Pureed vegan soups are robust and full of flavor. Pureed soup involves cooking starchy vegetables or legumes (or both) in a broth, then pureeing the ingredients until they are thick and creamy. Beginning your meal with a bowl of vegetable soup will improve your health, as long as you serve the right one.
Vegetable soup can quickly fill you up without too many calories. It can also help you meet your recommended vegetable intake of two to three cups per day. Still, some varieties of this soup are also filled with sodium, which can adversely affect your blood pressure. Therefore, it is even better to make the soup yourself so you know that it is healthy.
A puree is a food that has been broken down. Generally, it includes vegetables, fruits, or legumes that have been ground, pressed, blended, or sieved to a smooth paste or liquid consistency. Specific food purées are commonly identified by particular names, for example, applesauce or hummus. The word has French roots, where it meant distilled or refined in 13h century French.
Vegan Vegetable Puree Soup
- Author: Romae Chanice Marquez
- Recipe Category: Soup
- Cuisine: French
The whole preparation and cooking time is 1 hour. This recipe is suitable for at least four servings.
Image source: wellvegan.com
Vegan Vegetable Puree Soup Ingredients
- 2 large yellow onions, chopped
- 3 cloves garlic, minced
- 2 tablespoons olive oil
- 2 celery stalks, chopped
- 4 large carrots, peeled and grated
- 2 zucchinis, chopped or grated
- 2 heads broccoli, chopped
- 1 large cauliflower, chopped
- 4 medium potatoes, peeled and chopped
- 16 ounces white beans, drained
- 7 cups vegetable stock
- 3 cups water
- 1 bay leaf
- 1 tablespoon ground turmeric
- 2 teaspoons sweet smoked paprika
- 1/8 teaspoon ground cayenne pepper
- 2 teaspoons salt
- 1/4 cup nutritional yeast
- a handful of fresh chives chopped for garnish
Vegan Vegetable Puree Soup Instructions
Step 1: Placed a large pot over medium heat.
Step 2: Add oil, whisk in the onions, garlic, and celery for 3-5 minutes.
Step 3: Add vegetables, beans, liquids, and all spices remaining. Mix it well and bring it to a boil for 20 minutes to simmer. Combine the nutritional yeast and cook for another 10 minutes.
Step 4: Remove from heat and use an immersion blender to puree the soup. Season with salt and pepper. Garnish with chopped chives and serve warm.
Vegan Vegetable Puree Soup Additional Information
- Per serving, this recipe has 112 calories, 4.3g of total fat, and 1.3mg of cholesterol.
- This soup will take one hour to prepare.
- This recipe will make enough soup for four people.
Image source: veggieinspired.com
About Vegan Vegetable Puree Soup
According to the U.S. Department of Agriculture, eating plenty of vegetables will help you reduce the risk of cancer, high blood pressure, obesity, heart disease, and type 2 diabetes because of their high nutrient content.
Potassium helps reduce the blood pressure increase caused by high sodium intake, and vitamin A is essential for good vision and immune function. Both of these are commonly found in vegetables.
Conclusion
Purees can be processed in a blender, with special tools like a potato masher, by pushing the mixture through a filter, or by merely grinding it into a bowl. In general, purées must be cooked before or after grinding to enhance flavor and texture, eliminate toxic substances, and/or decrease their water content. Purées useful as nutritious meals for children, babies, and those unable to chew.
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