Warm up with this thick, rich, and hearty vegetable soup recipe. Packed with fresh and frozen vegetables, fire-roasted tomatoes, and marinara sauce, this 30-minute recipe is perfect for busy weeknights or meal prep. Serve it with cornbread or toasted sourdough bread for a comforting and satisfying meal.
Why You’ll Love This Soup
Quick and Easy: Ready in just 30 minutes, this recipe is perfect for busy weeknights or when you need a last-minute meal.
Nutritious and Hearty: Packed with fiber, vitamins, and plant-based protein, this soup is both healthy and satisfying.
Budget-Friendly: Using frozen vegetables and pantry staples keeps costs low without sacrificing quality.
Customizable: Swap in your favorite vegetables or beans to make it your own. It’s a versatile base for countless variations.
Perfect for Any Occasion: Whether it’s a light lunch, a comforting dinner, or a meal prep option for the week, this soup fits the bill.
Freezer-Friendly: Make a big batch and freeze individual portions for easy meals later.
Ingredients You’ll Need To Make This Vegetable Soup
Step-by-Step Instructions for Vegetable Soup Recipe
Step 1: Gather Ingredients
Lay out all your ingredients to streamline the cooking process.
Step 2: Prepare the Pot
Heat 2 tablespoons of olive oil in a large stock pot over medium heat.
Step 3: Add Broth and Tomatoes
Pour the vegetable broth and the undrained fire-roasted tomatoes into the pot. Stir to combine.
Step 4: Add Vegetables
Add the frozen mixed vegetables, black-eyed peas, baby lima beans, and diced potatoes to the pot.
Step 5: Mix in Marinara Sauce and Water
Stir in the marinara sauce and 1 cup of water to achieve the perfect soup consistency.
Step 6:Season the Soup
Season with salt and pepper to taste.
Step 7: Bring to a Boil
Turn the heat to medium-high and bring the soup to a boil.
Step 8: Simmer the Soup
Reduce the heat to medium-low and let the soup simmer for 20–25 minutes until vegetables are tender. Stir occasionally to ensure everything cooks evenly
Step 9: Test for Doneness
Check the potatoes and vegetables to ensure they’re tender. Adjust the seasoning if necessary.
Step 10: Serve and Enjoy
Ladle the soup into bowls and serve warm. Pair it with cornbread, crusty bread, or garnish with fresh parsley.
Are Fresh Vegetables Better Than Frozen?
When it comes to making vegetable soup, you might wonder: Are fresh vegetables better than frozen? The answer depends on your needs. Fresh vegetables often boast superior texture and flavor, making them an excellent choice when they’re in season and readily available.
However, frozen vegetables are a convenient and nutritious alternative. They’re often flash-frozen at their peak ripeness, preserving vitamins and minerals. Plus, they reduce prep time and minimize food waste, making them a budget- and time-friendly option for busy cooks. For this recipe, we use frozen vegetables for a no-fuss, quick meal that doesn’t compromise on taste or quality.
Dietitian Tips for the Best Vegetable Soup
Fresh or Frozen Vegetables: While frozen vegetables save time, feel free to use fresh vegetables when in season for added flavor and texture.
Herb Boost: Add fresh herbs like thyme, rosemary, or parsley for an extra flavor punch.
Spice It Up: Add a pinch of chili flakes, smoked paprika, or a splash of hot sauce for a spicy twist.
Add Protein: Add cooked green lentils or your choice of protein as this recipe is flexible for all dietary preferences.
Storage and Reheating
Refrigerator: Store leftover soup in an airtight container for up to 3 days.
Freezer: Freeze individual portions in freezer-safe containers for up to 3 months.
Reheating: Warm on the stove over medium heat or microwave until heated through. Add a splash of broth or water if the soup has thickened.
Variations and Pairings
Variations:
Substitute sweet potatoes for russet potatoes for a touch of sweetness.
Add a handful of fresh spinach or kale in the last 5 minutes of cooking for a nutrient boost.
