There are a couple of very good reasons to love this soup.

One. There's no need to use arrowroot, cornstarch, or other starches to thicken the soup. There are several ways to use vegetables and other ingredients to thicken soups and stews without using a starch. In this recipe I use puréed cauliflower.

Two. It has a lot of veggies. Use the veggies you love the most, use an array of them, fresh or frozen or both.

Three. It's quick and easy to pull together, especially if you have all the veggies on hand. You can use fresh or frozen veggies here, which also means you can cut down on prep time when needed. I always use frozen peas, and sometimes use other frozen veggies. I keep bags of frozen veggies for all kinds of recipes, including soups.

Also, try this soup with my classic biscuit recipe using almond flour, or my recipe using cashew and coconut flour. If you my Healthy Coconut Flour cookbook there's a simple drop biscuit using coconut flour on page 41. You can easily turn this recipe into a vegetable pot pie recipe using the biscuit dough, or just serve them on the side.

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Creamy Vegetable Soup

You'll notice I don't sauté onions or the veggies before diving into the soup cooking portion. You can easily change this by using one to two tablespoons of olive oil and one small chopped onion and sauté the onions in the pot before heading to step 4. Empty all the water and heat the pot, and then add the olive oil and onions and sauté for 5 to 10 minutes.

You can use fresh or frozen veggies here. I always use frozen peas. Feel free to add other vegetables and herbs you might like.

If you're really pressed for time, buy frozen bags of mixed vegetables to save time prepping and dicing the veggies.

Salt along the way as you cook and then determine if you need more salt at the end.

If you don't have veggie stock or broth, you can use another kind or just use water and season the soup a bit more.

To enhance the creaminess and color of the soup, you can add 1 cup of almond milk or other dairy-free milk, or yogurt. Yogurt will make it tangier. If you prefer it stay sweet, use just milk. To make it tangy with dairy-free milk, add about 1 tablespoon of lemon juice along with the milk.

Feel free to use fresh thyme and parsley if that's all you have. Either works. Add two teaspoon of fresh parsley and 1 tablespoon of fresh thyme.

Servings servings

Calories 187 kcal

Equipment

Blender or food processor for the cauliflower

Ingredients

10 ounces cauliflower florets fresh or frozen
3 cups vegetable stock or water
1 cup carrots trimmed and diced
1 cup peas
½ cup mushrooms
½ cup broccoli florets roughly chopped
½ cup green beans diced
½ cup red bell peppers diced
1 teaspoon dried thyme
1 teaspoon dried parsley
¾ teaspoon salt
½ cup almond milk or other dairy-free milk, or yogurt or dairy-free yogurt
salt and pepper to taste

Instructions

Place a steamer in a pot with some water and heat the water until it's simmering. If you don't have a steamer insert just place the water in the pot.
Place the cauliflower florets in a pot, cover, and simmer for about 20 minutes or until the cauliflower is fork tender (you can easily insert a fork into it).
Use a spoon or tongs to add the cauliflower and about ½ cup of the veggie stock in a high speed blender and pulse until smooth. Set aside.
Empty any leftover water in the pot. Add the veggie stock to the pot and add all the vegetables, thyme, parsley, and salt. Simmer the vegetables for about 10 minutes or until they are soft and fork tender.
Turn the heat off and add the cauliflower purée to the soup and gently blend it in to the soup with a spoon.
Add ½ cup of almond milk or yogurt to the soup and blend in with a spoon. Salt and pepper to taste.
Serve very warm. Store in the refrigerator for a few days or freeze for a few months.

Nutrition

Calories: 187kcalCarbohydrates: 40gProtein: 11gFat: 2gSaturated Fat: 0.3gPolyunsaturated Fat: 1gMonounsaturated Fat: 0.3gSodium: 1252mgPotassium: 1214mgFiber: 14gSugar: 18gVitamin A: 8934IUVitamin C: 125mgCalcium: 204mgIron: 5mg