Craving a meal that’s both incredibly satisfying and supports your healthy eating goals? Look no further! This homemade **Turkey Vegetable Soup** is a true game-changer, proving that weight loss doesn’t mean sacrificing flavor. Packed with an abundance of vibrant vegetables, lean ground turkey, and rich broth, this soup is remarkably low in calories yet delivers a hearty, delicious experience that will keep you feeling full and happy. It’s so flavorful, you’ll actually *want* to eat it—a refreshing change from bland diet foods. For many, it’s the perfect way to kickstart a new healthy eating plan or simply enjoy a nutritious, comforting meal. First published in January 2021, this recipe has become a staple for those seeking a tasty, guilt-free option.
Embarking on a journey towards healthier eating or weight management often brings to mind restrictive diets and uninspiring meals. Many assume that “diet food” must be bland, boring, and leave you constantly hungry. However, this perception couldn’t be further from the truth when it comes to a well-crafted, nutrient-dense soup like our Turkey Vegetable Soup. Forget the days of forcing down tasteless meals; this recipe is designed to ignite your taste buds and provide deep satisfaction, making your healthy lifestyle both enjoyable and sustainable.
Imagine a chilly evening, and you’re looking for something warm, comforting, and packed with goodness. This soup fits the bill perfectly. It’s not just a meal; it’s a bowl of vibrant flavors, robust textures, and wholesome ingredients that nourish your body without weighing it down. The secret lies in a harmonious blend of garden-fresh vegetables and the savory depth of lean ground turkey, all simmered in a rich, aromatic broth. This combination ensures every spoonful is a delight, making it an ideal choice for anyone committed to feeling great and eating well.
The beauty of this soup isn’t just in its taste; it’s also in its incredible versatility and health benefits. While it’s lovingly referred to as a “weight loss soup,” its appeal extends far beyond a diet plan. It’s a fantastic option for meal prepping, ensuring you have wholesome, ready-to-eat meals throughout the week. It’s perfect for busy weeknights when you need a quick yet nourishing dinner, or for those moments when you’re simply craving a bowl of pure comfort. With its abundance of fiber-rich vegetables and lean protein, it provides sustained energy and helps manage cravings, making it a smart choice for anyone seeking to maintain a balanced and healthy lifestyle.
What Exactly is a Weight Loss Soup?
You might have heard the term “Weight Loss Soup” and immediately thought of some of those rather unusual diet trends from decades past – specifically, the 1980s, an era known for its bold fashion and, occasionally, even bolder diet fads. When I first mentioned making “Weight Loss Soup” to my brother, he chuckled and asked, “Oh, like the celery soup Mom used to make when she was on a diet?” While I have no recollection of any such celery-only concoction (and, frankly, it sounds less than appetizing unless heavily enriched with cream, which defeats the purpose of “diet”), his comment highlights a common misconception about these soups.
The original idea behind some of these historical diets, like the infamous GM Diet, was to create an extremely basic, low-calorie soup – often composed primarily of cabbage and broth – that dieters could consume freely to feel full without accumulating many calories. While the GM Diet itself involved highly restrictive phases (like “all fruit day,” “all veggie day,” and the baffling “bananas and milk day”), the fundamental concept of a vegetable-heavy, low-calorie soup *does* hold merit. Let’s be clear: this recipe is NOT that extreme 80s diet. We’re taking inspiration from the core idea – lots of broth, lots of vegetables – and elevating it into a truly delicious, nutritionally balanced meal.
This modern take on a weight loss soup harnesses the power of nutrient-dense ingredients to create a satisfying meal. Broth, naturally low in calories, forms the foundation, providing hydration and a canvas for flavor. A generous bounty of fresh vegetables adds essential vitamins, minerals, and, crucially, fiber. Fiber is key to satiety, helping you feel fuller for longer and reducing the likelihood of overeating. What sets this particular recipe apart is the addition of lean ground turkey. This lean protein source not only boosts the soup’s flavor profile to a “restaurant-quality” level but also significantly increases its satiating power. Protein is vital for muscle maintenance and repair, and it plays a significant role in making meals feel more substantial and satisfying.