Stir in cooked elbow pasta or quinoa for added texture and heartiness.
Pairings:
Serve with freshly baked cornbread, garlic bread, or a toasted baguette.
Pair with a side salad for extra fiber and nutrients.
This vegetable soup recipe is thick, rich, and hearty. With its flexible ingredients and easy steps, it’s perfect for cooks of all skill levels. Plus, it’s budget-friendly, freezer-friendly, and full of wholesome goodness. Pair it with your favorite bread, and you’ve got a meal that’s as satisfying as it is simple. Enjoy the warmth and nourishment of this delicious homemade soup.
Vegetable Soup
Julie Pace, RDN
A quick and hearty soup made with frozen and fresh vegetables, fire-roasted tomatoes, and marinara sauce. Perfect for lunch or dinner, this comforting meal comes together in just 30 minutes.
1 jar15.5 ouncemarinara sauceWe used Rao's Homemade Marinara
1cupwater
2tbspolive oii
salt and peper to taste
Instructions
Gather ingredients.
Combine vegetable broth, fire roasted tomatoes, mix vegetables, black-eyed peas, baby lima beans, and water in a large stockpot. Season with salt and pepper.
Bring to a boil over medium heat and simmer until vegetables are tender, about 20-25 minutes.
Serve warm with a side of cornbread
Keyword quick and easy meal, vegan soup, vegetable soup
Nutrition counseling is a personalized approach to managing health and well-being through dietary guidance. It involves working with a qualified professional, such as a Registered Dietitian Nutritionist (RDN), to address specific nutritional needs, improve eating habits, and achieve health-related goals. This collaborative process is tailored to an individual’s lifestyle, medical history, and personal preferences, making it a cornerstone for preventive healthcare and chronic disease management.
The Importance of Nutrition Counseling
Nutrition plays a vital role in overall health, influencing energy levels, mental well-being, and disease prevention. However, many people struggle with making informed dietary choices due to misinformation, busy lifestyles, or medical conditions. Working with a Registered Dietitian Nutritionist ensures you receive evidence-based recommendations from a trusted expert in nutrition and wellness.
RDNs have the training and expertise to translate the latest nutritional science into practical advice, helping you achieve long-term success with your health goals. Whether you need support managing chronic conditions, weight challenges, or dietary restrictions, an RDN can provide personalized strategies to improve your quality of life.
Key Benefits Nutrition Counseling With A Registered Dietitian:
Customized Nutrition Plans: Tailored to your unique health needs, goals, and lifestyle.
Evidence-Based Guidance: Backed by science and professional expertise, avoiding misinformation.
Disease Management and Prevention: Addresses conditions like diabetes, heart disease, and gastrointestinal disorders.
Behavioral Support: Helps build a healthy relationship with food and overcome challenges like emotional eating.
Sustainable Results: Focuses on long-term changes rather than quick fixes.
Who Can Benefit from Nutrition Counseling?
Nutrition counseling with a registered dietitian nutritionist (RDN) is beneficial for anyone seeking to improve their health through diet, regardless of age or health status. However, It is especially valuable for individuals with specific health concerns, multiple medical conditions, or specialized nutritional needs.
Common Groups Who Benefit:
People Managing Chronic Illnesses: For conditions like diabetes, hypertension, MASH, or kidney disease.
Pregnant and Postpartum Women: Ensures optimal nutrition for mother and baby.
Athletes and Fitness Enthusiasts: Enhances performance and recovery with tailored meal plans.
Individuals Seeking Weight Management: Provides sustainable strategies for healthy weight loss or gain.
The Nutrition Counseling Process with an RDN
Nutrition counseling with a Registered Dietitian Nutritionist is a step-by-step journey that begins with understanding your unique needs, lifestyle, and goals. From there, the RDN develops a plan that aligns with your lifestyle and provides ongoing support to ensure success.
