This healthy vegetable soup is a Mediterranean-inspired recipe packed with fiber-rich veggies, plant-based protein, and cozy flavor—perfect for a nourishing family dinner.
For more healthy soup recipes, check out our Mediterranean lentil soup, creamy healthy potato soup, creamy red lentil soup, and Mediterranean chickpea soup.
Wholesome Flavors That Fit a Balanced Lifestyle
Looking for a healthy vegetable soup that’s easy, delicious, and nourishing? 🥕 This recipe is inspired by Mediterranean flavors and made with everyday ingredients you probably already have at home.
Packed with fiber-rich vegetables, plant-based protein from beans, and naturally low in saturated fat, this hearty vegetable soup is the kind of meal you’ll feel good about serving your family. It’s warming, flavorful, and supports a balanced diet without being heavy.
Louise and I love making a big pot on Sunday and enjoying it throughout the week – it’s the perfect meal prep soup that reheats beautifully. Whether you’re cooking for a quick weeknight dinner or storing extra portions for later, this recipe fits right in.
With simple steps, wholesome flavors, and a naturally light base, this Mediterranean vegetable soup is a cozy bowl of comfort that’s also good for you. 🍲✨
Ingredients
Find complete ingredient list, quantities, and substitutions in the recipe box at the bottom of the page.
- Extra virgin olive oil: Adds that Mediterranean richness. Substitute avocado oil or a light cooking oil if preferred.
- Onion: Yellow onion works best for sweetness, but you can use white onion, shallots, or even leeks for a milder flavor.
- Carrots: Classic for sweetness and color. Swap with parsnips, sweet potatoes, or pumpkin for a twist.
- Celery: Brings balance and a savory base. Try fennel or extra carrots if you don’t have celery.
- Garlic: Fresh cloves are best, but jarred minced garlic or garlic powder can be used in a pinch.
- Italian seasoning: A fragrant mix of oregano, thyme, and basil. Substitute with Herbes de Provence or your own blend.
- Vegetable broth: We usually dissolve vegetable bouillon powder in water—it makes groceries lighter and lasts weeks. Substitute chicken broth (same bouillon trick) for more flavor if not strictly vegetarian.
- Diced tomatoes: A pantry staple. Substitute with crushed tomatoes, tomato puree, or fresh ripe tomatoes.
- White beans: Protein-rich and creamy. Use chickpeas, cannellini, or lentils for variation in this homemade vegetable soup.
- Cauliflower florets: Add fiber and bulk. Swap with broccoli, zucchini, or even cabbage.
- Potatoes: Make it hearty. Try butternut squash, sweet potatoes, or rutabaga for a hearty vegetable soup alternative.
- Green beans: Bring color and crunch. Substitute with peas, asparagus, or snap peas.
- Parmesan (optional): For richness. Use nutritional yeast or a dollop of low-fat Greek yogurt or Skyr for a protein-rich topping.
How to Make Healthy Vegetable Soup
Step 1 – Build the Flavor Base
Heat the olive oil in a large pot over medium heat. Add the onion, carrots, celery, garlic, and Italian herbs. Sauté for about 5 minutes until the vegetables soften and smell fragrant. If the pot looks dry, add a splash of water to keep everything from sticking. This is the foundation of a homemade vegetable soup with rich, savory flavor.
Step 2 – Simmer the Vegetables
Pour in the vegetable broth (we like to use bouillon powder dissolved in water), then add the diced tomatoes, white beans, cauliflower, potatoes, and green beans. Season with salt and pepper, then bring to a gentle simmer. Cook uncovered for about 15 minutes, stirring occasionally, until the vegetables are tender and the soup looks hearty and colorful.
Step 3 – Taste and Serve
Check for seasoning and adjust with more salt or a pinch of red pepper flakes if you like extra heat. Serve hot with a slice of crusty bread and a sprinkle of parmesan, or keep it light by enjoying it on its own. This easy vegetable soup recipe is filling, wholesome, and perfect for everyday dinners.
Tips
- Chop the veggies evenly and small: This helps everything cook at the same pace for a balanced flavor in your hearty vegetable soup.
- Don’t rush the base: Let the onion, carrot, celery, and garlic soften slowly. This creates depth in your Mediterranean vegetable soup.
- Boost flavor with bouillon: We usually use vegetable bouillon powder dissolved in water instead of packaged broth. It makes groceries lighter, and a small tub lasts for weeks. You can do the same with chicken bouillon if not vegetarian.
- Simmer gently: Keep the heat on medium-low so the vegetables become tender without breaking apart.
- Add greens at the end: Spinach, kale, or Swiss chard wilt quickly. If using, stir them in right before serving for fresh color and texture.
- Make it ahead: This easy vegetable soup recipe tastes even better the next day as the flavors deepen.
- Top it your way: Parmesan, pesto, or a dollop of low-fat Greek yogurt or Skyr can make the bowl extra satisfying.