While I’m not a medical professional, and this isn’t medical advice, I can confidently say that this soup is a delicious, low-calorie option that I turn to time and again when I’m looking to eat healthier or get back on track. It’s incredibly adaptable and a welcome change when salads get boring. By dividing this generous recipe into approximately 12 servings, each bowl comes in at around 250 calories, offering a substantial and flavorful meal without the calorie guilt. It’s a testament to the fact that healthy eating can be both effective and enjoyable.
The inclusion of ground turkey is where this soup truly shines and moves beyond the basic “diet” soup stereotype. Yes, adding lean protein will naturally increase the calorie count slightly compared to a purely broth-and-cabbage soup, but the benefits are immense. The ground turkey transforms the soup into a genuinely hearty and satisfying meal that keeps hunger at bay for hours. It infuses the broth with a depth of savory flavor that makes you forget you’re eating a “healthy” meal. This smart addition ensures you’ll feel satisfied and less likely to reach for unhealthy snacks later. I actually picked up this brilliant tip from my friends Des and Kadee over at Oh So Delicioso, whose recipe was a huge inspiration for this version! If you’re not already following them, I highly recommend checking out their amazing recipes on their blog and their Instagram, @OhSoDelicioso.
Essential Ingredients for Your Healthy Turkey Vegetable Soup
Crafting this flavorful Turkey Vegetable Soup starts with selecting the right ingredients. Each component plays a crucial role in building both the nutritional value and the incredible taste of this meal. While the full recipe with precise measurements can be found in the recipe card below, here’s a breakdown of the key elements you’ll need to create this hearty, healthy dish:
- Ground Turkey: The star protein, offering a lean yet substantial base. It browns beautifully and absorbs flavors wonderfully.
- Onion: Provides a foundational aromatic sweetness when sautéed, deepening the soup’s flavor.
- Garlic: An indispensable flavor booster that adds warmth and pungency.
- Aromatic Seasonings: A carefully chosen blend including kosher salt, black pepper, oregano, garlic powder, smoked paprika, celery seed, basil, crushed red pepper, and dried thyme. These spices are calorie-free powerhouses that transform simple ingredients into a gourmet experience.
- Broth: The liquid foundation, either chicken or turkey broth, or a combination. It ties all the flavors together and contributes to the soup’s comforting warmth.
- Carrots: Add natural sweetness, a vibrant color, and a good source of Vitamin A and fiber. They hold up well during simmering.
- Celery: Contributes a classic savory note and a pleasing crunch, essential for many hearty soups.
- Sweet Potato: A healthier alternative to white potatoes, adding a touch of natural sweetness, creamy texture, and complex carbohydrates for sustained energy.
- Coleslaw Mix (or Fresh Cabbage): Cabbage is a traditional “weight loss soup” ingredient for good reason—it adds significant bulk and fiber with very few calories. A coleslaw mix offers convenience.
- Canned Diced Tomatoes: Bring a bright, tangy acidity and a rich umami depth to the broth. Fire-roasted varieties add an extra layer of smoky flavor.
- Canned White Beans: A fantastic source of plant-based protein and fiber, making the soup even more filling and nutritious. They add a creamy texture when simmered.
- Zucchini and Yellow Squash: These tender summer squashes add freshness and a delicate flavor, best added towards the end of cooking to maintain their texture.
- Optional Garnishes: Freshly chopped parsley for a burst of color and herbaceousness (calorie-friendly!), pesto (for rich, savory flavor, though higher in calories), and grated Parmesan cheese (adds umami and richness, also higher in calories).
Crafting Your Flavorful Weight Loss Vegetable Soup
Making this hearty and healthy weight loss vegetable soup is simpler than you might imagine, and it’s a fantastic way to utilize a wide array of fresh produce. You’ll essentially be raiding the entire produce section of your grocery store for a burst of vitamins and fiber! The beauty of soup-making is its forgiving nature – feel free to customize the vegetables based on your preferences or what you have on hand. There are no “soup nazis” here; you get soup just the way you like it!