Steps in the Process:
Comprehensive Assessment: Evaluates your medical history, dietary habits, and health goals.
Personalized Planning: Creates a customized nutrition strategy that works for you.
Education and Guidance: Explains nutritional principles in a practical, easy-to-follow way.
Ongoing Support: Monitors progress, addresses challenges, and makes necessary adjustments.
The Impact of Nutrition Counseling on Long-Term Health
Research has consistently demonstrated the positive impact of nutrition counseling led by RDNs on long-term health. Studies show that clients who work with an RDN are more likely to achieve and maintain healthier eating patterns, reduce disease risk, and experience improved health outcomes.
For example:
A study in the Journal of the Academy of Nutrition and Dietetics highlighted how patients with chronic diseases significantly improved their blood pressure and cholesterol levels after nutrition counseling with an RDN.
The American Journal of Clinical Nutrition emphasized the role of professional dietary guidance in preventing and managing type 2 diabetes.
Why Choose a Registered Dietitian Nutritionist?
Registered Dietitian Nutritionists are the food and nutrition experts who are uniquely qualified to guide you on your health journey. Their education, clinical training, and commitment to ongoing professional development ensure you receive the highest standard of care. Unlike unregulated “nutrition coaches,” RDNs are accredited professionals who provide evidence-based recommendations you can trust. In other words, we are the healthcare providers you’ve always needed, but never knew you had.
Take the First Step to Better Health
At Core Nutrition Health & Wellness, our registered dietitian nutritionists empower you to transform your health with expert nutrition counseling using a holistic, functional nutrition approach. Whether you’re managing a chronic health condition, navigating nutrition challenges, or simply looking to feel your best, we’re here to help.
Ready to take control of your health? Contact us today to schedule your nutrition counseling session, covered by most insurance plans, and start your journey to a healthier life.
Cauliflower is more than just a vegetable. It’s a powerhouse of nutrition and versatility. Packed with essential vitamins, minerals, and antioxidants, this cruciferous gem supports overall health while fitting easily into a wide range of dishes.
From its nutrient-dense florets to its often-overlooked leaves and stems, every part of the cauliflower offers health benefits, making it a must-have addition to any balanced diet.
Whether roasted, blended, or used as a low-carb alternative, cauliflower proves that healthy eating can be both delicious and creative. In this article, you’ll learn about the amazing health benefits of cauliflower, ways to incorporate this superfood into your diet, and how to prepare it.
Health Benefits of Cauliflower
Cauliflower is a cruciferous vegetable, part of the same family as broccoli, kale, and Brussels sprouts. Cruciferous vegetables are rich in essential nutrients, including carbohydrates, protein, vitamin C, folic acid, vitamin A, iron, calcium, copper, selenium, and zinc.
Beyond their nutritional value, these vegetables are packed with secondary metabolites, which are known to promote health and may play a significant role in cancer prevention, particularly colorectal cancer. Here’s what makes it a nutritional powerhouse:
1. Rich in Nutrients
Cauliflower is low in calories but high in essential vitamins and minerals, including:
Vitamin C: Boosts your immune system and promotes healthy skin.
Vitamin K: Supports bone health and blood clotting.
Folate: Essential for cell growth and repair.
Fiber: Aids digestion and promotes gut health.
2. High in Antioxidants
Cauliflower contains powerful antioxidants like glucosinolates and isothiocyanates, which help protect your body from inflammation and reduce the risk of chronic diseases and beneficial in the treatment of obesity, type 2 diabetes , metabolic syndrome, neurodegenerative diseases, atherosclerosis, and cancer.
3. Supports Weight Loss
With only about 25 calories per cup, cauliflower is an excellent choice for those looking to lose weight. Its fiber content also helps you feel full longer, reducing the chances of overeating.
4. Low-Carb Alternative
For those on keto or low-carb diets, cauliflower serves as a fantastic substitute for high-carb ingredients like rice, potatoes, and flour.
