Hearty and Nutritious Vegetable Soup (Weight Watchers-Friendly)

Recipe Overview: This vegetable soup is a hearty and nutritious dish that’s packed with flavor, fiber, and essential vitamins and minerals. Made with fresh, vibrant vegetables, this soup is low in calories, making it an excellent choice for anyone following the Weight Watchers program. It’s also vegan, gluten-free, and can be easily customized to suit various dietary preferences. With a comforting, flavorful broth and a satisfying mix of vegetables, this soup is perfect for a light meal, an appetizer, or a comforting dinner on chilly nights.

Ingredients:

  • 1 tablespoon olive oil (1 WW point)
  • 1 medium onion, diced
  • 2 cloves garlic, minced
  • 2 medium carrots, peeled and diced
  • 2 celery stalks, diced
  • 1 medium zucchini, diced
  • 1 cup green beans, chopped into 1-inch pieces
  • 1 cup frozen peas
  • 1 can (14.5 oz) diced tomatoes (no salt added)
  • 1 can (15 oz) low-sodium vegetable broth
  • 4 cups water
  • 1 teaspoon dried thyme
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • 1 bay leaf
  • Salt and pepper to taste
  • 1 cup spinach or kale, chopped
  • 1/2 cup corn kernels (optional)
  • 1/2 cup potatoes, peeled and diced (optional)
  • 1 tablespoon lemon juice (optional, for added brightness)

Preparation Time: 10 minutes
Cook Time: 45 minutes
Total Time: 55 minutes
Servings: 6 servings

Weight Watchers Points:

  • Total Points (Per Serving): 1 point (this calculation is based on using olive oil, non-starchy vegetables, and low-sodium broth).
  • The point value may vary depending on the type of broth used, and whether you choose to add any optional ingredients like potatoes or corn, which will affect the total points.

Detailed Instructions and Information:

  1. Prepping the Vegetables:
    Start by preparing all of your vegetables. Dice the onions, carrots, celery, zucchini, and potatoes (if using), and chop the green beans into 1-inch pieces. Mince the garlic and set everything aside. Having all your ingredients prepped and ready will help streamline the cooking process.
  2. Heating the Olive Oil:
    In a large soup pot, heat the olive oil over medium heat. This oil is essential for sautéing the base vegetables and creating a flavorful foundation for your soup. For those following Weight Watchers, be mindful of your oil portion size, as it adds points to the dish.
  3. Sautéing the Vegetables:
    Add the diced onions to the pot and sauté them for about 3 minutes, until they begin to soften. Add the minced garlic and continue cooking for another 30 seconds, just until fragrant. The aroma of the sautéed onions and garlic will fill your kitchen, setting the stage for a flavorful soup.
  4. Building the Soup Base:
    Next, add the carrots, celery, and potatoes (if using) to the pot. Stir the vegetables around for about 5 minutes, allowing them to start cooking and absorbing the flavors of the onion and garlic. This step brings out the sweetness of the vegetables, which balances the broth’s savory notes.
  5. Adding the Broth and Liquids:
    Once the base vegetables have softened, pour in the vegetable broth, water, and canned diced tomatoes with their juice. The broth adds depth to the soup’s flavor, while the tomatoes provide a tangy, slightly acidic note that complements the sweet vegetables.
  6. Seasoning the Soup:
    Now it’s time to add the seasonings! Sprinkle in the dried thyme, basil, oregano, and a pinch of salt and pepper. Stir well to combine. You can adjust the seasoning later to suit your taste, but the herbs at this stage infuse the soup with a savory, aromatic backdrop that makes it incredibly comforting.
  7. Simmering the Soup:
    Add the bay leaf to the pot, bring the soup to a gentle boil, and then reduce the heat to low. Let the soup simmer uncovered for 30-40 minutes, or until the vegetables are tender and the flavors have melded together. If you find the soup too thick, you can add a bit more water or vegetable broth.
  8. Adding the Greens and Final Ingredients:
    About 5 minutes before the soup is done, stir in the spinach (or kale), peas, corn (if using), and green beans. These ingredients cook quickly and will add color, nutrients, and texture to the soup. If you like your greens slightly wilted but not mushy, adding them near the end helps retain their vibrant color and fresh flavor.
  9. Adjusting the Consistency:
    After all the vegetables are tender and the soup has simmered to your liking, check the consistency. If you prefer a thicker soup, you can use an immersion blender to puree a portion of the soup. This will create a smoother texture while leaving some chunky vegetables intact. If you prefer a lighter, brothier soup, leave it as is.
  10. Final Touches:
    Once the soup is cooked, add a squeeze of lemon juice for a burst of freshness. This step brightens the soup, balancing the savory depth with a citrusy zing. Taste the soup and adjust the seasoning as needed, adding more salt, pepper, or herbs if desired.
  11. Serving the Soup:
    Ladle the soup into bowls, and serve immediately. For added flavor and a bit of texture, you can sprinkle some fresh parsley or basil on top. If you’d like to boost the protein content, consider pairing the soup with a side of whole grain crackers or a slice of whole wheat toast.
  12. Storing Leftovers:
    This vegetable soup is excellent for meal prep, as it keeps well in the refrigerator for up to 4 days. You can also freeze the soup in an airtight container for up to 3 months. To reheat, simply thaw in the refrigerator overnight and reheat on the stovetop until heated through.

