Whole Foods Recipes: Blended Vegetable Soup
Last updated: 2026
A simple blended vegetable soup built from what you have available. Clean, practical, and reliable for everyday cooking.
- Low waste — use stems, leftovers, and mixed vegetables.
- Naturally creamy — potatoes create body without needing cream.
- Flexible base — works with different vegetable combinations.
- Reliable — simple, repeatable, and easy to adjust.
Purpose
A practical soup system that turns simple vegetables into a smooth, nourishing meal. Designed for flexibility, low waste, and consistent results.
This includes simple variations (such as carrot-based soups) that follow the same structure while adjusting flavor and texture.
Servings
- About 2–3 servings
Ingredients
- Mixed vegetables (asparagus, broccoli stems, green onion, etc.)
- 2–3 small potatoes, chopped
- 1 clove garlic (optional)
- 1 tablespoon olive oil or butter
- Water (enough to cover, ~4–6 cups)
- Salt, to taste
Optional: olive oil, butter, or milk after blending.
Carrot Cream Variation
A simple, reliable variation using carrots as the primary base. This version produces a naturally sweet, smooth soup with minimal ingredients.
- 4–5 carrots, chopped
- 1 yellow onion (optional but recommended)
- 1–2 small potatoes (for structure)
- Water (enough to cover, ~2–4 cups)
- Milk (added after blending, to taste)
- Salt, to taste
Optional: butter or olive oil for finishing.
Method
- Build the base. Heat oil or butter. Add garlic/onion and cook briefly.
- Add vegetables. Add all vegetables and potatoes.
- Add water. Cover ingredients with water.
- Simmer. Cook 15–20 minutes until soft.
- Blend. Blend until smooth.
- Finish. Add salt after blending. Adjust texture and flavor.
Carrot variation method notes
- Start with onion: cook chopped onion in oil or butter for 5–7 minutes before adding carrots.
- Simmer until soft: carrots should be very soft before blending.
- Blend first, then add milk: add milk gradually to control texture.
Notes
- Salt after blending: easier to control final taste.
- Potatoes create structure: natural thickness without cream.
- Use what you have: stems and leftover vegetables work well.
- Adjust easily: add water if too thick.
Optional upgrades
- Olive oil: improves texture and mouthfeel.
- Butter: adds richness.
- Milk: smooths flavor and texture.
Why this works
This soup works as a system. The base is simple and reliable, and small adjustments (salt, fat, liquid) change the final result. It is not designed to be perfect, but to be consistent and adaptable.
Next steps
Continue with more Whole Food Cooking.
This article focuses on practical cooking with simple ingredients, not medical advice.