9 Easy Vegetable Soup Recipes for Diet Plans

(Excellent for a light Sunday dinner) This is one of my favorites (I know I said that about others as well, but really this soup is sooooo healthy and delicious! I called it “High 5” because it has 5 different kinds of onions! If you can find any other kinds, just add to your soup and change the number name!)

⇓ You may also listen to the recipe by pressing the play button below.

MINESTRONE – ITALIAN VEGETABLE SOUP

INGREDIENTS (Minestrone vegetable soup)

• 2 carrots, diced
• 2 potatoes, diced
• 1½ green beans cut in tiny pieces
• 3/4 cup white long turnip, diced
• 1 medium black turnip (black inside white inside), diced
• 2 courgettes (zucchini), diced
• 1/4 cup celery, diced
• 1/4 cup green onions, chopped
• 1/4 cup parsley, chopped
• 4 garlic cloves
• 1 onion, chopped
• 1/2 cup pumpkin, chopped
• 1 leek, chopped
• 1 tbsp olive oil
• 1/3 cup fresh coriander leaves (cilantro)
• A few basil leaves

INSTRUCTIONS (Minestrone vegetable soup)

1 In a Teflon saucepan, saute vegetables in olive oil 5 mins. Then put them in a big saucepan with water, salt and condiments.

2 Boil for 15 mins; add 2 tbsp cooked barley or other grain (rye, brown rice, wholesome short macaroni, fusili, etc.)

3 Other options: sliced mushrooms, fresh ginger root (if you feel you’re coming down with a cold), cooked whole-wheat pasta or any other whole-grain short pasta (can also be colorful and fun shapes), green peas (fresh or frozen), pre-cooked white beans or red kidney beans or garbanzo beans, especially if you are eating this meal as a main course at noon. You can blend this soup to create a creamy texture, but reserve 1 cup of the cooked vegetables for garnishing at the end.

NUTRITION FACTS (Minestrone vegetable soup)

Calories: 285.6 Kcal
Total Fat: 2.7 g
Sodium: 717.6 mg
Potassium: 412.8 mg
Carbs: 54.3 g
Protein: 11.9 g

VARIATION-1

MUSHROOM SOUP

INGREDIENTS (MUSHROOM SOUP)

• 2 packages shiitake mushrooms
• 1 package white mushrooms
• 3 garlic cloves, crushed
• 1 spring onion, chopped
• 1 bunch parsley
• 2 tbsp Tamari, Bragg* liquid amino acids or soy sauce
• 4 cup vegetable broth

INSTRUCTIONS (MUSHROOM SOUP)

1 Stirfry the garlic and onion for 5 mins; add the mushrooms and broth.

2 Simmer for 1 mins. Add the Tamari and parsley.

3 Blend everything in the food processor. Reheat; add 2 tbsp of white wine.

4 *BRAGG All natural liquid Aminos: is an all purpose seasoning which makes a good alternative to Tamari and soy sauce.

5 Was created by the health food pioneer Mr. Paul Bragg, who set up lots of health stores in America. Excellent with rice, beans, fish, chicken, tofu, noodles, soups, stirfries.

6 Bragg contains 16 essential amino acids in a natural form from the soy protein.

VARIATION-2

ONION SOUP THE HIGH FIVE SOUP RECIPE

INGREDIENTS (ONION SOUP)

• 4 purple onions
• 4 white onions
• 2 cups sliced leeks
• 2 bunches spring onions
• 2 cups chives, chopped
• 12 garlic cloves, sliced
• 1 tbsp olive or grape seed oil
• 7 cups vegetable broth
• 3/4 cup white wine
• 2 bay leaves
• 1/2 cup chopped French parsley
• 1/2 cup chopped fresh basil leaves
• A pinch of saffron
• Sea salt (if possible) and freshly ground black pepper to taste

INSTRUCTIONS (ONION SOUP)

1 Heat some of the oil in a Teflon pan. Saute the onions and garlic for about 15 min over medium heat until golden.

2 Add the vegetable broth and the bay leaves. Bring to boil and cook for another 20 mins over low heat. Add salt, pepper and wine. Remove the bay leaves.

3 Sprinkle with parsley and basil. Serve with German dark bread, garlicalmondnese or garlic chives cashewnese and a mixed green salad with roasted pepper.

Variations:

• Add some sliced shiitaki mushrooms when cooking
• Add 2 tbsp freshly grated ginger
• Add 1 tbsp grated radish
• Add 1/2 tbsp cayenne peppers
• Substitute sake for the white wine

VARIATION-3

ROASTED RED PEPPER SOUP RECIPE

(Whenever you roast red peppers for salad, make some extra for this delicious soup.)

