Easy + Healthy Vegetable Soup with Turmeric (Vegan + Gluten Free)
In less than 30 minutes, this healthy vegetable soup will bring comfort to your table with major nutrition benefits. Thanks to turmeric, easy frozen veggies and roasted nori (seaweed) this tasty detox soup recipe is full of nutrients and great for weightloss. Isn’t hearty homemade soup the best?! Plus it’s vegetarian, Paleo and gluten-free.
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So remember how this site is all about balanced living? Eating mostly very healthy and treating yo’ self every now and then, too? That whole 80-20 rule.
Well apparently my math skills have been a bit off lately…last week was not pretty. Mind you, I was traveling a lot… but my eating habits were more
akin to those of a deranged death row inmate preparing for his last meal …er, like the 20-80 rule.
I drank a green smoothie for breakfast so that means that I can eat a block of cheese for lunch, right? The beef is grass-fed, so I can have 48 ounces, correct? I mean I did go for a .1-mile walk today (so what if it was from the beach chair to the bar and back 30 times?!).
I’M ON VACATION! So since there’s cucumber in that gin tonic, and vegetables cancel out alcohol, I can drink
the whole thing 4, yes? Yes, for sure. Girl math at its finest.
Needless to say, after returning from “summer break”, which I’ve since deemed Booze Fest 2017, I felt it absolutely necessary for my survival to detox. And there’s no better way to get back on the wagon than with a homemade healthy vegetable soup.
I think my favorite thing about this soup, other than the fact that it’s chockfull of nutrients (read: amazing at helping you bounce back after indulging), is that it’s literally one of the easiest recipes I’ve ever made.
Thanks in large part to the frozen veggies, the soup requires less than 10 minutes of prep time before it simmers away on the stove for a mere 15 minutes and delivers an insanely delicious, super healthy meal that you can eat on for a week.
Which brings me to the other awesome thing about this soup: awesome leftovers. Make one big awesome pot and eat it for awesome lunches the rest of the week–it only gets better with time as everything sits and marinates and soaks up each other’s awesomeness (thank you, Janis Ian, for your brilliance).
How to Make Healthy Vegetable Soup
One of my favorite things about soup, particularly this vegetable soup recipe, is that it doesn’t require a strict recipe.
Though my version is made with two superfoods (anti-inflammatory turmeric and roasted seaweed, both of which give this bad boy a big flavor boost), the actual vegetables you use in the soup can vary based on whatever you prefer or have on hand.
I recommend hitting up the frozen section of Whole Foods and stocking up on your favorite organic vegetables–their 365 brand is my fave, as it’s organic AND affordable. Fresh is fine if you have it, but frozen provides more texture and crunch to the soup than sauteed vegetables would.
In this recipe, I love frozen corn, lima beans, peas, green beans, carrots, pearl onions, mushrooms and (wait for it) okra!
Whole Food’s 365 brand sells frozen okra cut into bite-sized slices, or you can go to their fresh produce department and buy the real deal. Either way, okra is such a fun addition to this soup and a nice homage to my Southern roots.
I love okra because it’s so high in potassium, vitamin B, vitamin C, folic acid, and calcium. It’s low in calories and has tons of fiber.
And okra can help manage blood sugar, especially in cases of type 1, type 2, and gestational diabetes. How cool is that? As a woman with insulin resistance, this is amazing!
But seriously, use whatever vegetables you like here– you really can’t go wrong, as long as you follow the basic recipe:
onions and garlic + superfoods + frozen veggies + diced tomatoes and broth
My biggest suggestion is just to use a rainbow of veggies to get a wide variety of nutrients and color, because… look how pretty!
And look how much nutrition you get in every bowl: 171% of your DRV of Vitamin A, 471% of Vitamin K, 44% of Vitamin C and 42% Calcium, not to mention oodles of magnesium, potassium, zinc, and B vitamins.
Plus, the turmeric will reduce inflammation like nobody’s business. And as we now know, chronic inflammation can cause a host diseases and debilitating conditions, including rheumatoid arthritis, heart disease, digestive disorders (from IBD and IBS to Ulcerative colitis and Crohn’s disease), asthma, ulcers, sinusitis, atherosclerosis, periodontitis, hay fever, active hepatitis, diabetes, Alzheimer’s and even cancer.
Why You Should Add Seaweed to Vegetable Soup
Now, for the nori, or roasted seaweed. I know it might sound weird, but trust me. Not only will it add incredible umami flavor to this soup, but seaweed is one of the world’s most powerful superfoods–the vegetarian ingredient provides tons of amino acids, calcium, fiber, and vitamins, is a natural source of iodine (great for people with thyroid issues).
AND it’s anti-inflammatory, boosts immunity, helps with healing, detox and weight loss and its remineralization properties even help curb cravings.
While you can totally make this soup vegan by using vegetable broth, I often like to add bone broth as my base for its gut-healing, skin-nourishing, joint-pain-reducing benefits. So if you’re not vegetarian, give bone broth a try–here are my favorite storebought broths.
I have one last request before you get the recipe: please add red pepper flakes to this soup. It adds just the tiniest kick, that little spice (especially when coupled with the turmeric and nori) that will make you wave your hand as you eat and mutter “My God, what is that flavor? This superfood veggie soup has got that certain je ne sais quoi about it.”
You know, as you often do.
And with my love of red pepper flakes in (what you will come to see if you keep following along here) just about everything, I leave you with one of my favorite easy, healthy meals of all time.
May this healthy vegetable soup restore and rebalance you as it has me. Booze Fest 2017 is now just a distant memory…
- 2 tablespoons organic extra-virgin olive oil
- 1 yellow onion , diced
- 3 organic carrots , peeled and diced
- 2 cloves garlic , minced
- 1 teaspoon organic red pepper flakes
- 2 teaspoons organic ground turmeric
- 1 1/2 teaspoons kosher salt
- 1 teaspoon fresh ground black pepper
- 2 (14.5-ounce) cans organic diced tomatoes no-salt-added
- 4 cups organic, low-sodium vegetable broth
- 6 cups organic frozen veggies (I recommend haricot verts, lima beans, cut okra, corn)
- 2 sheets roasted nori , cut into 1-inch pieces
Add olive oil to a large dutch oven over medium-high heat. Add onions and carrots and saute until soft, about 5 minutes. Add garlic, red pepper flakes and turmeric and cook until aromatic, about 2 minutes. Season with salt and pepper.
Add diced tomatoes and vegetable broth, stirring until combined. Add frozen veggies, stirring until evenly mixed into the soup. Add nori pieces and stir until thoroughly mixed.
Reduce heat to low, cover the dutch oven and simmer for 15 minutes.
Uncover and serve immediately.
Photo Credit: Heidi Geldhauser
Disclaimer: This post includes affiliate links, and I will earn a commission if you purchase through these links. Please note that I’ve linked to these products purely because I recommend them and they are from companies I trust.
*This post first appeared December 2015. It was updated September 2017 to reflect new information, recommendations, photos and more!
Photo Credit: Heidi Geldhauser
Disclaimer: This post includes affiliate links, and I will earn a commission if you purchase through these links. Please note that I've linked to these products purely because I recommend them and they are from companies I trust. There is no additional cost to you.