A refreshing and nourishing vegetable soup, perfect for warm weather. This crockpot recipe is packed with fresh summer vegetables and light seasonings, making it an easy, low-calorie meal ideal for lunch or dinner. Just toss everything in the slow cooker and let the flavors blend beautifully over time.
FULL RECIPE
Ingredients
- 2 cups zucchini, diced
- 1 cup yellow squash, diced
- 1 cup carrots, sliced
- 1 cup celery, chopped
- 1 cup green beans, trimmed and cut
- 1 (14.5 oz) can diced tomatoes, undrained
- 1 cup corn kernels (fresh or frozen)
- 1 small onion, diced
- 2 cloves garlic, minced
- 4 cups vegetable broth (low sodium preferred)
- 1 teaspoon Italian seasoning
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1 bay leaf
Directions
- Add all ingredients to the crockpot, starting with olive oil on the bottom.
- Stir to combine and evenly distribute the seasonings.
- Cover and cook on low for 6–8 hours or high for 3–4 hours, until vegetables are tender.
- Remove the bay leaf before serving.
- Taste and adjust seasoning with salt and pepper if needed.
- Serve warm, optionally garnished with fresh herbs.
Nutritional Information
- Calories: 110
- Protein: 3g
- Carbohydrates: 22g
- Fat: 3g
- Fiber: 5g
- Sodium: 400mg
Health Benefits of Garden Veggie Soup
Garden Veggie Soup is a powerhouse of nutrition, loaded with vitamins, minerals, and antioxidants from a variety of fresh vegetables. Zucchini and yellow squash are excellent sources of vitamin C and potassium, which support immune function and heart health. Carrots provide beta-carotene, an antioxidant that promotes good vision and skin health. Green beans contribute fiber and essential minerals like magnesium. The vegetable broth adds hydration with minimal calories, making this soup a light but nutrient-dense option for any meal.
Why Use a Crockpot for This Soup
Using a crockpot or slow cooker for this soup allows flavors to meld beautifully over several hours, creating a rich, deep taste without much effort. The low, slow heat preserves the texture of vegetables, preventing them from turning mushy while extracting their natural sweetness. It also frees up your time, as you simply add ingredients and let the cooker do the work, making it ideal for busy days or meal prepping.
Summer Vegetables and Their Seasonal Importance
This recipe highlights fresh summer vegetables such as zucchini, yellow squash, green beans, and corn, which are at their peak during the warmer months. These vegetables are hydrating and low in calories, perfect for summer meals. Seasonal produce tends to be more flavorful and nutrient-rich, making this soup a delicious and healthful way to celebrate summer harvests.
Low-Calorie Meal Option
With its focus on fresh vegetables and light broth, this soup is naturally low in calories, which makes it great for weight management. The fiber content helps with satiety, meaning you feel full longer without consuming excess calories. This makes it a smart choice for those wanting to maintain or lose weight while still enjoying hearty meals.
Dietary Flexibility
Garden Veggie Soup is vegetarian and can easily be made vegan by ensuring the vegetable broth is plant-based. It is gluten-free and can fit well into many diets such as paleo, Whole30, or clean eating. It’s also free from common allergens like dairy and nuts, making it accessible to many dietary needs.
Hydration Benefits
Because the soup is broth-based and packed with water-rich vegetables like zucchini and celery, it helps with hydration, especially important during hot summer months. Staying hydrated supports metabolism, skin health, and overall bodily functions, and soups like this contribute to your daily fluid intake in a tasty way.
Fiber Content and Digestive Health
The mix of vegetables provides a good amount of dietary fiber, which promotes digestive health by supporting regular bowel movements and feeding beneficial gut bacteria. Fiber also helps regulate blood sugar and cholesterol levels, contributing to long-term cardiovascular health.
Antioxidant Properties
Many of the vegetables in this soup contain antioxidants, such as vitamin C from tomatoes and zucchini, which help neutralize free radicals that can cause cellular damage. This can reduce inflammation and lower the risk of chronic diseases, including heart disease and certain cancers.
Simple and Budget-Friendly
This soup is very economical to make, relying mostly on seasonal vegetables and pantry staples like broth and canned tomatoes. It’s a practical choice for those looking to eat healthy without spending a lot on expensive ingredients or specialty items.
Meal Prep and Storage
Garden Veggie Soup stores well in the refrigerator for up to 4 days and can be frozen for longer storage, making it an excellent option for meal prepping. Reheating is easy and the flavors often improve after resting, providing convenient, ready-to-eat meals throughout the week.
Versatility of the Recipe
This soup is highly adaptable; you can swap in or add different vegetables based on what you have available, such as bell peppers, spinach, or peas. You can also adjust seasoning to suit your taste, adding herbs like basil or spices like cumin for a personalized touch.
Weight Loss Support
Because this soup is filling yet low in calories and fat, it’s suitable for weight loss plans. The high fiber and water content promote fullness, helping to control hunger and reduce overeating. It’s a wholesome way to enjoy a satisfying meal while keeping calorie intake in check.
Comfort Food with a Light Twist
Unlike heavy, creamy soups, this garden veggie version is light and refreshing, making it perfect for those who want comfort food without the heaviness. It provides warmth and nourishment without feeling greasy or overly rich.
Kid-Friendly and Family-Approved
Many kids enjoy soups with mild flavors and colorful vegetables, especially when served with a side of bread or crackers. This recipe’s simple seasoning appeals to a wide range of tastes, making it an easy meal to please the whole family while sneaking in extra veggies.
Immune System Support
With ingredients rich in vitamins A and C, this soup supports immune function, helping the body fight infections. Garlic and onions add natural antimicrobial properties, enhancing the soup’s ability to promote wellness during cold or flu season.
Gluten-Free and Allergy-Friendly
This recipe contains no gluten, dairy, or nuts, making it safe for people with common allergies or intolerances. It’s a great base recipe that can be enjoyed by those following strict dietary restrictions without sacrificing flavor.
Sustainable and Eco-Friendly Eating
Using seasonal vegetables from local sources reduces environmental impact by cutting down on transportation and packaging. Making vegetable-based meals like this supports sustainable eating habits and reduces reliance on animal products.
Supporting Digestive Enzymes and Gut Health
Vegetables in this soup contain natural enzymes and prebiotics that support healthy digestion and improve gut microbiome diversity. A healthy gut is linked to better mood, improved immunity, and efficient nutrient absorption.
Perfect for Cooling Down or Warming Up
While typically enjoyed as a light summer meal, this soup can be served warm or at room temperature. Its fresh vegetable base makes it refreshing when slightly cooled, yet comforting and soothing when heated on cooler days.
Customization Tips
To enhance the flavor, you can add a squeeze of lemon juice or a sprinkle of Parmesan cheese at serving. For extra protein, consider adding cooked beans or shredded chicken. Herbs like parsley or cilantro can brighten the soup just before serving.
Conclusion
Garden Veggie Soup is a versatile, healthy, and easy-to-make dish that fits perfectly into a balanced lifestyle. Its blend of fresh, seasonal vegetables provides numerous health benefits, from supporting digestion and immunity to aiding in weight management. Using a crockpot simplifies preparation, allowing busy individuals to enjoy wholesome meals with minimal effort. Whether served as a light lunch or a comforting dinner, this soup can be tailored to suit various tastes and dietary needs.