Which Cream of Vegetable Soup is the Healthiest?

· April 8, 2018
Even if it seems like salt is vital to our recipes, we can opt use spices instead to add a little extra flavor to our cream of vegetables

Every cream of vegetable soup is healthy. However, the healthiest type doesn’t include other added ingredients that are considered dangerous for your health.

Unhealthy fatty elements

For example, a cream of vegetable soup is no longer healthy if you add fatty components, carbohydrates or excessive amounts of salt. There is a habit of adding grated cheese, toasted or fried bread, cream, a lot of salt, sugar, meats, etc.

For one thing, these elements increase the dishes’ calorie count. Plus, another is that it increases cholesterol, triglyceride and sodium levels, which are all a risk to your health.

You should take advantage of the vegetables that are in season when preparing your creams and purees, making them high in nutritional value while also low in fat, carbohydrates and salt.

How to substitute the extras in cream of vegetable soups so that they continue being healthy

cream of vegetables

The additives that we mentioned before – the fatty ones – can be easily substituted for other delicious equivalents. 

Here are some tips:


  • Choose olive oil instead of butter or regular oil, and use it in small amounts.
  • Use feta cheese or tofu instead of fatty cheeses.
  • Vegetable milks are a perfect substitute for cream or cow’s milk. Coconut milk goes great with cream of vegetable soups.
  • Pieces of fish or poultry are a much better option than processed sausages.
  • If you want the crunchy effect of toasted or fried bread, you can use nuts or light croutons that are sold in the supermarket as an alternative.
  • Instead of using cream to thicken the soup, a potato cooked with the rest of the vegetables adds creaminess to the liquid.
  • If the intention is to give your cream a better taste, there are many herbs and natural spices that are ideal for doing so, like cilantro, onion and basil.
  • A vegetable cream made with the correct ingredients does not need salt. Garlic, chili powder, citric juice and pepper in small quantities have intense flavor that can take the place of excessive salt, which is harmful to our health.

Some interesting recipes

As we continue, we will see three healthy cream of vegetable soup recipes to make:

Cream of pumpkin

Cream of pumpkin

Ingredients

  • A medium pumpkin
  • olive oil
  • 1 small onion
  • 1 leek
  • 2 garlic cloves
  • Cilantro or other herbs (to taste)
  • Pepper
  • 1 pinch of salt
  • 1 potato or 1 ripe apple
  • 6 cups of vegetable broth (1500 ml)
  • 1 natural yogurt (125 g)
  • Nuts, feta cheese or tofu (to taste) (optional)

Preparation

  • First, peel the pumpkin, take the seeds out and cut it into small pieces. Sauté in olive oil and store.
  • Sauté the onion, leek and chopped garlic then add the herbs, salt and pepper. Add the pumpkin and potato or chopped apple.
  • Then, add the vegetable broth and cook between 10 and 15 minutes.
  • Add the yogurt and the rest of the ingredients and liquify.
  • To top it, add some crunchy nuts, feta cheese or tofu and sprinkle on some basil.

Cream of leeks

Cream of leeks

Ingredients

  • 4 leeks
  • 1 medium onion
  • Olive oil
  • Pepper and a pinch of salt
  • 1 medium potato or ripe apple
  • 4 cups of vegetable broth (1 liter)
  • 1 natural yogurt (125 g)
  • Nuts and basil (to taste) (optional)

Preparation

  • Wash and cut the leeks.
  • Cut the onion julienne style and sauté in olive oil.
  • Add the leeks and continue to sauté.
  • Add the salt and pepper and then the potato or chopped apple.
  • Then, add the vegetable broth and cook until soft.
  • To continue, add the yogurt and liquify.
  • To serve, place nuts and finely chopped basil on top.

Cream of vegetables

Cream of vegetables

Ingredients

  • 2 leeks
  • 1 large zucchini
  • 1 carrot
  • Olive oil
  • 2 cups of spinach (60 g)
  • Pepper and a pinch of salt
  • 4 cups of vegetable broth (1 liter)
  • 1 natural yogurt (125 g)
  • Nuts (to taste) (optional)
  • Finely chopped basil (to taste) (optional)

Preparation

  • In the olive oil, sauté the leeks, zucchini and carrot, cut into pieces.
  • Add the spinach, also chopped, salt and pepper and continue to sauté for a bit over a medium flame.
  • Then, pour in the vegetable broth and cook for about 15 minutes or until the vegetables are soft.
  • Add the yogurt and liquify until you have your desired consistency,
  • To serve, add a trickle of olive oil and add a crunchy component, like nuts.
  • Sprinkle on the basil.

Cooking with fresh products

By using vegetables that are in season for these creams, you are taking advantage of a fresh, optimal ingredient.

The important thing when cooking cream of vegetable soups is to prepare a healthy dish that gets its flavor from natural ingredients and not processed ones.