5. May Improve Heart Health
The fiber, potassium, and antioxidants in cauliflower are known to support cardiovascular health by reducing cholesterol levels and improving blood pressure.
How To Add Cauliflower To Your Diet
Cauliflower’s mild flavor and adaptable texture make it easy to incorporate into various dishes. Here are some creative ways to enjoy it:
1. Roasted Cauliflower
Toss cauliflower florets with olive oil, salt, pepper, and your favorite spices, then roast at 400°F (200°C) until golden and crispy. It’s a simple and delicious side dish.
2. Cauliflower Rice
Grate or pulse cauliflower in a food processor to make rice-sized granules. Sauté with garlic and vegetables for a healthy, low-carb alternative to traditional rice.
3. Cauliflower Pizza Crust
Mix riced cauliflower with egg, cheese, and seasonings to form a crust for your favorite pizza toppings. It’s perfect for gluten-free or low-carb diets.
4. Mashed Cauliflower
Steam or boil cauliflower, then blend with butter, garlic, and a splash of cream for a creamy, low-carb substitute for mashed potatoes.
5. Cauliflower Soup
Blend cooked cauliflower with vegetable broth, garlic, and herbs for a comforting and nutritious soup. Add coconut milk or cream for extra richness.
6. Cauliflower Wings
Coat cauliflower florets in a spiced batter and bake or air-fry them for a healthier twist on buffalo wings.
7. Raw Cauliflower Snacks
Enjoy raw cauliflower with hummus, guacamole, or yogurt-based dips for a crunchy and nutritious snack.
How to Cook Cauliflower
Cooking cauliflower is simple, and there are several methods to bring out its best flavor:
Steaming: Retains most of the vegetable’s nutrients and keeps it tender.
Boiling: Great for soups or purees, though some nutrients may be lost in the water.
Roasting: Adds a nutty, caramelized flavor and a crispy texture.
Grilling: Perfect for cauliflower steaks—thick slices brushed with oil and grilled to perfection.
Air-Frying: Delivers a crispy exterior with minimal oil.
Sautéing: Ideal for quick stir-fries or skillet dishes.
Can You Eat Cauliflower Leaves?
In addition to the well-known health benefits of cauliflower florets, recent studies reveal that its often-overlooked aerial parts, such as the leaves, are nutritional powerhouses.
Cauliflower leaves are rich in bioactive compounds, including glucosinolates (GLS), phenolics, and flavonoids, all of which exhibit significant antioxidant properties. These compounds help combat oxidative stress, reducing the risk of chronic diseases.
Interestingly, the leaves boast the highest concentration of these phytochemicals and antioxidants compared to other parts of the cauliflower plant.
In addition, they are packed with essential nutrients such as minerals, proteins, and amino acids, making them a valuable addition to your diet. Traditionally discarded as a by-product, cauliflower leaves are now gaining recognition as a functional ingredient for promoting health and sustainability.
How to Eat Cauliflower Leaves
You can transform cauliflower leaves into a variety of delicious dishes that are both nutrient-dense and sustainable. For a quick and flavorful side dish, chop the leaves and sauté them with garlic, olive oil, and a sprinkle of red chili flakes. Alternatively, blend fresh, tender leaves into your favorite green smoothie to boost its antioxidant and nutrient content.
For a heartier option, incorporate cauliflower leaves into a stir-fry with soy sauce, ginger, and sesame oil for an Asian-inspired meal. They also make an excellent addition to soups or stews, where their flavor and nutrients blend seamlessly.
If you’re in the mood for a snack, roast the leaves with olive oil and seasonings like paprika or nutritional yeast for crispy, healthy chips. You can also substitute them for traditional greens in pesto sauce, creating a unique and nutrient-rich condiment.
Lastly, large, sturdy cauliflower leaves can serve as a low-carb alternative to tortillas or wraps, adding a healthy twist to your meals.
Including cauliflower leaves in your diet is a simple yet effective way to maximize the health benefits of this versatile vegetable.