Frequently Asked Questions
Yes, frozen cauliflower, potatoes, and green beans work perfectly in this easy vegetable soup recipe.
Add cooked whole grains like barley, farro, or brown rice to turn it into a hearty vegetable soup. You can even add 1/2 cup orzo and let it cook for about 10 minutes.
Absolutely. Chickpeas, kidney beans, or lentils are all great swaps.
Store in an airtight container for up to 4 days; the flavor improves as it rests.
Yes, it freezes well for up to 3 months – just thaw overnight in the fridge before reheating.
Yes, both methods work; adjust the cooking time depending on your appliance.
More Easy Soup Recipes
- Tomato lentil soup
- Black bean soup
- Lentil chili
- Harira soup
- Tofu soup
- Butternut squash soup
- Pastina (Italian small pasta soup)
- Curry lentil soup
If you tried this healthy vegetable soup recipe or any other recipe on our blog, please leave a 🌟 star rating and let us know how it goes in the comments. We love hearing from you!
Healthy Vegetable Soup
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 large onion chopped
- 2 large carrots chopped
- 1 stalk celery chopped
- 3 cloves garlic pressed or minced
- 1 teaspoon Italian seasoning
- 4 cups vegetable broth we usually use bouillon powder dissolved in water – chicken broth works too
- 1 can white beans drained and rinsed (15 oz / 400 g)
- 1 can diced tomatoes (15 oz / 400 g)
- 4 cups cauliflower florets fresh or frozen (15 oz)
- 1½ cups potatoes diced, fresh or frozen (4 oz)
- 1 heaping cup green beans fresh of frozen
- 1 teaspoon salt or to taste + black pepper
Optional Add-Ins / Drizzle-On
- 1 handful grated parmesan or basil pesto, cooked grains, tortellini or orzo pasta —> add 1–2 cups extra broth if using pasta.
Instructions
- Build the Flavor: Heat 2 tablespoons extra virgin olive oil in a large pot over medium heat. Add 1 large onion, 2 large carrots, 1 stalk celery, 3 cloves garlic (all chopped), and 1 teaspoon Italian seasoning. Cook 5 minutes until soft and fragrant, adding a splash of water if needed.
- Simmer the Soup: Add 4 cups vegetable broth, 1 can white beans (drained and rinsed), 1 can diced tomatoes, 4 cups cauliflower florets, 1½ cups potatoes, and 1 heaping cup green beans. Season with 1 teaspoon salt and pepper. Simmer gently for 15 minutes, stirring now and then, until vegetables are tender.
- Finish and Serve: Taste and adjust seasoning. Add red pepper flakes for spice if you like. Serve warm with crusty bread and 1 handful grated parmesan, or enjoy plain for a lighter bowl.
Notes
- Extra virgin olive oil → Avocado oil or any light cooking oil.
- Onion → White onion, shallots, or leeks for a milder flavor.
- Carrots → Parsnips, sweet potatoes, or pumpkin.
- Celery → Fennel or extra carrots.
- Garlic → Jarred minced garlic or garlic powder.
- Italian seasoning → Herbes de Provence or your own blend of dried herbs.
- Vegetable broth → Bouillon powder dissolved in water (our favorite trick). Substitute chicken broth with the same method if not vegetarian.
- Diced tomatoes → Crushed tomatoes, tomato puree, or fresh ripe tomatoes.
- White beans → Chickpeas, cannellini beans, or lentils.
- Cauliflower florets → Broccoli, zucchini, or cabbage.
- Potatoes → Butternut squash, sweet potatoes, or rutabaga.
- Green beans → Peas, asparagus, or snap peas.
- Chop the veggies evenly and small: This helps everything cook at the same pace for a balanced flavor in your hearty vegetable soup.
- Don’t rush the base: Let the onion, carrot, celery, and garlic soften slowly—this is the secret to a rich, homemade vegetable soup.
- Boost flavor with bouillon: We usually use vegetable bouillon powder dissolved in water instead of packaged broth. It makes groceries lighter, and a small tub lasts for weeks. You can do the same with chicken bouillon if not vegetarian.
- Simmer gently: Keep the heat on medium-low so the vegetables become tender without breaking apart.
- Add greens at the end: Stir in spinach, kale, or Swiss chard right before serving for a fresh, vibrant finish.
- Make it ahead: This vegetarian vegetable soup holds up beautifully and tastes even better the next day as flavors deepen.
- Top it your way: Parmesan, pesto, or a dollop of low-fat Greek yogurt or Skyr can turn it into a high fiber vegetable soup that feels extra satisfying.
Nutrition
Hi! We are Nico & Louise
We’re here to share delicious, easy, and healthy plant-based recipes (vegetarian & vegan) 🌿✨.
Welcome to our blog, we are glad you are here.
Delicious. Serve with dark or crusty bread.
Yay, I’m so happy that you like it, Francine, thanks so much for your review 🙂
Kindest, louise