Spanish Healthy Vegetable Soup
User Reviews
5
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Prep Time
15 mins
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Cook Time
30 mins
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Total Time
45 mins
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Servings
4 -5 people
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Calories
112 kcal
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Course
Main Course, Soup
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Cuisine
American
Spanish Healthy Vegetable Soup
Description
This soup uses a base of olive oil sautéed onion and garlic with oregano and optional fennel seeds to build flavor depth. Carrots and celery are cooked until sweet and tender before adding red bell peppers and cabbage. Crushed tomatoes and vegetable broth provide a rich, tangy base that is simmered until the vegetables meld into a balanced, hearty texture. Smoked paprika and cayenne pepper add a gentle smokiness and subtle heat, complementing the medley of vegetables.
Once cooked, the soup is seasoned with black pepper, salt, lemon zest, and juice for brightness, and finished with chopped parsley for fresh herbal notes. The combination results in a comforting, flavorful soup suitable for vegetarians and those seeking a healthy vegetable dish.
Variations can include adding other low-calorie vegetables like zucchini, fennel, or spinach to increase variety while keeping calories low. The soup keeps well refrigerated for several days, with lemon added at serving to maintain fresh flavor. The olive oil used provides flavor without significantly increasing calories.
Ingredients
Soup:
- 2 tsp olive oil
- 1 onion , finely chopped
- 2 garlic minced, cloves
- 1 tbsp oregano dried
- 2 tsp fennel seeds (optional)
- 2 carrot finely chopped, medium
- 1 celery finely chopped, large stalk/rib
- 2 red bell pepper cut into 2 cm / 4/5” pieces, aka red capsicum
- 5 cups cabbage , cut into 3 cm / 1.2” pieces (about 400g/14oz)
- 800g / 28 oz crushed tomato
- 3 cups (750 ml) vegetable broth low fat!, or chicken broth
- 1 tbsp smoked paprika (or any paprika)
- 1 tsp cayenne pepper (adjust spiciness to taste)
Finishes (not optional!):
- salt to taste
- black pepper to taste
- 1 lemon zest and juice to taste
- parsley finely chopped
Instructions
- Heat oil in a large pot over medium heat. Add garlic and onion, cook for 30 seconds or so.
- Add oregano and fennel seeds, cook for 2 minutes (lets flavour “bloom”).
- Turn heat down to medium low. Add carrots and celery, cook, stirring regularly, for 8 minutes until onion is sweet (not browned). This step is key to the flavour base of this soup.
- Add capsicum, turn heat up to high and cook for 2 minutes, stirring constantly.
- Add remaining Soup ingredients, bring to simmer then place lid on. Turn heat down to medium low, simmer for 25 minutes.
- Remove lid, adjust salt and pepper to taste.
- Ladle soup into bowls. Grate over lemon zest, squeeze of lemon juice and sprinkle with parsley. Serve!
Notes
- Other vegetables such as zucchini, fennel, spinach, beans, or asparagus can be added to diversify the soup.
- High-carb vegetables like pumpkin, potato, or peas can be included but will increase the calorie content.
- The soup stores well for 3 to 4 days; add lemon zest and juice just before serving for best freshness.
- Using olive oil to sauté vegetables enhances flavor significantly despite minimal added calories.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4-5 people
Amount Per Serving
Calories 112 kcal
% Daily Value*
| Serving | 391g | |
| Calories | 112cal | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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