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Healthy Vegetable Soup Recipe

11/18/2020 18 Comments

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Tagged With: bone broth, budget friendly, carrots, celery, dairy free, GAPS, kid friendly, lamb, low-carb, mushrooms, nut free, one-pot/pan, onions, paleo, quick & easy, soups, spaghetti squash, vegetables, whole 30, zucchini

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This Healthy Vegetable Soup recipe is a seasonal favorite. It boasts all the hearty and delicious veggies, nutritious bone broth and is paleo, Whole30, and low carb The best part is you can have this on your dinner table in under one hour.

Bowl of healthy vegetable soup with zucchini noodles, potatoes and mushrooms.

Healthy Vegetable Soup Recipe

This Healthy Vegetable Soup Recipe is one of the easiest recipes to have in your back pocket. With the heartiest part of the recipe prepared in advance, the soup comes together in approximately 40 minutes.

It’s full of flavor and packed with nutrition. The best part is that it’s so versatile – depending on the seasonal vegetables and according to each one’s diet. It’s easy to omit or add vegetables to make it Whole30, paleo, GAPS and low carb compliant.

Bowl of healthy vegetable soup with mushrooms, potatoes and carrots

 

Lamb and Vegetable Soup – Lagman Recipe

This healthy vegetable soup was actually inspired by a childhood favorite of mine – Lagman Soup.

Lagman is an Uzbek soup that is typically made with lamb and a variety of vegetables. Traditionally, it is poured over spaghetti, making it into a soup much like Chicken Noodle Soup.

Lamb is generally the meat of choice in Lagman because it is most accessible in Central Asia part of the world.

If you are looking for non organic meat, consider buying lamb next time you are at the supermarket. It is the best bet for non organic farmed animals. The reason is because lamb is a grazing animal, by their very nature preferring grass as their source of food instead of feed which is often full of GMO grains prepared by the farmers.

Though this soup was inspired by Lagman using lamb as the meat, it is quite easy to modify it using beef, chicken, or even all vegetables.

Pot of vegetable soup with julienned zucchini

What gluten free “pastas” can I use for Healthy Vegetable Soup?

You may use any gluten-free pasta or noodles. To keep the broth clear, I would cook the pasta separately and rinse in cold water. 

If you are using white rice pasta (like in this Chicken Noodle Soup), you can just soak the pasta in luke-warm water for 10-15 minutes, separating with a fork periodically. Drain and rinse before adding to soup. 

A better option would be to use zucchini or spaghetti squash instead for added nutrition. Don’t let the spaghetti squash intimidate you. There are three ways to cook it and you can achieve that similar al dente texture that we all love in traditional spaghetti. Find out How to Cook Spaghetti Squash for Longest Strands here. 

To add zucchini to soup, you can either spiralize your zucchini or julienne into small strips as shown in photo. Alternatively, you can also just dice it or slice into half moons.

If using spaghetti squash or zucchini (or another other vegetable “pasta” for that matter), add at the very end and make sure the heat is off otherwise you risk overcooking the veggie noodles.

Sauteed onions, celery, carrots and mushrooms

How do you make vegetable soup from scratch?

The best part about vegetable soup is the ease in which you can make it from scratch. You may use any broth as the base: chicken, beef, pork, even vegetable broth will work. Of course, the preference is always homemade but store bought will work too.

For instructions on how to make nutrient-dense bone broth, using roasted marrow and knuckle bones, check out this post on Three Ways to Make Bone Broth.

You may add more sustenance to your vegetable soup by adding healthy protein such as lamb, chicken or beef. You can either cook that separately or make meat stock and use both of those components. I prefer to pick the meat off the bones if needed and add the meat part back to the soup, discarding the bones.

Diced onions, carrots, celery and sliced mushrooms

What can I add to vegetable soup?

One of the greatest advantages to vegetable soup is that you can truly enjoy this year round, depending on the seasonal vegetables. You can also make it entirely vegetarian by using mushroom or vegetable broth and a good variety of veggies.

  • During the cooler months, load the soup up with squashes, root vegetables, mushroom, cabbages, Brussel sprouts, kale, and broccoli.
  • During the warmer months, go lighter with asparagus, peas, zucchini, bell peppers, spinach and a touch of lemon.

