25 Italian Vegetable Soup Recipes Healthy and Tasty

The cool days have me craving comforting bowls of soup. Lately I am obsessed with Italian flavors like garlic, tomatoes, and olive oil. I wanted an easy way to get these tastes into a healthy weeknight meal. So I put together 25 Italian vegetable soup recipes that are simple, flavorful, and nourishing.

If you cook for yourself or a busy family and care about nutrition, this post is for you. If you love plant friendly, budget friendly meals, you will find something useful here.

Each recipe centers on common Italian vegetables and everyday pantry staples. They are tasty, nourishing, and doable in one pot. Many recipes are vegan or easily made vegan, and some include pasta or beans for heartiness. The collection keeps you flexible so you can swap in what you have.

You will learn techniques that deepen flavor, like browning vegetables first and building a light tomato broth. You will see how to adjust salt, herbs, and stock to fit your taste. You will find practical tips for meal prep, freezing, and quick weeknight lunches.

These soups tap into a veggie forward trend from Italy. They nod to classics like minestrone and ribollita while staying light and fast. The goal is big flavor with a modest ingredient list.

Pick a recipe, shop the ingredients, and start cooking today. Keep notes on what you like and what to adjust next time. You’ll finish with a warm bowl, a happy cook, and a plan for the week.

1. Minestrone Soup

Minestrone Soup is a go-to Italian dish that feeds a crowd. It blends seasonal vegetables, beans, and pasta in a warm, comforting broth. You can swap in whatever greens you have. Each bowl stays about 150 calories, so you can enjoy a hearty meal without weighing you down.

The soup works as a quick lunch or dinner. It stacks fiber, protein, and nutrients in one pot. It also adapts to your fridge and your mood.

Complete recipe details below.

Ingredients

– 1 tablespoon olive oil

– 1 onion, chopped

– 2 carrots, diced

– 2 celery stalks, diced

– 1 zucchini, diced

– 1 cup green beans, chopped

– 1 can (14 oz) diced tomatoes

– 1 cup vegetable broth

– 1 cup small pasta (ditalini)

– 1 can cannellini beans, rinsed and drained

– 1 cup spinach or kale, chopped

– Italian herbs (basil, oregano) to taste

– Salt and pepper to taste

Instructions

1. In a large pot, heat olive oil over medium heat.

2. Add onion, carrots, and celery. Sauté until they are tender, about 5 to 6 minutes.

3. Stir in zucchini and green beans. Cook about 3 to 4 minutes more.

4. Add tomatoes and vegetable broth. Bring to a gentle simmer.

5. Stir in pasta and cannellini beans. Simmer until pasta is al dente, about 8 to 10 minutes.

6. Add greens. Season with herbs, salt, and pepper. Serve hot.

Storage and serving tips

Leftovers refrigerate well for 3 to 4 days. You can freeze the soup for up to 3 months. Serve with crusty bread or a light grate of cheese for extra flavor.

2. Tuscan White Bean Soup

Tuscan White Bean Soup is a warm, simple dish you can rely on. It stays creamy but stays light. White beans and kale give it body without heaviness. This Italian classic tops your plate with fiber and protein, helping you feel full longer. A single serving runs about 180 calories, which fits well if you are watching portions. Here is why this soup shines: simple ingredients come together fast. If you want a homey soup you can make in minutes, this is a solid choice. Here is the complete recipe you can cook tonight.

Ingredients

– 2 cans cannellini beans, drained

– 1 onion, diced

– 2 cloves garlic, minced

– 1 can diced tomatoes

– 4 cups vegetable broth

– 2 cups kale, chopped

– 1-2 tablespoons olive oil

– Salt and pepper to taste

– Optional: balsamic vinegar for finishing

Instructions

1. Heat olive oil in a pot. Sauté the onion until soft.

2. Add garlic and cook about 30 seconds.

3. Stir in tomatoes and broth. Bring to a gentle simmer.

4. Add beans and kale. Cook until kale is tender, about 5–8 minutes.

5. Season with salt and pepper. Ladle into bowls and finish with a light drizzle of balsamic if you like.

3. Mediterranean Vegetable Soup

Mediterranean Vegetable Soup is a simple bowl that fuels your day. It brings bell peppers, tomatoes, and olives together in a bright, clean flavor. The soup stays light but it feels filling. It works in any season and makes your table look inviting.

It’s low in calories and rich in nutrients. You’ll feel satisfied without weighing you down. Fresh herbs make the taste pop, and a little lemon adds a cheerful lift. This is a soup you can make often.