Before you begin, gather all your ingredients and do your mise en place (prep work). This means chopping all your vegetables and having your spices and broth ready. This preparation makes the cooking process smooth and enjoyable. Remember, while the recipe calls for specific vegetables, consider them suggestions. If you’re not a fan of one, simply omit it or substitute it with another veggie you love. Adding a little extra of your favorite ingredients is always encouraged!
Start by browning your ground turkey in a large soup pot with chopped onion over medium-high heat. The recipe suggests 2 pounds of turkey, but you can absolutely use 1 to 1.5 pounds for a slightly leaner soup—it will still be incredibly flavorful and satisfying. Once the turkey is cooked through, it’s crucial to drain any excess fat. This step is vital for keeping the soup low in calories without compromising on taste. A simple trick is to line a small bowl with foil, tilt the pot, and spoon the rendered fat into the foil-lined bowl. Once the fat hardens in the refrigerator, you can easily discard it. After draining, return the pot to medium heat and add minced garlic and all the aromatic spices. Sautéing these briefly allows their flavors to bloom, creating a deeply fragrant and delicious base for your soup—a calorie-free way to pack in incredible taste!
Next comes the liquid gold: the broth. Add a generous amount, typically 10-12 cups. I often use a combination of 8 cups of chicken broth I have on hand, supplemented with 4 cups of water and 4 teaspoons of Better Than Bouillon Turkey Base. This turkey base is a secret weapon for adding an incredible depth of flavor that truly elevates the soup. If you only have chicken broth, that’s perfectly fine; use all chicken broth. Alternatively, you can use water with either chicken or turkey bouillon base, remembering the general ratio of 1 cup of water per 1 teaspoon of base for a rich broth. For the ultimate flavor boost, if you happen to roast a turkey (especially around Thanksgiving), save that carcass and make this Homemade Turkey Stock. Trust me, if you’re tossing out turkey carcasses, you’re missing out on culinary gold!
Once the broth is added, bring the soup to a boil, then it’s time for the vegetables! This is where you layer in the freshness and nutrients. Begin by adding the harder vegetables first, such as carrots, celery, and sweet potato, as they require more time to soften. These will simmer gently, slowly releasing their flavors into the broth. If you’re using fresh thyme sprigs, add them in along with the broth for maximum infusion of herbaceous notes. You can truly customize the vegetable amounts here; for example, if you’re not fond of sweet potato, simply omit it and increase the quantity of carrots or another root vegetable. Don’t forget the canned diced tomatoes and drained white beans, which add body, flavor, and extra fiber. Cabbage is a fantastic addition for bulk without many calories. While you can chop your own, pre-packaged coleslaw mix is a convenient shortcut. I usually add about 2 cups, but I’ve certainly thrown in an entire bag before when aiming for maximum veggie content!
After about 20 minutes of simmering, check if your carrots and sweet potatoes are almost fork-tender. This is the signal to add the softer, quicker-cooking vegetables: zucchini and yellow squash. These delicate squashes only need about 5-10 minutes to cook through, so adding them later prevents them from becoming mushy. You want them tender-crisp, not disintegrated! Once everything is cooked to perfection, skim off any foam that may have gathered on top of the soup with a spoon, and remove any fresh thyme stems before serving. This comprehensive approach ensures a deeply flavorful, nutrient-packed soup with perfectly cooked vegetables.
Serving Your Wholesome Ground Turkey Soup
Once your aromatic Turkey Vegetable Soup is ready, the serving possibilities are endless, depending on whether you’re focused strictly on calorie counting or simply enjoying a delicious, healthy meal. For those who prioritize flavor and aren’t overly concerned with a few extra calories, I absolutely adore garnishing this soup with a spoonful of vibrant pesto. Pesto is a true flavor powerhouse, bursting with the rich tastes of fresh basil, pine nuts, Parmesan cheese, and olive oil. However, it’s worth noting that these ingredients do contribute to a higher calorie count, so if every calorie matters, you might want to leave it out.
