According to the Journal of Nutrition, blended soups can help you feel full for longer, making them a great option for weight management and satisfying meals. Whether you’re looking for a comforting bowl of pureed cauliflower soup or a rich butternut squash creation, these recipes are easy to make, nutrient-packed, and absolutely delicious. Below are 10 creamy pureed soup recipes to help you stay satisfied and nourished.
Creamy Cauliflower Soup
If you’re looking for a comforting and nutritious soup, this Creamy Cauliflower Soup is perfect for you. Made with simple ingredients like cauliflower florets and low-sodium chicken broth, this soup is both satisfying and healthy. It’s a light yet creamy meal that can be enjoyed for lunch or dinner. Packed with nutrients, it’s an excellent option for anyone looking to enjoy a low-calorie, delicious dish.
Creamy Cauliflower Soup
Ingredients
1 medium head cauliflower (cut into florets)
4 cups low-sodium chicken broth (or vegetable broth for a vegan option)
1 small onion (chopped)
2 cloves garlic (minced)
1 tablespoon olive oil
1/2 cup unsweetened almond milk (or regular milk)
Salt and pepper to taste
Roasted cauliflower leaves (for garnish)
Fresh parsley (optional, for garnish)
Directions
- Prep the vegetables: In a large pot, heat olive oil over medium heat. Add the chopped onion and garlic, sauté until soft, about 5 minutes.
- Cook the cauliflower: Add the cauliflower florets and chicken broth to the pot. Bring to a boil, then reduce heat and simmer for about 15 minutes, until the cauliflower is tender.
- Blend the soup: Remove from heat. Use an immersion blender or transfer to a regular blender to puree until smooth.
- Add milk: Stir in the almond milk (or regular milk) and season with salt and pepper to taste. Simmer for another 5 minutes.
- Garnish and serve: Ladle the soup into bowls, garnish with roasted cauliflower leaves and fresh parsley if desired.
Notes
- Nutrition Facts (Per Serving):
Calories: 120 Total Fat: 4g Saturated Fat: 0.5g Cholesterol: 0mg Carbohydrates: 17g Fiber: 5g Protein: 4g Sodium: 210mg
Butternut Squash Soup
This Butternut Squash Soup is a perfect choice for those craving a creamy and flavorful meal. Made with roasted butternut squash, garlic, and vegetable broth, it’s a nutrient-packed soup that’s both satisfying and comforting. Whether you’re looking for a cozy fall dish or a healthy dinner option, this soup is sure to please.
Butternut Squash Soup
Ingredients
1 medium butternut squash (peeled, seeded, and cubed)
1 tablespoon olive oil
1 small onion (chopped)
2 cloves garlic (minced)
4 cups vegetable broth
1/2 cup coconut milk (or regular milk)
1/2 teaspoon ground nutmeg
Salt and pepper to taste
Fresh parsley (optional, for garnish)
Directions
- Roast the squash: Preheat oven to 400°F (200°C). Toss the butternut squash cubes with olive oil, salt, and pepper. Roast on a baking sheet for 25-30 minutes until tender.
- Sauté the onions and garlic: In a large pot, heat olive oil over medium heat. Add chopped onion and garlic, sauté for 5 minutes until softened.
- Add the broth and squash: Once the squash is roasted, add it to the pot with the sautéed onions and garlic. Pour in the vegetable broth, bring to a boil, then reduce heat and let it simmer for 10 minutes.
- Blend the soup: Use an immersion blender or transfer to a regular blender and puree until smooth.
- Add the milk and seasonings: Stir in the coconut milk and ground nutmeg, season with salt and pepper to taste, and simmer for an additional 5 minutes.
- Garnish and serve: Ladle the soup into bowls, garnish with fresh parsley if desired, and serve warm.
Notes
- Nutrition Facts (Per Serving):
Calories: 150 Total Fat: 6g Saturated Fat: 4g Cholesterol: 0mg Carbohydrates: 23g Fiber: 4g Protein: 2g Sodium: 320mg
Tomato Basil Soup
This Tomato Basil Soup is the perfect combination of freshness and flavor. With just a few simple ingredients like ripe tomatoes and fresh basil, you can create a rich, comforting soup in under 30 minutes. Whether you need a light lunch or a satisfying dinner, this soup will hit the spot with its vibrant flavors and creamy texture.
