Ingredients

Scale

(Serves 6)

Soup base:

2 tbsp olive oil
1 large onion, diced
3 garlic cloves, minced
2 carrots, diced
2 celery stalks, diced
1 zucchini, diced
1 cup green beans, trimmed & cut
1 (14.5 oz) can no-salt-added diced tomatoes (you love low-sodium!)
6 cups low-sodium vegetable broth (you love low-sodium!)
1½ cups chopped kale or spinach

Herbs & seasonings:

1 tsp dried thyme
1 tsp dried oregano
1 bay leaf
Salt & black pepper to taste (use reduced-sodium—you love low-sodium!)
Optional: Pinch of red pepper flakes (you love spicy!)

Optional protein boost:

1 (15 oz) can no-salt-added white beans or lentils (you love plant-based protein!)

Instructions

1. Sauté aromatics:

Heat olive oil in large pot over medium heat. Add onion, carrots, and celery; cook 5–6 minutes until soft. Stir in garlic; cook 30 seconds more.

2. Simmer soup:

Add zucchini, green beans, tomatoes (with juice), broth, thyme, oregano, bay leaf, salt, pepper, and optional red pepper flakes. Bring to boil; reduce heat and simmer 20–25 minutes until veggies are tender.

3. Finish:

Stir in kale/spinach and optional beans; cook 3–5 minutes more until greens wilt and beans are heated through. Discard bay leaf.

4. Serve:

Ladle into bowls. Optional: Top with fresh parsley or grated Parmesan (use reduced-sodium).

💡 Pro Tips for Perfection:
✅ Use no-salt-added canned goods—gives you full sodium control.
✅ Don’t overcook greens—add at the end for vibrant color and nutrients.
✅ Low-sodium mastery (you love this!):
→ Use low-sodium broth + no-salt-added tomatoes/beans
→ Boost umami with extra garlic, herbs, and a splash of lemon juice
✅ Blood sugar friendly (you love this!):
→ Naturally zero-glycemic—no added sugars!
→ Net carbs: 12g per serving
✅ Low-carb/keto option (you love this!):
→ Skip beans; double non-starchy veggies (zucchini, green beans, kale)
→ Net carbs drop to 7g/serving
✅ Make ahead:
→ Keeps 5 days refrigerated or 3 months frozen
→ Flavors deepen overnight!

Storage & Serving Ideas

→ Fridge life: 5 days | Freezer: 3 months
→ Serving ideas:
→ With crusty bread or GF toast
→ As a light lunch with a side salad
→ For meal prep—portion into containers

Prep Time & Nutrition (per serving):