Here is why it fits a busy life. It uses easy, common ingredients. It includes chickpeas for plant protein. It stores well, so you can cook once and eat twice.

Complete recipe details

– Servings: 5

– Prep Time: 15 minutes

– Cook Time: 25 minutes

– Total Time: 40 minutes

– Calories: 190 per serving

Ingredients:

– 1 onion, chopped

– 2 bell peppers, diced

– 2 carrots, diced

– 1 can chickpeas, rinsed

– 4 cups vegetable broth

– 1 can diced tomatoes

– ½ cup olives, sliced

– Fresh parsley, chopped (for garnish)

– Optional: 1 tablespoon olive oil

Instructions:

1. In a large pot, heat a small amount of olive oil. Sauté onion, peppers, and carrots until soft.

2. Add chickpeas and broth; bring to a boil.

3. Stir in tomatoes and olives; reduce heat and simmer 15 minutes.

4. Finish with parsley and a squeeze of lemon if you like.

FAQ: Can I make this ahead? Yes. It keeps well and tastes even better the next day.

4. Zucchini and Corn Soup

Looking for an Italian style vegetable soup that is easy and bright? Zucchini and corn soup fits the bill. It blends sweet corn with tender zucchini for a light yet satisfying bite. This creamy, sunny soup is great for a quick lunch or a friendly starter. It also packs vitamins to keep you going through a busy day.

Let’s break it down. Here is why this soup works for you: it cooks in under 30 minutes and uses simple pantry ingredients.

Ingredients

– 2 zucchinis, diced

– 1 cup corn (fresh or frozen)

– 1 onion, chopped

– 2 cups vegetable broth

– 1 tablespoon olive oil

– Salt and pepper to taste

– Fresh basil for garnish

– Optional: a dollop of yogurt for serving

Instructions

1. Heat olive oil in a medium pot over medium heat. Add onion and sauté until translucent.

2. Add zucchini and cook for about 5 minutes, stirring occasionally.

3. Stir in corn and broth. Simmer about 15 minutes until vegetables are tender.

4. Blend the soup until smooth using an immersion blender or by careful batches in a blender. Return to the pot, season with salt and pepper.

5. Ladle into bowls, garnish with basil, and add yogurt if you like for extra creaminess.

Tip: For a lighter version, skip yogurt. If you want a warmer finish, add a pinch of crushed red pepper.

5. Italian Lentil Soup

Need a cozy soup that fills you up without meat?

Italian Lentil Soup delivers real comfort.

Lentils bring protein and fiber, while Italian herbs brighten every spoonful.

It’s simple to make on busy nights and pairs well with crusty bread.

Italian Lentil Soup is a hearty, plant-based option that fits into a healthy eating plan. Each serving clocks in around 210 calories, so you can enjoy it without worry. You get a warm, earthy taste from the lentils and a bright lift from the herbs.

Recipe Overview:

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 40 minutes

– Total Time: 50 minutes

– Calories: 210 per serving

Ingredients:

– 1 onion, diced

– 2 carrots, diced

– 2 celery sticks, diced

– 1 cup lentils, rinsed

– 4 cups vegetable broth

– 1 can diced tomatoes

– 2 teaspoons Italian seasoning

– 1 tablespoon olive oil

– Salt and pepper to taste

Instructions:

1. In a pot, heat olive oil. Add onion, carrots, and celery; cook until soft.

2. Stir in lentils, broth, tomatoes, and Italian seasoning.

3. Bring to a boil, then reduce heat and simmer about 30 minutes, until lentils are tender.

4. Season with salt and pepper. Serve hot with crusty bread.

6. Roasted Tomato Basil Soup

Roasted Tomato Basil Soup

If you want a warm, comforting lunch that’s easy on calories, Roasted Tomato Basil Soup fits the bill. You get a silky, rich bowl without a lot of heaviness. The trick is to roast the tomatoes and let fresh basil wake up the flavors. It feels cozy and satisfying, without slowing you down.

Each serving stays around 140 calories, so you can enjoy a hearty bowl and still stay on track. Roasting brings out the tomatoes’ natural sweetness, giving depth to every sip. You’ll taste bright basil with a smooth, creamy texture in every bite.

Here is why it works for busy days: simple prep, quick cook, and a short, clean ingredient list. It uses pantry staples and stays fresh on your table. If you like a little finish, a light dusting of Parmesan adds a nice touch.

Now your complete recipe so you can make it tonight.

