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  • Prep-time: / Ready In:
  • Makes 8 cups

This sunshiny soup is a celebration of summer produce. Zucchini, tomatoes, corn, green beans, and asparagus simmer together, creating a light yet flavorful broth. The grains add heartiness; for a light appetizer, you can leave them out. 

Summer Harvest Soup with Zucchini, Corn, Tomatoes, Asparagus, and Green Beans

Ingredients

  • 2 onions, chopped (2 cups)
  • 4 cloves garlic, minced
  • 1 cup 1-inch pieces green beans
  • 1 cup ½-inch-dice zucchini
  • 1 cup halved cherry tomatoes
  • 1 cup fresh or frozen corn
  • ½ cup dry bulgur or quinoa, rinsed and drained
  • 1 lb. fresh asparagus, trimmed and cut into 1-inch pieces
  • 12 fresh basil leaves, chopped
  • 2 tablespoons lemon juice
  • ¼ teaspoon sea salt
  • Freshly ground black pepper, to taste

Instructions

  1. In a large skillet cook onions and garlic, covered, over medium-low 10 minutes. Add water, 1 to 2 Tbsp. at a time, as needed to prevent sticking.
  2. Add 6 cups water and the next five ingredients (through bulgur). Bring to boiling; reduce heat. Simmer, covered, 15 to 20 minutes or until bulgur is cooked and vegetables are tender.
  3. Add remaining ingredients. Cook about 2 minutes more or until asparagus is just tender and bright green in color. Garnish with additional fresh basil.

Comments (16)

(4.33 from 6 votes)
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Wayne Davis9 months ago
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Can be imported directly into Cronometer. About 1146 calories.

Rachel9 months ago
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Delicious, even my hubby like it and he is not a fan of soups! After reading the reviews, I did use vegetable stock, extra garlic, and Trader Joe’s Mushroom & Company Multipurpose Umami Seasoning Blend to make it more flavorful. I also agree that it would be nice to have the macro information included in the recipes as it’s just easier to keep track without using an App. This is definitely a good base to work off of!

Marjorie9 months ago
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it would be very helpful for people who are on a calorie controlled diet to have the nutritional values of each recipe.

Forks Over Knives8 months ago
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Thanks for your comment, Marjorie.

We have chosen not to include nutritional information for our recipes as we would not encourage nutrient tallying and calorie counting, which we believe can create more problems than they solve. The general guideline to follow is that, with a whole-food, plant-based diet, you can eat until comfortably satiated.

The higher water and fiber content of whole plant-based foods allows our bodies to more accurately gauge how much food we need to eat. Whole plant foods contain all the essential nutrients (with the exception of Vitamin B12), and in proportions that are more consistent with human needs than animal-based or processed foods.

However, we do understand that certain medical conditions do require knowing specific nutrient information, so for those instances we recommend entering our recipes into online nutritional software: http://www.cronometer.com. If you have a health issue or have concerns, be sure to consult a physician.

Tracy9 months ago
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I agree with the other reviews that this is a great start but the soup needs more flavor. I added vegetable broth, red pepper flakes, poultry seasoning mix (sage, thyme, rosemary, nutmeg etc.). I also added some garbanzo beans. I also added a bit of salt when eating it. The veggies are divine though, and my husband and I both enjoyed it after my additions.

Cee Mared9 months ago
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Tomato flavor was a tad bit strong so I tempered it with some butternut squash and also added white bean for added protein . Flavor enhanced with additional seasonings, thyme and cilantro. The family enjoyed it.

Heidi9 months ago
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Great start to a soup- and definitely agree need to add some more flavor… to mine I subbed veg stock, added a bit more salt, lemon zest, thyme, basil and lots of chives. May be fun to try a version with turmeric and black pepper… or focus on flavors of lemon and mint… 🙂

Mary Oberg10 months ago
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I added some white beans to up the protein count with the quinoa. I’d also like more info about the nutrition in this delicious soup!

Shelley Maier10 months ago
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Yummmy

Wendy10 months ago
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Asparagus is a spring vegetable and harder to get in summer. I replaced the asparagus with green beans.

Ellinor Hamilton9 months ago
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I was thinking the same thing. Asparagus is long gone by the time tomatoes, zucchini, and green beans start coming on.

Min10 months ago
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very bland. this needs more herbs.

Stephanie10 months ago
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I think I’ll use vegetable stock instead of water!

Penny10 months ago
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Pretty good, made a few tweaks based on ingredients I had on hand….would appreciate baseline nutritional value I information.

Pam Williams9 months ago
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Plug ingredients into something like My Fitness Pal.

Sandra9 months ago
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Ummm, google it??

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about the author

Darshana Thacker Wendel

Darshana Thacker Wendel is a vegan chef specializing in whole-food, plant-based cuisine. A graduate of the Natural Gourmet Institute, she is the author of the Forks Over Knives: Flavor! cookbook, recipe author for the book Forks Over Knives Family, and recipe contributor to The New York Times best-selling book The Forks Over Knives Plan. Her recipes have been published in The Prevent and Reverse Heart Disease Cookbook, Forks Over Knives magazine, and LA Yoga magazine online. Visit darshanaskitchen.com for more.

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