This nourishing vegetable soup is designed to soothe and support digestive health with its gentle, easily digestible ingredients. Packed with fiber-rich vegetables, anti-inflammatory herbs, and healing nutrients, this comforting bowl provides the perfect balance of nutrition and digestive relief. The combination of soft-cooked vegetables in a flavorful broth makes it ideal for those seeking gentle nourishment during recovery or simply wanting a wholesome, stomach-friendly meal.
Ingredients
For the Soup:
- 1 medium onion, diced (about 150g / 5.3 oz)
- Olive oil for cooking (2-3 tbsp / 30-45ml)
- 2 leeks, sliced (white and light green parts, about 200g / 7 oz)
- 2 celery stalks, diced (about 100g / 3.5 oz)
- 1 large carrot, diced (about 120g / 4.2 oz)
- 1 red bell pepper, diced (about 150g / 5.3 oz)
- 1 medium zucchini, diced (about 200g / 7 oz)
- 2 medium potatoes, diced (about 300g / 10.6 oz)
- 2 garlic cloves, minced
- 1 small chili pepper, finely chopped (optional)
- Salt and black pepper to taste
- 1 tsp dried thyme (5ml)
- 1 liter vegetable broth (4 cups / 34 fl oz)
- Fresh parsley, chopped (for garnish)
For the Herbed Croutons:
- 3 slices bread, cubed (about 90g / 3.2 oz)
- 2 tbsp olive oil (30ml)
- Salt to taste
- 1 tsp dried garlic powder (5ml)
- 1 tsp red pepper flakes (5ml)
- 1 tsp dried oregano (5ml)
Instructions
Step 1: Start the Base
Heat olive oil in a large pot over medium heat. Add diced onion and cook until translucent, about 3-4 minutes.
Step 2: Add Aromatics
Add sliced leeks and diced celery to the pot. Cook for 2-3 minutes until slightly softened.
Step 3: Build the Vegetable Base
Add diced carrot, red pepper, zucchini, and potatoes to the pot. Mix well to combine all vegetables.
Step 4: Season and Sauté
Add minced garlic, chili pepper (if using), salt, black pepper, and thyme. Stir everything thoroughly to distribute seasonings evenly.
Step 5: Steam the Vegetables
Cover the pot with a lid and let vegetables simmer for 5-7 minutes, allowing them to soften and release their natural flavors.
Step 6: Add Broth and Simmer
Pour in 1 liter of vegetable broth and bring to a gentle boil. Reduce heat and let cook for 15 minutes until all vegetables are tender.
Step 7: Prepare the Croutons
While soup cooks, cube 3 slices of bread. Toss with olive oil, salt, garlic powder, red pepper flakes, and oregano. Bake at 180°C (350°F) for 10 minutes until golden and crispy.
Step 8: Finish the Soup
Taste and adjust seasoning as needed. Add fresh chopped parsley just before serving.
Step 9: Serve
Ladle the hot soup into bowls and top with herbed croutons. Serve immediately while hot.
Time and Serving Information
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Servings: 4-6 bowls
- Difficulty: Easy
Nutrition Information (Per Serving)
- Calories: 180
- Protein: 5g
- Carbohydrates: 28g
- Fat: 7g
- Fiber: 6g
Why This Recipe is Healthy
This vegetable soup acts as gentle medicine for the digestive system through its carefully chosen ingredients and preparation method. The soft-cooked vegetables are easy to digest while providing essential nutrients and fiber that support gut health. Celery and leeks contain natural compounds that help reduce inflammation in the digestive tract.
The soup is rich in potassium from potatoes and carrots, which helps maintain proper fluid balance and supports muscle function. Garlic provides prebiotic properties that feed beneficial gut bacteria, while thyme offers antimicrobial benefits. The high water content helps with hydration, and the warm temperature can soothe an upset stomach. The gentle cooking method breaks down tough fibers, making nutrients more bioavailable while being easier on sensitive digestive systems. This soup provides comprehensive nutrition while being naturally low in fat and free from common digestive irritants.