Mediterranean Diet Creamy Vegetable Puree
Indulge in the wholesome goodness of this Mediterranean Diet Creamy Vegetable Puree, a healthy yet indulgent dish bursting with vibrant flavors and silky texture. Made with nutrient-packed vegetables like carrots, zucchini, red bell pepper, and cauliflower, simmered in aromatic vegetable broth infused with thyme and bay leaf, this recipe captures the essence of Mediterranean cuisine. The addition of creamy Greek yogurt and a touch of tangy lemon juice takes this puree to the next level, offering a luxurious finish without the heaviness. Perfect as a nourishing main or comforting appetizer, this quick recipe comes together in under 45 minutes and is both vegetarian and gluten-free. Whether you're embracing the Mediterranean lifestyle or simply seeking a wholesome dish, this vegetable puree is bound to become a favorite. Serve it hot and savor the vibrant flavors of this irresistible bowl!
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Recipe Information
Ingredients
- 3 tablespoons olive oil
- 1 medium, chopped onion
- 2 minced garlic cloves
- 2 large, peeled and sliced carrots
- 1 large, sliced zucchini
- 1 chopped red bell pepper
- 2 cups cauliflower florets
- 4 cups vegetable broth
- 1 teaspoon fresh thyme
- 1 bay leaf
- 1 teaspoon salt
- 0.5 teaspoon freshly ground black pepper
- 0.5 cup Greek yogurt
- 1 tablespoon lemon juice
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and cook for 3-4 minutes until soft and translucent.
Stir in the minced garlic and cook for an additional minute until fragrant.
Add the sliced carrots, zucchini, red bell pepper, and cauliflower florets to the pot and stir to coat with the oil.
Pour in the vegetable broth, add the thyme, bay leaf, salt, and black pepper.
Bring the mixture to a boil, then reduce the heat to low, cover, and let simmer for 20-25 minutes or until the vegetables are tender.
Remove the bay leaf from the mixture.
Using an immersion blender, puree the soup until smooth and creamy. Alternatively, you can carefully transfer the mixture in batches to a countertop blender.
Stir in the Greek yogurt and lemon juice until well combined.
Taste and adjust seasonings as needed.
Serve hot and enjoy your Mediterranean Diet Creamy Vegetable Puree.
Nutrition Facts
Calories |
1135 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 52.8 g | 68% | |
| Saturated Fat | 8.9 g | 44% | |
| Polyunsaturated Fat | 7.2 g | ||
| Cholesterol | 4 mg | 1% | |
| Sodium | 7189 mg | 313% | |
| Total Carbohydrate | 132.3 g | 48% | |
| Dietary Fiber | 27.0 g | 96% | |
| Total Sugars | 57.1 g | ||
| Protein | 36.4 g | 73% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 413 mg | 32% | |
| Iron | 8.2 mg | 46% | |
| Potassium | 4009 mg | 85% | |
*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.
