This Thick and Chunky Vegetable Soup is the perfect healthy lunch on a chilly Fall day. Fresh veggies, an assortment of spices, garlic, and chicken broth come together to create a soup that is nutrient dense and satisfyingly filling.
When it’s Fall, I bake. When I bake, I eat.
As of lately, I need a little healthy in my life. Things have gotten a little out of control in our house in the pumpkin area. Even whole-food options like honey n’ pumpkin spelt muffins or pumpkin spice granola bars can only pack so much nutritional punch. Sometimes you just need vegetables!
I decided to keep with the Fall theme, but instead of baking… try actually cooking! What says fall like a warm bowl of soup?
Time Saving Tips and Tricks
Prep: Cut the veggies ahead of time. Once this recipe gets going it moves fast! You can prepare the vegetables 2-3 days before you are ready to make the soup and store them in the refrigerator in a ziplock bag. You can also pre-mix all the spices. The recipe makes WAY more than you need. Store the extras in a spice jar and use it next time you make soup or use it as a dry rub on a roasted chicken!
Make Ahead: The soup only gets better after sitting in the refrigerator for a day or two. I usually make a big pot on Monday and eat it for lunch throughout the week. It’s nice to have a healthy option that doesn’t require me to do anything other than warm it up!
Freezer: Feeling really on top of it? Double the recipe (you will need a REALLY big pot) and freeze half for later. I have used smaller ziplock bags to freeze individual portions and larger bags to freeze family size amounts. Both work fine! When you are ready to eat your soup, Just pull it from the freezer and warm in a pot on the stove.
- 1 TBS extra-virgin olive oil
- 4 cloves of garlic, minced
- 1 sweet onion, diced
- 3 medium parsnips (or carrots)
- 1 bell pepper (I prefer red)
- 2 cups of sweet potato, peeled and chopped
- 1 zucchini, chopped into half moons
- 1 28 oz can of diced tomatoes
- 1 TBS of my vegetable soup spice blend (Recipe below)
- Salt and Pepper to taste
- 1 Bay leaf
- 4 cups of baby spinach
- 1 can of black beans, rinsed (optional)
- 4 cups of chicken broth (Vegan- use vegetable broth)
- In a large pot, heat the oil over medium heat. Add the garlic and onions and sauté until the onions are translucent, about 5 minutes.
- Add parsnips, bell pepper, sweet potato, zucchini, diced tomatoes, chicken broth, and vegetable soup spice blend. Bring to a boil and then reduce to a simmer. Season liberally with salt and pepper. Add bay leaf.
- Allow soup to simmer for 20 minutes, or until the vegetables are tender. Stir in spinach and beans. When the spinach is wilted, season with salt and pepper and remove bay leaf. Enjoy!
Soup Spice Blend: Adapted from Oh She Glows 10 Spice Blend
Recipe makes enough spice to make this soup recipe about 6 times. DO NOT pour the whole spice blend into the soup! Just add 1 TBS and store the rest?.
- 2 TBS of smoked paprika
- 1 TBS garlic powder
- 1 TBS dried oregano
- 1 TBS onion powder
- 1 TBS dried basil
- 2 tsp. thyme
- 1 tsp ground pepper
- 1 1/2 tsp fine-grain sea salt
- 1 tsp. white pepper
- I am 1000% good with eating a soup without meat. Joe on the other hand, finds it to be a waste of stomach space. If you are a meat lover, or cook for one, you can easily prepare some stew meat in a skillet by seasoning it with salt and pepper and cooking it in a little bit of olive oil. Just add it back into the soup when you add the spinach and beans.
- This recipe is versatile. Don’t like something that is listed in the recipe? Don’t add it! Absolutely don’t run to the store because you don’t have parsnips. Use what you have. You really can’t mess this up!
- If you don’t like sweet potatoes you could use butternut squash or regular potatoes instead.
- Want to make this recipe vegan? Use vegetable broth instead of chicken broth!
- Homemade chicken broth is SO easy to make and allows you to control the quality and quantity of the ingredients. Here is a recipe from Lisa at 100 days of Real Food for a crockpot version.
Want more ideas about how to prep healthy lunches for the week? Follow me on Instagram. Each Monday I show you how to create healthy lunch and dinner options for the entire week in 1-2 hours!
If you give this Loaded Vegetable Soup a try, let me know! Leave a comment and rate it, and don’t forget to take a picture and tag it #simplysissom on Instagram so I can see! Your photos make my day! Happy Thursday!
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