Take care to add delicate vegetables such as spinach and zucchini near the end and preferably once off heat so you don’t overcook those veggies.

This soup is also a great option for those on a healing diet such as Whole30, paleo and low carb. It’s easy to customize based on what foods should be omitted. 

Even though this seasonal soup is full of vegetables, it still makes a hearty and filling meal. But if you wanted to get more mileage out of this Healthy Vegetable Soup, you can add previously cooked meat to it.

Julienned zucchini for low carb pasta option

Can I add meat to vegetable soup?

Yes, and I often do.

Since this Healthy Vegetable Soup recipe is largely based on the Uzbekistan soup, Lagman, I prefer to use lamb as my meat of choice. I make meat stock using stew lamb directly in my Instant Pot. I then use that broth and the tender lamb in this soup.

Other options for healthy protein is leftover roast chicken, shredded pork, or even ground beef, provided that it’s browned before adding. I would steer clear of anything with very strong flavorings (i.e. taco meat). 

Be sure to add your choice of previously cooked meat along with the potatoes to give it plenty time to absorb all the flavors and reheat properly.

Bowl of healthy vegetable soup with zucchini noodles, potatoes and mushrooms.
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4 from 3 votes

Healthy Vegetable Soup Recipe

Loaded with seasonal veggies and nutritious bone broth, this soup is a powerhouse of nutrition and can easily be ready in under one hour.
Course Soup
Cuisine American
Keyword GAPS, low-carb, paleo, Soup, Whole 30
Prep Time 15 minutes
Cook Time 30 minutes
Resting time 15 minutes
Total Time 1 hour
Servings 8 servings
Calories 140kcal
Author Anya @ Prepare & Nourish

Ingredients

  • 2 tablespoons avocado oil
  • 1 yellow onion diced
  • 1 carrot diced
  • 1 celery stalk sliced
  • 16 ounces white button mushrooms sliced
  • 1 pint tomato sauce
  • 1/2 teaspoon ground cumin
  • 2 gold potatoes diced
  • 3 bay leaves
  • 8 cups bone broth
  • 1 zucchini julienned
  • 1 bell pepper sliced
  • 3 tablespoons parsley
  • salt and pepper to taste

Instructions

  • Heat avocado oil in a large pot over medium-high heat. Add onions, carrots, and celery and cook for 5 minutes, stirring occasionally, until vegetables begin to soften.
  • Add mushrooms and cook for additional 6 minutes.
  • If using, cook pasta according to package instructions.
  • Add cumin, potatoes, and bay leaves to vegetables. Add cooked meat, if using. Pour broth and stir.
  • Close the lid and bring to a boil on high heat. Reduce heat to low and simmer for 2-3 minutes until the potatoes are fork tender.
  • Remove from heat and add remaining ingredients: zucchini, bell peppers and parsley. Season with salt and pepper.
  • Close the lid and set aside for 10-15 minutes before serving to allow all flavors to blend.

Notes

  • To add grain pasta to soup: cook 8 ounces of pasta according to package instructions. Drain and rinse before adding to soup.
  • You may add additional previously cooked meat such as leftover roast chicken, pork, beef, or lamb. If using, add with the potatoes to give ample time to reheat and blend with other ingredients.
  • Feel free to use whatever seasonal vegetables are available to you: zucchini, bell peppers, asparagus are great during the spring. Squashes, cabbages, and kale are great options in the fall and winter time.
| Nutritional Information Disclaimer |

Nutrition

Calories: 140kcal | Carbohydrates: 16g | Protein: 13g | Fat: 4g | Saturated Fat: 1g | Sodium: 414mg | Potassium: 698mg | Fiber: 3g | Sugar: 6g | Vitamin A: 1760IU | Vitamin C: 34mg | Calcium: 28mg | Iron: 2mg


If you liked this Healthy Vegetable Soup recipe, please consider rating the recipe and leaving a comment below. ⇓

Need More Healthy Soup Ideas:

Nourishing Gluten-Free Chicken Noodle Soup
Low Carb Hamburger Soup Recipe
Instant Pot Ground Beef and Kale Soup
Easy Nourishing Fish Soup

>>> Pin This <<<

Healthy Vegetable Soup with mushrooms

This recipe was originally published December 2014 but has since been updated to include helpful information.

