Easy Pureed Vegetable Soup Recipe

Our Pureed Vegetable Soup makes it easy to eat more vegetables which is one of the most important things you can do for your health.

pureed vegetable soup recipe
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  • 2 cups chopped Spanish onion
  • 1 leek, halved lengthwise and sliced 1/2-inch thick
  • 2 carrots, peeled and chopped
  • 1 red bell pepper, seeded and chopped
  • 3 celery stalks, chopped
  • 10 cloves garlic, chopped
  • 8 cups vegetable broth
  • 2 cups cauliflower florets
  • 214.5 ounce cans diced tomatoes, drained
  • 2 tablespoons extra virgin olive oil
  • 1/2 teaspoon Himalayan salt, plus more as desired
  • 1/8 teaspoon ground pepper
  • 1 teaspoon Italian seasoning
  • Juice from 1 whole lemon
  • Optional: 1 teaspoon anchovy paste
  • Optional: 5 large handful baby spinach
  • Optional: 1 – 15 ounce can garbanzo beans, rinsed and drained, leave out for SCD


  1. Heat the oil and anchovy paste (if using) in a large ceramic stockpot over medium heat.
  2. To the stockpot, add the onion and leeks, and cook, stirring occasionally, until translucent, about 8-minutes.
  3. Next, add the carrots, bell pepper, celery, garlic, salt, pepper and Italian seasoning. Cook for 5 minutes, stirring occasionally.
  4. Pour in the vegetable broth, cover the pot, and bring to a boil.
  5. Add the cauliflower and tomatoes, lower heat and simmer for 10 minutes, or until cauliflower softens.
  6. Add the spinach (if using) and lemon juice and cook for a further 30 seconds, then remove from the heat. Taste and adjust seasoning, if necessary.
  7. Use a hand stick blender to process until smooth and creamy. (See notes below if you do not have a handheld stick blender.)
  8. Add garbanzo beans (if using) and puree again. Serve warm. 

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If you do not have a handheld stick blender, the soup can easily be pureed in a standard blender. However, for safety reasons, you’ll want to be sure to let the soup cool to room temperature before trying to puree it in a blender (hot soup can cause glass blender containers to explode.) 

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