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Make the most of midsummer's wealth of vegetables and herbs with this quick and tasty soup.

Serves 8

Take advantage of the wealth of summer vegetables and herbs to make this flavorful soup. Despite the long list of ingredients, the soup comes together quickly.

In a large saucepan, heat the olive oil over medium heat. Add the onion and saute until soft and translucent, about 4 minutes. Add the garlic and saute for 30 seconds; don't let the garlic brown. Add the tomatoes, oregano and cumin and saute until the tomatoes are softened, about 4 minutes.

Add the stock and bay leaf and bring to a boil. Then reduce the heat to medium low and bring to a simmer. Add the carrot and bell pepper and cook for 2 minutes. Add the zucchini and simmer until the vegetables are tender, about 3 minutes longer. Stir in the lemon zest and cilantro. Season with the salt and pepper. Discard the bay leaf.

Ladle into individual bowls or mugs and serve right away.

• 1 tablespoon olive oil
• 1 yellow onion, chopped (about 1 cup)
• 3 cloves garlic, chopped
• 4 plum (Roma) tomatoes, peeled and seeded, then diced
• 1 tablespoon chopped fresh oregano or 1 teaspoon dried oregano
• 1 teaspoon ground cumin
• 4 cups no-salt-added vegetable stock or broth
• 1 bay leaf
• 1 carrot, peeled, halved lengthwise, and thinly sliced crosswise (about 1 cup)
• 1 yellow bell pepper, seeded and diced (about 1 cup)
• 1 zucchini, halved lengthwise and thinly sliced crosswise (about 1 cup)
• 1 tablespoon grated lemon zest
• 2 tablespoons chopped fresh cilantro (fresh coriander)
• 1/4 teaspoon kosher salt
• 1/4 teaspoon freshly ground black pepper

DASH Eating Plan Servings

Diabetes Meal Plan Choices

Mayo Clinic Healthy Weight Pyramid Servings

Nutritional analysis per serving