tomatoes, and continue simmering until the green beans and zucchini are tender but still bright in color, about 10 minutes. The zucchini should be soft but not mushy, and the green beans should have a slight bite to them.
7. Remove bay leaf and rosemary sprig—these aromatics have done their job but aren’t pleasant to eat. Stir in peas if using, and heat through for just 1 minute. Overcooked peas lose their vibrant color and sweet flavor. Ladle into bowls and serve hot.

Smart Swaps

• Replace white potato with sweet potato for more fiber and nutrients
• Swap regular diced tomatoes with fire-roasted tomatoes for deeper flavor
• Use fresh herbs instead of dried (use 1 tablespoon fresh for every 1 teaspoon dried)
• Try cannellini beans or chickpeas (about 1½ cups) for added protein and heartiness
• Substitute 8 cups homemade vegetable stock for store-bought to reduce sodium

Make It Diabetes-Friendly

• Replace potato with ½ cup diced turnips (saves approximately 15g carbs per serving)
• Add 2 tablespoons chia seeds to increase fiber, which slows carbohydrate absorption
• Include 1 cup diced bell peppers for extra vitamin C with minimal carb impact
• Serve smaller ¾ cup portions as a starter before protein-rich main dishes
• Add 1-2 tablespoons apple cider vinegar at the end of cooking to lower the glycemic response

Pro Tips

• Dice vegetables in similar sizes (about ½-inch pieces) for even cooking
• Make a double batch and freeze in individual portions for up to 3 months
• For deeper flavor, let the soup rest for 24 hours in the refrigerator before serving
• To create a heartier meal, add ¼ cup cooked quinoa or brown rice to each serving
• For a creamier variation, stir in ¼ cup unsweetened coconut milk just before serving