According to Mia Rigden, holistic nutritionist, chef, and founder of RASA, one of the best ways to create a healthy, hearty soup is with food scraps and any veggies you know won’t make it much longer. “You can use what you’ve got. Save your food scraps—like parsley stems, cauliflower leaves, broccoli stems—and anything in danger of going bad,” she wrote on Instagram. Even though it’s essentially all produce leftovers, it’s loaded with nutrition and flavor.
Speaking of flavor, the ingredients you can add in to satisfy your taste buds—like garlic and ginger—also provide some extra gut-boosting benefits. Especially when you have some extra add-ins on hand. “This soup goes great with curry, cumin, turmeric, or miso,” says Ridgen. “Spices are a great way to add nutrients and flavors, and miso is great for gut health.”
The best thing about this recipe is that it’s basically just a template. Every time you make it, you’re going to get a completely different type of soup—it all depends on what you have on hand. One week, it might be a creamy carrot and zucchini combo, and the next it could be a lean and green spinach, asparagus, and cauliflower mix. You can also freeze the leftovers, ensuring nothing goes to waste.
So scan your fridge and see what you can turn into a healthy meal. Within an hour, you’ll be sipping on a healthy soup loaded with veggies you won’t believe nearly went down the drain.
Kitchen sink soup
Serves 4 to 6
4 cups of vegetables of any kind
1 medium onion, chopped
2 cloves of garlic, roughly chopped
1 thumb-sized nub of ginger, sliced
1 tablespoon fat (avocado oil, olive oil, coconut oil, or ghee)
6 cups liquid (vegetable or bone broth, water, coconut milk, or a combination)
salt and pepper to taste
1 to 2 tbsp olive oil for garnish
1. Heat coconut oil or ghee in a Dutch oven.
2. Add onions and garlic, stirring until fragrant, then add vegetables and stir for a minute or two longer.
3. Add broth then enough water to cover the vegetables (about two cups). Let simmer for 20 to 30 minutes and puree in a high speed blender (or with a hand blender) until smooth.
4. Season as desired and serve with a squeeze of lemon, a splash of olive oil and some sea salt
This soup goes great with curry, cumin, turmeric, or miso. Spices are a great way to add nutrients and flavors, and miso is great for gut health.
Also try this vegan Italian meatball soup recipe:
These plant-based Instant Pot soups make the most out of your pantry stock. Then check out the six healthiest canned soups to always keep in your pantry, according to a dietitian.
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