This is one of my oldest recipes. It’s a decade old now and one of my favorites. Embracing the bounty of locally in-season vegetables is not only a delicious culinary experience but also a nutritional powerhouse. This vegetable herb soup celebrates the freshness of seasonal produce. This recipe not only tantalizes your taste buds but also provides a wealth of essential nutrients for your well-being. While I love using fresh herbs, dried herbs work just as well. Serve this soup with fresh homemade baguette for a satisfying meal. This is a perfect spring, summer or fall soup. Once zucchini becomes available, this recipe hits our bowls. Let’s dive into some of the nutritional health benefits from this simple recipe.
Nutritional Health Benefits:
- Rich in Vitamins and Minerals: Carrots provide beta-carotene, while bell peppers offer a generous dose of vitamin C. Zucchini and cherry tomatoes add essential vitamins and minerals to the mix.
- Antioxidant Boost: Fresh herbs like sage and thyme are loaded with antioxidants, helping to combat oxidative stress in the body.
- Heart-Healthy Fats: Olive oil not only enhances the flavor but also contributes to heart-healthy monounsaturated fats.
- Digestive Health: Garlic not only adds a savory kick but also boasts digestive health benefits. The fiber from the beans helps keep you full and your digestive system regular. Pro tip- add a bay leaf when cooking beans to help pull out the phytic acid, making beans easier to digest and absorb the nutrients.
Incorporating locally in-season vegetables into your diet is a simple yet powerful way to nourish your body with a variety of essential nutrients. This roasted vegetable medley with a burst of fresh herbs not only satisfies your taste buds but also promotes overall well-being. So, head to your local farmers’ market, gather these seasonal delights, and treat yourself to a nutritious and flavorful culinary experience! Shopping local for vegetables is a great way to eat in season and support local farmers. Here’s a short blog post about eating local and some of the benefits.
Vegetable Herb Soup
Ingredients
- 2 15-ounce can organic cannellini beans, drained and rinsed and divided
- 1 tablespoon olive oil
- 1/2 large onion diced
- 2-3 large carrots chopped into circles
- 2 stalks celery diced
- 1 zucchini diced or chopped into half moons (circles cut in half)
- 3 clove garlic minced
- 32 ounces chicken broth or vegetable broth
- 1 14.5-ounce can diced tomatoes- I like to use fire roasted
- 2 cups chopped baby spinach leaves or finely chopped kale
- 1 Lemon zested and juiced
Herbs and Seasonings
- 1 teaspoon Oregano dried
- 1 tablespoon chopped fresh thyme leaves or 1 teaspoon dried
- 2 teaspoons chopped fresh sage leaves or 1/2 teaspoon dried
- 2 tsp Italian Seasoning dried
- 1 teaspoon salt
- Freshly ground black pepper
- 2 Bay leaves
Optional Ingredients
- 1 can Coconut Milk
- Shaved Parmesan Cheese
Instructions
- In a small bowl mash half of the beans with a masher or the back of a spoon, and set aside.
- Heat the oil in a large soup pot over medium-high heat. Add the onion, carrots, celery, zucchini, garlic, thyme, sage, 1 teaspoon of salt and ground black pepper. Cook stirring occasionally until the vegetables are tender, about 5 minutes.
- Add the broth and tomatoes with the juice and bring to a boil. Add the mashed and whole beans and the spinach leaves and cook until the spinach is wilted, about 3 minutes more. Add lemon zest and juice and if using stir in the coconut milk.
- Serve topped with Parmesan, if desired. Enjoy