Ingredients

– 6 ripe tomatoes, halved

– 1 onion, chopped

– 2 cloves garlic, minced

– 3 cups vegetable broth

– Fresh basil leaves

– Olive oil, salt, and pepper to taste

Instructions

1. Preheat oven to 400°F (200°C).

2. Place tomatoes on a baking sheet, drizzle with olive oil, roast 30 minutes.

3. Sauté onion and garlic in a pot until soft.

4. Add roasted tomatoes and broth. Simmer 10 minutes.

5. Blend until smooth, stir in fresh basil. Season to taste.

6. Optional: top with Parmesan before serving.

7. Spinach and Feta Soup

Spinach and Feta Soup is a light, tasty option. You get fresh greens plus a creamy feta twist in every bowl. It’s quick to cook, so it fits busy nights or a simple starter. Spinach supplies iron and vitamin K, and feta adds a tangy, satisfying punch.

Here is why this method works for you.

– Servings: 4

– Prep Time: 15 minutes

– Cook Time: 20 minutes

– Total Time: 35 minutes

– Calories: 180 per serving

Ingredients

– 4 cups fresh spinach

– 1 onion, chopped

– 2 cloves garlic, minced

– 4 cups vegetable broth

– ½ cup feta cheese, crumbled

– 1 tablespoon olive oil

– Salt and pepper, to taste

– Optional: lemon juice for brightness

Instructions

1. In a large pot, heat olive oil. Sauté onion and garlic until soft.

2. Add spinach and broth. Simmer about 15 minutes.

3. Blend until smooth, then stir in feta until melted.

4. Season with salt and pepper. Add a squeeze of lemon juice if you like.

Tips

Fresh spinach shines. If you use frozen spinach, thaw and squeeze out extra water first.

8. Carrot and Parsnip Soup

If you want a simple, healthy soup, Carrot and Parsnip Soup fits the bill. You get the natural sweetness of carrots and parsnips in every bite. Here is why this soup works for busy weeks. It runs about 160 calories per serving, so you can enjoy it without overdoing calories.

Ingredients

– 4 large carrots, diced

– 2 parsnips, diced

– 1 onion, chopped

– 4 cups vegetable broth

– Olive oil, salt, and pepper to taste

Instructions

1. Heat olive oil in a pot and sauté onion until soft.

2. Add carrots and parsnips and cook for 5 minutes.

3. Pour in the broth and bring to a boil.

4. Simmer until veggies are tender, then blend until smooth.

5. Season with salt and pepper before serving.

For extra color or a richer finish, stir in a splash of creamy dairy or top with fresh herbs. This carrot and parsnip soup pairs well with crusty bread or a simple salad, making it a versatile choice for lunch or dinner.

FAQs

– Is this soup vegan? Yes. It uses vegetable broth and no animal products.

Savor the sweetness of life with every spoonful! Carrot and Parsnip Soup is not just a treat for your taste buds—at only 160 calories per serving, it’s the perfect guilt-free indulgence for busy weeks.

9. Cabbage and Sausage Soup

Feeling hungry but craving a light, filling soup? Cabbage and Sausage Soup pairs crisp cabbage with Italian sausage for a comforting bowl you can cook on a weeknight. It clocks in around 220 calories per serving, so you can enjoy a hearty meal without overdoing it. The recipe sails in one pot, so cleanup stays simple. You get fiber, protein, and real flavor in every bite.

Here is why this soup fits into a busy week. It is quick, affordable, and easy to adjust with what you have on hand. You can swap in different greens or extra veggies if you like. And the warm, simple broth feels cozy without heaviness.

Recipe Overview

– Servings: 6

– Prep Time: 10 minutes

– Cook Time: 40 minutes

– Total Time: 50 minutes

– Calories: 220 per serving

Ingredients

– 1 onion, diced

– 3 cloves garlic, minced

– 1 head green cabbage, chopped

– 1 lb Italian sausage, sliced

– 4 cups vegetable broth

– Olive oil, salt, and pepper to taste

Instructions

1. In a large pot, heat a splash of olive oil over medium heat. Sauté onion and garlic until soft.

2. Add sausage and cook until browned all over.

3. Stir in cabbage and broth; bring to a boil.

4. Reduce heat and simmer about 20 minutes, or until the cabbage is tender.

5. Season with salt and pepper, taste, and adjust. Serve hot. Pair with crusty bread if you like.

Frequently asked question: Can I substitute turkey sausage? Yes, turkey sausage works well in this soup.