Tomato Basil Soup
Ingredients
6 large ripe tomatoes (chopped)
1 tablespoon olive oil
1 small onion (chopped)
2 cloves garlic (minced)
3 cups vegetable broth
1/2 cup fresh basil leaves (chopped)
1/2 cup coconut milk (optional, for creaminess)
Salt and pepper to taste
Fresh basil leaves (for garnish)
Directions
- Sauté the onions and garlic: In a large pot, heat olive oil over medium heat. Add chopped onion and garlic, sauté for 5 minutes until soft and fragrant.
- Cook the tomatoes: Add the chopped tomatoes to the pot and cook for 10 minutes, stirring occasionally, until they begin to break down.
- Add broth and simmer: Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat and let it simmer for 15 minutes to allow the flavors to meld.
- Blend the soup: Use an immersion blender or transfer the soup to a blender and puree until smooth.
- Stir in basil and coconut milk: Add the chopped fresh basil and coconut milk (if using) to the soup. Stir well and let it simmer for another 5 minutes.
- Garnish and serve: Serve hot, garnished with fresh basil leaves.
Notes
- Nutrition Facts (Per Serving):
Calories: 140 Total Fat: 5g Saturated Fat: 3g Cholesterol: 0mg Carbohydrates: 20g Fiber: 4g Protein: 3g Sodium: 320mg
Carrot and Ginger Soup
This Carrot and Ginger Soup is a delicious blend of sweet carrots and zesty ginger, making it a perfect choice for a light yet comforting meal. Packed with nutrients, this soup is not only satisfying but also incredibly healthy. With just a handful of ingredients, you can whip up this vibrant, flavorful soup in just 35 minutes.
Carrot and Ginger Soup
Ingredients
1 pound carrots (peeled and chopped)
1 tablespoon olive oil
1 small onion (chopped)
2 cloves garlic (minced)
1 tablespoon fresh ginger (grated)
4 cups vegetable broth
1/2 cup coconut milk (optional for creaminess)
Salt and pepper to taste
Fresh cilantro (optional, for garnish)
Directions
- Sauté the onions, garlic, and ginger: In a large pot, heat olive oil over medium heat. Add chopped onion, garlic, and grated ginger, sauté for 5 minutes until fragrant and softened.
- Add the carrots and broth: Add the chopped carrots to the pot and pour in the vegetable broth. Bring the mixture to a boil, then reduce the heat and let it simmer for 20 minutes, or until the carrots are tender.
- Blend the soup: Use an immersion blender or transfer the soup to a blender and puree until smooth.
- Add coconut milk: Stir in the coconut milk (if using) and season with salt and pepper to taste. Let the soup simmer for another 5 minutes.
- Garnish and serve: Serve the soup hot, garnished with fresh cilantro if desired.
Notes
- Nutrition Facts (Per Serving):
Calories: 160 Total Fat: 7g Saturated Fat: 5g Cholesterol: 0mg Carbohydrates: 22g Fiber: 5g Protein: 2g Sodium: 300mg
Broccoli and Cheddar Soup
This Broccoli and Cheddar Soup is the ultimate comfort food for when you’re craving something creamy, cheesy, and warm. Packed with the goodness of fresh broccoli and the richness of sharp cheddar cheese, this soup is both nutritious and indulgent. Ready in just 30 minutes, it’s perfect for a cozy meal at any time of the week.
Broccoli and Cheddar Soup
4
servings30
minutes40
minutes300
kcalIngredients
4 cups broccoli florets (fresh or frozen)
1 small onion (chopped)
2 cloves garlic (minced)
2 tablespoons butter
3 cups low-sodium chicken broth (or vegetable broth)
1 cup whole milk (or cream for extra richness)
1 1/2 cups sharp cheddar cheese (grated)
1 tablespoon flour (optional, for thickening)
Salt and pepper to taste
Fresh chives (optional, for garnish)
Directions
- Sauté the onions and garlic: In a large pot, melt butter over medium heat. Add the chopped onion and garlic, sauté for 5 minutes until softened.
- Cook the broccoli: Add the broccoli florets and broth to the pot. Bring to a boil, then reduce the heat and let it simmer for 10 minutes until the broccoli is tender.
- Blend the soup: Use an immersion blender or transfer the soup to a blender and puree until smooth (leave some broccoli chunks if you prefer a bit of texture).
- Thicken the soup (optional): If you want a thicker soup, whisk the flour into the milk and add it to the pot, stirring constantly until the soup thickens.
- Add cheese and season: Stir in the grated cheddar cheese until melted and smooth. Season with salt and pepper to taste.
- Garnish and serve: Serve hot, garnished with fresh chives if desired.
