About the Recipe

Vegetable Soup is a wholesome and comforting dish, packed with fresh vegetables and aromatic flavors. Light yet satisfying, it's perfect as a starter, a light lunch, or a cozy dinner. Easy to make and highly versatile, this soup can be enjoyed smooth and creamy or chunky and hearty, making it a favorite for all seasons.

Suitable For

• Weight loss
• Diabetes
• Heart health
• Detox / low-calorie diets

Portion

1 serving (~400 ml)

Ingredients

• ½ cup zucchini
• ½ cup cabbage
• ¼ cup carrots
• ¼ cup celery
• ¼ onion
• 1 tsp olive oil
• 2 cups vegetable broth

Preparation

1. Prepare the aromatics: Heat the olive oil or butter in a large pot over medium heat. Add the chopped onion and sauté for 3–5 minutes, until soft and translucent. Add the minced garlic and cook for another 30–60 seconds, until fragrant.
2. Add the vegetables: Toss in your chopped vegetables and stir to coat them in the onion and garlic mixture. Cook for 3–5 minutes, just enough to start softening them.
3. Simmer: Pour in the broth, ensuring the vegetables are mostly covered. Add any herbs you like. Bring to a gentle boil, then reduce heat to low and let simmer for 20–30 minutes, or until the vegetables are tender.
4. Blend or leave chunky: Smooth version: Use an immersion blender to puree the soup directly in the pot, or transfer in batches to a blender. Chunky version: Simply leave as-is for a hearty, textured soup.
5. Season and serve: Taste and adjust with salt, pepper, or a splash of cream/coconut milk if desired. Serve hot with fresh bread or a sprinkle of fresh herbs.

Nutritional Value

Approximate Per Serving

Clinical Modifications

Weight Loss (~80–100 kcal)

• Use ½ tsp olive oil
• Increase cabbage and zucchini (low-calorie volume foods)
• Reduce carrots slightly

Result: Lower calories, high satiety

Prediabetes / Type 2 Diabetes

• Reduce carrots (moderate glycaemic load)
• Add more non-starchy vegetables (zucchini, cabbage, greens)

Benefit: Better blood sugar control

High Cholesterol

• Keep oil minimal (1 tsp or less)
• Avoid butter or cream additions
• Add fiber-rich vegetables

Benefit: Supports cholesterol reduction

Hypertension (Low Sodium)

• Use low-sodium or no-salt broth
• Avoid added salt
• Add herbs, garlic, and lemon for flavor

Benefit: Helps manage blood pressure

High-Protein Version

• Add ½ cup cooked lentils
• OR Add tofu cubes (50–70g)

Result: Protein increases to ~10–15 g