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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 into individual bowls or mugs and serve immediately.
Nutrition facts per serve
Makes 8 serves
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 show you how good food can be great — and great for you, too.