Ingredients
• The Base:
• 1 tbsp Olive oil.
• 1 Large onion, diced.
• 3 cloves Garlic, minced.
• 2 Carrots, sliced.
• 2 Stalks celery, chopped.
• The Bulk:
• 1 Zucchini, diced.
• 1 cup Green beans, trimmed and halved.
• 1 can (400g) Diced tomatoes (no added salt).
• 6 cups Vegetable broth (low sodium).
• The Seasoning:
• 1 tsp Dried oregano or Italian seasoning.
• ½ tsp Smoked paprika.
• Salt & Pepper to taste.
• 1 cup Fresh spinach or kale (added at the very end).
• A squeeze of fresh lemon juice (for brightness).
Preparation Steps
1. Sauté: In a large pot, heat the olive oil over medium heat. Add the onion, carrots, and celery. Cook for 5–7 minutes until they soften. Add the garlic and cook for another minute until fragrant.
2. Simmer: Pour in the diced tomatoes, vegetable broth, zucchini, green beans, and all seasonings. Bring to a boil, then reduce heat and simmer for 20–25 minutes.
3. The Green Finish: Just before serving, stir in the spinach or kale. It only needs about 1 minute to wilt into the soup.
4. Brighten: Turn off the heat and stir in the fresh lemon juice. This is the “secret” to making a basic soup taste professional!
Why It Helps Maintain Weight
• High Satiety: The combination of warm liquid and high fiber from the vegetables triggers the “fullness” sensors in your brain quickly.
• Nutrient Density: You are getting a massive variety of vitamins and minerals for very few calories, which stops your body from “craving” more food due to nutrient deficiencies.
• Low Calorie Density: You can eat two large bowls of this for fewer calories than a single small bag of chips!