Grated Parmesan cheese is another fantastic garnish that adds a wonderful umami depth and a creamy texture, but again, keep its caloric contribution in mind if you’re strictly adhering to a diet plan. For a truly calorie-free and refreshing garnish, a sprinkle of freshly chopped parsley is perfect. It adds a beautiful pop of color and a fresh, herbaceous note without impacting your calorie goals. No matter your choice of garnish, I promise that this soup is incredibly satisfying and delicious on its own. It’s so hearty and filling that it will keep you content for hours, preventing those tempting mid-afternoon snack attacks.
If you’re making this glorious soup simply for its incredible taste and comfort, without strict dietary constraints, feel free to elevate your meal with some delightful side dishes. It pairs wonderfully with a side of fluffy Instant Pot Brown Rice for extra whole grain goodness, a basket of warm and buttery Homemade Crescent Rolls, or a generous chunk of crusty bread slathered with butter. For the ultimate indulgence, consider serving it alongside The Best Garlic Bread of Your Life! This soup truly adapts to any dining occasion, from a light, healthy lunch to a fulfilling family dinner.
Storage and Meal Prep Tips for Your Diet Soup
This Turkey Vegetable Soup is an absolute superstar when it comes to meal preparation. Making a large batch means you’ll have healthy, ready-to-eat meals at your fingertips throughout the week, making it easier to stick to your healthy eating goals, especially on busy days. Proper storage ensures your soup stays fresh and delicious, ready for a quick reheat whenever hunger strikes.
Refrigeration: Leftover weight loss vegetable soup stores beautifully in the refrigerator. Simply transfer the cooled soup to airtight containers. It will maintain its quality and flavor for approximately 3-4 days. This makes it an ideal option for packing healthy lunches or having a convenient dinner solution without needing to cook from scratch every day.
Freezing: For longer storage, this soup is perfectly freezer-friendly. Allow the soup to cool completely before transferring it to freezer-safe containers or heavy-duty freezer bags. If using bags, lay them flat in the freezer until solid to save space. Frozen soup will remain fresh for 2-3 months. This is a fantastic way to stock your freezer with wholesome meals for those times you need an ultra-quick option or a healthy fallback.
Reheating: To reheat frozen soup, the best method is to thaw it overnight in the refrigerator. Once thawed, you can warm it gently on the stove over medium heat until it’s simmering, or simply microwave individual portions until heated through. If reheating directly from frozen, you may need to add a splash of extra broth or water to help it along and prevent sticking, especially when warming on the stove. Stir occasionally to ensure even heating. Enjoying this nourishing soup again is just minutes away!
Diet Soup Recipe FAQs
Absolutely! While the effectiveness depends significantly on the type of soup, a well-balanced, vegetable-heavy, and high-protein soup like this one can be an excellent tool for weight loss. Soups, by nature, are often high in water content, which helps you feel full on fewer calories. They’re also a fantastic way to pack in tons of vitamins, minerals, and fiber from various vegetables, all of which are crucial for a healthy metabolism and satiety. When combined with lean protein, like ground turkey, it becomes a powerhouse for sustainable fullness and nutrient intake.
While many soups can contribute to a healthy diet, this Ground Turkey Vegetable Soup stands out as one of the best for weight loss. Its key attributes include:
- Low Calorie, High Volume: You can enjoy a large, satisfying portion without consuming excessive calories.
- Loaded with Vegetables: Provides essential vitamins, minerals, antioxidants, and fiber, promoting overall health and satiety.
- Lean Protein Source: Ground turkey offers a substantial amount of protein, which is crucial for muscle maintenance and keeps you feeling full longer than carb-heavy meals.
- Rich in Flavor: Thanks to a thoughtful blend of spices and fresh aromatics, this soup is anything but bland, ensuring you’ll look forward to eating it.
This combination makes it incredibly filling, healthy, and flavorful, helping you stick to your weight loss goals without feeling deprived.
It can certainly be! While you shouldn’t eat *only* soup as part of an overall balanced diet (a healthy diet includes a wide variety of foods from different groups), incorporating a nutritious soup like this turkey vegetable soup into your daily or frequent meals is a great idea. It’s an easy and delicious way to meet your daily vegetable intake, stay hydrated, and consume a satisfying meal with controlled calories and ample protein. Many people enjoy it daily for lunch or as a light dinner, knowing they are fueling their bodies with wholesome ingredients.