INGREDIENTS (roasted red pepper soup)

• 10 red bell peppers
• 2 garlic cloves, crushed
• 2 cups red onion, diced
• 1/2 cup fresh chives, chopped
• 1/2 tsp salsa picante* (or Tabasco or other hot sauce)
• 2 tsp olive oil
• 2 tbsp balsamic vinegar
• Salt and freshly ground black pepper to taste
• 3 cup homemade fatfree chicken or vegetable broth
• 2 bay leaves
• 2 fresh thyme sprigs

INSTRUCTIONS (roasted red pepper soup)

1 In a big Teflon pan, saute garlic and red onion in oil until golden; add peppers, vinegar, salt and pepper and salsa picante.

2 Transfer to a saucepan and add the broth, bay leaves and thyme sprigs. Bring to boil. Reduce the heat and simmer covered for 25 mins.

3 Remove the leaves and sprigs; blend mixture in a blender or food processor. Taste and adjust if necessary. Serve in individual bowls.

4 Sprinkle with the chopped chives just before serving.

Variations: add some white wine when cooking; if you want a more creamy texture, add one potato, you can also add some tomatoes (maybe 2), you can also add, with the chopped chives, half a pepper cut in tiny dices, or chopped parsley.

VARIATION-4

PEA SOUP

INGREDIENTS (Pea Soup)

• 4 cup fresh or frozen green peas
• Green onion
• Green pepper
• Garlic
• Dill
• Chicken consomme or vegetable broth or plain boiling water

INSTRUCTIONS (Pea Soup)

1 Sautee the garlic, onion and pepper for 5 minutes in the olive oil.

2 Add the broth or water. Add the peas, salt and dill. Cook for 10 minutes or until tender.

3 Remove the dill and blend in the machine. Taste and adjust, if needed.

VARIATION-5

SPICED TOMATO SOUP

INGREDIENTS (spiced tomato soup)

10 cup tomatoes, peeled and diced
1 large onion (white), chopped
7 garlic cloves, crushed
3/4 cup chopped celery
2 tbsp chopped carrot
2 cup red sweet pepper, seeded and diced
2 tbsp fresh ginger, grated
1 tbsp hot red pepper sauce

INSTRUCTIONS (spiced tomato soup)

1 Cook everything and then blend in the machine, taste and adjust.

VARIATION-6

VEGETABLE CHOWDER

INGREDIENTS (vegetable chowder)

• 2 cup vegetable stock or hot boiling water
• 2 onions
• 2 tomatoes, skinned and chopped
• 2 potatoes, unpeeled and diced
• 3/4 cup broccoli stalks, trimmed
• 1 celery rib, chopped
• 2/3 cup unsweetened soy milk or low fat milk
• 1/2 cup fresh corn or frozen (never canned)
• 1 cup carrots, sliced
• 1 cup squash, chopped Salt and pepper
• 1 tsp olive oil
• 1 handful of basil leaves (torn by hand not knife)

INSTRUCTIONS (vegetable chowder)

1 Heat the oil in a saucepan and add the onions; saute until golden.

2 Add the carrots, squash, celery and potatoes. Cook, stirring, for 5 mins. Add the vegetable stock.

3 Simmer about 10 minutes, covered. Add the tomatoes, broccoli and corn. Cook for about 10 mins more.

4 Add the milk. Let cool; blend in a food processor or blender. Add the torn basil leaves and serve.

VARIATION-7

ORIENTAL SOUPS: TOFU SOUP RECIPE

INGREDIENTS

• 6 cup vegetable stock
• 1 green spring onion
• 2 carrots
• 1/2 cup turnips, chopped
• 4 leaves kale
• 1/2 cup green peas
• 1 cup tofu, diced
• 4 sprigs parsley

INSTRUCTIONS

1 Chop all the vegetables into small pieces. Cook them in a pot with the boiling vegetable stock, add the tofu and cook for 10 mins.

2 Variations: add some cooked soba noodles, seaweed, or cooked edamames.

VARIATION-8

ORIENTAL SOUPS: MISO SOUP

INGREDIENTS

• 5 cup boiling water
• 2 tbsp minced scallions
• 1 tbsp minced chives
• 1 tbsp minced cilantro
• 1 sliced carrot
• 1 tbsp seaweed
• 4 tbsp white miso
• 1 big white onion (whole)

INSTRUCTIONS

1 Bring the water to boil. Add whole onion and the carrot slices; cook for about 8 mins. Remove the onion.

2 Add the seaweed and the miso. Turn the heat off. Sprinkle with the scallions + chives + cilantro.

Variations: omit the cilantro, add thinly sliced shiitake or any other kinds of mushrooms, use Red Miso instead of White, sprinkle with a handful of bonito flakes, sprinkle with some spicy powder (mixture of crushed red pepper flakes, toasted white and/or black sesame seeds).