Use-It-Up Vegetable Soup

4.7

(3)

3 Reviews

For the best results, choose one "star" vegetable and no more than 3 supporting ones to prevent the flavors from getting muddy—go green with a mixture of broccoli stems, cauliflower leaves and core, wilted kale and spinach, or get a beta carotene boost with leftover winter squash, wrinkly carrots and a parsnip. The addition of potato (perhaps an old one that's growing roots?) and a scoop of oats give the soup a luxurious mouthfeel without cream, while lemon juice brightens the flavor.

Ivy Manning

Updated on April 18, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Breana Lai Killeen, M.P.H., RD

Use-It-Up Vegetable Soup — Photo: Photography / Jenny Huang, Food Styling / Tyna Hoang, Prop Styling / Nicole Louie

Active Time:

20 mins

Total Time:

1 hr

Servings:

Nutrition Profile:

Nut-Free Dairy-Free Soy-Free High-Fiber Vegan Vegetarian Egg-Free Gluten-Free Low-Calorie

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Ingredients

2 tablespoons extra-virgin olive oil
1 medium onion, chopped
3 cloves garlic, chopped
6 cups chopped raw vegetables
4 cups low-sodium vegetable broth, plus more if needed
1 medium potato or white sweet potato (8 ounces), chopped
½ cup old-fashioned rolled oats
½ teaspoon salt
1 bay leaf
1 tablespoon lemon juice
½ teaspoon freshly grated nutmeg
⅛ teaspoon cayenne pepper
⅛ teaspoon ground pepper
Chopped fresh herbs, such as basil, dill and/or parsley, for garnish
Grated Parmesan cheese or nutritional yeast for serving

Directions

Heat oil in a large pot over medium-high heat. Add onion and cook, stirring frequently, until tender, about 5 minutes. Add garlic and cook until fragrant, about 45 seconds. Add vegetables, broth, potato, oats, salt and bay leaf. Bring to a simmer. Reduce heat to medium-low, cover and simmer, stirring occasionally, until the vegetables smash easily when pressed against the side of the pot, 30 to 40 minutes.
Discard the bay leaf. Puree the soup in the pot with an immersion blender or in batches in a blender. (Use caution when blending hot liquids.) Add lemon juice, nutmeg, cayenne and pepper. Thin with additional broth, if desired. Garnish with herbs and cheese (or nutritional yeast), if desired.

To make ahead

Refrigerate for up to 5 days.

Originally appeared: EatingWell Magazine, April 2022

Nutrition Facts (per serving)

235	Calories
9g	Fat
34g	Carbs
9g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 1/2 cups
Calories 235
% Daily Value *
Total Carbohydrate 34g	12%
Dietary Fiber 8g	29%
Total Sugars 7g
Protein 9g	18%
Total Fat 9g	12%
Saturated Fat 1g	5%
Vitamin A 7898IU	158%
Vitamin C 158mg	176%
Vitamin E 2mg	13%
Folate 171mcg	43%
Vitamin K 410mcg	342%
Sodium 490mg	21%
Calcium 148mg	11%
Iron 3mg	17%
Magnesium 75mg	18%
Potassium 957mg	20%
Zinc 1mg	9%

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.

Use-It-Up Vegetable Soup

Ingredients

Directions

To make ahead

Nutrition Facts (per serving)

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