This Summer Vegetable Soup is a light and healthy way to enjoy the season’s fresh produce. Packed with garden-fresh vegetables like zucchini, corn, and tomatoes, this soup is perfect for a warm summer meal. It’s easy to prepare and can be made on the stovetop, in an Instant Pot, or a Crock Pot. Plus, it freezes well, making it a convenient option for meal prep.

Full Recipe:

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, chopped
• 4 teaspoons minced garlic
• 2 lbs tomatoes (about 6 medium), peeled, seeded, and chopped (or about 28 ounces diced tomatoes)
• 1 sweet bell pepper, seeded and diced
• 2 medium zucchini, diced
• 1 cup fresh or frozen lima beans
• 8 ounces sliced mushrooms
• 1 small eggplant, peeled and diced
• 4 cups low-sodium vegetable broth
• 3 medium ears fresh corn, kernels removed (or 2¼ cups frozen corn)
• 1 tablespoon Italian seasoning
• 1 tablespoon vinegar (apple cider or red wine vinegar preferred)
• 1 tablespoon sugar
• Kosher salt and ground black pepper, to taste

Directions

1. Heat the olive oil in a large pot over medium heat.
2. Add the chopped onion and sauté until translucent, about 5 minutes.
3. Stir in the minced garlic and cook for an additional 1 minute.
4. Add the chopped tomatoes, bell pepper, zucchini, lima beans, mushrooms, and eggplant to the pot.
5. Pour in the vegetable broth and bring the mixture to a boil.
6. Reduce the heat to low and let the soup simmer for about 30 minutes, or until the vegetables are tender.
7. Stir in the corn kernels, Italian seasoning, vinegar, and sugar.
8. Season with kosher salt and ground black pepper to taste.
9. Continue to simmer the soup for an additional 10 minutes to allow the flavors to meld.
10. Serve hot, garnished with fresh herbs if desired.

Nutrients

Per serving (approximately 1 cup):

• Calories: 79.2
• Protein: 3.2 g
• Fat: 1.3 g
• Carbohydrates: 15.5 g

Nutritional Value and Health Benefits

This soup is a nutritional powerhouse that offers numerous health benefits. Low in calories but rich in vitamins, minerals, and dietary fiber, it fits perfectly into a balanced diet. The abundance of vegetables means the soup is high in antioxidants, which help combat oxidative stress and reduce inflammation in the body.

Tomatoes, a star ingredient in this recipe, are well-known for their high content of lycopene, an antioxidant linked to heart health and reduced risk of certain cancers. Zucchini and bell peppers are excellent sources of vitamin C, which supports immune function and skin health. Corn adds a pleasant sweetness along with fiber and essential B vitamins. Meanwhile, eggplants provide important phytonutrients that promote brain health.

By incorporating a variety of vegetables, this soup supports digestive health and encourages satiety without the heaviness often associated with soups that are cream-based or rich in fats. The use of low-sodium vegetable broth ensures that the dish remains heart-friendly and suitable for those monitoring their salt intake.

Why Summer Vegetable Soup is Perfect for Meal Prep

Another great advantage of summer vegetable soup is its suitability for meal prep and freezing. The soup holds up well when refrigerated or frozen, making it a convenient option for busy individuals or families who want to enjoy healthy, homemade meals without the need to cook every day.

By making a large batch and storing portions in airtight containers, you can quickly reheat and enjoy the soup whenever hunger strikes. This not only saves time but also reduces food waste, as you can tailor your vegetable selection to what you have on hand or what’s in season.

Variations and Customizations

One of the joys of making summer vegetable soup is how easily it can be customized to suit different tastes, dietary needs, and ingredient availability. For example, if you prefer a spicier kick, you can add crushed red pepper flakes or a dash of cayenne. For a heartier version, consider adding beans like chickpeas or kidney beans to boost protein and fiber.

If you’re following a vegan or vegetarian diet, this soup fits perfectly with its plant-based ingredients and vegetable broth base. For those who enjoy meat, shredded chicken or cooked sausage can be added for a protein boost.

You can also experiment with different herbs and spices. Fresh basil, thyme, or oregano can enhance the flavor profile, while a splash of lemon juice or vinegar adds brightness and balances the natural sweetness of the vegetables.

Culinary Techniques and Tips

Cooking this soup offers a great opportunity to practice some fundamental culinary techniques, such as sautéing, simmering, and balancing flavors. Sautéing the onions and garlic at the start builds a flavorful base that deepens the overall taste of the soup. Simmering the vegetables gently allows their flavors to meld without losing their vibrant colors and textures.

Another tip to maximize flavor is peeling and seeding the tomatoes before adding them to the soup. This step reduces bitterness and results in a smoother broth. Using fresh corn off the cob enhances the sweetness, but frozen corn works well too, especially when fresh is not available.

Adding a small amount of vinegar and sugar towards the end of cooking is a classic trick to brighten and balance the flavors, ensuring the soup tastes fresh and well-rounded.

Serving Suggestions

Summer Vegetable Soup is incredibly versatile when it comes to serving options. It can be served as a light lunch, a starter before a main course, or even a full dinner when paired with crusty bread or a side salad. Garnishing the soup with fresh herbs like parsley, basil, or cilantro not only adds a burst of color but also an extra layer of flavor.

For a more indulgent touch, a dollop of sour cream or a sprinkle of grated Parmesan cheese can complement the vegetables beautifully. However, the soup is delicious on its own, making it ideal for anyone seeking a simple, wholesome meal.

Environmental and Economic Benefits

Choosing to make a vegetable-rich soup like this during summer aligns well with sustainable eating habits. Using seasonal, locally sourced produce reduces the carbon footprint associated with transporting out-of-season vegetables. It also supports local farmers and encourages eating fresh, nutritious food.

Economically, this soup is budget-friendly. Vegetables like zucchini, tomatoes, and corn are often abundant and affordable during summer months. Making soup from scratch also reduces reliance on processed foods, which tend to be more expensive and less healthy.

Conclusion

Summer Vegetable Soup is a delicious, healthy, and adaptable dish that perfectly showcases the bounty of summer. It’s packed with fresh vegetables that not only nourish the body but also please the palate with their vibrant flavors and textures. Whether you’re seeking a light meal on a warm day, a nutritious option for meal prep, or a versatile base for experimentation in the kitchen, this soup delivers on all fronts.