Healing Vegetable Soup
A nourishing, easy-to-digest vegetable soup that supports gut health and provides gentle comfort any time of day.
IngredientsFor the Soup Base:
2 tablespoons olive oil
1 onion, chopped
2 leeks, chopped (white and light green parts only)
2 stalks celery, chopped
1 carrot, diced
1 red bell pepper, diced
1 zucchini, diced
2 potatoes, peeled and diced
2 cloves garlic, minced
1 chili pepper, minced (optional, for spice)
1 teaspoon sea salt (adjust to taste)
1/2 teaspoon black pepper
6 cups vegetable broth (or filtered water with 1 bouillon cube)
1 teaspoon dried thyme (or Italian herbs)
1 bay leaf
Optional Add-ins:
1 cup shredded cabbage
1/2 cup frozen peas
1 handful fresh parsley or dill, chopped (for garnish)
Juice of 1/2 lemon (added at the end for brightness)
Instructions
Sauté the Aromatics
In a large soup pot, heat olive oil over medium heat. Add the onion, leeks, and celery. Cook until softened, about 5 minutes.
Add Vegetables
Stir in the carrot, red pepper, zucchini, and potatoes. Cook for 3–4 more minutes.
Flavor It
Add the garlic, chili pepper (if using), salt, pepper, thyme, and bay leaf. Stir until fragrant, about 1 minute.
Pour in Broth
Add the vegetable broth. Bring to a boil, then reduce heat to low and simmer, uncovered, for 25–30 minutes, or until vegetables are tender.
Add Final Touches
Remove bay leaf. Stir in any optional ingredients like peas, cabbage, or lemon juice. Taste and adjust seasoning.
Serve Warm
Garnish with fresh parsley or dill and enjoy with a slice of sourdough or whole-grain toast if desired.
Servings
Makes 4–6 servings
Nutritional Info (Per Serving, Approx.)
Calories: ~150
Carbs: 25g
Protein: 3g
Fat: 5g
Fiber: 5g
Sugar: 6g
Sodium: 400–600mg (depending on broth)
Health Benefits
Ingredient Benefit
Leeks & Onion Prebiotic fiber for gut health
Garlic Antibacterial, immune-boosting
Carrot & Zucchini Rich in beta-carotene and antioxidants
Potato Soothing starch, easy to digest
Celery Anti-inflammatory, high water content
Olive oil Healthy fat for nutrient absorption
Chili pepper (optional) May boost circulation & metabolism
Q&A: Healing Vegetable Soup EditionQ: Is this soup good for digestion and bloating?
A: Yes! It’s packed with anti-inflammatory and gut-soothing ingredients like leeks, celery, and garlic.
Q: Can I make it in advance?
A: Absolutely. It stores well in the fridge for up to 5 days, and the flavors deepen over time.
Q: Can I freeze it?
A: Yes! Freeze in airtight containers for up to 3 months. Thaw in the fridge overnight and reheat gently.
Q: Is it okay to eat this soup for multiple meals a day?
A: Definitely! It’s light yet nourishing, perfect as a base meal. Just ensure you’re getting variety throughout your day if you’re eating it regularly.
Q: Can I make it in a slow cooker?
A: Yes — just sauté the aromatics first, then add everything to the slow cooker and cook on low for 6–8 hours or high for 3–4 hours.
