Summer Vegetable Soup is a versatile and customizable dish that allows you to make use of fresh or frozen vegetables. This recipe is perfect for experimenting with different vegetables based on your preferences or what’s available. With a flavorful base of low-sodium vegetable broth and a variety of colorful vegetables, this soup is a healthy and delicious way to enjoy the bounty of summer produce.
INGREDIENTS:
- 4 cups (950 ml) low-sodium vegetable broth
- 8 ounces (225 g) frozen corn
- ½ cup (65 g) chopped carrots
- 8 ounces (225 g) frozen green beans
- 1 cup (120 g) sliced zucchini
- 2 cups (360 g) chopped tomatoes
- ½ cup (80 g) chopped onions
- ½ teaspoon minced garlic
- ½ teaspoon thyme
- ½ teaspoon basil
- ¼ teaspoon black pepper
- 1 cup (71 g) chopped broccoli
- ½ cup (65 g) frozen peas
PREPARATION:
- In a slow cooker, combine all the ingredients except broccoli and peas. Stir well to ensure the vegetables are evenly distributed.
- Cover the slow cooker and cook on low heat for 7 hours or on high heat for 3½ hours.
- After the initial cooking time, stir in the chopped broccoli and cook for an additional 45 minutes on high heat.
- Finally, stir in the frozen peas and cook for an additional 15 minutes on high heat.
YIELD: 8 servings
NUTRITIONAL INFORMATION PER SERVING:
- 248 g water
- 81 calories (12% from fat, 24% from protein, 65% from carbs)
- 5 g protein
- 1 g total fat
- 0 g saturated fat
- 0 g monounsaturated fat
- 0 g polyunsaturated fat
- 14 g carbs
- 4 g fiber
- 3 g sugar
- 101 mg phosphorus
- 68 mg calcium
- 1 mg iron
- 120 mg sodium
- 426 mg potassium
- 2097 IU vitamin A
- 1 mg ATE vitamin E
- 30 mg vitamin C
- 0 mg cholesterol
Summer Vegetable Soup is a versatile and forgiving recipe that allows you to adapt it to your taste and the availability of fresh or frozen vegetables. With a nourishing base of low-sodium vegetable broth, this soup is packed with a variety of vibrant vegetables that provide essential nutrients and flavors.
The beauty of this recipe lies in its flexibility. You can use either fresh or frozen vegetables, depending on what you have on hand. If you have access to fresh summer produce, feel free to substitute the frozen corn, green beans, and peas with their fresh counterparts. This will enhance the soup’s flavors and add a delightful crunch to each spoonful. Similarly, you can adjust the quantities of each vegetable to suit your preferences. If you prefer more zucchini or carrots, go ahead and add extra.
The cooking process is effortless with the help of a slow cooker. Simply combine all the ingredients except broccoli and peas in the slow cooker, ensuring they are well mixed. Cover and let the soup cook on low heat for 7 hours or high heat for 3½ hours. This allows the flavors to meld together and the vegetables to become tender.
After the initial cooking time, stir in the chopped broccoli and continue cooking for an additional 45 minutes on high heat. This ensures that the broccoli is cooked but still retains its vibrant green color and slight crunch. Finally, stir in the frozen peas and cook for an additional 15 minutes on high heat. The peas will thaw and warm through, providing a burst of freshness to the soup.
Each serving of this Summer Vegetable Soup is light yet satisfying. With only 81 calories per serving, it is a healthy and nutritious option. The soup is rich in dietary fiber, providing 4 grams per serving, which helps promote digestive health and keeps you feeling full and satisfied. Additionally, the array of vegetables contributes to the soup’s vitamin and mineral content, with significant amounts of vitamin A, vitamin C, calcium, and iron.
To add an extra touch of flavor, you can garnish the soup with fresh herbs such as parsley or basil. A sprinkle of shredded Parmesan cheese can also elevate the taste. Serve the soup as a standalone dish or pair it with crusty bread or a side salad for a more substantial meal.
In conclusion, Summer Vegetable Soup is a flexible and delightful recipe that allows you to showcase the best of seasonal produce. Whether you use fresh or frozen vegetables, this soup is a delicious and nutritious way to enjoy the flavors of summer. Don’t be afraid to experiment and make it your own by incorporating your favorite vegetables or trying different herb combinations.
