Clean Eating Soup Recipe

When it comes to maintaining a healthy lifestyle, clean eating is often the key to feeling vibrant, energized, and nourished. One of the simplest and most comforting ways to embrace clean eating is through a hearty, homemade soup. Whether you’re trying to increase your vegetable intake or simply looking for something warm and satisfying, a clean eating soup can become your go-to meal.

The beauty of clean eating is its focus on whole, unprocessed foods, free from artificial additives and unnecessary sugars. In this recipe, you’re going to explore how to make a nutrient-packed, flavorful soup using fresh, whole ingredients that will nourish your body without compromising on taste.

So, roll up your sleeves, gather your ingredients, and let’s dive into this wholesome, clean eating soup recipe that’s both simple to make and bursting with flavor!

Clean Eating Soup Recipe

This clean eating soup recipe is an easy, satisfying dish full of vegetables, lean protein, and fresh herbs. It’s a one-pot wonder that is perfect for meal prep or a cozy dinner. Whether you’re trying to shed some extra pounds or simply want to eat cleaner, this soup checks all the boxes.

You can customize it to suit your dietary preferences or use whatever seasonal vegetables you have on hand, making it both versatile and delicious.

Ingredients Needed

• 1 tablespoon olive oil (extra virgin for maximum health benefits)
• 1 medium onion, diced
• 3 cloves garlic, minced
• 2 medium carrots, peeled and chopped
• 2 celery stalks, chopped
• 1 zucchini, diced
• 1 bell pepper, chopped (red or yellow for a touch of sweetness)
• 1 cup green beans, trimmed and cut into bite-sized pieces
• 1 large tomato, chopped (or 1 can of diced tomatoes, no added salt)
• 4 cups vegetable broth (preferably homemade or low-sodium)
• 1 cup cooked quinoa (or your choice of whole grain like farro, barley, or brown rice)
• 1 cup spinach or kale, chopped
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• Salt and pepper to taste
• A squeeze of fresh lemon juice (optional but adds a fresh kick)

Cooking Instructions

1. Prep The Vegetables

   Start by chopping all your vegetables into bite-sized pieces. This helps them cook evenly and makes the soup easier to eat. Don’t forget to mince the garlic and dice the onion – these will form the flavor base of your soup.

2. Sauté The Aromatics

   In a large pot, heat the olive oil over medium heat. Add the diced onion and garlic. Sauté for about 3-5 minutes, or until the onion turns translucent and the garlic becomes fragrant.

3. Add The Vegetables

   Toss in the carrots, celery, zucchini, bell pepper, and green beans. Stir everything together, letting the veggies soften slightly in the hot oil for another 5 minutes. This step helps to bring out their natural sweetness and flavor.

4. Pour In The Broth

   Add the vegetable broth and bring the soup to a gentle simmer. Allow it to cook for about 10-15 minutes, or until the vegetables are tender and cooked through.

5. Add The Grains And Greens

   Once the vegetables are soft, stir in the cooked quinoa and the chopped spinach or kale. These nutrient-dense additions will bulk up the soup while providing extra fiber and antioxidants.

6. Season To Taste

   Stir in the dried oregano, basil, salt, and pepper. Taste the soup, and adjust the seasoning as needed. A squeeze of fresh lemon juice at this point adds a refreshing contrast to the earthiness of the vegetables and spices.

7. Simmer For Flavor

   Let the soup simmer for an additional 5 minutes to allow the flavors to meld together. Once it’s heated through, it’s ready to serve.

Ingredient Insights

Each ingredient in this clean eating soup contributes something valuable, not just in flavor, but in nutrition too. Let’s take a closer look at the star ingredients:

• Olive Oil: A source of healthy monounsaturated fats, olive oil is great for heart health and has anti-inflammatory properties.
• Carrots and Celery: These classic soup ingredients are packed with fiber, vitamins A and C, and antioxidants, promoting good digestion and immune health.
• Zucchini: A low-calorie vegetable that provides hydrating properties and is rich in vitamins and minerals, including potassium and magnesium.
• Green Beans: Full of vitamins, fiber, and minerals, green beans are excellent for heart health and help maintain a balanced digestive system.
• Spinach or Kale: Both leafy greens are packed with iron, calcium, and vitamin K, making them ideal for strengthening bones and boosting overall health.
• Quinoa: A complete protein, quinoa is one of the few plant-based foods that provide all nine essential amino acids. It’s also high in fiber and magnesium.

Expert Tips

• Make It Ahead: This soup actually tastes even better the next day as the flavors deepen. Consider making a big batch for meal prep. It can be refrigerated for up to 3-4 days or frozen for up to 3 months.
• Customize with Protein: If you’re looking to add more protein, feel free to toss in grilled chicken, tofu, or beans. Chicken breast or turkey would complement this soup well without adding unnecessary fats.
• Herb Variations: While this recipe uses oregano and basil, feel free to experiment with fresh herbs like thyme, rosemary, or parsley. Fresh herbs are great for enhancing the flavor profile of your soup.
• Texture Tips: For a thicker soup, you can blend a portion of it using an immersion blender or regular blender. This gives it a creamy texture without needing any dairy or processed ingredients.
• Spice It Up: If you like a little heat, add a pinch of red pepper flakes or some chopped fresh chili peppers when sautéing the garlic and onion.

Recipe Variations

• Protein-Packed Clean Eating Soup

  Add a can of drained and rinsed chickpeas, lentils, or white beans for a protein boost. These legumes not only add texture but are also high in fiber, making the soup even more filling.

• Low-Carb Version

  Skip the quinoa and instead use cauliflower rice. It’s an excellent low-carb substitute that still adds volume and texture to the soup.

• Creamy Clean Eating Soup

  If you prefer a creamier texture, blend some of the soup with a little bit of coconut milk or a scoop of plain Greek yogurt (if you’re okay with dairy). This will give you a rich, velvety base without adding artificial cream.

• Spicy Clean Eating Soup

  Add jalapeños, cayenne pepper, or a dash of hot sauce to turn up the heat and create a spicy version of this soup.

Final Words

This clean eating soup recipe is more than just a meal; it’s an opportunity to nourish your body with wholesome, natural ingredients. It’s customizable, nutrient-dense, and incredibly versatile, so you can make it exactly the way you like it. Whether you’re cooking for yourself or feeding a family, this soup will become a beloved addition to your kitchen routine. Plus, it’s a great way to get in all those veggies without feeling like you’re missing out on flavor.