This Garlic Lemon Vegetable Soup is a vibrant, wholesome one-pot meal that’s both comforting and nourishing.
Packed with fiber-rich potatoes, vitamin-loaded carrots and spinach, and plant-based protein from optional white beans, it’s low in saturated fat and easy on carbs.
Quick to prepare and versatile, it’s perfect for weeknight dinners, meal prep, or a healthy side.
Garlic Lemon Vegetable Soup
Equipment
- 1 Large Pot (6-8 quarts)
- 1 Cutting board
- 1 Chef’s Knife
- 1 wooden spoon or heatproof spatula
- Measuring Cups and Spoons
Ingredients
- 1 tablespoon avocado oil
- 1 cup yellow onion diced (about 1 medium)
- 2 cups carrots sliced into ¼-inch rounds (about 2 large)
- 4 cloves garlic minced
- 1 lb Yukon gold potatoes diced into ½-inch cubes (about 2 medium)
- 1 teaspoon dried thyme
- 1 bay leaf
- 1 teaspoon fine sea salt
- ¼ teaspoon black pepper
- 4 cups water or vegetable broth
- 4 cups baby spinach roughly chopped
- 2 tablespoons fresh lemon juice
- 1 19 oz can white beans, drained and rinsed (optional)
Instructions
- Prepare the Aromatics: Start by heating 1 tablespoon of avocado oil in a large 6–8 quart pot over medium-high heat. Once the oil shimmers, add 1 cup of diced yellow onion. Sauté the onions, stirring occasionally, for 4–5 minutes until they begin to soften and turn slightly translucent. This releases their natural sweetness and forms the flavor base of the soup.
- Sauté the Carrots: Add 2 cups of sliced carrots to the pot and continue cooking for another 3–4 minutes. Stir frequently to combine with the onions, allowing the carrots to slightly soften while keeping their shape. This step builds layers of flavor and ensures the vegetables cook evenly later.
- Infuse with Garlic: Crush or finely mince 4 cloves of garlic and add them to the pot. Stir constantly for 1 minute until fragrant. Be careful not to let the garlic brown, as this can create a bitter taste. The garlic adds a robust aroma that enhances the overall flavor profile of the soup.
- Add Potatoes and Seasonings: Dice 1 pound of Yukon gold potatoes into ½-inch cubes and add them to the pot. Sprinkle in 1 teaspoon dried thyme, 1 bay leaf, 1 teaspoon fine sea salt, and ¼ teaspoon black pepper. Pour in 4 cups of water (or vegetable broth for added richness). If you are using white beans for protein, add a drained 19-ounce can now. Stir everything gently to combine, ensuring the potatoes are fully submerged in liquid.
- Simmer for Tenderness: Reduce the heat to medium-low and cover the pot. Let the soup simmer for 15–20 minutes, stirring every 5 minutes to prevent sticking. Check the potatoes for tenderness by piercing them with a fork—they should be soft but not mushy. This slow simmer allows the flavors to meld beautifully.
- Wilt the Spinach: Once the potatoes are tender, remove the bay leaf and add 4 cups of roughly chopped baby spinach. Stir for 2–3 minutes, letting the spinach wilt gently while maintaining its vibrant green color. This step keeps the leafy greens fresh and nutrient-rich.
- Brighten with Lemon Juice: Remove the pot from heat and stir in 2 tablespoons of fresh lemon juice. Taste the soup and adjust with extra salt, pepper, or lemon juice as needed to suit your preference. The lemon adds a bright, refreshing flavor that balances the savory vegetables.
- Serve and Garnish: Ladle the soup into bowls and optionally garnish with fresh herbs like parsley or dill. Serve hot as a light main dish or a wholesome side. The soup pairs beautifully with crusty bread or a simple green salad for a complete meal.
Notes
- Ingredient Flexibility: This soup is highly adaptable. Swap Yukon gold potatoes for sweet potatoes or add seasonal vegetables like zucchini, bell peppers, or broccoli. You can also use vegetable broth instead of water for a richer flavor.
- Protein Options: While optional white beans provide plant-based protein, cooked lentils, chickpeas, or shredded chicken work well as alternatives.
- Cooking Tip: Avoid overcooking the spinach; add it last to maintain its vibrant color and nutrient content.
- Flavor Adjustment: Lemon juice brightens the flavor, so taste and adjust at the end. A small drizzle of olive oil or a sprinkle of nutritional yeast can enhance richness without adding saturated fat.
Chef’s Secrets for Maximum Flavor
To elevate this simple soup, begin by carefully sautéing the onions and carrots until they release their natural sweetness—this step builds a flavorful base.
Toast the garlic just until fragrant, not browned, to prevent bitterness.
For extra depth, consider adding a pinch of smoked paprika or a teaspoon of miso paste.
Fresh lemon juice added at the end creates a bright, zesty lift, balancing the earthy vegetables.
Always taste and adjust seasoning at the final stage; a well-balanced soup tastes fresh and layered, even without cream or heavy fats.
Serving Suggestions for Every Occasion
This soup works perfectly as a standalone meal or as part of a larger spread.
Serve it with a slice of whole-grain bread, garlic toast, or a side salad for a complete, balanced meal.
For heartier lunches or dinners, add a scoop of quinoa or farro to the soup, or pair it with roasted vegetables.
Garnishing with fresh herbs like parsley, dill, or chives adds color, aroma, and an extra burst of flavor.
It’s versatile enough to fit casual weeknight dinners or more refined meal presentations.
Storage Tips to Keep Soup Fresh
Store leftovers in an airtight container in the refrigerator for up to 4 days.
If freezing, use a freezer-safe container, but be aware that potatoes may become slightly mealy upon thawing; for best texture, consider cooking fresh potatoes separately and adding them after reheating the frozen soup.
Reheat gently on the stovetop over medium-low heat to preserve flavor and nutrients.
For meal prep, keep the lemon juice separate and add it just before serving to maintain brightness.
Frequently Asked Questions
1. Can I make this soup vegan or vegetarian?
Absolutely! This recipe is naturally plant-based. Simply use water or vegetable broth, and include optional white beans for protein.
Avoid adding meat, and it remains vegan-friendly while still hearty and satisfying.
2. Can I substitute other vegetables?
Yes! This soup is flexible. Swap potatoes with sweet potatoes, parsnips, or turnips.
You can also add zucchini, broccoli, or green beans for extra texture. Adjust cooking times based on vegetable density.
3. How can I make the soup creamier?
For a creamy version without dairy, blend a portion of the soup with an immersion blender or a countertop blender, then return it to the pot.
You can also add a splash of coconut milk or cashew cream for richness.
4. Can I prepare this soup ahead of time?
Yes, it’s excellent for meal prep.
Make the soup in advance, store in the refrigerator for up to 4 days, and add fresh spinach and lemon juice just before serving to keep flavors bright.
5. How do I adjust the flavor if it tastes bland?
Adjust seasonings gradually. A bit more salt, black pepper, or lemon juice can make a big difference.
You can also enhance the flavor by adding fresh herbs, a dash of smoked paprika, or a drizzle of high-quality olive oil before serving.
