Kat’s Kitchen: Supercharged Phytonutrient Rich Soup

This week we’re cooking up another supercharged soup to give you a much needed nutrients boost in the depths of winter. Featuring a group of vegetables with one common link between them, this recipe is equal parts cozy, flavorful and brimming with benefits.

Kat's Kitchen

Nutritional highlights:

-Phytonutrients: found in leafy greens, some alliums, and vegetables that are naturally red, orange and yellow, phytonutrients are sometimes referred to as nature’s natural defense. In this recipe, they are found in bell peppers, cabbage, garlic, onion, chives, tomatoes, celery, and scallions. 

Phyto means plants, so phytonutrients quite literally refer to plant nutrients. It’s an overarching category with many different types, such as carotenoids, which give veggies an orange hue and can be converted to Vitamin A in the body. Overall, phytonutrients are powerful antioxidants that protect the body’s cells from damage. Across the different types, they have various added benefits and specialties, from reducing inflammation and boosting the immune system, to increased skin and bone health. 

Full measurements and prep instructions:

-5 large scallions, chopped

-4 bell peppers, diced (note: use a variety of colors)

-2 14 oz cans diced tomatoes 

-1/2 head cabbage, chopped

-4 celery stalks, diced

-1 Tbsp garlic, minced

-1 large yellow onion, diced

-1 48 oz bottle tomato-based vegetable juice or 6 cups vegetable broth 

-Curry powder, onion powder, garlic powder, paprika, and hot sauce to taste 

-Salt & Pepper to taste 

-Chives minced for topping


-Heat 1 Tbsp olive oil over medium-high heat and add onion, celery, and garlic; cook until fragrant and semi-translucent, about 5 minutes

-Turn heat to medium and add in the bell peppers, cabbage and seasoning; cook until softened, about 5-8 minutes, adding in scallions towards the end

-Add diced tomatoes and vegetable juice or broth, stirring until evenly combined over low heat and season to taste

-Cover and simmer over low heat for at least an hour

-Distribute to bowls and top with french minced chives, storing leftover in an air-tight container

Kat's Kitchen

Notes from Kat:

Phytonutrients are why we’ve been told our whole lives to eat the rainbow with our veggies- the more color on your plate the more variety of benefits you’ll find on it. This means it’s another recipe that can easily see some swaps if you have certain leftover produce on hand. Kale and other hearty leafy greens can easily replace cabbage, and you can add in some diced carrots if no orange bell peppers are hanging around.

Like many soups, this is one that can be popped in the freezer if you want to batch prep a big stock pot full, giving you a nutritious meal that just needs to be thawed the night ahead before heating on the stove and enjoying. Meal prep can help us keep on track with our healthy eating, and soup is a great option during the colder months.

See you next time in the kitchen!