Related posts:

  1. Nourishing Gluten-Free Chicken Noodle Soup (Egg Free, Dairy Free)
  2. Healthy Gluten-Free Pasta Salad Recipe (Low Carb & Paleo options)
  3. Healthy Keto Sausage and Vegetable Frittata Recipe (Paleo, Whole30)
  4. Low Carb Hamburger Soup Recipe (Whole30, Keto, Paleo)
  5. Meatball Soup Recipe (Whole30)
  6. Keto Egg Drop Soup (5 minutes!)

Filed Under: Soups Tagged With: bone broth, budget friendly, carrots, celery, dairy free, GAPS, kid friendly, lamb, low-carb, mushrooms, nut free, one-pot/pan, onions, paleo, quick & easy, soups, spaghetti squash, vegetables, whole 30, zucchini

About Anya

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Reader Interactions

Comments

  1. Katya Kalyan

    08/23/2015 at

    I made this last night and the whole family loves it! Instead of zucchini noodles, I cubed the zucchini and it was delicious. We boiled egg noodles on the side and added them to each individual bowl. This way those of us that are gluten free can still eat the soup. Thanks for a great recipe!

    Reply
    • Anya

      08/24/2015 at

      Happy to hear the entire family enjoyed it!

      Reply
  2. Robyn @ Simply Fresh Dinners

    10/02/2015 at

    Hi there, Anya,
    I saw your stew at Real Food Fridays and had to come by to see more. Such a beautiful blog you have and this recipe is just looking so darn delicious!
    I’d love to feature this on my upcoming Tuesday Tidbits with your permission. All credits and links back to you, of course.
    Followed on FB and IG. Have a great weekend!

    Reply
    • Anya

      10/05/2015 at

      Thanks Robyn. Of course, I would be honored to be featured on your site.

      Reply
  3. Marla

    10/03/2015 at

    Sound not only healthy but delicious. Thanks for sharing on Real Food Fridays. Pinned & tweeted.

    Reply
    • Anya

      10/05/2015 at

      Thanks for stopping by and sharing. 🙂

      Reply
  4. Emily @ Recipes to Nourish

    12/22/2015 at

    Such a beautiful soup! Love that overhead shot of it in the blue pot. Thanks so much for sharing this with us at Savoring Saturdays linky party! Happy Holidays! Hope you’ll come back and join us again in the new year.

    Reply
    • Anya

      12/22/2015 at

      Thanks Emily. Enjoy your Holidays.

      Reply
  5. Joy @ Joy Love Food

    12/27/2015 at

    Nothing is better than a warm bowl of delicious soup, this sounds amazing! Thanks for sharing at What’d You Do This Weekend? Hope you and your family had a wonderful holiday season!

    Reply
  6. Jennifer A

    12/29/2015 at

    Both your recipes you shared on the Homestead Blog Hop look fabulous! My husband will really love the cajun fish tacos, but I love lamb even if we don’t get it very often. Thanks for sharing, I’m pinning!

    Reply
    • Anya

      12/30/2015 at

      Thanks Jennifer for the kind words. 🙂

      Reply
  7. Chris

    12/30/2015 at

    Love adding vegetables in things like soups.

    Thanks for sharing at Funtastic Friday!

    Reply
  8. Renee Kohley

    05/10/2016 at

    This looks amazing!

    Reply
    • Anya

      05/10/2016 at

      Thank you Renee.

      Reply
  9. Lynn Nichols

    11/11/2018 at

    There must be a mistake on the recipe. It says 4 quarts of water, they must mean 4 cups of water.

    Reply
    • Anya

      11/14/2018 at

      Hi Lynn,
      Four quarts is only one gallon – that’s the only liquid in this soup. Hope you enjoy it.

      Reply

Trackbacks

  1. Nourishing Gluten-Free Chicken Noodle Soup (Egg Free, Dairy Free) - Prepare & Nourish says:
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  2. Over 50 Sweet & Savory Rosh Hashanah Recipes - all gluten-free! says:
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