Heart-Healthy Vegetable Cream Soup
Warm, creamy, and bursting with wholesome flavor, this Heart-Healthy Vegetable Cream Soup is the ultimate comforting meal that's both nourishing and delicious. Packed with nutrient-rich ingredients like carrots, celery, zucchini, spinach, and Yukon gold potatoes, this soup is blended to velvety perfection for a satisfying texture without the need for heavy cream. Low-sodium vegetable broth and unsweetened almond milk keep it light, while aromatic garlic, vibrant parsley, and a splash of fresh lemon juice add a delightful zing. Ready in just 40 minutes, this easy vegan soup is perfect for a quick weeknight dinner or make-ahead meal. Enjoy it as a guilt-free, gluten-free, and dairy-free option that supports a heart-healthy lifestyle while keeping your taste buds happy!
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 medium Yellow onion, diced
- 3 cloves Garlic cloves, minced
- 2 medium Carrots, peeled and roughly chopped
- 2 stalks Celery stalks, roughly chopped
- 1 medium Zucchini, chopped
- 2 medium Yukon gold potatoes, peeled and cubed
- 4 cups Low-sodium vegetable broth
- 1 cup Unsweetened almond milk (or other unsweetened plant-based milk)
- 2 cups Fresh spinach
- 2 tablespoons Fresh parsley, chopped
- 1 teaspoon Salt
- 0.5 teaspoon Ground black pepper
- 1 tablespoon Fresh lemon juice
Instructions
In a large pot, heat the olive oil over medium heat.
Add the diced onion and sauté for 3-4 minutes, until softened and translucent.
Stir in the minced garlic and cook for 1 minute, until fragrant.
Add the chopped carrots, celery, zucchini, and potatoes to the pot. Stir to combine with the onion and garlic.
Pour in the low-sodium vegetable broth, ensuring that the vegetables are fully submerged.
Bring the mixture to a boil, then reduce the heat to a simmer. Cover the pot and cook for 15-20 minutes, or until the vegetables are very tender.
Remove the pot from heat and let it cool slightly.
Using an immersion blender, blend the soup until smooth and creamy. Alternatively, transfer the soup in batches to a countertop blender, being careful with the hot liquid.
Return the blended soup to the pot over low heat.
Stir in the unsweetened almond milk and fresh spinach. Cook for 2-3 minutes, or until the spinach wilts.
Season the soup with salt, ground black pepper, and fresh lemon juice. Stir well to combine.
Taste the soup and adjust the seasoning if needed.
Garnish with chopped parsley before serving. Ladle into bowls and enjoy this heart-healthy meal!
Nutrition Facts
Calories |
730 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.9 g | 41% | |
| Saturated Fat | 4.6 g | 23% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3314 mg | 144% | |
| Total Carbohydrate | 100.8 g | 37% | |
| Dietary Fiber | 15.2 g | 54% | |
| Total Sugars | 21.3 g | ||
| Protein | 14.5 g | 29% | |
| Vitamin D | 2.5 mcg | 12% | |
| Calcium | 744 mg | 57% | |
| Iron | 7.6 mg | 42% | |
| Potassium | 3539 mg | 75% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
