This vegan soup recipe is chock-full of colorful vegetables. All those veggies give this soup plenty of fiber, upping the satisfaction factor while keeping calories low—a combination that can aid in weight loss over time and potentially help you lose belly fat. Vibrant turmeric adds a golden color to the flavorful broth, while cumin and ginger give it a bright, fresh finish. And the best part? This healthy soup recipe takes only 20 minutes, start to finish!
Updated on October 5, 2022
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Ingredients
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1 tablespoon extra-virgin olive oil
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2 cups chopped butternut squash
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1 cup chopped onion
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¾ cup sliced parsnips (1/3-inch)
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3 teaspoons finely chopped garlic
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1 ½ teaspoons finely chopped fresh ginger
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1 teaspoon ground turmeric
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½ teaspoon ground cumin
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½ teaspoon salt
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6 cups low-sodium vegetable broth
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1 (15 ounce) can no-salt-added stewed tomatoes
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3 cups stemmed and chopped rainbow chard
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1 (15 ounce) can unsalted chickpeas, rinsed
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1 tablespoon cider vinegar
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1 tablespoon chopped fresh flat-leaf parsley
Directions
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Heat oil in a large heavy pot over medium-high heat. Add squash, onion and parsnips; cook, stirring occasionally, until starting to soften, about 5 minutes. Add garlic, ginger, turmeric, cumin and salt; cook, stirring constantly, until fragrant, about 1 minute.
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Add broth and tomatoes; bring to a boil. Reduce heat to medium; simmer until the vegetables are tender, 8 to 10 minutes. Add chard and chickpeas; cook, stirring occasionally, until the chard is bright green and starting to soften, about 2 minutes.
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Remove from heat; stir in vinegar. Sprinkle with parsley and serve immediately.
Recipe developed by Marianne Williams
Originally appeared: EatingWell.com, January 2020; updated October 2022
Nutrition Facts (per serving)
| 161 | Calories |
| 3g | Fat |
| 29g | Carbs |
| 5g | Protein |
| Nutrition Facts | |
|---|---|
|
Servings Per Recipe 6 |
|
|
Serving Size about 1 3/4 cups |
|
|
Calories 161 |
|
| % Daily Value * | |
|
Total Carbohydrate 29g |
10% |
|
Dietary Fiber 7g |
26% |
|
Total Sugars 9g |
|
|
Protein 5g |
10% |
|
Total Fat 3g |
4% |
|
Saturated Fat 0g |
2% |
|
Vitamin A 5763IU |
115% |
|
Vitamin C 20mg |
22% |
|
Folate 26mcg |
7% |
|
Sodium 405mg |
18% |
|
Calcium 101mg |
8% |
|
Iron 2mg |
13% |
|
Magnesium 53mg |
13% |
|
Potassium 591mg |
13% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
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