- Prep-time: / Ready In:
- Makes 8 cups
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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.
By Darshana Thacker,
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
- 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.
- 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.
- Add remaining ingredients. Cook about 2 minutes more or until asparagus is just tender and bright green in color. Garnish with additional fresh basil.
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Comments (16)
Can be imported directly into Cronometer. About 1146 calories.
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!
it would be very helpful for people who are on a calorie controlled diet to have the nutritional values of each recipe.
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.
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.
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.
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… 🙂
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!
Yummmy
Asparagus is a spring vegetable and harder to get in summer. I replaced the asparagus with green beans.
I was thinking the same thing. Asparagus is long gone by the time tomatoes, zucchini, and green beans start coming on.
very bland. this needs more herbs.
I think I’ll use vegetable stock instead of water!
Pretty good, made a few tweaks based on ingredients I had on hand….would appreciate baseline nutritional value I information.
Plug ingredients into something like My Fitness Pal.
Ummm, google it??