Healthy Creamy Vegetables Soup


A delicious and easy-to-make creamy vegetable soup packed with veggies and healthy ingredients.


Serve this creamy vegetable soup with this pear salad, these roasted brussel sprouts, or a crusty loaf of bread!


This creamy vegetable soup is pure comfort food! We make this whenever the weather is chilly or I’ve got some leftover veggies that need to be used up.


WATCH HOW TO MAKE IT

Credit:- RecipeTin Eats


 Prep: 15 mins 

 Cook: 35 mins 

 Total: 50 mins  


Ingredients

▢1 medium head of cauliflower , about 600 - 700g / 1.2 - 1.4 lb (Note 1)

▢500g / 1 lb zucchinis (2 large), peeled and cut into 1.5cm / 3/5" slices

▢1 large onion , roughly chopped (brown, white, yellow)

▢2 garlic cloves , whole

▢2 cups (500 ml) vegetable or chicken broth

▢2 cups (500 ml) water

▢1 cup (250 ml) 0% fat milk (or other milk of choice)

▢1/2 tsp each garlic powder and onion powder (or 1 tsp of one of them)

▢Pinch black pepper

SOUP:

▢1 tbsp olive oil

▢1 garlic clove , minced

▢1 onion , chopped (brown, white, yellow)

▢2 large carrots , cut into 1.25cm / 1/2" pieces

▢3 celery sticks , cut into 0.75cm / 1/4" slices

▢2 red capsicum / bell peppers , cut into 1 cm / 2/5" pieces

▢500g / 1 lb zucchinis (2 large), peeled and cut into 1.25cm / 1/2" slices

▢1 tsp dried thyme (or other herb of choice)

▢Salt and pepper

▢Finely chopped parsley , optional garnish


Instructions

CAULIFLOWER:

  • For soup - Break off 1/4 of the cauliflower into small bite size florets and put aside to use in the soup.
  • For broth - Break up the rest of the cauliflower into medium florets. If you have a small cauliflower, use the stem too - peel then rough dice.





BROTH:

  • Place cauliflower for broth in a large pot. Add zucchini, onion, whole garlic cloves, vegetable broth and water. (Note 2)
  • Place lid on, bring to boil then adjust heat so it's simmering energetically. Cook for 15 minutes or until cauliflower is soft.
  • Transfer to blender (Note 3), add garlic powder, onion powder, pepper and milk. Place lid on, place tea towel on lid and hold down very firmly, then whizz to puree soup, starting on low then getting faster.
  • Remove lid. Marvel at super low cal ultra creamy soup broth.


SOUP:

  • Heat oil in a large pot over medium high heat. Add onion and garlic, cook for 1 minute. Then add carrots and celery, cook for 2 minutes.
  • Add thyme, capsicum and zucchini. Cook until softened, around 2 minutes.
  • Pour in soup broth. Adjustment consistency with water to achieve desired thickness. Add reserved cauliflower.
  • Simmer 5 minutes to bring flavours together. Season with salt and pepper.
  • Serve, garnished with parsley. Or splurge your calorie credits on a piece of grilled cheese to dunk into the soup!!


Recipe Notes:

1. Cauliflower - diameter of about 25 cm / 10", about the size of a basketball ( <-- The weird way I measure veggies!). Don't get too hung up about accuracy of size, there's flex in this recipe in terms of soup thickness.

You could also use 500g / 1 lb frozen cauliflower florets - reserve about 1/4 for the soup and use the rest for the broth. Cook from frozen, use per recipe.

2. Liquid won't cover veggies - that's fine, it gets jostled about when boiling and also steams.

3. Work in batches if your blender is on the small size. Also, stick blender will work here but because it's not as powerful, the soup won't be quite as silky smooth. Also, I suggest cooking the vegetables for an extra 5 minutes to make them even softer.

4. STORAGE: This keeps very well in the fridge for up to 4 days. It also freezes very well!

5. Nutrition per serving, assuming 6 servings (about 2 heaped cups, one generous sized bowl which is filling).


NUTRITION INFORMATION:

Serving: 612gCalories: 124cal (6%)

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