If you’re serious about losing body fat or if you simply want to change your eating habits and be more healthy, you need to make sure you meal prep a healthy, preferably vegan, gluten-free and sugar-free soup. You can easily warm up a batch for a healthy quick meal, and you can also eat a bowl before a dinner party to make sure you don’t overeat later.
The perfect veggie soup template starts with homemade vegetable stock and seasonal vegetables (to see which vegetables are in season this month, check our monthly chart HERE). Add at least one vegetable or fruit from each of the main color families (check those HERE), this way your soup will be extra healthy and healing. If you want the soup to be super filling and able to replace lunch or dinner, add beans or legumes. Finish with your favorite homemade spice mix and add extra virgin olive oil and fresh herbs only when serving.
Veggie Soup Template Recipe
Prep Time: 5 min | Cook Time: 30 min | Serves: 8
+ 6 cups vegetable stock
+ 3 tsp Mexican spice mix
+ 1 cup red beans, cooked (learn here how to soak and cook beans and legumes)
+ 1 onion
+ 3 garlic cloves
+ 1 tbsp fresh ginger
+ 3 carrots
+ 2 medium tomatoes
+ 1/2 purple cabbage
+ 5-6 mushrooms
+ 2 cups spinach leaves
+ sea salt, to taste
For serving
+ fresh herbs (cilantro, parsley, basil…)
+ avocado slices
+ olive oil
Pour the vegetable stock and spices into a large saucepan and bring to a boil. Roughly chop all the vegetables and, once the water is boiling, stir in the beans, onion, garlic, ginger, carrots, tomatoes, cabbage and mushrooms. Bring water to a boil, then turn the heat down and simmer for about 30 minutes until cooked. Remove from heat and season with sea salt. Puree the soup until smooth using an immersion blender or stand blender and stir in spinach. Serve with a drizzle of olive oil, fresh herbs, and your favorite toppings. You can store this soup in the fridge for up to 4 days or in the freezer for up to 3 months. Enjoy!
| calories | carbs | fat | protein |
|---|---|---|---|
| 73 | 15 g | 1.8 g | 3.7 g |