Vegan Hearty Vegetable Soup (Low-Carb, Low Points Recipe)
Welcome to our Vegan Hearty Vegetable Soup recipe—your ultimate comfort food with a healthy twist! This hearty soup is the perfect solution for those seeking a delicious, satisfying, and nutrient-dense meal without breaking their dietary goals. Whether you’re following a low-carb lifestyle or aiming for a low SmartPoints count with Weight Watchers (WW), this soup is designed to fit perfectly into your wellness plan.
About this Recipe:
This Vegan Hearty Vegetable Soup is filled with fresh, colorful vegetables, making it a powerhouse of vitamins, minerals, and antioxidants. The soup has been designed to keep the carb count low while still providing a satisfying, filling meal. It’s great for meal prep, perfect for lunch or dinner, and can easily be customized to fit your preferences.
The key ingredients in this soup are non-starchy vegetables, which help lower the carbohydrate content while still giving you the feeling of fullness. The flavors come from a blend of fresh herbs and spices, enhancing the taste without adding any unnecessary calories or points.
If you’re looking for a delicious way to stay on track with your dietary goals without sacrificing taste, this recipe is a must-try.
Ingredients for Vegan Hearty Vegetable Soup
To make this low-carb, vegan, and WW-friendly soup, you’ll need the following ingredients:
- 1 tablespoon olive oil
- 1 medium onion, finely chopped
- 2 medium carrots, diced
- 2 celery stalks, diced
- 1 medium zucchini, chopped
- 1 cup cauliflower florets
- 1 cup green beans, chopped
- 1 cup cabbage, shredded
- 1 medium tomato, diced
- 1 teaspoon garlic, minced
- 1 teaspoon fresh ginger, minced (optional)
- 1 tablespoon fresh parsley, chopped
- 1 tablespoon fresh thyme (or 1 teaspoon dried thyme)
- 1 tablespoon fresh rosemary (or 1 teaspoon dried rosemary)
- 1 teaspoon ground turmeric
- 1 teaspoon smoked paprika
- 4 cups vegetable broth (low-sodium)
- 2 cups water
- 1 tablespoon lemon juice
- 1 teaspoon sea salt (adjust to taste)
- Freshly ground black pepper (to taste)
- 1 tablespoon apple cider vinegar (optional, for a tangy twist)
Instructions for Vegan Hearty Vegetable Soup
Step 1: Prepare the Vegetables
Begin by washing and prepping all of your vegetables. Dice the onion, carrots, celery, and zucchini. Chop the cauliflower into small florets, and slice the green beans into bite-sized pieces. Shred the cabbage and chop the tomato. Mince the garlic and ginger (if using) and prepare your herbs.
Step 2: Sauté the Aromatics
In a large pot, heat the olive oil over medium heat. Once the oil is hot, add the chopped onions and sauté them for 3-4 minutes until they are soft and translucent. Then, add the minced garlic (and ginger if using) and cook for another 30 seconds, until fragrant.
Step 3: Add the Vegetables
Add the diced carrots, celery, zucchini, cauliflower florets, green beans, and shredded cabbage to the pot. Stir well, allowing the vegetables to cook for about 5 minutes. This helps to enhance the flavor and soften them slightly.
Step 4: Season the Soup
Now it’s time to add the seasonings. Sprinkle in the turmeric, smoked paprika, thyme, rosemary, and a pinch of salt and pepper. Stir the vegetables and spices together to coat them evenly. Allow the spices to bloom in the heat for about 1 minute, releasing their essential oils and flavor.
Step 5: Add the Liquid
Pour in the vegetable broth and water, ensuring the vegetables are fully submerged. Stir to combine all ingredients, and bring the soup to a boil over medium-high heat.
Step 6: Simmer the Soup
Once the soup begins to boil, reduce the heat to low and cover the pot. Let the soup simmer for 25-30 minutes, or until all the vegetables are tender and the flavors have melded together. Stir occasionally, making sure nothing sticks to the bottom of the pot.
Step 7: Taste and Adjust
After the vegetables are cooked to your desired tenderness, taste the soup and adjust the seasoning. Add more salt, pepper, or herbs if needed. For a little tang, add a tablespoon of lemon juice and apple cider vinegar (optional), and stir well. This will enhance the flavors and brighten the soup.
