One Soup, Two Ways: Chunky Vegetables and Cream Of Vegetables

Vegetarian
Gluten Free
Health score
17%
One Soup, Two Ways: Chunky Vegetables and Cream Of Vegetables
45 min.
6
167kcal
100%sweetness
46.02%saltiness
56.17%sourness
38.53%bitterness
21.33%savoriness
39.63%fattiness
100%spiciness

Suggestions

This recipe is a great way to get your daily dose of vegetables in a delicious and comforting way. It's perfect for those chilly days when you want something warm and satisfying. The best part is that you can make it two ways: chunky or creamy, depending on your preference. It's like having two recipes in one!

The soup is packed with nutritious vegetables like carrots, celery, and onions, which form the base of the soup. To this, we add canned tomatoes, corn, and beans for extra heartiness and flavor. The result is a vibrant and colorful soup that's not only tasty but also good for you. You can also easily customize it by adding your favorite herbs and spices.

Whether you prefer your soup chunky or smooth, this recipe is a great option for a quick and easy meal. It's perfect for batch cooking and can be frozen for those busy weeknights when you don't have time to cook. So, why not give it a try and see which version you prefer? Your taste buds and your body will thank you!

Ingredients

  • tablespoon olive oil 
  • cloves garlic minced chopped
  • small onion chopped
  • medium carrots chopped
  • stalks celery chopped
  • pinch salt (sea)
  • cup canned tomatoes canned (I used )
  • can corn drained
  • liter vegetable stock (Or vegetable broth if you prefer)
  • can beans drained and rinsed (I had pinto beans on hand)
  • pinch herbs like: thym dried
  • pinch herbs like: thym dried
  • 0.5 cup milk whole
  • pinches ground pepper 

Equipment

  • pot
  • sieve
  • blender
  • immersion blender

Directions

  1. Heat olive oil over medium low heat in a soup pot (big enough to hold everything you have) and throw in garlic, onions, carrots and celery.
  2. Stir around a bit, add the salt and cover.
  3. Let sweat for about 10 minutes.
  4. Add the tomato puree and corn, stir, let cook for a few minutes.
  5. Then add the broth, turn heat up to maximum and bring to a boil.
  6. Add the beans. Season with dried herbs.
  7. Transfer half of the chunky soup into another soup pot.
  8. Whiz everything up with a hand-held blender, or in a blender. Then use a sieve, and "filter" the soup.
  9. Bring back to a boil, add cream, turmeric, curry powder, cayenne pepper and stir well.

Nutrition Facts

Calories167kcal
Protein15.69%
Fat21.67%
Carbs62.64%

Properties

Glycemic Index
80.14
Glycemic Load
7.02
Inflammation Score
-10
Nutrition Score
12.853043478261%

Flavonoids

Apigenin
0.38mg
Luteolin
0.17mg
Isorhamnetin
0.58mg
Kaempferol
0.16mg
Myricetin
0.04mg
Quercetin
2.49mg

Taste

Sweetness:
100%
Saltiness:
46.02%
Sourness:
56.17%
Bitterness:
38.53%
Savoriness:
21.33%
Fattiness:
39.63%
Spiciness:
100%

Nutrients percent of daily need

Calories:166.74kcal
8.34%
Fat:4.18g
6.43%
Saturated Fat:0.9g
5.65%
Carbohydrates:27.2g
9.07%
Net Carbohydrates:21.28g
7.74%
Sugar:7.26g
8.07%
Cholesterol:2.44mg
0.81%
Sodium:1020.79mg
44.38%
Protein:6.81g
13.62%
Vitamin A:4155.03IU
83.1%
Fiber:5.92g
23.69%
Manganese:0.42mg
20.8%
Potassium:530.26mg
15.15%
Phosphorus:149.3mg
14.93%
Vitamin K:15.15µg
14.43%
Folate:49.41µg
12.35%
Copper:0.22mg
11.24%
Magnesium:44.46mg
11.11%
Vitamin B6:0.22mg
10.83%
Vitamin B1:0.15mg
10.31%
Vitamin C:8.45mg
10.25%
Iron:1.77mg
9.81%
Calcium:80.3mg
8.03%
Vitamin B2:0.14mg
7.96%
Vitamin E:1.19mg
7.94%
Vitamin B3:1.55mg
7.73%
Zinc:0.9mg
6.02%
Vitamin B5:0.4mg
3.98%
Selenium:1.85µg
2.64%
Vitamin B12:0.11µg
1.83%
Vitamin D:0.22µg
1.49%
Source:Foodista