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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!)

SERVES: 4
PREP TIME: 10 min
COOK TIME: 30 min
READY TIME: 40 min
CALORIES: 280 (per serving)

⇓ 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).