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aerial shot of creamy vegetable soup in a black ceramic bowl
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Creamy Vegetable Soup Recipe

This low calorie creamy vegetable soup recipe is a game-changer. The secret isn't flour or cream—it's the vegetables themselves.
Prep Time15 minutes
Cook Time30 minutes
Total Time45 minutes
Course: Soup
Cuisine: American
Servings: 4 adults
Calories: 87kcal
Author: Hina Gujral

Equipment

  • stockpot or saucepan
  • Blender

Ingredients

Ingredients For Creamy Base:

  • 1 Cup cauliflower florets
  • 1 small size zucchini peeled and cut into rounds
  • 4 garlic cloves
  • 2 - 3 sprigs of thyme
  • 1 bay leaf
  • 2 Cup water
  • ½ teaspoon salt
  • ¼ Cup coconut milk

Ingredients For Soup:

  • 1 teaspoon olive oil
  • 1 teaspoon minced garlic
  • 1 small size onion, finely chopped
  • 1 small size celery stalk, finely chopped
  • ¼ Cup sweet corn kernels
  • ¼ Cup finely chopped carrot
  • ¼ Cup finely chopped red bell pepper
  • ¼ Cup broccoli florets
  • ¼ Cup chopped zucchini
  • ¼ teaspoon oregano
  • ¼ teaspoon salt or to taste
  • ¼ teaspoon black pepper
  • handful of parsley, chopped

Instructions

Make Creamy Soup Base

  • Add the cauliflower florets, diced zucchini, garlic, thyme, bay leaf, salt, and water to the pot. Bring to a boil.
  • Once boiling, reduce the heat to a simmer, cover the pot, and let it cook for 15 minutes, or until the cauliflower is fork tender.
  • Carefully transfer the soup to a blender, or use an immersion blender directly in the pot. Add coconut milk. Blend until the soup is completely smooth and creamy.

Prepare Soup

  • Heat the olive oil in a large pot or Dutch oven over medium heat.
  • Add the chopped onion, garlic, and celery. Saute for a minute to release the aroma.
  • Add the mixed vegetables. Sauté for 5 -7 minutes, until the vegetables begin to soften.
  • Add the blended soup base to the pot. Season generously with salt and black pepper to your liking. Simmer over low heat for 3 – 5 minutes.
  • Garnish with fresh herbs or a sprinkle of crushed black pepper.
  • Serve creamy vegetable soup warm.

Video

Notes

  • If using a regular blender, be very careful with the hot liquid—do not fill the blender more than halfway, and vent the lid slightly to allow steam to escape.
  • Do not cook the soup for too long after adding blended vegetable base as it has coconut milk. 
  • You can use vegetable or chicken stock instead of water to simmer the cauliflower and zucchini. 
  • If the soup is too thick, add little water or vegetable stock to get the desired consistency. 

Nutrition

Calories: 87kcal | Carbohydrates: 11g | Protein: 3g | Fat: 5g | Saturated Fat: 3g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 1g | Sodium: 466mg | Potassium: 401mg | Fiber: 3g | Sugar: 4g | Vitamin A: 1824IU | Vitamin C: 44mg | Calcium: 44mg | Iron: 1mg