![Use-It-Up Vegetable Soup](https://cdn.statically.io/img/www.eatingwell.com/thmb/fofTTWplor4-xwGzA4N7QVOv60Q=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/use-it-up-vegetable-soup-a7d086c28aa1431c8bda874a8dab54a2.jpg)
Ingredients
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2 tablespoons extra-virgin olive oil
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1 medium onion, chopped
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3 cloves garlic, chopped
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6 cups chopped raw vegetables
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4 cups low-sodium vegetable broth, plus more if needed
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1 medium potato or white sweet potato (8 ounces), chopped
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½ cup old-fashioned rolled oats
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½ teaspoon salt
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1 bay leaf
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1 tablespoon lemon juice
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½ teaspoon freshly grated nutmeg
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⅛ teaspoon cayenne pepper
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⅛ teaspoon ground pepper
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Chopped fresh herbs, such as basil, dill and/or parsley, for garnish
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Grated Parmesan cheese or nutritional yeast for serving
Directions
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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.
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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.
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.