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Low-Fat Mixed Veggie Soup – A Bright, Comforting Bowl

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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1 tablespoon olive oil (or avocado oil)
  • 1 medium yellow onion, diced
  • 2 medium carrots, diced
  • 2 celery stalks, diced
  • 3 garlic cloves, minced
  • 1 tablespoon tomato paste
  • 1 teaspoon dried Italian seasoning (or a mix of dried basil and oregano)
  • 1 teaspoon ground cumin (optional but recommended)
  • 1 bay leaf
  • 1 medium russet or 2 small Yukon Gold potatoes, peeled and diced
  • 1 medium zucchini, diced
  • 1 cup green beans, trimmed and cut into bite-size pieces
  • 1 red bell pepper, diced
  • 1 can (14.5 oz) diced tomatoes, with juices
  • 6 cups low-sodium vegetable broth (or chicken broth)
  • 2 cups chopped leafy greens (spinach, kale, or Swiss chard)
  • 1 tablespoon lemon juice (plus more to taste)
  • Fresh parsley or basil, chopped (for garnish)
  • Salt and black pepper, to taste
  • Optional: red pepper flakes for a little heat

Method
 

  1. Warm the pot: Heat the olive oil in a large soup pot over medium heat. When it shimmers, add the onion, carrots, and celery with a pinch of salt. Cook 5–6 minutes, stirring occasionally, until the vegetables are soft and fragrant.
  2. Build the base: Stir in the garlic, tomato paste, Italian seasoning, and cumin. Cook 1 minute until the tomato paste darkens slightly. This step adds depth without extra fat.
  3. Add the core veggies: Add potatoes, zucchini, green beans, and bell pepper. Toss to coat in the aromatic base for 1–2 minutes.
  4. Simmer: Pour in the diced tomatoes with their juices and the broth. Add the bay leaf. Bring to a gentle boil, then reduce to a lively simmer. Cook 15–18 minutes, or until the potatoes are tender but not falling apart.
  5. Finish with greens: Stir in the chopped spinach or kale and cook 2–3 minutes, just until wilted and bright.
  6. Season smartly: Remove the bay leaf. Add lemon juice, then taste and season with salt, black pepper, and red pepper flakes if you like. Adjust acidity and salt—small tweaks make a big difference.
  7. Serve: Ladle into bowls and garnish with fresh parsley or basil. If desired, add an extra squeeze of lemon for brightness.