Absolutely! This recipe is incredibly flexible. You can easily swap out or add in your favorite vegetables. For example, bell peppers, green beans, spinach (added at the very end), kale, or even different types of squash would all work wonderfully. The key is to add harder root vegetables earlier in the cooking process and softer, leafy greens or quick-cooking items like zucchini later to prevent them from becoming overcooked or mushy.
Yes, with a few modifications! To make it vegetarian, simply omit the ground turkey and consider adding a different protein source like extra white beans, chickpeas, or lentils for added heartiness. Use vegetable broth instead of chicken or turkey broth. To make it vegan, follow the vegetarian modifications and also ensure any garnishes like pesto or Parmesan cheese are plant-based or omitted entirely.
More Healthy-ish Soup Recipes You Are Going to Love!
If you’re a fan of comforting, wholesome soups, especially those that support a healthy lifestyle, you’re in for a treat! Here are more delicious and nutritious soup recipes that deserve a spot in your rotation. From rich broths to creamy vegetable blends, these options prove that healthy eating can be incredibly flavorful:
- How to Make Turkey Stock from the Bones << This is a must-try if you ever cook a whole turkey! Using homemade stock elevates any soup, especially today’s recipe, to a whole new level of flavor.
- Chicken, White Bean, and Kale Soup << Another fantastic healthy soup option. It’s packed with lean protein and greens, offering robust flavor without any heavy cream.
- Chicken Noodle Soup with Homemade Noodles << A timeless classic for a reason! This comforting soup is perfect for chilly days or when you need a little warmth and nostalgia, especially with those tender homemade noodles.
- Creamy Golden Cauliflower Soup << Don’t let the “creamy” fool you—this is another excellent low-calorie option! It achieves its velvety texture and vibrant color from carrot juice and almond milk, offering a surprisingly light and satisfying experience.
- Split Pea Soup with Smoked Gouda << One of my all-time favorites! The smoky gouda adds an incredible depth to this classic, making it truly irresistible.
- 10 Minute Wonton Soup << Need a quick fix? This soup comes together in a flash with just a few essential Asian pantry staples. It’s incredibly fast, easy, and satisfying.
- Simple Asparagus Soup << Ever find asparagus at the bottom of your produce drawer a day past its prime? This recipe is your savior! It’s a legitimately delicious way to use up those tender spears.
- Instant Pot Minestrone Soup from Oh So Delicioso << A hearty, comforting classic made quick and easy in the Instant Pot.
- Hearty Pumpkin Soup from Best Friends for Frosting << A seasonal delight, perfect for autumn evenings, rich and warming.
- Easy Ham and Bean Soup from Seasons and Suppers << A comforting and economical soup that’s packed with flavor and protein.
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Turkey Vegetable Soup
Equipment
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6-quart soup pot
Ingredients
- 2 pounds ground turkey
- 1 large onion, chopped
- 4 cloves garlic, smashed and minced (at least 1 tablespoon)
- 2 & 1/2 teaspoons kosher salt
- 1 teaspoon black pepper
- 1 tablespoon oregano
- 1/2 teaspoon garlic powder
- 1/2 teaspoon smoked paprika
- 1/4 to 1/2 teaspoon celery seed
- 1 teaspoon basil
- 1/4 to 1/2 teaspoon crushed red pepper
- 1/2 teaspoon dried thyme or 6 fresh thyme sprigs
- 10-12 cups chicken or turkey broth
- 4-5 large carrots, chopped
- 1 & 1/2 cups celery, chopped
- 1 sweet potato, peeled and chopped
- 2 cups coleslaw cabbage, or more to taste
- 1 (14-oz) can diced tomatoes , (I like fire roasted)
- 1 (14-oz) can white beans
- 1 zucchini, chopped
- 1 yellow squash, chopped
- chopped parsley, to garnish (optional; low calorie!)
- pesto, to garnish individual bowls (optional and not low calorie!)
