Cheap Healthy Soup Recipe

Soup is a staple in many households, known not only for its warmth and comfort but also for its versatility. From nourishing broths to creamy purees, soups can be both hearty and healthy. But what if you could make a cheap, healthy, and delicious soup without sacrificing taste or nutrition? Well, you’re in luck!

This recipe is designed for those who want to enjoy a filling, nutritious meal without breaking the bank. You don’t have to spend hours in the kitchen or rely on expensive ingredients. Instead, we’ll focus on whole foods that are easy to find and packed with health benefits.

So, let’s dive right in and discover how to make a cheap healthy soup that’s perfect for any season!

This recipe is a basic vegetable soup that’s filling, full of flavor, and incredibly customizable. It’s packed with antioxidants, fiber, and vitamins, making it an excellent choice for a healthy meal. Plus, it’s a one-pot wonder that minimizes cleanup!

Ingredients Needed

1 tbsp olive oil: A heart-healthy fat that adds richness to the soup base.
1 onion (chopped): For flavor and texture. It adds a savory base to the soup.
2 cloves garlic (minced): Garlic is packed with antioxidants and enhances the depth of flavor.
2 carrots (peeled and chopped): Carrots bring a natural sweetness and a good source of vitamin A.
2 celery stalks (chopped): A great source of fiber and adds a satisfying crunch.
1 zucchini (chopped): A low-calorie vegetable that adds bulk and nutrition without too many carbs.
1 can diced tomatoes (14.5 oz): A simple pantry item that brings both acidity and flavor to balance out the sweetness of the vegetables.
1 can kidney beans (15 oz): A cheap and protein-packed legume that makes the soup filling and helps balance out the carbs.
4 cups vegetable broth: Use low-sodium broth for better control over salt content, and opt for a vegetable-based broth to keep it plant-based.
1 tsp dried thyme: A fragrant herb that gives a savory touch.
1 tsp dried basil: Adds a slightly sweet, herbal flavor to round out the taste.
Salt and pepper to taste: Simple seasonings that will make all the flavors pop.
1/2 cup frozen peas (optional): For an extra burst of green, texture, and fiber.

Cooking Instructions

Making this soup couldn’t be easier, and it’s perfect for meal prep or cozy dinners. Here’s how you bring it all together:

Heat the olive oil: In a large pot, heat the olive oil over medium heat.
Sauté the aromatics: Add the chopped onion and minced garlic. Sauté for about 3-4 minutes until softened and fragrant.
Add the vegetables: Stir in the chopped carrots, celery, and zucchini. Cook for another 3 minutes to begin softening the vegetables.
Add the canned goods: Pour in the diced tomatoes and kidney beans. Stir to combine.
Pour in the broth: Add the vegetable broth, ensuring the ingredients are fully submerged. Bring the mixture to a boil.
Season the soup: Once boiling, reduce the heat to a simmer. Add the thyme, basil, salt, and pepper. Let the soup simmer for 20-25 minutes, or until the vegetables are tender and the flavors have melded together.
Add peas (optional): If using frozen peas, stir them in about 5 minutes before serving to warm them through.
Taste and adjust: Taste the soup, adding more salt or pepper if needed. Serve hot and enjoy!

Ingredient Insights

Olive Oil: Olive oil is one of the healthiest fats available, full of monounsaturated fats, which are great for your heart. It also has anti-inflammatory properties.
Onion and Garlic: Both these kitchen staples do more than just flavor your food. Onions are rich in antioxidants and fiber, while garlic has been shown to boost immunity and support cardiovascular health.
Carrots: Rich in beta-carotene, carrots support eye health and are a good source of vitamin A, which is important for maintaining healthy skin, vision, and immune function.
Celery: While often overlooked, celery is a low-calorie, high-fiber vegetable that helps with digestion and can contribute to lowering blood pressure.
Zucchini: A low-calorie vegetable that’s full of water, making it a great way to hydrate your body. It’s also rich in antioxidants like lutein, which can protect eye health.
Kidney Beans: Packed with protein, fiber, and iron, kidney beans are an excellent meat substitute. They help keep you full longer and provide long-lasting energy.
Tomatoes: The acidity in tomatoes balances the sweetness of the vegetables. They’re also high in lycopene, an antioxidant that supports heart health.
Frozen Peas: A quick and easy way to add more fiber, protein, and micronutrients to your soup, all while enhancing the color and texture.

Expert Tips

Make it ahead: Soups often taste even better the next day as the flavors have more time to develop. Make a big batch and store leftovers in the fridge for up to 4 days, or freeze for up to 3 months.
Customize your veggies: Don’t like zucchini? No problem! Feel free to substitute with other veggies like bell peppers, spinach, or sweet potatoes.
Add grains: For an even heartier soup, toss in a handful of whole grains like quinoa, barley, or brown rice.
Make it spicy: Want some heat? Add a pinch of red pepper flakes or chopped jalapeños when you sauté the onions and garlic for a spicy kick.
Top with fresh herbs: Garnish your soup with fresh basil, parsley, or cilantro to elevate the flavor and make the dish look even more inviting.
Add a splash of acid: A squeeze of lemon or a dash of vinegar just before serving can brighten up the soup and balance out the flavors.

Recipe Variations

While this soup is perfect as-is, you can switch things up to suit your taste or dietary preferences:

Creamy Vegetable Soup: For a creamy version, blend part or all of the soup after it’s done cooking. You can use an immersion blender right in the pot, or blend it in batches in a regular blender. Add a splash of almond milk or coconut milk for extra creaminess.
Add Protein: If you’re looking to boost the protein content, toss in some shredded chicken, cooked turkey, or even tofu for a plant-based option.
Spicy Tomato Bean Soup: Spice things up by adding diced tomatoes with green chilies, a pinch of smoked paprika, and some cumin for a smoky, spicy twist.
Vegan/Vegetarian-Friendly: The recipe as written is already vegan and vegetarian, but if you want to make it gluten-free, simply make sure your vegetable broth and canned beans are labeled gluten-free.

Final Words

The beauty of a healthy soup like this is its adaptability and ease. You don’t need to be a professional chef to whip up a batch of comforting, nutritious, and delicious soup. This recipe is a great foundation that can be customized to fit your dietary needs, preferences, or what you have in your pantry. The combination of vegetables, beans, and broth provides a satisfying meal that leaves you feeling full but not weighed down.

Cheap Healthy Soup Recipe