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Summer vegetable soup
8
Take advantage of the wealth of summer vegetables and herbs to make this flavorful soup. Despite the long list of ingredients, the soup comes together quickly.
- Extra virgin olive oil, 1 tbsp(s)
- Yellow onion, 1 medium, chopped (about 1 cup)
- Garlic, 3 clove(s), chopped
- Plum (Roma) tomato, 4 plum tomato(es), peeled, seeded and diced
- Fresh oregano, 1 tbsp(s), or 1 tsp dried
- Cumin, ground, 1 tsp(s)
- Low-sodium vegetable broth, 4 cup(s), or no added salt vegetable stock
- Bay leaf, 1 leaf(s)
- Carrots, 1 medium, peeled, halved lengthwise and thinly sliced crosswise (about 1 cup)
- Yellow bell pepper, 1 medium, seeded and diced (about 1 cup)
- Zucchini, 1 medium, halved lengthwise and thinly sliced crosswise (about 1 cup)
- Lemon zest, 1 tbsp(s)
- Cilantro, fresh, 2 tbsp(s), chopped
- Salt, ¼ tsp(s)
- Black pepper, ¼ tsp(s), ground
Method
In a large saucepan, heat the olive oil over medium heat. Add the onion and sauté until soft and translucent, about 4 minutes. Add the garlic and sauté for 30 seconds; don't let the garlic brown. Add the tomatoes, oregano and cumin and sauté until the tomatoes are softened, about 4 minutes.
Add the stock and bay leaf and bring to a boil, then reduce the heat to medium low and bring to a simmer. Add the carrot and bell pepper and cook for 2 minutes. Add the zucchini and simmer until the vegetables are tender, about 3 minutes longer. Stir in the lemon zest and cilantro. Season with the salt and pepper. Discard the bay leaf.
Ladle 1¼ cup of soup into individual bowls or mugs and serve immediately.
Nutrition facts per serving
Makes 8 servings
Food Groups
|
V
|
1 |
|
F
|
0 |
|
C
|
0 |
|
PD
|
0 |
|
Ft
|
0.3 |
|
S
|
0 |
Nutrition Facts
| Calories | 50 |
| Total Fat | 2 g |
| - Saturated Fat | 0.3 g |
| Cholesterol | 0 mg |
| Sodium | 169 mg |
| Total Carbohydrate | 7.2 g |
| - Dietary Fiber | 1.6 g |
| - Total Sugars | 3.4 g |
| -- Added Sugars | 0 g |
| Protein | 1.1 g |
Join the Mayo Clinic Diet today!
Our flexible meal plans fit into any lifestyle, and our easy-to-prepare recipes will show you how good food can be simple, tasty, and healthy!