- parmesan cheese to garnish, optional (not low cal!)
Instructions
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In a very large soup pot (at least a 6-quart capacity), add 2 pounds ground turkey and a chopped onion. Bring to a sauté over medium high heat, crumbling the turkey and cooking until no pink remains.
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Turn off the heat and carefully drain all the rendered fat. A helpful tip: line a small bowl with aluminum foil, then tilt the pot to one side and use a large spoon to scoop out the grease into the foil-lined bowl. You can then refrigerate this until the fat hardens, making it easy to dispose of.
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Turn the heat back on to medium. Add 4 cloves minced garlic and all the dry spices: 2 and 1/2 teaspoons kosher salt (use less if substituting with table salt), 1 teaspoon black pepper, 1 tablespoon oregano, 1/2 teaspoon garlic powder, 1/2 teaspoon smoked paprika, 1/4 to 1/2 teaspoon celery seed, 1 teaspoon basil, 1/4 to 1/2 teaspoon crushed red pepper, and 1/2 teaspoon dried thyme (if using fresh thyme sprigs, add them in the next step with the broth). Cook, stirring constantly, for about 1-2 minutes until the spices and garlic become fragrant. This step truly unlocks their full flavor potential.
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Pour in 10-12 cups of broth. For the best flavor, I often use a combination of 8 cups chicken broth I already have, along with an additional 4 cups of water mixed with 4 teaspoons of Better than Bouillon Turkey Base. This turkey base adds a phenomenal depth of flavor. Feel free to use all chicken broth if that’s what you have available, or use water and a chicken/turkey base (1 cup water + 1 teaspoon base equals 1 cup broth).
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Increase the heat to high to bring the soup to a rolling boil. Now, begin to add all the prepared vegetables, excluding the zucchini and yellow squash. Start with the harder vegetables first: chop and add the carrots, then the celery, sweet potato, and 2 cups of coleslaw cabbage (or freshly chopped cabbage). Remember, all vegetable quantities can be adjusted to your liking. For instance, if you’re not a fan of sweet potato, simply omit it and add more carrots or another preferred root vegetable. If using fresh thyme sprigs, add them now along with the other vegetables.
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Next, add the entire can of diced tomatoes, including their juices, to the pot. Drain and rinse the can of white beans thoroughly before adding them into the simmering soup.
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Once the soup has reached a boil, reduce the heat to a medium simmer. The soup should be gently bubbling, but not boiling vigorously. Allow it to simmer for approximately 20 minutes, or until the carrots and sweet potato are almost fork-tender. This ensures they soften nicely without becoming mushy.
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At this point, add the chopped zucchini and yellow squash to the pot. Continue to simmer the soup for another 5-10 minutes, or until the squash is tender but still retains a slight bite. It’s important not to overcook these softer vegetables to maintain their texture and freshness.
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If any foam or impurities have risen to the top of your soup during simmering, you can easily skim them off with a spoon for a clearer broth. If you opted for fresh thyme sprigs, remember to remove and discard their woody stems before serving.
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Serve the hot soup immediately! For an extra layer of flavor and presentation, I love to garnish each bowl with a spoonful of fresh pesto and some freshly shredded Parmesan cheese, though remember these additions will contribute extra calories. For a delicious and calorie-free alternative, a sprinkle of fresh, chopped parsley makes a wonderful garnish. Enjoy your wholesome and satisfying soup!
Slow Cooker Instructions:
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Begin by following the stovetop instructions through step 3: browning the ground turkey with onion, draining the fat, and then sautéing the garlic and spices with the turkey.
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Transfer the turkey and spice mixture to your slow cooker. Then, add all the broth and all the vegetables to the slow cooker, with the exception of the zucchini and yellow squash.
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Cook on the low setting for 4-5 hours, or on the high setting for 2-3 hours. The soup is ready when the carrots and sweet potato are tender.
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Once the harder vegetables are tender, stir in the zucchini and yellow squash. Continue cooking for another 30-60 minutes, or until the squash is tender. Serve warm and enjoy your effortlessly delicious soup!