Wednesday, December 12, 2012

Vitamin Vegetable Soup

vitamin vegetable soup with carrots, parsnips, celery, mushrooms and spinach

Since my diet is so limited because of fructose malabsorption, I worry about the getting the nutrients and vitamins I need. I do take a daily multivitamin, but I have my doubts about how well it works. I know the best way to get your vitamins is through the foods you eat.

I decided to make a soup that had as many vegetables and vitamins as I could pack in. It's really easy to make. I make up a big batch on the weekend and freeze it in little containers. All I have to do is pop one out of the freezer for an easy and healthy lunch. I like to eat this soup with tuna "sandwiches." Which is basically tuna salad on romaine lettuce leaves. Nothing fancy, but full of protein (and low-carb).

low-carb tuna lettuce wraps made with romaine leaves

So what vitamins does this soup have? Just about all of them! Carrots have Vitamins A, E and K. Celery has Vitamins A, C, K and the B Vitamins. Parsnips have Vitamins A, C and K, as well as folate, B vitamins and minerals. The mushrooms bring Vitamin D, Biotin, Niacin and Riboflavin to the table. Finally, the spinach provides Vitamins A, E, C and the B Vitamins. That's a lot of vitamins! I can be reassured that by eating this soup, I am getting the vital nutrients I need. Plus, it tastes delicious!

Feel free to add or subtract any vegetables that you wish. I use all the vegetables that I know agree with me. You can even add potatoes for potassium. I would use potatoes, but I try to cut back on my carbohydrates at lunch.

Vitamin Vegetable Soup
vitamin vegetable soup with carrots, parsnips, celery, mushrooms and spinach
Vegan, Gluten-Free, Not Low-FODMAP*
serves 4 - 6

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1 tablespoon olive oil
8 ounces sliced fresh mushrooms
1 clove garlic, minced (optional, or as tolerated)
2 celery stalks, sliced
2 carrots, peeled and sliced
2 parsnips, peeled and sliced
6 cups vegetable broth
1 teaspoon dried basil
1/2 teaspoon dried thyme
1/4 teaspoon ground black pepper
salt to taste
2 cups chopped fresh baby spinach

  1. Heat oil in a large pot over medium heat. Cook mushrooms, garlic and celery until softened, about five minutes.
  2. Add remaining ingredients, except for the spinach, and bring to a boil. Reduce heat, cover and simmer about 15 minutes, until carrots and parsnips are tender.
  3. Add spinach and cook just until spinach is wilted, about 2 minutes. Serve.
*To make this recipe low-FODMAP, eliminate the garlic and mushrooms, reduce celery to 1 stalk, and use low-FODMAP vegetable broth.