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Low Sodium Creamy Mixed Vegetable Soup

Servings 4

Ingredients

  • Soup Base
  • 2 tablespoons avocado oil
  • 1/2 small onion roughly chopped
  • 1 clove garlic roughly chopped
  • ½ tsp dried thyme
  • 1 cup cauliflower florets fresh or frozen and thawed
  • 1/2 large or 1 cup zucchini optionally peeled for a whiter soup, cut into chunks
  • 1½ cups low sodium vegetable broth
  • 1 cup coconut milk
  • Soup
  • 2 tablespoons avocado oil
  • ½ small onion finely diced
  • 1 medium carrots peeled and finely diced or grated
  • 1 stalk celery diced
  • 2 cloves garlic finely chopped
  • 1 cup kale packed
  • ¼ tsp salt and pepper each to taste
  • Optional: 1 tbsp nutritional yeast and 1 tsp white wine vinegar to taste

Instructions

  1. Make the soup base: in a pot over medium heat, add avocado oil. Once heated, add roughly chopped onion and garlic. Sauté until slightly golden, about 2 minutes. Then add dried thyme and cook for another 2 minutes, until fragrant.
  2. Add cauliflower florets, zucchini, vegetable broth, and coconut milk. Bring to a boil then lower the heat, cover with a lid and maintain a simmer for 12-15 minutes or until cauliflower and zucchini are both very tender.
  3. Blend the soup base using an immersion blender or let cool slightly then puree in a blender until thick and smooth. Set aside.
  4. In a clean pot or saucepan, heat avocado oil. Add finely diced onion, carrots, and celery and cook until soft and fragrant, about 5 minutes.
  5. Add chopped garlic. Cook while stirring until fragrant, about 1 minute, being careful not to burn the garlic.
  6. Then pour in the blended soup base along with the kale. Simmer for an additional 5 minutes to cook the kale and meld the flavors. Season with salt, pepper, and optionally nutritional yeast and vinegar to taste before serving.
  7. Variations
  8. Substitutions: Feel free to use your favorite vegetables in the soup like green beans, corn, or broccoli, but keep the zucchini and cauliflower in the soup base.
  9. Make it a more filling meal: Enjoy with some toasted crusty bread on the side.

Recipe Notes

Vinegar is a great way to add flavor without adding sodium. Don’t worry, you won’t taste the vinegar, just notice a little “zip.” Next time you make this recipe, or any soup, give it a try.

Nutrition