High Fibre Spiced Broth-based Soup

Veggie packed spiced broth based soup, May Simpkin, Nutritionist

This veggie-packed cumin and tomato broth-based soup is one of those quietly powerful recipes, deeply nourishing, rich in flavour and incredibly supportive for digestion. It’s perfect when you want something comforting but not heavy, whether as a light lunch, a starter or a gentle reset meal.

Cumin adds warmth and digestive support, tomatoes bring antioxidants and depth, and the variety of vegetables feeds your gut microbiome beautifully.

Ingredients (Serves 4)

2 tbsps olive oil
1 onion, finely chopped
2 garlic cloves, crushed
2 tsp ground cumin
½ tsp chilli powder or flakes (optional, but works!)
1 tsp smoked paprika
1 x 400g tin chopped tomatoes
1 carrot, diced
1 courgette, diced
1 celery stick, finely sliced
Handful of green beans, cut into small bite-sized pieces
Large handful of kale, washed and thinly sliced/torn
1 litre good-quality vegetable stock
Sea salt and black pepper, to taste
*Remember, this is an ideal soup to use up any leftover veggies lurking in the fridge! Or, you can use frozen vegetables; and even leftover cooked vegetables; simply add these in towards the end so they are warmed through but not overcooked.

Parsley Oil garnish

Fresh parsley or coriander, to serve
Juice 1/2 lemon
4 tbsp olive oil

Here’s how to make this deeply nourishing broth-based soup…

Heat the olive oil in a large saucepan over a medium heat. and add the onion. Sauté gently for 5–7 minutes until they are soft and translucent…don’t rush this, it builds flavour!

Next, add the garlic, cumin, chilli and smoked paprika along with a sprinkle of salt and cook for 30 seconds until fragrant. Add the celery, green beans, courgettes and carrots and continue to cook for 2 mins. Stir well to coat the vegetables in the spices.

Add the tin tomatoes and pour in the stock and bring to a gentle simmer. Add the kale and then reduce the heat and cook for 20 minutes until the vegetables are tender. Season with salt and pepper.

Meanwhile, make the parsley oil…very finely chop the fresh parsley and combine with freshly squeezed lemon juice, olive oil, salt and pepper. Taste to ensure balanced flavours.

Serve this as a chunky, broth-based soup or you can blend it briefly for a slightly thicker, smooth texture, while still keeping it light and digestible.