Nutritional Information (Per Serving):

  • Calories: 85 kcal
  • Protein: 3g
  • Fat: 4g
    • Saturated Fat: 0.5g
  • Carbohydrates: 13g
    • Fiber: 4g
    • Sugars: 5g
  • Sodium: 300mg (based on low-sodium broth)
  • Cholesterol: 0mg
  • Calcium: 40mg
  • Iron: 1mg
  • Points: 1 WW point (calculated using the ingredients listed above)

Why This Vegetable Soup is Weight Watchers-Friendly:

The beauty of this soup is that it’s naturally low in calories while being packed with fiber and nutrients. The use of non-starchy vegetables like carrots, zucchini, and green beans ensures that it is low in points, which is key for Weight Watchers participants. By using low-sodium broth and a minimal amount of oil, the soup stays within your daily points budget, making it a great choice for lunch, dinner, or as a filling appetizer.

This soup is also highly customizable. You can adjust the vegetables based on what you have in your kitchen or according to your preferences. If you prefer a heartier soup, you can add more potatoes, quinoa, or even beans for extra protein and fiber. The lemon juice adds brightness to the flavor profile, making it feel light and fresh.

Expert Tips for Making the Best Vegetable Soup:

  1. Choose Seasonal Vegetables:
    For the best flavor and nutrition, use seasonal vegetables in your soup. This not only ensures freshness but can also be more cost-effective, especially when produce is in season.
  2. Make It Your Own:
    Don’t hesitate to customize the recipe by adding your favorite vegetables. Sweet potatoes, parsnips, or even butternut squash can work beautifully in this soup.
  3. Herbs and Spices:
    If you enjoy a little more kick, consider adding some red pepper flakes or a dash of smoked paprika. Fresh herbs, like basil or cilantro, can also elevate the flavor when added just before serving.
  4. Batch Cooking:
    This soup is a perfect option for batch cooking. Make a large pot and store portions in the fridge or freezer for quick meals throughout the week. It’s a great option for those with a busy schedule but still looking to eat healthy.

Conclusion:

This Weight Watchers-friendly vegetable soup is more than just a low-calorie meal. It’s a satisfying, nourishing, and delicious option that provides a rich array of nutrients in every bowl. The soup is perfect for any time of year and works well as a filling lunch or dinner. With its versatility and ease of preparation, it’s a go-to recipe for anyone looking to enjoy healthy, wholesome meals while keeping their points in check.

If you’re looking for a meal that’s both filling and friendly to your Weight Watchers plan, this vegetable soup is the way to go. It’s packed with flavor, and with minimal points, it won’t derail your progress. Whether you’re preparing it for yourself, a family dinner, or for meal prep, this soup will quickly become a staple in your healthy eating routine.