By rethinking how we use its aerial parts, such as the leaves and stems, we not only reduce food waste but also enrich our meals with essential nutrients and bioactive compounds.
Whether sautéed, blended, or roasted, cauliflower leaves are a delicious and sustainable way to enhance your health.
To Sum It Up
Cauliflower is a perfect example of how versatile and nutritious a single vegetable can be. From its antioxidant-rich florets to its often-overlooked stems and leaves, every part of cauliflower offers unique health benefits and culinary possibilities.
Packed with essential vitamins, minerals, and bioactive compounds, it supports heart health, boosts immunity, and promotes overall well-being.
Its versatility in recipes, from soups and stir-fries to smoothies and snacks, makes it a must-have in any kitchen.
By embracing the full potential of cauliflower, you’re not only making a healthy choice but also contributing to a more sustainable way of eating.
So, whether you’re looking to elevate your meals or nourish your body, cauliflower truly stands out as a nutrition powerhouse.
If you’re looking for a wholesome, comforting, and flavorful meal, this Tuscan White Bean Soup is a perfect choice. Packed with nutritious ingredients like cannellini beans, organic vegetables, and aromatic herbs, it’s a one-pot wonder that delivers warmth and nourishment. Whether you’re preparing a family dinner or a meal-prep option for the week, this soup is quick, easy, and delicious.
Why You’ll Love This Recipe
Healthy Ingredients: Loaded with fiber, vitamins, and antioxidants.
Simple & Quick: Ready in under 40 minutes.
One-Pot Meal: Minimal cleanup for maximum flavor.
Versatile: Easily add in your favorite protein.
Ingredients for Tuscan White Bean Soup
Here’s what you’ll need to create this comforting classic:
2 (15 oz) cans cannellini beans: Drained and rinsed.
4 cloves garlic: Minced for robust flavor.
1 medium sweet onion: Finely chopped for sweetness.
3 medium organic carrots: Peeled and chopped.
2 tbsp olive oil: For sautéing and added richness.
1 stalk celery: Diced for a touch of crunch.
2 cups organic spinach: Chopped, adding color and nutrients.
1/2 cup white cooking wine: Enhances depth of flavor.
4 cups low-sodium vegetable broth: The base for our soup.
1/2 tsp black pepper: For seasoning.
1/4 tsp red pepper flakes: A subtle kick of heat.
3 bay leaves: Adds earthy undertones.
1 tsp thyme: Complements the savory notes.
3/4 tsp oregano: A quintessential herb in Tuscan cuisine.
2 tbsp tomato paste: For richness and a hint of tang.
Step-by-Step Instructions
Follow these simple steps to bring your Tuscan Bean Soup to life:
Sauté the Aromatics Heat the olive oil in a large Dutch oven over medium heat. Add the chopped onion, garlic, celery, and carrots. Cook for 10 minutes, stirring occasionally, until the vegetables soften and brown slightly.
Deglaze with White Wine Pour in the white cooking wine and sauté until the liquid evaporates, scraping the bottom of the pot to release flavorful bits.
Add Remaining Ingredients Stir in the cannellini beans, vegetable broth, black pepper, red pepper flakes, bay leaves, thyme, oregano, and tomato paste. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for 15 minutes.
Finish with Spinach Remove the bay leaves, then add the chopped spinach. Let the soup simmer for another 5 minutes, or until the spinach wilts. Adjust seasoning with salt, pepper, and a dash of lemon juice for brightness.
Serve and Enjoy Ladle the soup into bowls and serve warm. Pair with toasted sourdough bread for the ultimate comfort meal.
Tips for Perfect Tuscan White Bean Soup
Use High-Quality Beans: Opt for organic cannellini beans for the best texture and flavor.
Customize the Vegetables: Add zucchini, kale, or bell peppers to make it your own.
Freeze for Later: This soup freezes beautifully, making it a great meal-prep option.
Serve with Garnishes: Sprinkle grated Parmesan or a drizzle of olive oil for extra richness.
