Vegetable Soup(Heart Smart)
A hearty and flavorful vegetable soup featuring fresh tomatoes, carrots, celery, and lima beans, all simmered to perfection. Light yet satisfying, this dish is perfect for a healthy lunch or dinner, appealing to vegetarians and anyone seeking a low-sodium, nutritious option.
Ingredients
- 1 Tbsp. vegetable oil ⓘ
- 1/2 c. chopped onion ⓘ
- 2 garlic cloves, minced ⓘ
- 1 (16 oz.) can tomatoes in juice, chopped ⓘ
- 1 c. low sodium chicken broth ⓘ
- 1 c. sliced carrots ⓘ
- 1 c. sliced celery ⓘ
- 1/4 c. chopped fresh parsley ⓘ
- 1 tsp. basil, crushed ⓘ
- 1/4 tsp. salt ⓘ
- 1/8 tsp. pepper ⓘ
- 1 c. frozen lima beans ⓘ
- 1/2 c. water ⓘ
Instructions
- In a medium saucepan over medium-high heat, heat the vegetable oil and cook the chopped onion and minced garlic for about 3 minutes or until soft, stirring frequently.
- Add the chopped tomatoes in juice, low sodium chicken broth, sliced carrots, sliced celery, chopped parsley, crushed basil, salt, and pepper. Bring to a boil, then reduce heat and cover.
- Simmer for about 20 minutes.
- Add the frozen lima beans and water; bring to a boil.
- Reduce heat and cover.
- Simmer for about 20 minutes or until the lima beans are tender.
Tips & Substitutions
For a heart-smart twist, consider using olive oil instead of vegetable oil for added flavor and health benefits. You can also substitute fresh vegetables based on what you have on hand; zucchini or bell peppers work well. If you're looking for more protein, adding cooked chicken or beans can enhance the dish, making it more filling. This soup can be a great starter for a meal or a satisfying main dish.
Serving Suggestions
Serve this hearty vegetable soup with crusty whole-grain bread for a complete meal. A sprinkle of grated Parmesan cheese on top adds a delicious finishing touch. For a heartier option, pair it with a side salad or consider serving it alongside Chicken Macaroni Casserole for a balanced dinner.
Storage & Reheating
Leftover vegetable soup can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, simply warm it on the stove over medium heat or microwave in a microwave-safe bowl until heated through. If the soup thickens, add a splash of water or broth to reach your desired consistency.
Nutrition & Diet Analysis (per serving)
Each serving of Vegetable Soup(Heart Smart) contains roughly 464 calories, with 15g protein, 44g carbohydrates, and 29g fat. It is an excellent source of vitamin C (78% of the Daily Value), iron (54% of the Daily Value), and dietary fiber (50% of the Daily Value). Note that it is relatively high in sodium, at 1837mg per serving (80% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use fresh tomatoes instead of canned?
Yes, you can use fresh tomatoes instead of canned. About 4-5 medium tomatoes should work well. Just chop them and add them to the pot with the other ingredients. Keep in mind that fresh tomatoes may require a little more cooking time to break down and blend into the soup.
Is there a vegetarian option for the broth?
Absolutely! For a vegetarian version, simply replace the low sodium chicken broth with vegetable broth. This will keep the soup flavorful while ensuring it's suitable for vegetarians. You can also enhance the taste by adding more herbs and spices.
How can I make this soup spicier?
If you prefer a spicier vegetable soup, consider adding a pinch of red pepper flakes or a dash of hot sauce to the pot. You can also include diced jalapeños or serrano peppers for an extra kick. Adjust the spiciness to your taste as it simmers.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).