Description
A flexible, flavor-packed healthy soup base inspired by comforting home traditions and modern nutrition. This recipe serves as a versatile canvas for wholesome ingredients—perfect for weekly meal prep, weight management, and soul-warming satisfaction.
Ingredients
1 tbsp olive oil or ghee
1 small onion, chopped
2 garlic cloves, minced
2 carrots, diced
2 celery stalks, diced
4 cups low-sodium vegetable or bone broth
1 cup cooked lentils or shredded chicken
2 cups chopped seasonal vegetables (spinach, zucchini, squash)
1 tsp ground cumin or turmeric
Salt and pepper to taste
Fresh herbs or lemon juice for garnish
Instructions
1. Heat oil in a large soup pot over medium heat.
2. Sauté onion, garlic, carrots, and celery for 5 minutes until fragrant.
3. Add protein (like cooked lentils or shredded chicken) and cook for another 3 minutes.
4. Add chopped vegetables, broth, and seasonings. Stir well.
5. Bring to a boil, then reduce heat and simmer for 25–30 minutes.
6. Optional: Blend part of the soup for creaminess using an immersion blender.
7. Finish with fresh lemon juice or chopped herbs before serving.
Notes
Use this base to build soups tailored to your diet—vegan, high-protein, or gluten-free.
Avoid freezing soups with pasta or dairy. For best results, cool completely before freezing in airtight containers.
Perfect for pairing with grilled sandwiches or whole grain bread for a balanced meal.
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Healthy Comfort Food
Nutrition
- Serving Size: 1 bowl
- Calories: 210
- Sugar: 5g
- Sodium: 300mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 7g
- Protein: 12g
- Cholesterol: 20mg
Keywords: healthy soup, meal prep, lentil soup, chicken soup, low sodium