Nutritional Benefits
This Tuscan White Bean Soup is a powerhouse of nutrients:
Fiber: From beans and vegetables, supporting digestion.
Protein: Plant-based, keeping you full and satisfied.
Antioxidants: From spinach, garlic, and tomatoes, promoting overall health.
FAQs
Can I use dried beans instead of canned? Absolutely. Soak and cook the beans ahead of time to replace the canned variety.
What can I use instead of spinach? Kale or Swiss chard are excellent substitutes and hold up well in the soup.
Love Eating Soup?
If you love having soup as a meal or as a side dish, you may want to try these high fiber, high protein vegan & dairy free soup recipes:
This hearty and healthy Tuscan White Bean Soup is a flavorful one-pot meal made with cannellini beans, fresh vegetables, and aromatic herbs. Ready in under 40 minutes, it’s perfect for a cozy dinner or meal prep. Serve warm with crusty sourdough bread for the ultimate comfort food meal.
More than 34 million Americans have diabetes, and a plant-based diet for diabetes could be the key to prevention and management. Type 2 diabetes, which accounts for 90–95% of cases, is increasingly common among young adults and even children. By choosing to eat a plant-based diet, you can significantly reduce the risk of developing, and even reverse, type 2 diabetes.
The Standard American Diet: A Major Contributor to Chronic Disease Including Type 2 Diabetes
The Standard American Diet
The Standard American Diet (SAD) is a significant contributor to chronic illnesses, including type 2 diabetes. According to USDA findings, 57% of the average American’s calorie intake comes from refined carbohydrates, 32% from animal products, and only 11% from plant-based foods. High in refined carbs, saturated fats, and trans fats, this diet fuels obesity, diabetes, heart disease, and even certain types of cancer.
The following factors can increase the likelihood of developing type 2 diabetes:
Excess weight
Increased age
Family history of diabetes
Certain ethnic backgrounds
Physical inactivity
Poor dietary habits
What Is a Plant-Based Diet?
Eating a plant-based diet doesn’t mean eliminating meat entirely. Instead, it focuses on prioritizing plant-based foods while minimizing processed and animal-based products. Key focus includes:
Emphasizing whole, minimally processed foods
Limiting or avoiding animal products
Centering meals around vegetables, fruits, whole grains, legumes, seeds, and nuts
Avoiding refined foods such as added sugars, white flour, and processed oils
Choosing organic and locally sourced foods when possible
Transitioning to a plant-based diet offers numerous health benefits, particularly for individuals with diabetes.
Health Benefits of a Plant-Based Diet
Research highlights the following advantages of plant-based eating for people with diabetes:
Enhanced Blood Lipids: Lower total and LDL cholesterol levels.
Weight Management: Improved body weight and BMI.
Reduced Inflammation: Decreased markers of systemic inflammation.
Longevity: Reduced risk of premature death.
Improved Gut Health: Better digestion and healthier gut microbiome
The Power of Plants
Plants are the sole source of natural fiber, which slows carbohydrate absorption and helps prevent blood sugar spikes. A fiber-rich diet also supports digestive health, lowers cholesterol, and promotes a healthy weight. Additionally, plants are packed with unique nutrients, phytochemicals, and antioxidants that strengthen the immune system and support overall cellular health.
Key Takeaway: Add More Plants To Your Plate
Whether you choose to go vegan, vegetarian, or go with a flexitarian approach, adding more plants to your plate can significantly improve your health. For the best results, seek personalized nutrition guidance to prevent or manage diabetes and ensure your nutritional needs are met when transitioning to a plant-based diet.
For expert guidance tailored to your needs, our registered dietitians are here to help. Whether you’re managing diabetes or transitioning to a plant-based diet, we provide personalized diabetes nutrition counseling to help you achieve better blood sugar control, develop healthier eating habits, and prevent diabetes-related complications. Schedule your consultation today and take the first step toward better health.
