Creamy Vegetable Soup Recipe

Ingredients

• 1 cup (about 100 g)cauliflower florets
• 1 small (peeled and cut into rounds)courgette
• 4garlic cloves
• 2–3 sprigsthyme
• 1bay leaf
• 2 cups (480 ml)water
• ½ teaspoonsalt
• ¼ cup (60 ml)coconut milk
• 1 teaspoonolive oil
• 1 teaspoonminced garlic
• 1 small, finely choppedonion
• 1 small, finely choppedcelery stalk
• ¼ cup (about 40 g)sweetcorn kernels
• ¼ cup (about 30 g)finely chopped carrot
• ¼ cup (about 40 g)finely chopped red pepper
• ¼ cup (about 25 g)broccoli florets
• ¼ cup (about 30 g)chopped courgette
• ¼ teaspoonoregano
• ¼ teaspoon or to tastesalt
• ¼ teaspoonblack pepper
• 1 handful, choppedparsley

Instructions

1. 1

   Cook the base

   Put the cauliflower, courgette, garlic cloves, thyme, bay leaf, ½ teaspoon salt and water in a saucepan. Bring to the boil.

2. 2

   Simmer until tender

   Once boiling, turn the heat down, cover the pan and simmer for 15 minutes, or until the cauliflower is tender when pierced with a fork.

3. 3

   Blend until smooth

   Carefully transfer the soup to a blender, or blend it in the pan with a hand blender. Add the coconut milk and blend until completely smooth and creamy.

4. 4

   Heat the oil

   Warm the olive oil in a large saucepan or Dutch oven over a medium heat.

5. 5

   Soften the aromatics

   Add the chopped onion, minced garlic and celery. Sauté for 1 minute to release their aroma.

6. 6

   Cook the vegetables

   Add the mixed vegetables and sauté for 5–7 minutes, until they begin to soften.

7. 7

   Simmer the soup

   Pour the blended soup base into the pan. Season with salt and black pepper to your liking, then simmer over a low heat for 3–5 minutes.

8. 8

   Add the garnish

   Finish with fresh herbs or a sprinkle of crushed black pepper.

9. 9

   Serve warm

   Serve the creamy vegetable soup warm.

What is creamy vegetable soup?

Creamy vegetable soup is a blended soup made smooth with vegetables, rather than relying on a flour-thickened sauce. This American-style version uses cauliflower and courgette for its base, with coconut milk adding a little richness.

Base and pieces: blending part of the vegetables creates a silky soup, while the separately cooked vegetables give each spoonful texture.

Nutrition and macros by portion

The nutrition label shows one serving as written: 87 calories, 3g protein, 11g carbs, 5g fat.

The sweetcorn and vegetables provide most of the carbohydrates, while coconut milk and olive oil contribute fat; the vegetables provide a modest amount of protein. For a more filling, balanced plate, serve a bowl with a protein-rich side such as beans or lentils.

Why cauliflower makes a good base

Cauliflower: simmering it until fork-tender makes it easy to blend into a smooth base. It brings body without needing flour or cream.

Courgette: the peeled courgette cooks alongside the cauliflower and blends into the base, helping it turn creamy.

Building the flavour

Aromatics: thyme, bay leaf and whole garlic cloves flavour the vegetables as they simmer. The onion, minced garlic and celery are sautéed separately to bring out their aroma before the blended base goes in.

Seasoning: the base has its own salt, and the finished soup is seasoned again to taste. Add the final salt and pepper gradually so they suit your palate.

Getting a smooth texture

Tender vegetables: check that the cauliflower is easily pierced with a fork after its 15-minute simmer; if it is still firm, blend only once tender.

Blending: take care when transferring hot soup to a blender, and follow the blender's instructions for hot liquids. A hand blender lets you blend directly in the saucepan.

Keeping the vegetables distinct

Sautéed vegetables: cook the onion, garlic and celery for 1 minute, then sauté the mixed vegetables for 5–7 minutes, until they begin to soften. This brief cooking keeps them from disappearing completely into the blended base.

Final simmer: once the base is added, keep the soup over a low heat for 3–5 minutes. Stir gently and avoid a vigorous boil.

Serving ideas

Finish: chopped parsley or crushed black pepper adds a fresh or peppery note just before serving.

On the side: serve the soup with bread or toast for a more substantial meal, or pair it with a simple salad.

Recipe notes & tips

• Cut the base vegetables into similarly sized pieces so they cook at a similar rate.
• Remove the bay leaf before blending if it is still in the pan.
• Blend the base thoroughly before adding it to the sautéed vegetables.
• Add the final seasoning in small increments and taste as you go.
• Keep the final simmer gentle to avoid overcooking the vegetable pieces.

Variations

• Add more herbs: Stir in extra chopped parsley just before serving.
• Change the vegetables: Replace one of the listed vegetables with another that cooks in a similar time.
• Use vegetable stock: Swap the water for vegetable stock for a deeper savoury flavour.
• Adjust the coconut milk: Use a little less for a less rich base, or add more for a richer finish.
• Add chilli: Finish with a pinch of chilli flakes for gentle heat.

Common mistakes to avoid

• Blending too soon: The cauliflower can leave the base lumpy; simmer until it is fork-tender first.
• Overfilling the blender: Hot soup can expand; blend in batches if needed and follow the appliance's instructions.
• Skipping the sauté: Give the onion, garlic and celery their full 1 minute to release their aroma.
• Overcooking the mixed vegetables: Sauté only until they begin to soften, then finish them in the 3–5 minute simmer.
• Adding all the seasoning at once: Season the finished soup gradually and taste before adding more.

How to store

Cool leftovers promptly and keep them in an airtight container in the fridge for up to 3 days. Reheat gently in a saucepan, stirring occasionally, until piping hot; add a splash of water if the soup has thickened.

Frequently asked questions