Nutrition Notes

Is Vegetable Weight-Loss Soup Healthy?

This soup is chock-full of plant-based vitamins, minerals, fiber and antioxidants, that altogether, provide a powerhouse of nutrition and health benefits. One serving of this soup provides a quarter of your day's daily fiber needs. It's an excellent source of vitamins A and C, as well as magnesium, and a good source of B vitamins, iron and potassium. You'll also get a healthy dose of plant-based protein, which combined with the fiber will help keep you full and satisfied. We know that eating more plant-based—which includes fruits, veggies, whole grains and legumes—has a plethora of health benefits, including reduced inflammation and chronic disease.

Overhead view of ingredients for Vegetable Weight-Loss Soup recipe cooking in a skillet — Photographer: Antonis Achilleos, Prop Stylist: Kay Clarke, Food Stylist: Emily Nabors Hall

Tips from the Test Kitchen

What Other Types of Vegetables Can I Use in the Soup?

We use onions, carrots, celery, green beans, kale, zucchini, tomatoes and garlic in our soup, but there's room to get creative! Some other veggies that work well include leeks, fennel, potatoes, sweet potatoes, sweet peppers, mushrooms, eggplant, peas, corn, spinach and Swiss chard.

A good rule of thumb if you feel experimental is to pick a few veggies from the allium family (think onions, leeks and garlic) to start to build the flavor. Move next to vegetables that add bulk like carrots, peas and squash. Finally, add one or two tender leafy greens that add texture like spinach or kale.

Is Vegetable Weight-Loss Soup Vegetarian?

It can be! We use either no-salt-added chicken broth or low-sodium vegetable broth in the recipe, but if you want a vegetarian soup, use vegetable, "no-chicken" or mushroom broth. "No-chicken" broth is a vegetarian broth with a hearty, rich flavor and light golden color. It can be found with the soups in the natural foods section of most supermarkets. Finally, top the soup with your favorite brand of vegan pesto or make your own basil pesto using nutritional yeast instead of Parmigiano-Reggiano cheese.

Can I Make Vegetable Weight-Loss Soup in a Slow Cooker?

We cook this vegetable soup on the stovetop, but a slow cooker comes in handy for busy days. Check out the slow-cooker version of this healthy soup.

Frequently Asked Questions

Can I Make Vegetable Weight-Loss Soup Ahead?

Yes, you can! Prepare the soup through Step 3 and refrigerate it in an airtight container for up to five days or portion the soup and freeze for up to six months. Top with pesto just before serving.

Additional reporting by Carrie Myers, M.S., Hilary Meyer and Jan Valdez

Ingredients

2 tablespoons extra-virgin olive oil
1 medium onion, chopped
2 medium carrots, chopped
2 stalks celery, chopped
12 ounces fresh green beans, cut into 1/2-inch pieces
2 cloves garlic, minced
8 cups no-salt-added chicken broth or low-sodium vegetable broth
2 (15 ounce) cans low-sodium cannellini or other white beans, rinsed
4 cups chopped kale
2 medium zucchini, chopped
4 Roma tomatoes, seeded and chopped
2 teaspoons red-wine vinegar
¾ teaspoon salt
½ teaspoon ground pepper
8 teaspoons prepared pesto

Directions

Heat oil in a large pot over medium-high heat. Add onion, carrots, celery, green beans and garlic. Cook, stirring frequently, until the vegetables begin to soften, about 10 minutes.

Photographer: Antonis Achilleos, Prop Stylist: Kay Clarke, Food Stylist: Emily Nabors Hall
Add broth and bring to a boil. Reduce heat to a simmer and cook, stirring occasionally, until the vegetables are soft, about 10 minutes more.

Photographer: Antonis Achilleos, Prop Stylist: Kay Clarke, Food Stylist: Emily Nabors Hall
Add white beans, kale, zucchini, tomatoes, vinegar, salt and pepper. Increase heat to return to a simmer; cook until the zucchini and kale have softened, about 10 minutes.

Photographer: Antonis Achilleos, Prop Stylist: Kay Clarke, Food Stylist: Emily Nabors Hall
Top each serving of soup with 1 teaspoon pesto.

Equipment

Large pot

Originally appeared: EatingWell.com, November 2017

Nutrition Facts (per serving)

225	Calories
8g	Fat
28g	Carbs
13g	Protein

Nutrition Facts
Servings Per Recipe 8
Serving Size 1 3/4 cups each
Calories 225
% Daily Value *
Total Carbohydrate 28g	10%
Dietary Fiber 8g	27%
Total Sugars 5g
Protein 13g	25%
Total Fat 8g	11%
Saturated Fat 1g	7%
Vitamin A 4134IU	83%
Vitamin C 30mg	34%
Folate 52mcg	13%
Sodium 406mg	18%
Calcium 106mg	8%
Iron 3mg	17%
Magnesium 89mg	21%
Potassium 866mg	18%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.