Mama Teresa's Vegetable Soup

Vegetarian
Gluten Free
Dairy Free
Health score
10%
Mama Teresa's Vegetable Soup
60 min.
4
157kcal

Suggestions


Welcome to Mama Teresa's Vegetable Soup, a delightful and nourishing dish that embodies the essence of wholesome, home-cooked meals. This vegetarian, gluten-free, and dairy-free recipe is perfect for anyone looking to enjoy a comforting bowl of soup without compromising on health or flavor. With just 60 minutes of preparation, you can serve up a delicious meal that satisfies both the palate and the soul.

Imagine the aroma of fresh herbs wafting through your kitchen as you sauté onions and tomatoes, creating a fragrant base for this vibrant soup. The combination of tender zucchini, hearty Yukon Gold potatoes, and crisp celery adds a delightful texture, while the addition of fresh basil and parsley elevates the dish with a burst of flavor. Each spoonful is a celebration of vegetables, making it an ideal starter, snack, or even a light meal.

Not only is this soup a feast for the senses, but it also boasts a low-calorie count of just 157 kcal per serving, making it a guilt-free indulgence. Whether you're enjoying it as an antipasto or a cozy evening snack, Mama Teresa's Vegetable Soup is sure to warm your heart and nourish your body. So gather your ingredients, roll up your sleeves, and let’s create a bowl of goodness that you and your loved ones will cherish!

Ingredients

  • rib celery stalks cut into 1/2-inch pieces
  • 1.3 teaspoons sea salt 
  • large eggs 
  • 1.5 tablespoons basil fresh chopped
  • 1.5 tablespoons parsley fresh chopped
  • 0.3 teaspoon pepper black
  • tablespoons olive oil extra virgin extra-virgin for serving
  • small onion chopped
  • teaspoon oregano dried crumbled
  • oz plum tomatoes (2 or 3 medium)
  • 3.5 cups water 
  • 0.5 lb yukon gold potatoes 
  • medium zucchini quartered ()

Equipment

  • bowl
  • sauce pan
  • knife
  • whisk
  • pot
  • slotted spoon
  • cutting board

Directions

  1. Cut a shallow X in bottom of each tomato with a sharp paring knife and blanch tomatoes in a 2- to 3-quart saucepan of boiling water 20 seconds.
  2. Transfer tomatoes with a slotted spoon to a cutting board and, when cool enough to handle, peel, beginning from scored end, with knife, then seed and chop.
  3. Heat oil in a 4-quart heavy pot over moderately high heat until hot but not smoking.
  4. Add onion and tomatoes, then reduce heat to moderate and cook, stirring occasionally, until onion is softened, 4 to 5 minutes.
  5. Meanwhile, peel potato and cut into 1/4-inch dice.
  6. Add potato to onion mixture along with zucchini and celery and cook, stirring occasionally, 5 minutes.
  7. Add water, herbs, sea salt, and pepper and bring to a boil, uncovered. Reduce heat and simmer, uncovered, stirring occasionally, until vegetables are very tender, 30 to 35 minutes.
  8. Remove from heat.
  9. Whisk together egg and cheese in a bowl until combined well, then add to soup in a stream, stirring. Divide among 4 bowls and serve with olive oil and cheese.

Nutrition Facts

Calories157kcal
Protein11.21%
Fat47.68%
Carbs41.11%

Properties

Glycemic Index
83.69
Glycemic Load
8.4
Inflammation Score
-8
Nutrition Score
12.747826265252%

Flavonoids

Naringenin
0.29mg
Apigenin
3.25mg
Luteolin
0.03mg
Isorhamnetin
0.88mg
Kaempferol
0.63mg
Myricetin
0.28mg
Quercetin
4.85mg

Nutrients percent of daily need

Calories:157.11kcal
7.86%
Fat:8.7g
13.38%
Saturated Fat:1.49g
9.28%
Carbohydrates:16.88g
5.63%
Net Carbohydrates:13.53g
4.92%
Sugar:4.84g
5.38%
Cholesterol:46.5mg
15.5%
Sodium:770.24mg
33.49%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.6g
9.2%
Vitamin C:37.98mg
46.04%
Vitamin K:44.07µg
41.97%
Vitamin B6:0.41mg
20.58%
Manganese:0.39mg
19.44%
Potassium:657.42mg
18.78%
Vitamin A:795.45IU
15.91%
Fiber:3.34g
13.38%
Folate:52.26µg
13.06%
Phosphorus:111.88mg
11.19%
Vitamin B2:0.19mg
10.9%
Magnesium:43.52mg
10.88%
Vitamin E:1.61mg
10.71%
Copper:0.2mg
9.89%
Iron:1.53mg
8.52%
Vitamin B1:0.12mg
8.06%
Vitamin B3:1.37mg
6.87%
Vitamin B5:0.63mg
6.33%
Selenium:4.33µg
6.18%
Calcium:56.53mg
5.65%
Zinc:0.8mg
5.34%
Vitamin B12:0.11µg
1.85%
Vitamin D:0.25µg
1.67%
Source:Epicurious