Creamy, Gentle Easy Vegetable Soup
This small-batch, creamy vegetable soup is high in fiber yet soft on the teeth and belly, using everyday ingredients and an immersion blender so you get a smooth, comforting bowl with minimal work.
This recipe is handy when you want a filling, veggie-forward meal without leftovers piling up. The texture is fully adjustable—blend until silky for the softest bite, or pulse briefly for a gentler puree with tiny tender pieces.
Cooking for one or two is simple here: short prep, one pot to wash, and flexible ingredients you can swap based on what’s in your fridge. It’s also easy to keep low in sodium and lighter for digestion by using unsalted broth and rinsed canned beans.
Ingredients You’ll Need
- 1 teaspoon olive oil
- 1 small onion, finely chopped
- 1 medium carrot, peeled and chopped
See the recipe card for the full ingredient list. Optional toppings include toasted pumpkin seeds or a soft whole-grain roll for serving.
Step-by-Step Recipe
- Sauté the onion and carrot in olive oil until soft and translucent, then add garlic and thyme and cook briefly until fragrant.
- Add sweet potato, zucchini, rinsed white beans, and vegetable broth; bring to a simmer, cover, and cook until the vegetables are very tender.
- Stir in spinach until wilted, remove from heat, add Greek yogurt or silken tofu and lemon juice, then puree with an immersion blender until smooth and season to taste.
Tips and Easy Variations
Make it Extra Soft
- Cook vegetables until very tender before blending for the softest texture.
- Blend fully with an immersion blender or use a high-speed blender for silkiness.
- Strain through a fine sieve if you need an ultra-smooth result.
Gentle on Digestion
- Skip raw garlic if your stomach is sensitive or add it later in small amounts.
- Peel starchy vegetables and use well-rinsed canned beans to reduce gas.
- Cook longer at a gentle simmer to break down fibers.
Flavor & Variations
- Lower sodium by using unsalted broth and brightening with lemon and herbs.
- Boost protein with an extra 1/4 cup cooked lentils or more white beans before blending.
- Swap Greek yogurt for silken tofu or unsweetened plant yogurt for dairy-free options.
Quick Serving Ideas
- Serve with a soft roll or a slice of soft whole-grain bread.
- Add a small scoop of plain rice or mashed potato on the side for extra bulk.
- Top with a sprinkle of toasted seeds or a spoonful of yogurt for creaminess.
Storage and Leftovers
Fridge
Cool the soup quickly and store in an airtight container in the refrigerator for up to 3–4 days.
Freezer
Freeze single portions for up to 3 months and thaw overnight in the fridge before reheating.
Reheating
Reheat gently on the stove over low heat, stirring often to avoid scorching and to warm evenly.
Conclusion
Give this small-batch, creamy vegetable soup a try for a simple, gentle meal that’s quick to make and easy to eat.
It keeps fiber and nutrients front and center while staying soft on the mouth and digestion, and it’s easy to adapt for low-sodium or dairy-free needs.
FAQ
Can I use frozen vegetables?▶
Yes. Add frozen vegetables a few minutes earlier in the simmer step and cook until they are very soft before blending.
How do I thicken the soup naturally?▶
Cooked beans or extra potato will thicken the soup and add fiber; blend thoroughly for a creamy, thick texture.