10. Sweet Potato and Kale Soup

Looking for a warm, healthy soup you can make quickly? Sweet Potato and Kale Soup blends soft sweetness with leafy greens. It runs about 190 calories per serving, making it light yet satisfying. You get a creamy texture and bright colors in every bowl.

Ingredients

– 2 medium sweet potatoes, peeled and diced

– 4 cups kale, chopped

– 1 onion, chopped

– 4 cups vegetable broth

– 1 tablespoon olive oil

– Salt and pepper to taste

– Optional: 1/2 cup coconut milk for extra creaminess

Instructions

1) In a large pot, heat olive oil and sauté onion until soft.

2) Add sweet potatoes and cook about 5 minutes.

3) Pour in the broth and bring to a boil.

4) Add kale and simmer until the sweet potatoes are tender.

5) Blend until smooth, then season with salt and pepper.

6) For a creamier touch, swirl in coconut milk before serving.

Tips to tailor this soup: add a pinch of cinnamon for warmth, or a squeeze of lemon to brighten the greens. Serve with crusty bread or a simple side salad for a complete, cozy meal.

11. Italian Vegetable Barley Soup

You want a soup that fills you up without weighing you down. This Italian Vegetable Barley Soup gives you warmth, fiber, and bright veggie flavors in one pot. Barley adds a chewy bite and staying power, while carrots, celery, and zucchini keep the taste clean and fresh. It cooks in about 50 minutes and stays under 200 calories per serving.

Recipe Overview

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 40 minutes

– Total Time: 50 minutes

– Calories: 200 per serving

Ingredients

– ½ cup barley, rinsed

– 1 onion, diced

– 2 carrots, diced

– 2 celery stalks, diced

– 4 cups vegetable broth

– 1 zucchini, diced

– Olive oil, salt, and pepper to taste

Instructions

1. Heat olive oil in a pot and sauté onion, carrots, and celery until soft.

2. Stir in barley and broth; bring to a boil.

3. Reduce heat and simmer until barley is tender, about 30 minutes.

4. Add zucchini and cook another 10 minutes.

5. Season with salt and pepper, then serve warm.

Tips

– Add tomatoes for a brighter color.

– Stir in chopped herbs after cooking for extra aroma.

FAQs

Q: Is this soup gluten-free?

A: No. Barley contains gluten.

12. Spicy Italian Vegetable Soup

Spicy Italian Vegetable Soup

Want a warm soup that brings a kick without heavy calories? Spicy Italian Vegetable Soup blends red pepper heat with sliced sausage and big veggie pieces. It tastes cozy and bright. With tender onions, carrots, celery, and a tomato broth, it feels hearty but light.

Here is why it fits a busy night: it comes together in about 40 minutes, and calories stay around 220 per serving. The heat can be tuned by red pepper flakes.

Recipe Details

– Servings: 5

– Prep Time: 10 minutes

– Cook Time: 30 minutes

– Total Time: 40 minutes

– Calories: 220 per serving

Ingredients

– 1 lb spicy Italian sausage, sliced

– 1 onion, diced

– 2 carrots, diced

– 2 celery stalks, diced

– 4 cups vegetable broth

– 1 can diced tomatoes

– Red pepper flakes to taste

– Olive oil, salt, and pepper to taste

Instructions

1. In a pot, heat olive oil and sauté onion until soft.

2. Add spicy sausage and cook until browned.

3. Stir in carrots, celery, and broth, then bring to a boil.

4. Add tomatoes and red pepper flakes; simmer for 20 minutes.

5. Season with salt and pepper before serving.

Optional: adjust heat by adding more or less red pepper flakes.

13. Cauliflower and Chickpea Soup

Cauliflower and Chickpea Soup

Are you craving a creamy, plant-based soup that’s easy to make? This Cauliflower and Chickpea Soup fits that need. Cauliflower gives body and a gentle sweetness, while chickpeas add protein so you feel full longer. It clocks in around 180 calories per serving, so you can enjoy a comforting bowl without guilt. The result is a smooth, cozy soup that shines with simple vegetables and bright flavors.

Here is how it works. You get a rich texture without heavy cream, and you can tailor the taste with gentle seasonings. The blend of veggie goodness makes it a satisfying meal on its own or a hearty starter for your dinner.

Complete recipe details

Ingredients

– 1 head cauliflower, chopped

– 1 can chickpeas, drained and rinsed

– 1 onion, chopped

– 4 cups vegetable broth

– 1–2 tablespoons olive oil

– Salt and pepper to taste

– Fresh herbs for garnish

– Optional: smoked paprika for finishing

Instructions

1) In a large pot, heat olive oil over medium heat. Add onion and sauté until translucent.