Notes
- Nutrition Facts (Per Serving):
Calories: 280 Total Fat: 19g Saturated Fat: 12g Cholesterol: 55mg Carbohydrates: 15g Fiber: 4g Protein: 15g Sodium: 450mg
Sweet Potato and Coconut Soup
This Sweet Potato and Coconut Soup combines the natural sweetness of roasted sweet potatoes with the creaminess of coconut milk, creating a rich and flavorful dish that’s both comforting and nourishing. This easy-to-make soup is perfect for a light lunch or dinner, packed with nutrients, and ready in just 35 minutes.
Sweet Potato and Coconut Soup
Ingredients
2 large sweet potatoes (peeled and cubed)
1 tablespoon olive oil
1 small onion (chopped)
2 cloves garlic (minced)
1 tablespoon fresh ginger (grated)
4 cups vegetable broth
1 cup coconut milk
1/2 teaspoon ground cumin
Salt and pepper to taste
Fresh cilantro (optional, for garnish)
Directions
- Roast the sweet potatoes: Preheat the oven to 400°F (200°C). Toss the sweet potato cubes with olive oil, salt, and pepper. Spread on a baking sheet and roast for 20 minutes until tender.
- Sauté the onions, garlic, and ginger: In a large pot, heat olive oil over medium heat. Add the chopped onion, garlic, and grated ginger, sauté for 5 minutes until softened and fragrant.
- Add the roasted sweet potatoes and broth: Once the sweet potatoes are roasted, add them to the pot along with the vegetable broth. Bring to a boil, then reduce the heat and simmer for 10 minutes.
- Blend the soup: Use an immersion blender or transfer the soup to a blender and puree until smooth.
- Add coconut milk and seasonings: Stir in the coconut milk and ground cumin. Season with salt and pepper to taste. Let the soup simmer for an additional 5 minutes.
- Garnish and serve: Serve hot, garnished with fresh cilantro if desired.
Notes
- Nutrition Facts (Per Serving):
Calories: 220 Total Fat: 10g Saturated Fat: 7g Cholesterol: 0mg Carbohydrates: 32g Fiber: 5g Protein: 3g Sodium: 350mg
Roasted Red Pepper Soup
This Roasted Red Pepper Soup is bursting with the smoky, sweet flavors of roasted red bell peppers and paired with simple ingredients for a satisfying, healthy meal. Perfect for a cozy lunch or dinner, this soup is quick to prepare and packed with nutrients, making it an ideal choice for those looking for a flavorful yet light dish.
Roasted Red Pepper Soup
Ingredients
4 large red bell peppers (roasted and peeled)
1 small onion (chopped)
2 cloves garlic (minced)
1 tablespoon olive oil
3 cups vegetable broth
1/2 cup coconut milk (optional for creaminess)
1/2 teaspoon smoked paprika
Salt and pepper to taste
Fresh parsley (optional, for garnish)
Directions
- Roast the peppers: Preheat the oven to 425°F (220°C). Place the red bell peppers on a baking sheet and roast for 20 minutes until the skins are charred. Remove from the oven, place the peppers in a bowl, cover, and let them steam for 10 minutes. Peel and discard the skins.
- Sauté the onions and garlic: In a large pot, heat olive oil over medium heat. Add the chopped onion and garlic, sauté for 5 minutes until softened.
- Add the peppers and broth: Add the roasted peppers and vegetable broth to the pot. Bring to a boil, then reduce heat and let it simmer for 10 minutes.
- Blend the soup: Use an immersion blender or transfer the soup to a blender and puree until smooth.
- Add coconut milk and seasonings: Stir in the coconut milk (if using) and smoked paprika. Season with salt and pepper to taste. Let the soup simmer for another 5 minutes.
- Garnish and serve: Serve hot, garnished with fresh parsley if desired.
Notes
- Nutrition Facts (Per Serving):
Calories: 180 Total Fat: 8g Saturated Fat: 5g Cholesterol: 0mg Carbohydrates: 24g Fiber: 5g Protein: 4g Sodium: 300mg
Zucchini and Basil Soup
This Zucchini and Basil Soup is the perfect light, refreshing dish for a healthy meal. Made with fresh zucchini and fragrant basil, this soup is full of flavor yet low in calories. It’s quick to prepare, making it ideal for a simple lunch or dinner. With its vibrant green color and nutrient-packed ingredients, this soup is as beautiful as it is delicious.
Zucchini and Basil Soup
Ingredients
4 medium zucchinis (chopped)
1 small onion (chopped)
2 cloves garlic (minced)
1 tablespoon olive oil
3 cups vegetable broth
1/2 cup fresh basil leaves (chopped)
1/2 cup coconut milk (optional for creaminess)
Salt and pepper to taste
Fresh basil leaves (for garnish)
Directions
- Sauté the onions and garlic: In a large pot, heat olive oil over medium heat. Add the chopped onion and garlic, sauté for 5 minutes until softened and fragrant.
