Nutrition Notes

Is This Vegetable Soup Good for You?

The vegetables and beans in this soup offer a wealth of vitamins, minerals, fiber and antioxidants. One 1 1/2-cup serving of this vegetable soup provides almost a day's worth of vitamin A and about one-third of your vitamin C and fiber for the day. You'll also get a nice boost of magnesium, potassium, iron, folate and calcium. Altogether, the nutrients in this soup make for a bowl of inflammation-fighting goodness that will also keep you full and satisfied.

Is Pesto Healthy?

Pesto is a delicious combination of several healthy ingredients. While there are variations of it, pesto typically contains olive oil, basil, pine nuts, garlic and Parmesan cheese. If you're eating vegan or avoid dairy, look for a pesto that is made without cheese. If you follow a vegetarian diet, note that some Parmesan cheeses are not vegetarian since they are made using animal rennet, an enzyme that aids in the production of cheese.

Tips from the Test Kitchen

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

All vegetables work well in vegetable soup. We use onions, carrots, celery, green beans, kale, zucchini, tomatoes and garlic in our version, but there's room to get creative! Some other veggies that work well in vegetable soup are leeks, fennel, potatoes, peppers, eggplant, peas, corn, spinach and Swiss chard—the list goes on! 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 building the flavor. Move next to vegetables that add bulk, like carrots, peas and squash, and finally, one or two tender leafy greens that add texture, like spinach or kale.

I Don't Have a Parmesan Rind. Is There a Substitute?

Parmesan rind is the outer layer that forms on the cheese as it ages. We add a Parmesan rind to give this soup a rich, umami taste. It's a great hack for building flavor, but if you don't have one on hand, you can add a dash of soy sauce or tamari, nutritional yeast or extra spices to give the flavor a boost.

two Parmesan rinds — Photographer: Robby Lozano, Food Stylist: Margaret Dickey, Prop Stylist: Lydia Pursell

Can I Use Other Garnishes for the Soup?

Garnish isn't just for looks. It can also add flavor and dimension to your vegetable soup. We add pesto as a finishing touch. Other garnishes to try are chopped fresh herbs, flavored oils, a dollop of yogurt, chopped roasted red peppers or sun-dried tomatoes, or a grated hard cheese like Parmesan or Pecorino Romano.

overhead view of hand with a ladel, pouring vegetable soup into a bowl, slow cooker with soup — Photographer: Robby Lozano, Food Stylist: Margaret Dickey, Prop Stylist: Lydia Pursell

Frequently Asked Questions

Can I Make This Vegetable Soup on the Stovetop?

We cook this vegetable soup in the slow cooker, which works well for busy days. You can assemble your dinner in the morning and have it ready four to six hours later. You can also cook it on the stovetop and have it ready in less time. Check out the stovetop version of this healthy soup.

Can I Make Slow-Cooker Vegetable Soup Ahead?

Yes, you can! Prepare the soup through Step 1 and refrigerate in an airtight container for up to five days or portion the soup and freeze for up to six months. Finish Step 2 just before serving.

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

Ingredients

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

Directions

Combine onion, carrots, celery, green beans, kale, zucchini, tomatoes, garlic, white beans, broth, Parmesan rind (if using), salt and pepper in a 6-quart or larger slow cooker. Cover and cook on High for 4 hours or Low for 6 hours.

Photographer: Robby Lozano, Food Stylist: Margaret Dickey, Prop Stylist: Lydia Pursell
Remove Parmesan rind, if using. Stir in vinegar and top each serving of soup with 1 teaspoon pesto.

Photographer: Robby Lozano, Food Stylist: Margaret Dickey, Prop Stylist: Lydia Pursell

Equipment

6-quart or larger slow cooker

Recipe Updates

Based on earlier reviews and comments on this recipe, we've retested and made the following adjustments (and updated the nutritional analysis accordingly):

Added an optional Parmesan rind (to boost flavor).

Originally appeared: EatingWell.com, November 2017

Nutrition Facts (per serving)

174	Calories
4g	Fat
26g	Carbs
10g	Protein

Nutrition Facts
Servings Per Recipe 8
Serving Size 1 1/2 cups
Calories 174
% Daily Value *
Total Carbohydrate 26g	10%
Dietary Fiber 8g	27%
Total Sugars 5g
Protein 10g	21%
Total Fat 4g	5%
Saturated Fat 1g	4%
Vitamin A 4134IU	83%
Vitamin C 30mg	34%
Folate 52mcg	13%
Sodium 714mg	31%
Calcium 102mg	8%
Iron 3mg	16%
Magnesium 87mg	21%
Potassium 763mg	16%

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.