Creamy Vegetable Soup - Chef Abbie Gellman MS, RD, CDN

Creamy Vegetable Soup

Chef Abbie Gellman RD

I love comfort food, especially at this time of year, and soup is one of my favorites. This creamy vegetable soup is delicious, nutritious, totally satisfying, and simple to make. And here’s the best part – it gets its creamy texture from canned vegetables and beans! Amazing, right? And don’t forget – using canned foods helps cut down on prep and cooking time, meaning more time with family and less time in the kitchen. Let’s get cooking!

Disclosure: This post is a collaboration with Cans Get You Cooking. I received compensation, but – as always – all opinions are my own.

This is the easiest soup to make; seriously! All you need are a few cans of vegetables and beans, some onion and garlic, a few spices, and some vegetable stock. Voila! Lunch is ready in less than 20 minutes, start to finish. Plus, this recipe is easy to batch up so you can portion it out and freeze it for meals in the months ahead.

What Makes Vegan Soup Creamy?

Canned potatoes and beans are a great way to add creaminess to any blended soup. Incorporating the potatoes not only adds body and creaminess, but also offers a variety of essential vitamins and minerals. In addition, canned beans are packed with  nutrients such as plant-based protein, which helps keep you full throughout the day. When making this soup, I prefer using white beans, since they often puree to more of a creamy texture compared to other beans and lentils; however, any beans or lentils you like will work beautifully and taste great!

Meal Ideas for Creamy Vegetable Soup

This creamy vegetable soup is delicious on its own, but it pairs beautifully with some other comforting foods. I like to take some old (aka stale) bread, cut it into pieces, sauté it quickly with a little oil or butter, and voila! Croutons! A few croutons are a great addition to your afternoon bowl of soup.

Here are a few other ideas for your creamy canned vegetable soup:

  • pair with crusty bread
  • pair with grilled cheese
  • mix in ½ cup of cooked rice, quinoa, or lentils per serving
  • add a handful of leafy greens per serving

What are some other ideas? Let me know your favorite soup pairings!

Canned Goods

Cans are an affordable, delicious, and nutritious pantry staple. I always have a huge selection of canned goods at home and find that it is the key ingredient to many of my go-to meals. From canned produce such as beans, peaches, tomatoes, and carrots to canned seafood like salmon and tuna, canned goods are always a constant in my home.

There is a ton of nutrition to be found in each can! A well-stocked pantry of canned fruits and vegetables can help you and your family reach your daily needs. Canned foods help make eating healthy more convenient: when canned produce is incorporated into diets, people eat more fruits and veggies. Seems so simple, right? Let’s go stock up!

Canned goods also help with food waste. Did you know that Americans throw away 15 to 20 percent of fresh produce they purchase every year? That’s a lot of spoiled food! A well-stocked cabinet of canned goods eliminates this food waste and keeps ready-to-eat foods on hand year-round. Plus, metal cans are 100 percent recyclable – and they can be recycled forever! They can be recycled over and over again without any loss of quality or strength.

Canned goods make us and our planet healthier. What could be better than that?

Similar Pages

Looking for more delicious canned food recipes?  Check out my Tomato Vegetable Sauce, Salmon Cakes, Pumpkin Chili, or Peach Overnight Oats.

References

Comerford, K. B. (2015). Frequent Canned Food Use is Positively Associated with Nutrient-Dense Food Group Consumption and Higher Nutrient Intakes in US Children and Adults. Nutrients, 7(7), 5586–5600. http://doi.org/10.3390/nu7075240

Buzby, Jean C., Hodan F. Wells, and Jeffrey Hyman. The Estimated Amount, Value, and Calories of Postharvest Food Losses at the Retail and Consumer Levels in the United States, EIB-121, U.S. Department of Agriculture, Economic Research Service, February 2014. Accessed at: https://www.ers.usda.gov/webdocs/publications/43833/43680_eib121.pdf?v=41817

creamy vegetable soup overhead

Creamy Vegetable Soup

5 from 1 vote
Print Pin Rate
Course: Main Course, Side Dish, Soup
Keyword: soup, vegan
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 8 servings
Author: Chef Abbie Gellman RD

Ingredients

  • 1 tablespoon extra virgin olive oil
  • 1 onion chopped
  • 1 teaspoon kosher salt
  • ¼ teaspoon ground black pepper
  • 2 cloves garlic minced
  • 1 ½ teaspoons cumin
  • ½ teaspoon coriander
  • ½ teaspoon cinnamon
  • 2 cans 14.5 ounce each sliced carrots, drained and rinsed
  • 1 can 14.5 ounce sliced beets, drained and rinsed
  • 1 can 14.5 ounce green beans, drained and rinsed
  • 1 can 14.5 ounce diced new potatoes, drained and rinsed
  • 1 can 14.5 ounce white beans, drained and rinsed
  • 6 cups low sodium vegetable broth
  • Zest of 1 lemon
  • Juice of 1 lemon
  • ½ to 1 teaspoon maple syrup
  • Optional: serve with crusty bread or garnish with croutons

Instructions

  • In a large pot over medium heat, add oil. When warm, add onion and salt and sauté until translucent, approximately 3 to 4 minutes.
  • Add pepper and garlic, sauté 30 seconds.
  • Add cumin, coriander, and cinnamon and sauté 30 seconds.
  • Add carrots, beets, green beans, potatoes, and white beans. Cook for 1 minute.
  • Add ½ cup broth and deglaze, scraping up any brown bits.
  • Add remaining 5 ½ cups broth, zest, and lemon juice and mix well.
  • Puree soup in the pot with an immersion blender or puree in batches in a blender then return to the pot.
  • Add maple syrup, mix together, and simmer soup over medium heat until warmed through, approximately 10 minutes.
  • Taste soup and adjust accordingly with additional salt, pepper, lemon juice, or maple syrup.
  • Serve with crusty bread or top with croutons.

Video

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