By Mayo Clinic Staff
Summer vegetable soup

Dietitian's tip:

The midsummer wealth of vegetables and herbs makes it a pleasure to prepare this satisfying soup. Despite the bountiful ingredients, the soup is quick to make.

Number of servings

Serves 8

Ingredients

  1. 1 tablespoon olive oil
  2. 1 yellow onion, chopped
  3. 3 cloves garlic, chopped
  4. 4 plum (Roma) tomatoes, peeled and seeded, then diced
  5. 1 tablespoon chopped fresh oregano or 1 teaspoon dried oregano
  6. 1 teaspoon ground cumin
  7. 4 cups vegetable stock or broth
  8. 1 bay leaf
  9. 1 carrot, peeled, halved lengthwise, and thinly sliced crosswise
  10. 1 yellow bell pepper, seeded and diced
  11. 1 zucchini, halved lengthwise and thinly sliced crosswise
  12. 1 tablespoon grated lemon zest
  13. 2 tablespoons chopped fresh cilantro (fresh coriander)
  14. 1/4 teaspoon salt
  15. 1/4 teaspoon freshly ground black pepper

Directions

In a large saucepan, heat the olive oil over medium heat. Add the onion and saute until soft and translucent, about 4 minutes. Add the garlic and saute for 30 seconds; don't let the garlic brown. Add the tomatoes, oregano and cumin and saute until the tomatoes are softened, about 4 minutes.

Add the stock and bay leaf and bring to a boil, then reduce the heat to medium low and bring to a simmer. Add the carrot and bell pepper and cook for 2 minutes. Add the zucchini and simmer until the vegetables are tender, about 3 minutes longer. Stir in the lemon zest and cilantro. Season with the salt and pepper. Discard the bay leaf.

Ladle into individual bowls or mugs and serve immediately.

Nutritional analysis per serving

  • Total fat 2 g
  • Calories 60
  • Protein 2 g
  • Cholesterol 0 mg
  • Total carbohydrate 9 g
  • Dietary fiber 2 g
  • Monounsaturated fat 1 g
  • Saturated fat < 1 g
  • Sodium 311 mg

This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.

Apr. 15, 2011