Seven-Vegetable Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
26%
Seven-Vegetable Soup
80 min.
10
175kcal

Suggestions


Welcome to a delightful culinary adventure with our Seven-Vegetable Soup! This vibrant and hearty soup is not only a feast for the eyes but also a nourishing option for anyone seeking a wholesome meal. Packed with a medley of fresh vegetables, including earthy parsnips, sweet carrots, and aromatic fennel, this soup is a celebration of flavors and textures that will warm your soul.

Perfect for any occasion, whether as a starter, a light snack, or a comforting main dish, this soup is designed to cater to a variety of dietary preferences. It’s vegetarian, vegan, gluten-free, and dairy-free, making it an inclusive choice for gatherings with family and friends. With just 175 calories per serving, you can indulge guilt-free while enjoying the rich, savory taste that comes from simmering fresh ingredients in a fragrant broth.

What sets this recipe apart is its versatility. Feel free to customize the vegetables based on what you have on hand or your personal preferences. The addition of fresh rosemary and a hint of spice from pequín chiles elevates the flavor profile, making each spoonful a delightful experience. So, gather your ingredients, roll up your sleeves, and let’s create a bowl of comfort that not only nourishes the body but also warms the heart!

Ingredients

  • ounces carrots peeled cut into large dice
  • 20 ounces celery root trimmed peeled cut into large dice
  • 12 ounces fennel bulb cored trimmed cut into large dice
  • teaspoon rosemary leaves fresh finely chopped
  • ounces sunchokes peeled cut into large dice
  • tablespoon kosher salt as needed plus more
  • tablespoon juice of lemon as needed freshly squeezed plus more
  • 0.3 cup olive oil 
  • 12 ounces parsnips peeled cut into large dice
  •  pepper dried red
  • ounces turnip peeled cut into large dice
  • 1.5 quarts vegetable broth low-sodium
  • medium onion yellow
  • 12 ounces yukon gold potatoes peeled cut into large dice

Equipment

  • dutch oven

Directions

  1. Heat the oil in a large pot or Dutch oven over medium heat until shimmering.
  2. Add the onion and cook, stirring occasionally, until softened, about 6 minutes.
  3. Add the rest of the vegetables and the measured salt, stir to combine, and cover with a tightfitting lid. Cook, stirring every 5 minutes, until the vegetables begin to soften but still hold their shape, about 20 minutes total.Increase the heat to medium high, add the broth, stir to combine, and bring to a simmer. Reduce the heat to medium low and simmer uncovered, stirring occasionally, until the vegetables are fork tender, about 10 minutes more.
  4. Remove from the heat.
  5. Add the measured lemon juice, rosemary, and chiles or pepper flakes (if using) and stir to combine. Taste and season with additional salt and lemon juice as needed.

Nutrition Facts

Calories175kcal
Protein8.33%
Fat28.42%
Carbs63.25%

Properties

Glycemic Index
39.46
Glycemic Load
11.27
Inflammation Score
-9
Nutrition Score
15.0665215202%

Flavonoids

Eriodictyol
0.44mg
Hesperetin
0.22mg
Naringenin
0.02mg
Apigenin
1.37mg
Luteolin
0.02mg
Isorhamnetin
0.55mg
Kaempferol
0.38mg
Myricetin
0.01mg
Quercetin
3.02mg

Nutrients percent of daily need

Calories:175.4kcal
8.77%
Fat:5.84g
8.99%
Saturated Fat:0.86g
5.37%
Carbohydrates:29.27g
9.76%
Net Carbohydrates:22.87g
8.31%
Sugar:8.85g
9.83%
Cholesterol:0mg
0%
Sodium:802.35mg
34.88%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.86g
7.71%
Vitamin K:58.14µg
55.37%
Vitamin A:2425.37IU
48.51%
Vitamin C:28.41mg
34.44%
Fiber:6.4g
25.61%
Manganese:0.47mg
23.71%
Potassium:780.55mg
22.3%
Phosphorus:157.14mg
15.71%
Vitamin B6:0.31mg
15.49%
Folate:52.98µg
13.25%
Vitamin E:1.84mg
12.29%
Iron:2.05mg
11.38%
Magnesium:43.8mg
10.95%
Vitamin B1:0.16mg
10.51%
Copper:0.2mg
10%
Vitamin B3:1.74mg
8.71%
Vitamin B5:0.77mg
7.67%
Calcium:74.39mg
7.44%
Vitamin B2:0.1mg
6.12%
Zinc:0.69mg
4.61%
Selenium:1.72µg
2.46%
Source:Chow