Best Healthy Vegetable Soup Recipe For The Holiday

By Shane YoungDecember 6, 2018

Healthy Vegetable Soup

Hey Ascenders,


This week we will be sharing our healthy vegetable soup. Holidays can be fun yet stressful at times so keep reading to learn more about our anti-stress holiday soup recipe.


Let’s take a look at the ingredient benefits:


The main ingredients for our soup are carrots and sweet potatoes. These vegetables are packed with the plant-based form of vitamin A, also known as retinal. Did you know that vitamin A is not just super important for your eyes, but also essential when it comes down to handling the huge amount of stressors in our body? A little biochemical background for you: Unbounded iron is the biggest stress factor on a biochemical level inside of our body. The more general stress we have, the more we accumulate it (also can accumulate through processed food, especially grains like cereals). Here’s where it gets interesting, to move iron inside of our body in a safe way, we need an enzyme called transferrin. This enzyme binds the iron and prevents cells from getting damaged. More transferrin equals less stress! However, to build up more of transferrin in our body, we need vitamin A. This way our bodies can convert the plant-based form of vitamin A to “real” vitamin A so it can get used.


If that is not convincing enough, listen to this!


The greens we put in our soup are full of essential vitamins like calcium and magnesium. We all know how vital these minerals are but just to make sure we are on the same page.  Calcium and magnesium are the most used and most important minerals in our body! Greens are also super cool because they contain way more calcium than dairy products.


Alright, get to the stove, grab a  knife and get ready for our delicious anti-stress holiday soup :).

Healthy Vegetable Soup Recipe


  • 4 pounds sweet potato, peeled and cut into 1/2-inch dice
  • 6 tablespoons avocado oil
  • Kosher salt
  • 4 medium carrots, peeled and diced
  • 1 medium onion, chopped
  • 5 cloves garlic, crushed
  • 2 sprigs sage (optional)
  • 2 quarts homemade or store-bought low-sodium chicken stock or vegetable stock
  • 1/4 cup fresh juice and 1 tablespoon freshly grated zest from 1 medium orange, divided
  • 3/4 cup shelled roasted pistachios, crushed in a mortar and pestle or food processor
  • 2 scallions, thinly sliced, white and light green parts only
  • 2 tablespoons very thinly sliced fresh mint leaves (from about 5 sprigs)
  • Pinch cayenne pepper
  • 1/2 cup extra-virgin olive oil



  1. Preheat oven to 300°F. Toss sweet potato with 4 tablespoons avocado oil and salt. Spread sweet potato on 2 rimmed baking sheets and bake for 1 hour, rotating pans front to back and top to bottom halfway through cooking. Increase oven temperature to 375°F and cook until sweet potatoes are tender and lightly browned around the edges, about 25 minutes.

  2. In a large pot, heat remaining 2 tablespoons vegetable oil over medium-high heat until shimmering. Add carrot, onion, garlic, sage (if using), and a generous pinch of salt and cook, stirring, until vegetables are just tender.

  3. Add sweet potatoes and stock and bring to a simmer. Cook for 10 minutes until vegetables are very tender. Discard sage, if using. Add orange juice. Using an immersion blender or standing blender, blend soup until smooth. Season with salt.

  4. If desired, pass soup through a fine mesh strainer using a rubber spatula to plunge and scrape it through (it may not seem like it at first, but almost all of the soup will pass through). If necessary, thin soup to desired consistency with extra stock or water.

  5. In a mixing bowl, stir together pistachios, orange zest, scallions, mint, and cayenne pepper. Fold in olive oil and season with salt.

  6. Serve soup, spooning pistachio salsa on top.



Finally, if you would like to schedule a session with our nutritionist, feel free to click here. 


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