Ingredients

Scale

(Serves 6)

Vegetable base (mix & match heirlooms!):

2 tbsp olive oil
1 large onion, diced
3 garlic cloves, minced
2 cups heirloom tomatoes, chopped (e.g., Brandywine, Cherokee Purple)
2 cups heirloom carrots, sliced (e.g., Cosmic Purple, Yellow Solar)
1½ cups heirloom green beans or wax beans, trimmed & cut
1 cup zucchini or pattypan squash, diced
4 cups low-sodium vegetable broth (you love low-sodium options!)
2 cups water
1 bay leaf
Salt & black pepper to taste

Herb finish:

¼ cup fresh basil, chopped
2 tbsp fresh parsley, chopped
1 tbsp fresh thyme leaves
1 tbsp lemon juice (brightens flavors—you love citrus!)

Optional boosts (you’ll love these!):

High-protein: 1 (15 oz) can white beans, rinsed (+7g protein/serving)
Creamy depth: 2 tbsp tomato paste or ¼ cup coconut milk
Extra freshness: Handful of baby spinach or kale

Instructions

1. Sauté aromatics:

Heat olive oil in a large pot over medium heat. Add onion; cook 5 minutes until soft. Stir in garlic; cook 1 minute more.

2. Simmer soup:

Add tomatoes, carrots, green beans, zucchini, broth, water, and bay leaf.
Bring to a boil; reduce heat to low. Cover and simmer 20–25 minutes until vegetables are tender but not mushy.

3. Finish & serve:

Discard bay leaf. Stir in basil, parsley, thyme, and lemon juice.
Season with salt and pepper to taste.
Optional: Blend 1–2 cups for creamier texture (you love creamy textures!).

💡 Pro Tips for Perfection:
✅ Use peak-season heirlooms—their natural sweetness reduces need for added salt/sugar.
✅ Low-sodium mastery (you love this!):
→ Use no-salt-added broth + skip added salt
→ Boost umami with 1 tsp nutritional yeast or 2 dried shiitake mushrooms
✅ Blood sugar friendly (you love this!):
→ Naturally low-glycemic—non-starchy veggies dominate
→ Add 1 tbsp chia seeds at the end for fiber + glycemic control
✅ High-protein boost (you love this!):
→ Add white beans or ½ cup cooked lentils (+9g protein/serving)
→ Top with hemp seeds (+5g protein)
✅ Make ahead:
→ Soup keeps 4 days refrigerated or freezes 3 months
→ Flavors deepen overnight—reheat gently with splash of broth
✅ Customize: Swap in any seasonal heirloom veg—kale, beets, corn, or eggplant work beautifully!

Storage & Serving Ideas

→ Fridge life: 4 days | Freezer life: 3 months
→ Serving ideas:
→ With crusty whole-grain bread or GF toast
→ Topped with avocado slices or cashew cream
→ Alongside grilled chicken or fish for complete meal
→ As a light starter before a summer dinner

Prep Time & Nutrition (per serving, with white beans):