Step 8: Serve
Once your soup is done cooking, ladle it into bowls. Garnish with freshly chopped parsley or additional herbs, and serve hot. Pair with a side of leafy greens or a simple salad for a complete meal. Enjoy your healthy, comforting, and low-carb vegan soup!
Nutrition Information (Per Serving)
This Vegan Hearty Vegetable Soup is designed to be low-carb, low-calorie, and full of fiber. Below is the approximate nutritional breakdown for one serving (1 cup):
- Calories: 80 kcal
- Total Carbohydrates: 15g
- Fiber: 6g
- Net Carbs: 9g
- Protein: 2g
- Fat: 2g
- Sodium: 400mg
- Sugars: 5g
WW SmartPoints Breakdown
For those following Weight Watchers (WW), this recipe is designed to be low in SmartPoints. The breakdown is as follows:
- Blue Plan: 0 SmartPoints (per serving)
- Green Plan: 0 SmartPoints (per serving)
- Purple Plan: 0 SmartPoints (per serving)
Since this soup is packed with non-starchy vegetables and doesn’t include any high-carb ingredients, it’s virtually free of SmartPoints across all WW plans! This makes it a perfect option for a filling snack or light meal that won’t impact your points budget.
Useful Tips and Variations
- Adjust the Consistency: If you prefer a thicker soup, you can blend part of the soup with an immersion blender or in a regular blender. This will create a creamy texture while maintaining the low-carb integrity of the dish.
- Add Protein: While this soup is great as-is, you can add plant-based protein like tofu, tempeh, or cooked lentils for a heartier meal. Just be mindful of the added carbs if you’re sticking to a strict low-carb plan.
- Make It Spicy: If you like a little heat, feel free to add red pepper flakes or a chopped chili pepper to the soup while it simmers.
- Storage: This soup stores well in the refrigerator for up to 5 days, and can also be frozen for up to 3 months. Just ensure it’s cooled completely before storing in an airtight container.
- Customizable Veggies: This soup is highly versatile, and you can swap out any of the vegetables based on what you have on hand or what’s in season. Spinach, kale, or bell peppers can be great additions, or try swapping the zucchini for eggplant or mushrooms.
Why This Soup is Perfect for Your Diet
- Low-Carb & Low-Calorie: This soup contains minimal starchy vegetables, which helps to keep the carb content low while still offering plenty of fiber and essential nutrients. It’s ideal for anyone following a keto, low-carb, or paleo diet.
- Weight Loss Friendly: With zero SmartPoints across all WW plans and a minimal calorie count, this hearty vegetable soup is an excellent choice for those looking to lose or maintain weight. It’s nutrient-dense, low in fat, and provides a great amount of fullness without adding excessive calories or carbs.
- High in Fiber: The high fiber content from the vegetables makes this soup both filling and satisfying, helping to control hunger and promote digestive health. Fiber also helps regulate blood sugar levels, making this soup suitable for those managing diabetes.
- Packed with Nutrients: With a variety of colorful vegetables, this soup is loaded with vitamins A, C, and K, along with folate, magnesium, and potassium. These nutrients play a key role in supporting your immune system, bone health, and overall vitality.
- Perfect for Meal Prep: This soup is an ideal candidate for meal prepping. You can make a large batch, divide it into single servings, and store it in the fridge or freezer. It reheats beautifully, making it a great option for busy weeks when you need a healthy, quick meal on hand.
Conclusion
This Vegan Hearty Vegetable Soup is not only a comforting bowl of goodness but also a healthy, weight-conscious meal option. By focusing on low-carb, whole-food ingredients, we’ve crafted a recipe that’s flavorful, satisfying, and compatible with a variety of dietary needs. Whether you’re following WW, keto, or simply trying to incorporate more plant-based meals into your diet, this soup will quickly become a favorite in your meal rotation.
Feel free to experiment with the vegetable combinations or spice levels to suit your taste, but no matter how you make it, you’ll always end up with a hearty, delicious, and nutritious soup that supports your health and wellness goals.