Garlic Lemon Vegetable Soup
A bright, garlicky vegetable soup with tender potatoes, carrots, and spinach, finished with a squeeze of lemon. Optional white beans add protein, making this a quick, nutritious, and satisfying meal or side dish.
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.
