Sopa de Verduras Nutritiva

Ingredients

For the soup base

• 2 tablespoons olive oil
• 1 large onion, diced
• 3 medium carrots, peeled and diced
• 3 celery stalks, diced
• 4 cloves garlic, minced
• 8 cups vegetable broth (low sodium preferred)
• 1 can (14 oz) diced tomatoes with juice

Vegetables

• 2 medium potatoes, peeled and cubed
• 1 medium zucchini, diced
• 1 yellow squash, diced
• 1 cup green beans, trimmed and cut into 1-inch pieces
• 1 can (15 oz) kidney beans or cannellini beans, drained and rinsed
• 1 cup corn kernels (fresh or frozen)
• 2 cups fresh spinach or chopped kale

Seasonings

• 2 bay leaves
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon red pepper flakes (optional)
• Salt and freshly ground black pepper to taste
• Fresh parsley for garnish
• Parmesan cheese for serving (optional)

Instructions

Step 1: Sauté the aromatics

Heat olive oil in a large pot or Dutch oven over medium heat. Add the diced onion, carrots, and celery. Cook for 5-7 minutes, stirring occasionally, until the vegetables begin to soften. Add the minced garlic and cook for another minute until fragrant.

Step 2: Build the soup base

Add the vegetable broth and diced tomatoes with their juice to the pot. Add bay leaves, thyme, oregano, and smoked paprika. Bring the mixture to a boil, then reduce heat to maintain a gentle simmer.

Step 3: Add hearty vegetables

Add the cubed potatoes to the pot. Simmer for 10 minutes. Then add the zucchini, yellow squash, and green beans. Continue simmering for another 15 minutes.

Step 4: Add beans and corn

Stir in the kidney beans and corn. Simmer for 5 more minutes to heat through. Season with salt and pepper to taste.

Step 5: Finish with greens

Remove the bay leaves. Add the spinach or kale and stir until wilted, about 2 minutes. Taste and adjust seasonings as needed.

Step 6: Serve

Ladle the soup into bowls and garnish with fresh parsley. Serve with crusty bread and optionally top with grated Parmesan cheese.

Chef's Tips

• Vegetable size matters: Cut all vegetables to similar sizes for even cooking
• Don't overcook: Vegetables should be tender but still have a slight bite
• Layer flavors: Sautéing vegetables before adding liquid develops deeper flavors
• Make it heartier: Add pasta, barley, or rice for a more filling soup
• Boost umami: Add a splash of soy sauce or Worcestershire sauce for depth
• Fresh vs. canned: Use fresh tomatoes in summer, canned in winter

Variations

• Italian Style: Add Italian sausage, use white beans, and finish with pesto
• Mexican Style: Add cumin, chili powder, black beans, and top with avocado
• Asian Inspired: Use ginger, soy sauce, bok choy, and mushrooms
• Protein Addition: Add cooked chicken, turkey, or tofu for extra protein

Storage Instructions

Store in airtight containers in the refrigerator for up to 5 days. This soup freezes beautifully - freeze in portion-sized containers for up to 3 months. To reheat, thaw overnight in the refrigerator and warm on the stovetop, adding a splash of broth if needed.

Nutritional Information

Per serving (approximately):

• Calories: 145
• Protein: 6g
• Carbohydrates: 28g
• Fat: 3g
• Fiber: 7g
• Sodium: 380mg