Healthy vegetable soup is a chunky and filling soup, packed with veggies. It makes a delicious, nutritious lunch, or you could transform it into an easy weekday dinner by adding a can of haricot or black eyed beans.
This delicious vegetable soup recipe is very nutritious. Some of the goodness of vegetables naturally leaches out when they are cooked, but with this soup, you'll get to eat more of the water soluble vitamins. Veggie soup is warming and comforting, and you can switch in different vegetables to use depending on what you've got available. It's also very budget friendly, and only uses one pot.
A good stock is an important base for a soup. If you can, make your stock from scratch. It will be packed with goodness, minus the additives that are often found in bought stock. I like to use chicken stock in this recipe as it adds a great flavour and extra nutrition. If you have a slow cooker, it is easy to make bone broth which is full of vitamins and minerals. (There is more about how to make bone broth easily in this slow cooked poached chicken post.) But keep your soup vegan if you prefer, as vegetable stock will also taste great. If you do use a stock cube, I'd recommend just using half of one for this recipe so that it is not too salty.
In this healthy vegetable soup recipe I have thickened the stock slightly with some cornflour. It's not essential, but I think it makes it slightly nicer. (Note: in the US cornflour is known as cornstarch. It's gluten free.)
This healthy vegetable soup recipe contains five different vegetables
Swede, also known as rutabagas in some countries, is a member of the brassica family. This means it's related to good-for-you veggies such as broccoli. Swede is rich in vitamin c, full of fibre, and a good source of a wide range of other vitamins and minerals. If you end up with left over swede, try it as a replacement for potatoes. It is particularly delicious mashed.
Leeks are packed with health benefits. They are a member of the onion family, and can help to reduce inflammation. They are also rich in prebiotics which help to feed the good bacteria in your gut.
Carrots, peas and sweetcorn will also add lots more fibre, vitamins and minerals, as well as flavour and texture. I use frozen peas and sweetcorn for convenience, but you could also use canned sweetcorn.
Adding extra flavour and texture
A teaspoon of Marmite adds a lovely savoury, salty tang to this vegetable soup recipe. You could also use nutritional yeast, or the leftover rind of Parmesan to add a umami savoury flavour.
There is also a small amount of brown rice in this recipe which makes it more substantial and filling. It adds a lovely nutty flavour and texture. Brown rice is rich in b vitamins and fibre.
Recipe tips for chunky vegetable soup
Of course you may have other veggies in your fridge that you want to use. If you don't have swede, you could substitute potatoes. Broccoli would also be a great addition - fresh or frozen. And if you like you could replace the leeks with onion. Thyme would also be lovely in place of the dried mixed herbs. You could also add a can of tomatoes or some tomato puree if you'd like a rich tomato-y flavour to your healthy vegetable soup.
Where possible, leave the peel on your veggies. Many nutrients are stored just under the skin, and end up being discarded with the skin. Just give them a quick scrub.
It is important to add the veggies in the right order, so they don't become overcooked. Swede will take the longest to cook, which is why it is added first in this recipe. You can continue to cut up the other veggies whilst it is cooking.
If you like, add a drizzle of olive oil to serve. Otherwise, this chunky veg soup really doesn't really need any accompaniments as it is filling. If you do want to add some extra protein, try a can of white or black beans. You could also add chickpeas, either straight from the can, or roast them first for some extra crunch.
The soup will store well in the fridge for up to a week, and also freezes beautifully.
You might also like these soup recipes:
This post also has lots of ideas for easy healthy lunches
Healthy Vegetable soup
- 50 g brown rice
- 150 g swede
- 150 g carrots
- 100 g leeks
- 75 g frozen peas
- 75 g frozen sweetcorn
- 600 ml stock see notes above
- 1 teaspoon Marmite see notes above
- black pepper, to taste
- 1 teaspoon dried mixed herbs
- 2 teaspoon cornflour
- Bring the stock to the boil in a large pan. In the meantime, cut the swede into 1.5 cm pieces. Add the brown rice and swede to the pan and simmer for 10 minutes.
- Wash and cut the carrots and leeks into 1.5 cm pieces, add to the pan and simmer for a further 10 minutes.
- Mix the cornflour with a couple of tablespoons of cold water, and add to the pan, along with the herbs, pepper and Marmite if using. Add the peas and sweetcorn, and simmer for a further 5 mins