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.


  • 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.) 

Keywords: Pureed Vegetable Soup Recipe

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