Vegetable Medley Soup Recipe
Last updated: March 2021
If possible, choose organic vegetables. Organics are free of chemicals and pesticides, which can be harmful to your liver. Clean all vegetables thoroughly before cutting.
Prep and cook time: 30 minutes
Makes 8 servings. Serving size 1.25 cups.
Ingredients for vegetable medley soup
- 2 tablespoons olive oil
- 1 yellow or sweet onion, chopped
- 3 cloves garlic, chopped or minced
- 1 can of seasoned petite diced tomatoes, do not drain
- 2 teaspoons dried oregano
- 1 teaspoon ground cumin
- 4 cups (32 fl oz) vegetable stock or broth (you can buy low sodium, if you prefer)
- 1 bay leaf
- 2 carrots, thinly sliced diagonally
- 1 yellow bell pepper, seeded and diced
- 2 yellow squash, sliced and quartered into bite-size pieces
- 2 zucchini, sliced and quartered into bite-size pieces
- ¾ cup of fresh green beans washed and cut into diagonal pieces
- 1 tablespoon grated lemon zest
- 2 tablespoons chopped fresh Cilantro
- ½ teaspoon salt (or no-salt seasoning such as Mrs. Dash)
- ¼ teaspoon freshly ground pepper
Directions for vegetable medley soup
- Place olive oil in a large pot, add chopped onion and garlic. Sauté and cook till tender. Add carrot, yellow bell pepper, yellow squash, zucchini squash, and green beans. Cook for 2 minutes, then add can-diced tomatoes.
- Add vegetable broth, oregano, cumin, fresh Cilantro, salt or non-salt seasoning, pepper, and bay leaf. Stir and cook for approximately 30 minutes, then add lemon zest.
- Remain cooking on low to medium heat until vegetables are tender. If you desire, add your optional ingredients like cooked pasta, beans, cabbage, or cooked chicken to the soup. Cook for additional 5 minutes. Ladle into bowls and enjoy.
Options for extra yumminess (This will change the calorie count, so you will need to adjust. Add the amount you desire.):
- Healthy-liver bonus options: Add ¼ green cabbage, sliced and cut into bite-size pieces, or 1 cup kale or fresh spinach to add additional liver benefits.
- Hearty meat option: Add 1 cooked or grilled chicken breast cut into bite-size pieces.
- Other options: Add cooked pasta, dark red kidney beans, or black beans.
This also freezes - great in individual size portions and ready on hand for later. Yum!
For patients who need low salt or no salt options, look for low sodium vegetable broth or make your own. Use no-salt seasoning options like Mrs. Dash. Fresh vegetables, legumes, and poultry are liver-healthy while naturally providing rich nutrients and vitamins good for your health.
- calories: 94
- fat: 4g
- protein: 2g
- sodium: 191mg
- sugar: 4g
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