If you’re looking for a soup that is filling, nutritious, and absolutely delicious, you’re in for a treat! I call this my Super Soup because it’s packed with vegetables, protein, and creamy goodness. The best part? It’s completely adaptable! Swap in your favorite veggies and enjoy a comforting bowl of warmth. Plus, when you have a batch prepped in the fridge, you’ve got effortless, healthy lunches for days!
Method
Prep the Veggies
Start by thoroughly washing all your vegetables under running water to remove any dirt. Then, using a sharp knife and a sturdy cutting board, dice the fresh tomatoes, cherry tomatoes, red pepper, white onion, and butternut squash into evenly sized pieces. This helps them roast uniformly. Peel and finely chop the garlic cloves to maximize their flavor release during roasting.
Roast for Flavor
Once your vegetables are prepped, transfer them into a large, oven-safe glass dish. Drizzle them generously with olive oil and season with salt and pepper to enhance their natural taste. Give everything a good toss to ensure the seasoning and oil coat the veggies evenly. Place the dish in a preheated oven at 375°F (190°C) and let them roast for approximately 35 minutes. During roasting, the vegetables will soften and develop a slightly caramelized exterior, which deepens the flavor of the soup. Keep an eye on them and stir halfway through to ensure even cooking.
Blend it Up
Once the vegetables are perfectly roasted and tender, carefully transfer them into a large Dutch oven or deep cooking pot. Pour in about 1 litre of water, or just enough to fully cover the roasted vegetables. Add the vegetable stock powder to enrich the soup with extra savory depth. At this stage, use an immersion blender to blend everything directly in the pot until the mixture is completely smooth. If you don’t have an immersion blender, let the vegetables cool slightly and blend in batches using a countertop blender before returning the mixture to the pot.
Add Protein & Creaminess
Now it’s time to add the protein-packed ingredients! Pour in the white kidney beans, including their liquid, to retain their full nutritional value and natural starches, which help thicken the soup. Next, add the cottage cheese, which not only adds creaminess but also boosts the protein content significantly. Blend again using an immersion blender or a countertop blender until the soup is velvety smooth and well combined.
Final Touch
Once blended, check the consistency of your soup. If it’s too thick for your preference, you can add a bit more water or vegetable stock until you reach your desired texture. Taste the soup and adjust the seasoning by adding more salt, pepper, or even an extra pinch of stock powder if needed. For the final flourish, garnish with fresh basil for a pop of color and an added layer of freshness. Now, it’s time to serve and enjoy your nourishing bowl of Super Soup!
Necessary Tools
- Large glass oven-safe dish
- Sharp knife & cutting board
- Large Dutch oven or deep pot
- Immersion blender or countertop blender
- Measuring cups & spoons
- Baking sheet (if needed)
Super Soup: A Nutritious & Delicious Meal in a Bowl!
Cuisine: AmericanDifficulty: Easy4
servings15
minutes35
minutes50
minutesIngredients
4 fresh tomatoes
1 cup cherry tomatoes
1 red pepper
1 white onion
2 large cloves of garlic
1 cup diced butternut squash
1 (540ml) can of white kidney beans
250mL cottage cheese
1 litre water (or enough to cover veggies)
2 tbsp veggie stock powder
Salt, pepper, olive oil
Fresh basil for garnish (optional)
Directions
- Prep the Veggies: Chop all your vegetables into small, even pieces for roasting.
- Roast for Flavor: Place the diced veggies in a large oven-safe dish. Drizzle with olive oil, sprinkle with salt and pepper, and roast at 375°F for about 35 minutes or until everything is soft and slightly caramelized.
- Blend it Up: Transfer the roasted veggies to a large Dutch oven. Add 1 litre of water (or enough to just cover the veggies) and mix in the veggie stock powder.
- Puree the Goodness: Using an immersion blender, blend everything until smooth. If using a countertop blender, blend in batches for safety
- Add Protein & Creaminess: Stir in the white kidney beans and cottage cheese. Blend again until creamy and smooth.
- Final Touch: Garnish with fresh basil and enjoy a hearty, comforting bowl of Super Soup!
Notes
- Blending Hot Liquids: If using a countertop blender, allow the soup to cool slightly before blending to prevent splattering.
- Roasting Evenly: Spread the veggies in a single layer to ensure even roasting.
- Adjusting Consistency: If the soup is too thick, add more water or veggie stock until you get the texture you prefer.
- Seasoning: Taste your soup after blending and adjust salt, pepper, or stock as needed.
Serving Suggestions
- Serve hot with a slice of crusty whole-grain bread.
- Sprinkle some grated Parmesan or nutritional yeast for an extra kick of umami.
- Pair it with a side salad for a balanced meal.
- Add a drizzle of olive oil or a dollop of Greek yogurt for a fancy touch.
Fun Fact
Did you know that tomatoes contain lycopene, a powerful antioxidant that helps protect your skin from sun damage? Roasting tomatoes actually increases their lycopene content, making this soup even more nutritious!
Conclusion
This Super Soup is not just a meal; it’s a nutrition-packed delight that keeps you full and satisfied. Whether you meal prep it for the week or whip it up for a cozy dinner, it’s guaranteed to be a favorite. So, grab your ingredients, get roasting, and enjoy a comforting bowl of homemade goodness!
