A nourishing, easy-to-digest vegetable soup that supports gut health and provides gentle comfort any time of day.
Ingredients
For 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 Edition
Q: 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.