2) Add cauliflower and chickpeas. Cook for about 5 minutes, stirring occasionally.

3) Pour in the vegetable broth and bring to a boil.

4) Reduce heat and simmer until cauliflower is very tender, about 15–20 minutes.

5) Blend the soup until smooth using an immersion blender, or in batches in a regular blender.

6) Season with salt and pepper. Serve hot, with fresh herbs and a light sprinkle of smoked paprika if you like.

Gluten-free note: This soup is naturally gluten-free. Enjoy a wholesome, vegan-friendly meal any night of the week.

14. Creamy Broccoli Soup

You want a soup that tastes rich but stays light. Creamy Broccoli Soup fits that need. It has about 150 calories per serving and uses almond milk for creaminess instead of heavy cream. It opens the door to a simple lunch or a quick dinner that the whole family can enjoy.

Here is why it works. Broccoli gives color, fiber, and vitamins. Almond milk adds smooth texture without a lot of fat. You can swap toppings or adjust the seasonings to fit your taste.

Recipe Overview

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 20 minutes

– Total Time: 30 minutes

– Calories: 150 per serving

Ingredients

– 4 cups broccoli florets, chopped

– 1 onion, chopped

– 2 cups vegetable broth

– 1–2 teaspoons olive oil

– Salt and pepper to taste

– 1/2 cup almond milk

Instructions

1. In a pot, heat olive oil and sauté onion until soft.

2. Add broccoli and broth; bring to a boil.

3. Simmer until broccoli is tender, about 10 minutes.

4. Blend the soup with almond milk until smooth and creamy.

5. Season with salt and pepper. Serve warm.

Top with toasted almonds if you like a little crunch.

FAQs

– Can I use regular milk instead? Yes, you can substitute regular milk for almond milk, but expect a slightly richer taste and more calories.

Indulge in the creamy goodness of a soup that’s light on calories but big on flavor! At just 150 calories per serving, Creamy Broccoli Soup is your go-to for a guilt-free meal that warms the soul.

15. Eggplant and Tomato Soup

Looking for a cozy, healthy soup that tastes rich but stays light? This Italian Vegetable Soup pairs creamy eggplant with the bright sweetness of tomatoes. It feels like a hug in a bowl, yet it stays easy on the calories.

Here is why this soup works. The eggplant adds body without heaviness, while tomatoes brighten the mix with natural acid and color. A handful of herbs lifts the flavor, and a simple olive oil base keeps it real and approachable. You can enjoy it as a starter or a light main course.

Recipe overview

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 30 minutes

– Total Time: 40 minutes

– Calories: 170 per serving

Ingredients

– 1 medium eggplant, diced

– 4 cups diced tomatoes (fresh or canned)

– 1 onion, chopped

– 4 cups vegetable broth

– Olive oil, salt, and pepper to taste

– Fresh basil for garnish

Instructions

1. In a pot, heat olive oil and sauté onion until soft.

2. Add eggplant and cook until tender.

3. Stir in tomatoes and broth, bring to a boil.

4. Simmer for 15 minutes, season with salt and pepper.

5. Garnish with fresh basil before serving.

Finish with a splash of balsamic vinegar for extra depth.

FAQs

– Can I add other vegetables? Yes, you can mix in peppers, zucchini, or leafy greens for variety.

16. Butternut Squash and Spinach Soup

You want a warm, healthy soup that fits busy nights. Try this Butternut Squash and Spinach Soup. It blends sweet squash with bright spinach for a comforting flavor. This creamy soup is light enough for a weeknight and satisfying on chilly evenings. Each serving clocks in around 180 calories and packs vitamins A and C. Serve this soup with crusty bread for a complete, cozy meal.

Here is why this soup works for you:

– Easy prep: quick dice and a short simmer.

– Pantry friendly: uses simple greens and veggie broth.

– Customizable: add nutmeg or a splash of cream if you like.

Complete recipe

Complete ingredients:

– 2 cups butternut squash, diced

– 4 cups spinach, chopped

– 1 onion, chopped

– 4 cups vegetable broth

– Olive oil

– Salt and pepper to taste

– A pinch of nutmeg (optional)

Step-by-step instructions:

1. Heat a drizzle of olive oil in a pot. Sauté the onion until it is soft.

2. Stir in the squash and broth. Bring to a boil.

3. Reduce heat. Simmer about 20 minutes until the squash is tender.

4. Add the spinach. Blend the soup until smooth.

5. Season with salt, pepper, and nutmeg if you like. Serve warm.

17. Italian Vegetable Soup with Quinoa

Looking for a comforting soup that fills you up without weighing you down? This Italian Vegetable Soup with Quinoa brings color, protein, and goodness to your table. It stays hearty yet light and runs about 200 calories per serving. The quinoa adds a nice bite and helps you feel satisfied longer.

