A super satisfying homemade chunky vegetable soup that is full of goodness. This classic soup recipe is (diabetic) carb count free, packed full of nutrients and is sure to give you a hearty hug on a chilly day.
This homemade chunky vegetable soup recipe is a staple in our house during the colder months. Not only is it super nutritious but it is packed full of delicious vegetables, lentils and beans, which makes it deliciously filling as well.
This tasty recipe really has it all. Beans and lentils for added fibre and protein, plenty of hearty vegetables full of vitamins and minerals and the extra leafy greens adds that extra bit of iron as well. This soup is naturally gluten free, along with being (diabetic) cab count free meaning you can enjoy as much as you like without figuring out the insulin requirements!
The benefits of homemade soup
Soup is one of those brilliant recipes that can use up all those little bits and pieces of leftovers so nothing goes to waste. This chunky vegetable soup uses a wide selection of vegetables, but don’t be afraid to change or add anything based on what you have lurking in your fridge. It is by experimenting that you will find the flavours and textures you enjoy.
Not only does making soup help you use up leftovers or odd bits and pieces in your fridge, but it can also make a brilliant carb count free lunch for those days you may need it. You can control what goes in there so you know that there won’t be any hidden nasties.
This chunky vegetable soup is hearty, healthy and super easy to make. It just requires a little chopping, boiling the kettle and opening a couple of tins in preparation. A little bit of effort will deliver great rewards with a super delicious soup and is another great way of getting lots of goodness inside of you.
Healthy Ingredients to Add to Chunky Soup
This recipe is incredibly versatile and I obviously give you the ingredients in the recipe card that I would typically add. However here are some other suggestions for vegetables, beans and pulses you could use instead or add to this chunky soup:
- Beans and Legumes: Beans and lentils are excellent sources of plant-based protein and fibre. But maybe use black or kidney beans instead of white beans for more diversity. You could also add a pouch or ready-made lentils like puy or green.
- Whole Grains: Add whole grains like brown rice, quinoa, or barley to increase the fibre content and make your soup more satisfying. But for accurate carb counting you may want to do this by the bowl rather than adding to the whole soup
- Lean Protein: Include lean protein sources like skinless chicken, turkey, or tofu for a protein boost without excess fat.
- Colourful Peppers: Peppers come in various colours and are rich in vitamins, especially vitamin C. They add a sweet and crunchy element to your soup.
- Root Vegetables: Swede and parsnips are nutritious and add natural sweetness and depth of flavour to your soup.
- Mushrooms: Mushrooms are low in calories and a great source of umami flavour. They can complement the chunkiness of your soup.Try adding miso glazed mushrooms as a delicious topping
- Herbs and Spices: Fresh herbs like basil, thyme, or rosemary, along with spices like cumin, paprika, or chilli powder, can quickly elevate the taste of your soup
- Nuts and Seeds: Sprinkle crushed nuts like almonds or pumpkin seeds on top of your soup just before serving for added texture and healthy fats.
- Greek Yogurt: For creaminess and a protein boost, consider topping your chunky soup with a dollop of Greek yoghurt
- Seafood: Add lean seafood options like prawns or mussels for a dose of omega-3 fatty acids and a different flavour profile.
What you will need to make chunky vegetable soup
Extra Virgin Olive oil
- Rich in healthy monounsaturated fats
Leek or onions
- Bring an essential flavour and gentle sweetness
- Frozen chopped onions work brilliantly as well
Celery
- Offers a delicate flavour brilliant in stocks, casseroles and soups
Carrots
- You can’t beat their vibrant orange colour, packed with beta-carotene
- They are nutrient-dense, which means they contain a wealth of essential nutrients.
Tinned tomatoes
- They are a brilliant source of the antioxidant lycopene, which has been linked to many health benefits
- Also a great source of vitamin C and K
Tinned Beans in water
- A store cupboard staple as they are a great source of protein and fibre,
- They also have a low GI and are low in saturated fat
- Brilliant for cheaply bulking out any dish
- I used cannellini beans
Red lentils
- Great for adding an extra protein and fibre punch
- Another versatile ingredient for bulking out stews, sauces and soups
Vegetable Stock cubes
- Basis of any great soup
Cabbage /Leafy Greens
- Packed with nutrients and is excellent for digestion
How to make Homemade chunky vegetable soup
Another really easy soup recipe to make at home that makes a really filling meal.
Start by preparing your vegetables and then in a deep pan heat a little oil and add the carrots, celery and onion. Stir and with the pan lid on leave it to sweat on a gentle heat for around 10 minutes.
Remove the lid and add the tin of beans with the water, tinned tomatoes, red lentils and vegetable stock. Give it a good stir, replace the lid and simmer on a gentle heat for 10 minutes.
Lastly, add your leafy greens and season to taste. Give it all a good stir again, replace the lid and leave to simmer for a further 10 minutes.
Serve with bread and a good glug of chilli sauce such as tabasco or Cholula for an extra kick
More Easy & Delicious Diabetic Recipes for BALANCED Blood SugARS:
How to store homemade soup
Homemade soup is a great make-in-advance meal and can happily be stored in either the fridge or freezer. As with all food that is stored in the fridge or freezer, make sure it is completely cool before you put it in.
Transfer your soup to an airtight container. I have a Tupperware jug and lid that fits beautifully in the fridge door which is just so handy for soup.
Leave in the fridge for 3-4 days and reheat in the microwave in a microwaveable bowl or back in a saucepan on the hob.
Freeze the soup for 3 to 4 months in portions. I like to use specific freezer bags for soups and sauces.
Diabetes Note
A no-carb count soup that is perfectly filling thanks to the added beans and lentils. However, I think it’s even better with some crusty bread for soaking up the delicious broth.
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Homemade Chunky Vegetable Soup
A super satisfying haomemade chunky vegetable soup that will give you a hearty hug on a chilly day.
4
servings10
minutes30
minutes40
minutesKeep the screen of your device on
Ingredients
1 Large Carrot, halved lengthways and then chopped
2 Stalks Celery halved lengthways and then chopped
1 Leek or medium onion – finely chopped
1 Can Cannellini/butter/kidney beans
1 Can Tinned tomatoes
500 ml Vegetable stock
75 g Red lentils
500 g leafy greens like cavolo nero/kale – chopped
Directions
- In a deep pan heat a little oil and add the carrots, celery and onion. Stir and with the pan lid on leave it to sweat on a gentle heat for around 10 minutes.
- Remove the lid and add the tin of beans with the water, tinned tomatoes, red lentils and vegetable stock and water. Give it a good stir, replace the lid and simmer on a gentle heat for 10 minutes.
- Lastly, add your leafy greens and season to taste. Give it all a good stir again, replace the lid and leave to simmer for a further 10 minutes.
- Serve with bread and a good glug of chilli sauce such as tabasco or Cholula for an extra kick
Tips and Notes
- Vegetable stock – instead of making up the vegetable stock, I simply add the stock cube to the pan and then fill my cans up with water and pour them in. Not only does this save washing up a jug if I was to make up the stock but it also does the job of washing out my cans ready for the recycle bin.
- If you want an extra protein kick then why not add some shredded cooked chicken or Quorn fillet pieces.
- Diabetes note – A carb count free soup if you don’t have to count for beans and lentils
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