Ways to prepare healthy vegetable soups
Vegetables are healthy foods rich in many vitamins, minerals, and other nutrients that can provide a range of health benefits to the body.
Therefore, it is recommended to include various vegetables in various dishes of the diet, including soups. The following shows some healthy recipes for preparing vegetable soups:
***How to prepare healthy vegetable soup
The following explains the ingredients and method for preparing healthy vegetable soup, in addition to its nutritional value:
Number of servings: 8 servings. Preparation time: 55 minutes
the components
2 tablespoons of olive oil.
1 medium-sized yellow onion, chopped.
2 cups of peeled and chopped carrots.
1.25 cups of chopped celery.
4 cloves of garlic.
4 cans of chicken broth or vegetable broth, 400 milliliters each.
2 cans of tomatoes, cut into cubes, weighing approximately 400 grams each.
3 cups of chopped potatoes.
1/3 cup of chopped parsley.
2 bay leaves.
1/2 teaspoon dried thyme, or 1 tablespoon fresh thyme.
Salt and black pepper, as desired.
1.5 cups fresh or frozen green beans.
1.25 cups of fresh or frozen corn.
1 cup fresh or frozen peas.
How to prepare
Heat the oil in a pot over medium to high heat.
Add onions, carrots, and celery to the oil and stir well, then add garlic and stir for 30 seconds.
Add the broth, tomatoes, potatoes, parsley, bay leaf, thyme, and spices to the pot, and leave until it boils.
Add the green beans after the soup boils, reduce the heat to medium-low, cover the pot and leave until the vegetables are tender, which may take 20 to 30 minutes.
Add the corn and peas to the pot and cook for 5 minutes, then serve warm to eat.
Nutritional value
The following table shows the nutritional value of one serving of the recipe:
Nutritional component
Nutritional value
Calories (kcal)
198
Carbohydrates (grams)
31
Protein (g)
7
Fat (grams)
5
***How to prepare vegetable soup with chicken broth
The following explains the ingredients and method for preparing vegetable soup with chicken broth, in addition to its nutritional value:
Number of servings: 6 servings. Preparation time: 50 minutes.
the components
1 can, weighing approximately 400 grams, of chopped tomatoes.
1 can (about 400 milliliters) of chicken broth.
1 can of tomato and vegetable juice, approximately 325 grams.
2 carrots cut into slices.
2 stalks of celery, chopped.
1 large potato, chopped.
1 cup of chopped green beans.
1 cup of corn kernels.
1 cup of water.
Salt and black pepper, as desired.
How to prepare
Prepare all the ingredients by washing the vegetables and cutting them to the desired size.
Mix all ingredients together and place in a pot over medium heat until it boils and the vegetables are tender. This may take 30 minutes.
Pour the soup into bowls and serve it hot or warm to eat.
Nutritional value
The following table shows the nutritional value of one serving of the recipe:
Nutritional component
Nutritional value
Calories (kcal)
116
Carbohydrates (grams)
24
Protein (g)
4
Fat (grams)
1
***How to prepare vegetable and cabbage soup
The following explains the ingredients and method for preparing vegetable and cabbage soup, in addition to its nutritional value:
Number of servings: 12 servings. Preparation time: 28 minutes.
the components
1 teaspoon of olive oil.
1 small onion, chopped.
2 cloves of crushed garlic.
4 cups of chopped cabbage.
1 cup of chopped carrots.
1 cup of chopped green beans.
2 chopped sweet peppers.
2 cups of cauliflower, or broccoli.
2 cups of chopped zucchini.
1 800g can of chopped tomatoes with their juice.
6 cups of low-sodium beef broth.
2 tablespoons of tomato sauce.
2 bay leaves.
1/2 teaspoon of thyme.
1/2 teaspoon of basil.
Black pepper to taste.
How to prepare
Heat the oil in a pot over medium heat, then add the garlic and onions and cook until soft, which may take 3 minutes.
Add cabbage, carrots, and green beans to the pot and cook together for 5 minutes.
Add the sweet peppers, cauliflower, tomatoes with their juice, meat broth, tomato sauce, bay leaf, and spices, and leave on the heat for 8 to 10 minutes, then add the zucchini for 5 minutes until it becomes tender.
Remove the bay leaf from the soup, and serve it warm.
Nutritional value
The following table shows the nutritional value of one serving of the recipe:
Nutritional component
Nutritional value
Calories (kcal)
52
Carbohydrates (grams)
10
Protein (g)
4
Fat (grams)
1