You can make this soup any night of the week. It fits vegetarians and anyone who wants a tasty, veggie-forward meal. The flavors are simple but bright, especially with a quick lemon finish.

Here is how to make it.

Recipe Overview

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 30 minutes

– Total Time: 40 minutes

– Calories: 200 per serving

Ingredients

– 1 cup quinoa, rinsed

– 1 onion, chopped

– 2 carrots, diced

– 2 celery stalks, diced

– 1 can diced tomatoes

– 4 cups vegetable broth

– Olive oil, salt, and pepper to taste

– Optional: a squeeze of lemon juice for bright flavor

Instructions

1) In a pot, heat olive oil and sauté onion, carrots, and celery until soft.

2) Stir in quinoa and broth; bring to a boil.

3) Add tomatoes and reduce heat to simmer for 20 minutes.

4) Season with salt and pepper before serving. Add lemon juice if you like a zingy finish.

Tip: A quick squeeze of lemon brightens the soup and boosts its veggie flavors.

18. Vegetable and Bean Chili

Vegetable and Bean Chili is a warm, budget-friendly dinner option. It is hearty and bright with vegetables. Beans add protein and fiber, so you feel full. Leftovers taste great, and it stores well for busy nights.

Recipe Overview

– Servings: 6

– Prep Time: 10 minutes

– Cook Time: 30 minutes

– Total Time: 40 minutes

– Calories: 220 per serving

Ingredients

– 1 can black beans, drained

– 1 can kidney beans, drained

– 1 onion, diced

– 1 bell pepper, diced

– 1 can diced tomatoes

– 4 cups vegetable broth

– 1-2 tsp chili powder, to taste

– 1 tsp ground cumin

– 1 tablespoon olive oil

– Salt and pepper, to taste

Instructions

1. Heat olive oil in a pot; sauté onion and bell pepper until soft.

2. Add black beans, kidney beans, tomatoes, broth, and spices; bring to a boil.

3. Reduce heat and simmer for 20 minutes.

4. Season with salt and pepper before serving.

Top with avocado or cilantro for extra flavor.

19. Italian Vegetable Soup with Pesto

Italian Vegetable Soup with Pesto brightens a simple veggie soup with a kiss of pesto. You get color, aroma, and warmth in every bowl. The pesto adds a fresh, herbal kick that lifts the flavor in each sip. It is a friendly way to use up odds and ends in your fridge.

Recipe Overview

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 30 minutes

– Total Time: 40 minutes

– Calories: 180 per serving

Ingredients:

– 1 onion, chopped

– 2 carrots, diced

– 2 celery stalks, diced

– 4 cups vegetable broth

– Mixed vegetables (zucchini, green beans)

– ½ cup pesto

– Olive oil, salt, and pepper to taste

Instructions:

1. In a large pot, heat olive oil and sauté onion, carrots, and celery until soft.

2. Add broth and bring to a boil.

3. Stir in mixed vegetables and simmer for 15 minutes.

4. Stir in pesto just before serving.

5. Season with salt and pepper.

Tips:

– Use a pesto you love.

– Basil pesto adds classic flavor.

– Sun dried tomato pesto adds warmth.

– Serve with crusty bread for dipping.

– Chill leftovers for a quick lunch later.

– If the pesto is salty, reduce added salt.

– Try spinach or kale for extra greens.

20. Fennel and Leek Soup

If you want a light, tasty soup that fits a busy day, try fennel and leek. The fennel gives a bright, subtle aroma. Leeks bring a gentle sweetness. This Italian inspired soup stays fresh in any season, and you can enjoy it warm or cold.

Recipe Overview

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 30 minutes

– Total Time: 40 minutes

– Calories: 160 per serving

Ingredients

– 2 bulbs fennel, chopped

– 2 leeks, sliced

– 4 cups vegetable broth

– 1 tablespoon olive oil

– Salt and pepper to taste

– Optional: fresh herbs for garnish

Instructions

1. Heat olive oil in a pot. Sauté leeks and fennel until soft, about 8 minutes.

2. Add the broth and bring to a boil.

3. Lower heat and simmer 25 minutes until fennel is tender.

4. Blend the soup until smooth. Use a blender or an immersion blender.

5. Stir in salt and pepper. If the soup is too thick, add a splash of water.

6. Serve warm, or chill for a refreshing cold soup. Garnish with fresh herbs for brightness.

FAQs

– Can I use vegetable stock instead of broth? Yes, stock works well.

