Healthy Recipes Soup Vegetable Soup Use-It-Up Vegetable Soup 4.7 (3) 3 Reviews For the best results, choose one "star" vegetable and no more than 3 supporting ones to prevent the flavors from getting muddy—go green with a mixture of broccoli stems, cauliflower leaves and core, wilted kale and spinach, or get a beta carotene boost with leftover winter squash, wrinkly carrots and a parsnip. The addition of potato (perhaps an old one that's growing roots?) and a scoop of oats give the soup a luxurious mouthfeel without cream, while lemon juice brightens the flavor. By Ivy Manning Ivy Manning Ivy Manning is an Oregon-based award-winning food writer, recipe developer and author of 10 cookbooks. Her recipes for everything from chocolaty desserts to fresh salads regularly appear online for Instant Pot, Fitbit and MyFitnessPal. EatingWell's Editorial Guidelines Updated on April 18, 2024 Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD See More Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands. EatingWell's Editorial Guidelines Save Rate PRINT Share Close Credit: Photography / Jenny Huang, Food Styling / Tyna Hoang, Prop Styling / Nicole Louie Active Time: 20 mins Total Time: 1 hr Servings: 4 Nutrition Profile: Nut-Free Dairy-Free Soy-Free High-Fiber Vegan Vegetarian Egg-Free Gluten-Free Low-Calorie Jump to Nutrition Facts Cook Mode (Keep screen awake) Ingredients 1/2x 1x 2x Oops! Something went wrong. Our team is working on it. This recipe was developed and tested at its original yield and has not been tested at other yields. Note that only the ingredient list is scaled, so you may need to make adjustments to ingredient amounts, cooking times and equipment sizes in the recipe steps. Scaling could also impact the nutrition analysis. Original recipe (1X) yields 4 servings 2 tablespoons extra-virgin olive oil 1 medium onion, chopped 3 cloves garlic, chopped 6 cups chopped raw vegetables 4 cups low-sodium vegetable broth, plus more if needed 1 medium potato or white sweet potato (8 ounces), chopped ½ cup old-fashioned rolled oats ½ teaspoon salt 1 bay leaf 1 tablespoon lemon juice ½ teaspoon freshly grated nutmeg ⅛ teaspoon cayenne pepper ⅛ teaspoon ground pepper Chopped fresh herbs, such as basil, dill and/or parsley, for garnish Grated Parmesan cheese or nutritional yeast for serving Directions Heat oil in a large pot over medium-high heat. Add onion and cook, stirring frequently, until tender, about 5 minutes. Add garlic and cook until fragrant, about 45 seconds. Add vegetables, broth, potato, oats, salt and bay leaf. Bring to a simmer. Reduce heat to medium-low, cover and simmer, stirring occasionally, until the vegetables smash easily when pressed against the side of the pot, 30 to 40 minutes. Discard the bay leaf. Puree the soup in the pot with an immersion blender or in batches in a blender. (Use caution when blending hot liquids.) Add lemon juice, nutmeg, cayenne and pepper. Thin with additional broth, if desired. Garnish with herbs and cheese (or nutritional yeast), if desired. To make ahead Refrigerate for up to 5 days. Originally appeared: EatingWell Magazine, April 2022 Save Rate Print Nutrition Facts (per serving) 235 Calories 9g Fat 34g Carbs 9g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 1 1/2 cups Calories 235 % Daily Value * Total Carbohydrate 34g 12% Dietary Fiber 8g 29% Total Sugars 7g Protein 9g 18% Total Fat 9g 12% Saturated Fat 1g 5% Vitamin A 7898IU 158% Vitamin C 158mg 176% Vitamin E 2mg 13% Folate 171mcg 43% Vitamin K 410mcg 342% Sodium 490mg 21% Calcium 148mg 11% Iron 3mg 17% Magnesium 75mg 18% Potassium 957mg 20% Zinc 1mg 9% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.