Embarking on a 7 day vegetable soup diet is a refreshing and wholesome way to reset your system, boost your energy, and embrace nourishing, low-calorie meals. This vegetable soup is not only packed with vibrant flavors and nutrients but also simple to prepare, making it perfect for anyone looking to enjoy a healthy lifestyle without the fuss.
Over the course of a week, this diet helps promote weight loss, aids digestion, and supports detoxification, all while keeping you satisfied with hearty and delicious soup bowls. Whether you’re a seasoned soup lover or a newcomer to plant-based meals, this recipe is your gateway to vibrant health and culinary delight.
In this blog post, I’ll guide you through the ingredients, equipment, and step-by-step instructions to create the perfect vegetable soup for your 7 day diet plan. Plus, I’ll share valuable tips and variations to keep your taste buds excited throughout the week.
Ready to dive into a wholesome journey? Let’s get cooking!
Why You’ll Love This Recipe
This 7 day vegetable soup diet recipe is a wonderful choice for anyone seeking a light yet satisfying meal. It’s loaded with fresh vegetables, herbs, and spices that not only taste amazing but also provide essential vitamins, minerals, and antioxidants.
The soup is naturally low in calories and fat, making it ideal for weight management and cleansing.
What makes this recipe especially appealing is its versatility — you can easily swap or add ingredients based on your preferences or seasonal availability. It’s also incredibly budget-friendly and easy to prepare in large batches, perfect for meal prepping.
Plus, the warm, comforting nature of soup makes it perfect for any time of year.
Ingredients
- 2 tablespoons olive oil
- 1 large onion, chopped
- 3 cloves garlic, minced
- 3 large carrots, sliced
- 2 celery stalks, sliced
- 2 bell peppers (any color), diced
- 3 medium tomatoes, chopped
- 1 medium zucchini, diced
- 1 cup green beans, trimmed and chopped
- 1 cup cabbage, shredded
- 6 cups vegetable broth
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1/2 teaspoon smoked paprika
- Salt and freshly ground black pepper, to taste
- 1 cup chopped kale or spinach (optional)
- Fresh parsley or cilantro for garnish
Equipment
- Large pot or Dutch oven
- Cutting board
- Sharp chef’s knife
- Wooden spoon or ladle
- Measuring spoons and cups
- Soup ladle
- Storage containers for leftovers
Instructions
- Heat the olive oil in your large pot over medium heat. Once hot, add the chopped onion and sauté for 4-5 minutes until translucent and fragrant.
- Add the minced garlic and cook for another minute, stirring constantly to avoid burning.
- Stir in the carrots, celery, and bell peppers. Cook for 5-7 minutes, allowing the vegetables to soften slightly while stirring frequently.
- Add the chopped tomatoes and cook for an additional 3 minutes until tomatoes start breaking down.
- Pour in the vegetable broth and bring the mixture to a boil. Once boiling, reduce heat to a simmer.
- Add zucchini, green beans, cabbage, dried thyme, oregano, smoked paprika, salt, and pepper. Stir well to combine all ingredients.
- Simmer uncovered for 25-30 minutes, stirring occasionally, until all vegetables are tender and flavors meld together.
- In the last 5 minutes of cooking, add kale or spinach if using, allowing it to wilt into the soup.
- Taste and adjust seasoning with more salt, pepper, or herbs if desired.
- Serve hot, garnished with fresh parsley or cilantro. Enjoy your comforting bowl of vegetable soup!
Tips & Variations
“Feel free to customize this soup with your favorite seasonal vegetables or spices to keep your 7 day diet exciting and delicious!”
- For added protein, consider stirring in cooked lentils, chickpeas, or white beans during the last 10 minutes of cooking.
- Spice lovers can add a pinch of crushed red pepper flakes or a teaspoon of the Chilli Powder Recipe Vegan for a smoky kick.
- Use low-sodium vegetable broth to control salt levels and keep the diet heart-healthy.
- Batch cook the soup and store in individual portions to enjoy throughout the week without extra effort.
- Try blending half the soup for a creamy texture without adding any cream or dairy.
- To keep things interesting, explore other healthy recipes like A to Z Vegetarian Recipes for Every Meal and Occasion or Ancient Grains Vegetarian Recipes for Healthy Delicious Meals.
Nutrition Facts
| Nutrient | Amount per Serving (1.5 cups) |
|---|---|
| Calories | 150 kcal |
| Protein | 5 g |
| Carbohydrates | 25 g |
| Dietary Fiber | 7 g |
| Fat | 4 g |
| Sodium | 400 mg (varies with broth) |
| Vitamin A | 120% DV |
| Vitamin C | 90% DV |
| Iron | 15% DV |
| Calcium | 8% DV |
Serving Suggestions
This vegetable soup is perfect as a standalone light meal, especially for lunch or dinner during your 7 day diet. For a heartier option, serve with a slice of whole grain bread or a small side salad.
To enhance flavor and texture, consider topping your soup with fresh herbs, a squeeze of lemon juice, or a drizzle of extra virgin olive oil. If you want added protein without breaking your diet, a dollop of plain non-dairy yogurt or a sprinkle of nutritional yeast can be delightful.
Pairing this soup with other wholesome dishes like those found in our Best Vegetarian Recipes No Dairy for Delicious Meals collection can provide balanced nutrition and variety throughout your meal plan.
Conclusion
Following the 7 day vegetable soup diet recipe is an excellent way to refresh your eating habits with a nutrient-rich, comforting meal that supports your health goals. Its simplicity, combined with the freshness of seasonal vegetables, makes it a sustainable choice for anyone looking to eat clean and feel energized.
The recipe is adaptable, allowing you to tailor it to your preferences while ensuring you receive a bounty of vitamins, minerals, and antioxidants.
Whether you’re aiming to lose weight, detoxify your body, or simply enjoy wholesome plant-based meals, this vegetable soup is a fantastic companion. Plus, it pairs wonderfully with other delicious vegetarian recipes on our site, offering you endless inspiration to keep your kitchen vibrant and your diet exciting.
Ready to explore more healthy and tasty vegetarian dishes? Check out our Vegan Fall Soup Recipes To Warm Your Cozy Evenings or dive into our Best Vegetarian Recipes Fitness Enthusiasts Will Love for more nourishing ideas.
📖 Recipe Card: 7 Day Vegetable Soup Diet Recipe
Description: A light and nutritious vegetable soup perfect for a 7-day detox diet. Packed with fiber and vitamins to support healthy digestion and weight loss.
Prep Time: PT20M
Cook Time: PT40M
Total Time: PT1H
Servings: 6 servings
Ingredients
- 2 tablespoons olive oil
- 1 large onion, chopped
- 3 cloves garlic, minced
- 4 carrots, sliced
- 3 celery stalks, sliced
- 2 zucchinis, diced
- 1 bell pepper, chopped
- 1 cup green beans, trimmed and cut
- 1 can (14 oz) diced tomatoes
- 6 cups vegetable broth
- 1 teaspoon dried thyme
- Salt and pepper to taste
Instructions
- Heat olive oil in a large pot over medium heat.
- Add onion and garlic; sauté until softened.
- Add carrots, celery, bell pepper, and green beans; cook 5 minutes.
- Stir in zucchinis, diced tomatoes, and vegetable broth.
- Add dried thyme, salt, and pepper; bring to a boil.
- Reduce heat and simmer for 30 minutes until vegetables are tender.
- Adjust seasoning and serve warm.
Nutrition: Calories: 120 kcal | Protein: 3 g | Fat: 5 g | Carbs: 18 g
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