21. Potato and Kale Soup

You want a warm, healthy soup that fits a busy night. Potato and Kale Soup brings comfort without weighing you down. The creamy potatoes mingle with bright kale, giving you flavor and fiber in every spoon. This one-pot dish is quick to make and easy to love.

Here’s why it fits your week: simple ingredients, about 40 minutes from start to finish, and a filling veggie fix. You can tweak the texture by blending part of it or leaving it chunky. It’s a satisfying option for vegetarians and a smart pick for budget meals.

Recipe Overview

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 30 minutes

– Total Time: 40 minutes

– Calories: 200 per serving

Ingredients

– 2 large potatoes, diced

– 4 cups kale, chopped

– 1 onion, chopped

– 4 cups vegetable broth

– Olive oil, salt, and pepper to taste

Instructions

1. In a large pot, heat olive oil and sauté onion until soft.

2. Add potatoes and broth, bring to a boil.

3. Simmer until potatoes are tender, about 20 minutes.

4. Stir in kale and cook until wilted.

5. Season with salt and pepper before serving.

Optional notes: Blend for a creamier soup or keep it chunky for texture. FAQ: Can I add cream? Yes, it adds richness.

22. Creamy Italian Vegetable Soup

Creamy Italian Vegetable Soup brings a smooth, comforting bowl to your table. You get a velvet finish from blended veggies, not heavy cream. That keeps the soup light. It stays rich in flavor. It tastes fresh, with bright herbs and real vegetables in every bite.

Here is why you’ll reach for this soup again and again:

– Simple to make in under an hour

– A cozy veggie-packed meal

– About 230 calories per serving

Recipe Overview:

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 30 minutes

– Total Time: 40 minutes

– Calories: 230 per serving

Ingredients:

– 1 zucchini, diced

– 1 carrot, diced

– 1 onion, chopped

– 4 cups vegetable broth

– 1 tablespoon olive oil

– Salt and pepper to taste

– Fresh herbs for garnish

Instructions:

1. Heat olive oil in a pot. Sauté onion, carrot, and zucchini until soft.

2. Add broth and bring to a boil.

3. Simmer 20 minutes. Blend until creamy.

4. Season with salt and pepper. Serve with herbs.

Garnish with extra herbs for a fresh finish. Storage tips: Leftovers keep in the fridge for up to 3 days.

FAQs: Can I use frozen vegetables? Yes, frozen vegetables work well.

Indulge in comfort without the calories! This Creamy Italian Vegetable Soup is proof that healthy can be delicious—230 calories per serving and packed with flavor. Your weeknight dinners just got a tasty upgrade!

23. Summer Vegetable Soup

Summer Vegetable Soup is a light, refreshing dish that showcases peak season produce. It has an Italian feel with simple veggies and bright basil. It runs about 160 calories per serving, a good choice for hot days. You can sip it warm after a busy afternoon or chill it for a cool lunch.

Recipe Overview

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 20 minutes

– Total Time: 30 minutes

– Calories: 160 per serving

Ingredients

– 1 zucchini, diced

– 1 bell pepper, diced

– 2 tomatoes, chopped

– 2 cups vegetable broth

– 1 tablespoon olive oil

– Salt and pepper to taste

– Fresh basil for garnish

Instructions

1. In a pot, heat olive oil and sauté zucchini and bell pepper until soft.

2. Add tomatoes and broth, then bring to a boil.

3. Simmer for about 15 minutes, then season with salt and pepper.

4. Garnish with fresh basil before serving.

Serving ideas: Serve warm as a light starter or chill for a refreshing cold soup. For extra flavor, try a squeeze of lemon, a pinch of red pepper flakes, or an extra handful of chopped herbs. If you want more body, add a handful of small pasta shapes.

FAQ

– Can I add other vegetables? Yes. Mix in your favorite seasonal produce to change color and texture.

24. Rustic Italian Vegetable Soup

Rustic Italian Vegetable Soup brings cozy comfort to your table. A colorful mix of onion, carrots, celery, pepper, and potatoes sits in a light, veggie broth. Each bowl runs around 210 calories and stays vegan. It tastes like a simple home meal you can make in minutes and it fits both lunch and dinner.

Here is the complete recipe you can use right away.

