Wholesome Vegetable Soup Full of Antioxidants and Flavorful Herbs

Herbs and spices can do far more than add flavor to a dish—they can significantly boost the nutritional value of a meal. Packed with powerful antioxidants, many herbs and spices rival, or even exceed, the antioxidant levels found in fruits and vegetables.

Incorporating just a few into daily cooking can elevate an ordinary dish while delivering some impressive health benefits. Research continues to show that certain herbs and spices can even match the effectiveness of some medications when it comes to specific health conditions.

In fact, combining particular spices with specific foods can multiply their nutritional impact, making meals both healthier and more satisfying.

Some key benefits of herbs and spices include:

Fat burning support
Spices are naturally thermogenic, meaning they help increase the body’s internal heat and metabolism. For example, hot peppers can help raise metabolic rate and even reduce appetite. One study showed that consuming just half a teaspoon of red pepper flakes before a meal led participants to eat about 15% less food.

Better blood sugar control
Maintaining stable blood sugar helps the body burn fat more efficiently and store less of it. Cinnamon is a standout here—it’s been shown to lower blood sugar levels and improve cholesterol and triglyceride numbers. In one study, people with type 2 diabetes who consumed about two teaspoons of cinnamon experienced effects similar to diabetic medications.

Brain protection
Curcumin, the active compound in turmeric, has been shown in studies to slow the progression of Alzheimer’s disease—often more effectively than standard treatments.

Adding herbs and spices to meals also helps increase satiety, so it’s easier to feel full and satisfied without overeating.

A few highlights from commonly used herbs and spices:

• Rosemary and basil – Anti-inflammatory properties

• Cumin, turmeric, sage – Cognitive support and dementia protection

• Cayenne, coriander, cinnamon – Metabolism and blood sugar regulation

• Lemongrass, nutmeg, bay leaf, saffron – Naturally calming

• Turmeric – Potent anti-cancer properties

• Oregano – Antibacterial and antifungal

• Garlic, mustard seed, chicory – Support for heart health

• Basil, thyme – Promote healthier skin

• Garlic, turmeric, basil, cinnamon, saffron, thyme, ginger – Strengthen the immune system

• Coriander, rosemary, cayenne, allspice, black pepper – Mood-lifting effects

• Cumin, fennel, mint, garlic, coriander – Traditional remedies for digestive discomfort

So adding herbs and spices isn’t just about flavor—it’s an easy and enjoyable way to support overall health. They can make any meal more vibrant, while offering impressive health perks.

Here’s a great way to incorporate a variety of vegetables and spices into one hearty and nourishing dish:

Flavor-Packed Vegetable Soup

This soup is flexible, comforting, and full of nutrient-rich vegetables. Start with a base of onions, garlic, carrots, and celery, then build it out with whatever fresh ingredients are on hand. Add your protein of choice and favorite herbs for a warming, satisfying meal.

Ingredients:

• 1 lb chopped boneless chicken thighs

• Several garlic cloves, chopped

• 1 small red onion, chopped

• Shiitake mushrooms, sliced

• 3–4 carrots, sliced

• 4 celery stalks, chopped

• Handful of green beans, chopped

• 1 medium zucchini, chopped

• 2–3 tomatoes, chopped

• Several dinosaur kale leaves, torn

• 1 carton chicken or vegetable bone broth

• 1–2 cans garbanzo beans

• 1 cup white wine

• 3–4 bay leaves

• Fresh or dried rosemary

• 1 tsp basil

• 1 tsp smoked paprika

• Sea salt and black pepper, to taste

• Juice of one lemon

• 2–4 cups water

• Extra virgin olive oil

• 2 Tbsp butter

Instructions:

1. In a large soup pot, heat olive oil and butter over medium-high heat.

2. Add garlic, onion, and mushrooms, then stir in the chopped chicken. Cook until the chicken is no longer pink.

3. Add remaining vegetables and sauté for a few minutes.

4. Stir in herbs, broth, wine, lemon juice, garbanzos, and water.

5. Bring to a boil, cover, and reduce heat. Simmer on low to medium heat for an hour or more, allowing flavors to meld.

This soup is even better the next day and makes plenty for leftovers or a crowd.

Enjoy the rich flavor, comforting texture, and health-boosting benefits—all in one bowl.