Low-Calorie Vegetable Soup in Ninja Foodi Air Fryer
A light and healthy vegetable soup, quickly cooked in the Ninja Foodi Air Fryer, perfect for a low-calorie meal.
Steps
- 1
Set the Ninja Foodi to Sauté function. Add olive oil and cook onion, carrots, and celery for 4-5 minutes, stirring occasionally.
- 2
Add bell pepper and cabbage; cook for another 2 minutes.
- 3
Pour in diced tomatoes, vegetable broth, bay leaf, and thyme. Stir well.
- 4
Close the lid and pressure cook on high for 8 minutes. Quick release pressure when done.
- 5
Carefully release pressure, remove lid, and discard bay leaf. Season with salt and pepper to taste.
- 6
Serve hot, garnished with fresh parsley.
Shopping list
1 tbsp olive oil, 1 onion, 2 carrots, 2 celery stalks, 1 bell pepper, 1/2 small cabbage, 1 can (400g) diced tomatoes, 750 ml vegetable broth, 1 bay leaf, 1 tsp dried thyme, salt and pepper, fresh parsley
Recipe story
In the royal kitchens of 18th-century France, light vegetable soups were prepared to cleanse the palate after lavish feasts. This modern adaptation for the Ninja Foodi Air Fryer retains the simplicity and freshness of ingredients, offering a quick and healthy version.
Ingredient Secrets
Black pepper
Known as 'black gold' in antiquity, pepper was so valuable that it served as currency and tribute. In the Middle Ages, Venetian merchants controlled the pepper trade, and individual peppercorns were often counted. Legend has it that when Alaric, king of the Visigoths, demanded tribute from Rome, he included 3,000 pounds of pepper.
Sea salt
Sea salt, extracted from ocean waters by evaporation, was one of the most precious goods of antiquity, used both as food and as currency. In ancient Rome, soldiers were paid with salt, which is the origin of the word 'salary'. Salt roads connected entire civilizations, and in the Middle Ages, salt was so valuable it was called 'white gold'.
Thyme
In ancient Rome, thyme was burned in temples to purify the air and ward off evil spirits, and Roman soldiers added it to their baths to strengthen their courage. In the Middle Ages, noble ladies embroidered thyme on knights' scarves as a symbol of bravery. The ancient Greeks used it in baths and temples, and its name derives from the Greek 'thymos', meaning 'courage'.
Parsley
In Greek mythology, parsley was associated with death and rebirth, planted on graves to symbolize the cycle of life. Romans used it generously in cooking and as a remedy for hangovers.
Onion
Probably originating in Central or West Asia, onions were cultivated in ancient Egypt, where they were considered a symbol of eternity and placed in tombs. In ancient Greece, athletes ate them to balance their blood, and in Rome, they were a staple food for soldiers. During the Middle Ages, onions were believed to protect against arrows and the plague.
Olive oil
Originating in the Mediterranean basin, olive oil was already produced in ancient Crete 5,000 years ago. In ancient Greece, it was considered a gift from Athena and used in lamps, cosmetics, and religious ceremonies. The Romans spread it throughout the empire, and in the Middle Ages, monasteries preserved the tradition of its production.
Bay leaves
In ancient Rome, bay leaves were woven into crowns to crown emperors and poets, symbolizing victory and wisdom. In Mediterranean cuisine, bay leaves are essential in soups, stews, and sauces, adding a subtle and complex aroma.
Tomato
Although today the tomato is indispensable in global cuisine, it was long viewed with suspicion in Europe, considered a toxic ornamental plant. It wasn't until the 19th century that Italian immigrants popularized it in the United States, turning it into an iconic ingredient of Mediterranean cuisine. Native to South America, the tomato was domesticated in Mexico and brought to Europe by Spanish conquistadors.
Carrot
The carrot, known in antiquity as a medicinal remedy rather than a vegetable, was originally purple or white. It wasn't until the 17th century that Dutch breeders developed the orange variety, honoring the House of Orange.
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