When I (Regina) want to lose weight I add this Loaded Vegetable Soup into my dinner rotation. Think about this…have you ever looked down at your plate and realized that your meal was gone and you didn’t even experience eating it? Don’t feel bad because we’re all guilty of it. Blame it on today’s rushed lifestyle with its’ accompanying distractions but whatever the cause this mindless eating is responsible for a lot of our excess poundage.
The first time I purposefully slowed down to eat and really paid attention to my food I was astonished at how much more satisfied I was. Mindful eating is a simple technique but not always easy to do since for most of us eating like this is just a way of life.
The trick is to eat foods that naturally take you longer to eat so you are forced to slow down. Like this soup. It’s the perfect vehicle for nutrient packed vegetables which when combined with the broth fills you up and keeps you satisfied. Since the vegetables take a little time to cut up I make a big batch on the weekend and warm it up for several dinners during the week.
Save or print the recipe at the bottom and give it a try. Tell me how you like it or if you added your own special touch.
Don’t miss the companion podcast Do You Really Want Dessert? 6 Tips to Eat Mindfully.
- 2 Tablespoons olive oil
- 1 onion, chopped
- 1 carrot, cut into coins
- 2 cloves garlic, chopped
- 3 cups shredded cabbage
- 2 cups winter squash, cubed
- 3 cups, trimmed and chopped green beans
- 1 can (14.5 oz) diced tomatoes
- 1 zucchini, cut in half diagonally and sliced
- 2 teaspoons dried basil
- 6 cups vegetable broth
- ¼ teaspoon Kosher Salt
- Optional shaved or grated Parmesan cheese
- Heat oil in a large stockpot over medium heat. Add onion, carrot and garlic; cook, stirring occasionally, until onions are soft and translucent, about 8 minutes.
- Add cabbage, squash, green beans, tomatoes and basil. Stir to combine and cook 3 minutes.
- Add broth and bring to a simmer, cover, lower heat and cook for 20 minutes. Add zucchini and salt. Cook for 5 minutes or until zucchini is cooked through. Serve sprinkled with Parmesan is desired.
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Krupa Parekh says
November 17, 2016 at 3:49 amDr. Susan Regina, loved this simple but delicious vegetable soup. I am a registered dietitian in Mumbai, India and being a vegetarian I am always looking for simple vegetarian recipes for my clients who want to lose weight. This one is so simple but yet so delicious and packed with nutrients. I would also add some mushrooms to this for that special touch. Thanks again!
Dr. Susan and Regina says
November 17, 2016 at 10:08 amHi Krupa. Regina was thrilled to hear that you love the Loaded Vegetable Soup recipe. Mushrooms…great idea! Do you listen to our 5 minute podcast for health professionals too? Breaking Down Nutrition for Medical Professionals: your digest for what works, what doesn’t? If not, check it out here: http://BreakingDownNutrition.com
Best, Susan