Mashed Vegetable Soup Recipe for a Healthy Comfort Meal

There’s something incredibly comforting about a warm bowl of soup, especially when it’s packed with wholesome vegetables and smooth, creamy texture. Mashed vegetable soup is the perfect solution for those chilly days when you want something nourishing yet easy to digest.

This recipe blends a variety of fresh vegetables into a velvety soup that’s not only delicious but also bursting with nutrients. Whether you’re looking for a light lunch or a starter for dinner, this soup hits all the right notes with its rich flavor and satisfying mouthfeel.

Plus, it’s incredibly versatile—perfect for using up leftover veggies or customizing with your favorite seasonings.

In this blog post, I’ll walk you through a simple, step-by-step mashed vegetable soup recipe that anyone can make at home. Along with easy instructions, you’ll find tips to enhance the flavor, variations to suit dietary needs, and serving suggestions to make your meal even more enjoyable.

Let’s dive into this hearty, healthy delight that’s sure to become a staple in your kitchen!

Why You’ll Love This Recipe

This mashed vegetable soup is a fantastic way to enjoy a variety of vegetables in one bowl, making it a powerhouse of vitamins and minerals. The blending process creates a creamy texture without the need for cream or dairy, making it naturally vegan and gluten-free.

It’s a comforting, filling option that works well as both a light meal or a starter.

What makes this recipe stand out is its ease and flexibility. You can use seasonal vegetables or whatever you have on hand.

The soup freezes beautifully, making it a convenient option for batch cooking. It’s also a great way to sneak extra veggies into your family’s diet without any fuss!

Finally, this soup pairs wonderfully with many dishes and is perfect for meal prep, which is why it’s a favorite here at A to Z Vegetarian Recipes for Every Meal and Occasion. Try it once, and it will quickly become your go-to recipe for cozy, healthy eating.

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 3 large carrots, peeled and chopped
• 2 medium potatoes, peeled and diced
• 1 cup cauliflower florets
• 1 cup zucchini, chopped
• 4 cups vegetable broth (low sodium preferred)
• 1 teaspoon dried thyme
• 1 teaspoon dried basil
• Salt and freshly ground black pepper to taste
• Optional: 1/4 cup coconut milk or plant-based cream for extra creaminess
• Fresh parsley for garnish

Equipment

• Large pot or Dutch oven
• Wooden spoon or spatula
• Chef’s knife
• Cutting board
• Immersion blender or countertop blender
• Measuring spoons
• Measuring cups
• Soup bowls for serving

Instructions

1. Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté until translucent and slightly golden, about 5 minutes.
2. Add the minced garlic and cook for another 1-2 minutes, stirring frequently to prevent burning.
3. Add the chopped carrots, potatoes, cauliflower, and zucchini to the pot. Stir well to coat the vegetables in the oil and combine flavors.
4. Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat to a simmer and add the dried thyme and basil. Cover and cook for 20-25 minutes, or until all vegetables are tender when pierced with a fork.
5. Use an immersion blender directly in the pot to puree the soup until smooth and creamy. Alternatively, carefully transfer the soup in batches to a countertop blender and blend until smooth, then return it to the pot.
6. Season the soup with salt and freshly ground black pepper to taste. For an extra creamy texture, stir in the optional coconut milk or plant-based cream.
7. Heat the soup gently for another 5 minutes, stirring occasionally to blend the flavors.
8. Serve hot, garnished with fresh parsley for a pop of color and freshness.

Tips & Variations

“Don’t hesitate to experiment with different veggies! Sweet potatoes, parsnips, or butternut squash add lovely sweetness, while kale or spinach can boost the nutritional content.”

• Make it spicy: Add a pinch of red chili flakes or a dash of smoked paprika while cooking the vegetables for a warm kick.
• Boost protein: Stir in cooked lentils or white beans before blending to make the soup more filling and protein-rich.
• Change the herbs: Fresh herbs like dill, cilantro, or rosemary can add exciting new flavors.
• Use homemade broth: For a richer taste, make your own vegetable broth with scraps and herbs.
• Vegan cheese twist: Sprinkle your soup with nutritional yeast or a vegan cheese sauce like Cauliflower Vegan Cheese Sauce Recipe for an extra indulgent treat.

Nutrition Facts

*DV = Daily Value based on a 2,000 calorie diet

Serving Suggestions

This mashed vegetable soup is versatile and pairs well with many sides. Serve it with a slice of crusty whole-grain bread or garlic toast for a satisfying meal.

For a lighter option, pair it with a fresh green salad dressed with a simple vinaigrette.

To make it a heartier meal, add a scoop of quinoa or cooked barley on top. This soup also works beautifully as a starter before dishes like Cheeseless Vegetarian Lasagna Recipe That Tastes Amazing or a vegan chipotle bowl from Vegan Chipotle Bowl Recipe for a Flavorful Healthy Meal.

Conclusion

Mashed vegetable soup is a delicious, nutritious, and incredibly adaptable dish that fits perfectly into a healthy lifestyle. Its creamy texture and rich flavor come entirely from fresh vegetables and simple pantry staples, making it a great choice for vegans, vegetarians, and anyone seeking comfort food without the heaviness.

Whether you’re a beginner cook or an experienced foodie, this recipe is straightforward and forgiving, allowing you to customize it according to your taste and available ingredients.

Besides its taste and ease, this soup is a fantastic way to add more vegetables to your diet effortlessly. It’s perfect for batch cooking, freezing, and enjoying any time of year.

I encourage you to try this recipe and discover how versatile and satisfying mashed vegetable soup can be. For more healthy and delicious ideas, check out other recipes like Best Vegetarian Recipes No Dairy for Delicious Meals, and keep nourishing yourself with vibrant, plant-based meals!

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