4 February 2025

Garden Veggie Soup

There’s nothing more comforting than a warm bowl of creamy soup made with fresh, healthy ingredients and delicate flavors. This Garden Veggie Soup is packed with vitamins and antioxidants, helping to boost immunity and improve digestion. This easy, plant-based recipe is perfect for meal prep, and I love topping it with pumpkin seeds and croutons for extra texture and satisfaction.

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In the cold season, I enjoy a big bowl of soup at least once a week, as it is not only quick and simple to make but also comforting and warming. Fresh vegetables are a staple, and I always add a source of plant-based protein, such as beans in this Garden Veggie Soup, to help achieve a creamy texture without the need for potatoes. Additionally, I complement the meal with a healthy source of carbs, like croutons, rice or other grains. This way, I ensure I get all the essential macronutrients in one dish. Whenever I prepare it, I make a big batch to have leftovers for the next few days.

Ancient populations used to thicken soups by adding grains, nuts, or legumes. In this regard, Egyptians, Greeks, and Romans made thick soups from legumes such as lentils and chickpeas. Later, in the Middle Ages, they used breadcrumbs, ground almonds, or dairy products for thickening. Moreover, the French are masters of creamy soups, especially in coastal regions, where they use rice or cream to achieve a dense consistency.

Before storing the Garden Veggie Soup in the fridge, let it cool to room temperature to prevent condensation. Once cooled, pour it into an airtight container, jar or freezer bag. You can store the soup in the fridge for up to 3-4 days or in the freezer for up to 3 months.

Ingredients for creamy veggie soup

Broccoli:it is packed with vitamin C, vitamin K, and fiber, which enhance the nutritional profile of the Garden Veggie Soup. Additionally, broccoli is a great source of antioxidants that support immune health and reduce inflammation. When blended, broccoli helps create a creamy texture without the need for additional thickeners like flour or potatoes.

Zucchini: it has a mild, slightly sweet flavor that complements the other vegetables, enhancing their taste. Zucchini is low in calories yet packed with vitamin C, vitamin A, and potassium. Moreover, this ingredient has a high water content that balances the richness of the soup, providing a lighter feel.

Carrots: their sweet flavor balances the savory ingredients, enhancing the overall taste. Carrots are a source of beta-carotene, which is converted into vitamin A by the body, and supports eye health, immune function, and skin health. Finally, carrots contain antioxidants and provide a vibrant orange color, making the Garden Veggie Soup visually appealing.

Beans: I use Cannellini beans because of their slightly sweet flavor, which combines well with the vegetables. Beans are an excellent source of plant-based protein, making the Garden Veggie Soup filling and suitable for those following a vegan or vegetarian diet. Moreover, when blended, cannellini beans create a creamy texture, giving the soup a smooth consistency without the need for cream. Cannellini beans are high in fiber, aiding digestion and helping maintain a feeling of fullness.

Find the complete recipe with measurements below.

How to prepare garden veggie soup

Cut the broccoli into florets, keeping the stem aside, and chop the carrots and zucchini. Heat a pot with olive oil, and once hot, add the chopped onion and shallot. Cook over medium heat until golden.

Pour in the chopped vegetables and cover with water. Cook until the vegetables are tender.

Once the vegetables are cooked, add the beans and season with salt, black pepper, and cumin. Then, using a blender, blend everything until you achieve a velvety consistency.

Serve the soup with seeds and croutons on top.

My tips for comforting creamy soup

Add fresh herbs such as basil, thyme, rosemary of parsley.

Season the soup with spices of your choice like paprika, cumin or turmeric.

You can substitute the water with vegetable broth to cover the vegetables, for a deeper and savory taste.

Did you try this recipe? Don’t forget to share it with me tagging @nutritiouslysofia on Instagram!