- Cook the zucchini: Add the chopped zucchini to the pot and sauté for another 5 minutes until slightly tender.
- Add the broth and simmer: Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat and let it simmer for 10 minutes until the zucchini is fully cooked.
- Blend the soup: Use an immersion blender or transfer the soup to a blender and puree until smooth.
- Add basil and coconut milk: Stir in the chopped fresh basil and coconut milk (if using). Season with salt and pepper to taste, and let it simmer for another 5 minutes.
- Garnish and serve: Serve the soup hot, garnished with fresh basil leaves.
Notes
- Nutrition Facts (Per Serving):
Calories: 150 Total Fat: 8g Saturated Fat: 5g Cholesterol: 0mg Carbohydrates: 16g Fiber: 4g Protein: 3g Sodium: 250mg
Pea and Mint Soup
This Pea and Mint Soup is a light and refreshing dish, ideal for those looking for a quick and healthy meal. With the natural sweetness of peas balanced by the freshness of mint, this vibrant green soup is both simple to make and bursting with flavor. It’s perfect for a light lunch or dinner and can be served hot or chilled, making it versatile for any season.
Pea and Mint Soup
Ingredients
4 cups frozen peas
1 small onion (chopped)
2 cloves garlic (minced)
1 tablespoon olive oil
3 cups vegetable broth
1/2 cup fresh mint leaves (chopped)
1/2 cup coconut milk (optional for creaminess)
Salt and pepper to taste
Fresh mint leaves (for garnish)
Directions
- Sauté the onions and garlic: In a large pot, heat olive oil over medium heat. Add the chopped onion and garlic, sauté for 5 minutes until softened and fragrant.
- Add the peas and broth: Stir in the frozen peas and vegetable broth. Bring to a boil, then reduce heat and let it simmer for 10 minutes until the peas are tender.
- Blend the soup: Use an immersion blender or transfer the soup to a blender and puree until smooth.
- Add mint and coconut milk: Stir in the fresh mint and coconut milk (if using). Season with salt and pepper to taste, and let the soup simmer for another 5 minutes.
- Garnish and serve: Serve the soup hot or chilled, garnished with fresh mint leaves.
Notes
- Nutrition Facts (Per Serving):
Calories: 180 Total Fat: 8g Saturated Fat: 5g Cholesterol: 0mg Carbohydrates: 22g Fiber: 6g Protein: 6g Sodium: 300mg
Pumpkin and Sage Soup
This Pumpkin and Sage Soup is the ultimate fall comfort dish, combining the earthy flavors of fresh pumpkin and fragrant sage. It’s rich, creamy, and perfect for a cozy meal on a chilly day. This simple recipe is packed with nutrients and comes together in just 30 minutes, making it a go-to choice for a healthy lunch or dinner.
Pumpkin and Sage Soup
Ingredients
4 cups fresh pumpkin (peeled and cubed) or 1 can (15 oz) of pumpkin puree
1 small onion (chopped)
2 cloves garlic (minced)
1 tablespoon olive oil
4 cups vegetable broth
1/2 cup coconut milk (optional for creaminess)
1 teaspoon fresh sage (chopped)
1/2 teaspoon ground nutmeg
Salt and pepper to taste
Fresh sage leaves (for garnish)
Directions
- Sauté the onions and garlic: In a large pot, heat olive oil over medium heat. Add the chopped onion and garlic, sauté for 5 minutes until softened and fragrant.
- Add the pumpkin and broth: If using fresh pumpkin, add the cubed pumpkin to the pot and pour in the vegetable broth. Bring to a boil, then reduce heat and let it simmer for 15-20 minutes until the pumpkin is tender. If using canned pumpkin, simply add the broth and simmer for 10 minutes.
- Blend the soup: Use an immersion blender or transfer the soup to a blender and puree until smooth.
- Add coconut milk, sage, and seasonings: Stir in the coconut milk (if using), fresh sage, and ground nutmeg. Season with salt and pepper to taste, and let the soup simmer for an additional 5 minutes.
- Garnish and serve: Serve the soup hot, garnished with fresh sage leaves.
Notes
- Nutrition Facts (Per Serving):
Calories: 170 Total Fat: 7g Saturated Fat: 5g Cholesterol: 0mg Carbohydrates: 23g Fiber: 5g Protein: 3g Sodium: 300mg
