Here’s what’s important to know when cooking pureed soup: dietitian advises

A bowl of soup will not only please the palate, but also help provide the body with nutrients, as it contains the recommended amount of vegetables for the whole day.

Source of nutrition

A bowl of purified vegetable soup is part of the body’s beneficial substances. Interestingly, you can get more nutrients and fiber from pureed soup than from single vegetables.

According to dietician Živilė Dumbraitė, according to the recommendations of the World Health Organization, one should eat from 500 g to 1 kg of various vegetables and fruits per day, but this task is not an easy task for many.

“Many of us can boast that we can consume fruits and vegetables every day without any effort. So pureed soup is a great solution for people who want to eat healthier.

Indeed, in order for pureed soup to reveal all its good qualities, it is important to prepare it correctly. For example, I recommend putting vegetables needed for soup directly into boiling water, because this way you can save more substances useful for the body and less in the cold season,” says nutritionist Ž. Dumbraitė.

If possible, use vegetables with skin, of course, well washed. This will add fiber to the soup. It is also important not to overcook the vegetables. Try to maintain structure while cooking.

Use a little water to prepare the purified soup, so that later if it is too much you don’t have to pour the broth that is rich in nutrients and vitamins. It is better to prepare additional vegetable broth if you still want liquid soup.

Look for bold flavors

You can’t go wrong with pureed soup when choosing vegetables from some fresh harvest.

According to Vilma Juodkazienie, a food expert at the IKI shopping network, at this time the freshest vegetables suitable for soup are pumpkin, carrots, cabbage, simple and cauliflower, as well as potatoes and celery. In addition, food experts add that pureed soup can be delicious when cooked from fresh vegetables available in the refrigerator and a variety of unusual ingredients or spices.

“If you want to use the autumn things that are available and you don’t know what to do – make soup. We always try to offer a variety of fresh autumn food, so that everyone can rediscover the taste of their favorite vegetables or combinations.

However, I encourage you to look for a more sophisticated taste. You can add fried peanuts, caramelized onions, ginger and thyme to the soup. Those who want to be more full can use ham, various cheeses, coconut milk”, V. Juodkazienė shares her advice.

Are so-called winter vegetables such as squash, kohlrabi or parsnips suitable for mashed soup? According to IKI’s food expert, V. Juodkazienie, this vegetable is definitely one of the most valuable seasonal items, even if it is used less often. They can be used to make aromatic and nutritious pureed vegetable soup.

Satisfying, but low in calories

Not to mention, pureed soup made from vegetables – a filling and low-calorie dish. Nutrition specialist Ž. Dumbraitė advises to choose this soup for dinner or lunch if you want a light meal.

“If you cook pureed soup from root vegetables – potatoes, beets, carrots, the dish will be more caloric. However, consider the fact that these vegetables contain more fiber, minerals or inulin, which is useful for the intestinal microflora. Low-calorie pureed soup made from vegetables that grow above the ground. These are pumpkins, zucchini, celery and others,” stressed the dietician.

Well, what’s the secret to an unforgettable soup taste? This question will cause a long debate among food lovers. Some will say that the most important thing is that the vegetables are not hard or soft, others – a good combination of spices.

However, everyone will agree that the biggest secret of a delicious pureed soup is the aroma of vegetables that fills the house and the faces that enjoy lunch or dinner.

Pureed spinach soup with feta and nuts

You will need:

• 2 pcs. garlic;

• 500 g of mashed spinach;

• 2 cups of chicken or vegetable broth;

• 200 g of grated feta cheese;

• 2 handfuls of roasted nuts (preferably walnuts);

• 1 large tablespoon of olive oil.


Cut the onion into slices. Heat a large tablespoon of olive oil in a saucepan over medium heat. Add the onion along with a pinch of salt. Fry the onions in a covered pot, stirring constantly, until soft and slightly brown. Pour the mashed spinach into the pot and stir.

Then pour the broth – mix everything. If you want, you can puree the soup to mash the onions. Pour the soup into a bowl, sprinkle chopped feta cheese and fried nuts on top for seasoning to taste.

Pumpkin soup with coconut milk and ginger

You will need:

• 1 kg pumpkin;

• 60 g of fresh ginger;

• 250 ml coconut milk;

• 2 cups of chicken or vegetable broth;

• 1 tea. spoon of ground cumin;

• 1-2 tea. spoon of ground cinnamon;

• 2 tbsp. spoon of olive oil (you can also use coconut oil).


Preheat the oven to 180 degrees, prepare a wide tray and line it with baking paper. Peel the pumpkin, cut the pumpkin into the same size. Place the pumpkin slices on a baking sheet, sprinkle with olive oil. Turn the pieces to cover everything in the oil.

Bake the pumpkin until tender – about 45 minutes. While the pumpkin is roasting, peel the ginger. Put the roasted pumpkin, ginger, broth, coconut milk, cumin and cinnamon in a blender. Rub until smooth. Season with salt and pepper. Before serving, heat the soup in a saucepan. Delicious!

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