Simple Fresh Vegetable Soup
This soup has lots of garlic and scallions to keep your immune system strong!
This soup is dedicated to all of my over-40-women-friends… those of you who want all that you deserve: inner health, outer beauty, youthful insides and outsides, a healthy immune system, balanced hormones, weight loss, radiant skin… I know, it sounds like a tall order, but this soup really does have ingredients to heal you inside and out and make you feel and look younger. It’s not magic. Well, actually, it kind of is a little like magic… This simple fresh vegetable soup is the complete package for every woman over 40.
And, it’s really easy to make, so it won’t mess with your work schedule or your busy life.
And, it can be made with whatever fresh veggies you have in your fridge.
And, the base is made with packaged broth.
And, you can just put the whole pot in your fridge and eat it all week long.
One of the things that I tell my clients is that if you make a big pot of healthy soup at the beginning of the week, you will have no reason to grab unhealthy snacks when you come home famished.
OMG, I sound like a commercial for soup! Haha… I’m not selling this soup — I promise — but I do love it!
Okay, back to this simple fresh vegetable soup. This is so good. The veggies are cooked perfectly — you know what I mean — not mushy but not too crunchy. And the garlic infuses the broth so it has just the right amount of flavor. And there are some non-traditional vegetable soup ingredients like capers and chipotles so that you really feel like a gourmet when you try it.
I topped my soup with some vegan Parmesan, but feel free to use some croutons (preferably grain-free), or some crumbled crackers.
Right about now, I’m getting really sad that there’s no more soup left in my pot…
If you are looking for another easy soup recipe, try my Slow Cooker Vegan Split Pea Soup.
Here are some of the awesome healing ingredients in this simple fresh vegetable soup:
Garlic is amazing in its antiviral and antibacterial capabilities. Garlic is actually a Chinese herb (Da Suan). It’s used to kill toxins and parasites and also to reduce swelling in the body. It’s what I call a great “A” herb: anesthetic, antibacterial, anti fungal, antioxidant, antiviral, etc….
Scallions, as I tell you often, are one of my favorites. In Chinese medicine, the root of the scallion is a healing herb (Cong Bai). I always keep scallions on hand in my refrigerator so that I can whip up a batch of cold and flu fighting tea (scallion roots and ginger) the second anyone feels that scratchy throat coming on. It helps the body sweat out toxins. Scallions are antiviral and antibacterial; they are good for the common cold and general nasal congestion — just don’t eat too many if you have a fever.
Celery actually helps stop bleeding — so if you or anyone you know has just had surgery, start adding celery to your dishes! Celery is also great to help lower blood pressure and it’s been known to help with insomnia.
Bell peppers help with indigestion. If you are feeling bloated and full from over-eating a lot lately, consuming bell peppers will help reduce this feeling. They are also good for blood circulation and research has shown that they are good for people with a low appetite or anorexia. It used to be common in China to use green pepper tea to soothe indigestion.
In Chinese medicine, we use tomatoes to aid in digestion and to help detoxify the body. They are also good to combat excess cholesterol, lessen inflammation and curb asthma. Tomatoes can also quench thirst, and they can help fight some kidney infections.
Zucchini cools your body off and makes you feel better during those hot days of summer. It helps your body release excess heat and it will make your mind feel more calm.
I love mushrooms. In Chinese medicine, mushrooms ARE medicine. They are herbs. They are one of the most healing foods around.1 However, I was taught to stay away from the plain white button shrooms that are so readily available. Recently, however, I learned that I was doing myself a disservice by avoiding these mushrooms. It turns out, if you make sure they are organic, there are lots of benefits in button mushrooms! They are detoxifying, can help get rid of phlegm, ease diarrhea, are good for circulation, and new research has shown that if you eat them often enough, they can reduce cancer cells in the body.
Parsley has been shown to reduce tumors in the lungs and to neutralize the effects of carcinogens, including cigarette smoke. It is high in vitamins A and C, and is good for your heart. This herb is also a natural breath freshener. So, if you have a chance to use more than a few sprigs as a garnish, go for it.
Capers, although small in size, are a big source of anti-oxidants, and they actually can make you feel better emotionally because they activate the “happiness” center of your brain.
- 1 qt vegetable broth
- 6 garlic cloves, smashed
- 4 scallions, sliced (including the root end)
- 1 green bell pepper, diced
- 1 14.5 oz can diced tomatoes
- 2 carrots, peeled and sliced
- 2 celery ribs, chopped
- 1 med zucchini, diced
- 1 head broccoli, crowns cut into florets, stems sliced
- 8 oz white button mushrooms, chopped
- ¼ lb sun-dried tomatoes, rehydrated in some hot water, sliced
- ½ cup fresh parsley, roughly chopped
- sea salt and black pepper
- ½ tsp dried hot red pepper flakes
- 1 tsp chipotle pepper with adobo (either just use the sauce or mince the peppers)
- 3 tsp capers, drained
- vegan Parmesan cheese shreds, for garnish (optional)
- Pour the broth and tomatoes into a large pot. Bring to a simmer.
- Add the garlic, bell peppers, carrots, celery, and broccoli.
- Simmer 5 mins.
- Now add the rest of the ingredients. Stir and cook 20 minutes, or until the veggies are cooked al dente.
- Ladle into bowls and top with Parmesan.