Ingredients

– 1 onion, diced

– 2 carrots, diced

– 2 celery stalks, diced

– 1 bell pepper, diced

– 2 potatoes, diced

– 4 cups vegetable broth

– Olive oil, salt, and pepper to taste

– Optional: a splash of red wine to deepen flavor

Instructions

1. Heat a splash of olive oil in a pot over medium heat and cook the onion until it becomes soft.

2. Add the carrots, celery, bell pepper, and potatoes. Stir and cook for about 5 minutes.

3. Pour in the vegetable broth and bring to a boil.

4. Lower the heat and simmer until all vegetables are tender, about 20 to 25 minutes.

5. Season with salt and pepper. If you like, stir in the red wine in the last few minutes before serving.

Savor the comfort of Rustic Italian Vegetable Soup! With just 210 calories per bowl, it’s a delicious way to nourish your body while enjoying the delightful flavors of home-cooked goodness.

25. Italian Vegetable Soup with Chickpeas

You want a soup that fills you up without weighing you down. Italian Vegetable Soup with Chickpeas gives you protein and color in one bowl. It stays around 190 calories per serving, so you feel satisfied without a heavy feeling. You can swap in any veggies you have, which makes it great for clean eating and weeknight meal prep.

Here’s the plan to cook it this week.

Ingredients

– 1 onion, diced

– 2 carrots, diced

– 2 celery stalks, diced

– 1 can chickpeas, drained and rinsed

– 4 cups vegetable broth

– Seasonal vegetables (zucchini, bell pepper, spinach)

– 1 tablespoon olive oil

– Salt and pepper to taste

– Optional: crushed tomatoes or dried herbs (thyme or oregano)

Instructions

1) In a pot, heat olive oil over medium heat. Sauté onion until translucent.

2) Add carrots and celery; cook 3 to 4 minutes until they start to soften.

3) Stir in chickpeas and broth; bring to a gentle boil.

4) Add seasonal vegetables; simmer 12 to 15 minutes until tender.

5) Season with salt and pepper. If you like, finish with a pinch of herbs.

Tip: If you use dried chickpeas, soak and cook them first, then add at the broth stage.

Conclusion

Italian vegetable soups are a remarkable way to indulge in the rich flavors of Italian cuisine while staying on track with your health goals. Each recipe offers a unique blend of flavors and textures that can easily fit into a weight loss-friendly routine without sacrificing taste.

So, whether you’re looking for a quick lunch, a hearty dinner, or just a comforting bowl of soup, these 25 recipes have got you covered. Dive into your kitchen and start whipping up these nutritious delights!

Frequently Asked Questions

What Are Some Healthy Italian Vegetable Soup Recipes for Weight Loss?

If you’re looking for healthy Italian soups that can aid in weight loss, you’re in the right place! Recipes like Minestrone Soup and Tuscan White Bean Soup combine fresh vegetables with protein-rich beans, making them filling yet light. Plus, soups like Sweet Potato and Kale Soup and Italian Lentil Soup provide great flavor while keeping calories in check!

Can Italian Vegetable Soups Be Made in Advance for Meal Prep?

Absolutely! Many vegetable soup recipes are perfect for meal prep. Soups like Italian Vegetable Soup with Quinoa and Cabbage and Sausage Soup can be made in large batches and stored in the fridge or freezer. Just heat and enjoy throughout the week for a nutritious, hassle-free meal that’s ready when you are!

What Ingredients Are Commonly Used in Italian Vegetable Soups?

Italian vegetable soups are known for their vibrant flavors and hearty ingredients. Common staples include garlic, tomatoes, olive oil, and a variety of seasonal vegetables like zucchini, kale, and carrots. You might also find beans, lentils, and whole grains like barley or quinoa, making these soups not just delicious but also nutritious!

Are Italian Vegetable Soups Suitable for a Vegan or Vegetarian Diet?

Yes! Many Italian vegetable soup recipes are naturally vegan or vegetarian. Options like Cauliflower and Chickpea Soup and Roasted Tomato Basil Soup are full of flavor without any animal products. Just be sure to check the ingredients in recipes to ensure they align with your dietary preferences!

How Can I Make My Italian Vegetable Soup Even Healthier?

Great question! To boost the health factor of your Italian vegetable soup, focus on using fresh, seasonal vegetables and lean protein sources like beans or lentils. You can also reduce added fats by using vegetable broth instead of cream, and opt for whole grains instead of refined pasta. Adding herbs and spices not only enhances flavor but also provides additional health benefits!