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Blended Soup

Blended Soup

Low Carb, Fat Free


Yield: 6 servings

My kids laugh at me when I eat this soup, because they say it looks like baby food, but it's actually a very satisfying meal accompaniment. You can eat as much as you want of it – it's so low in everything! If you choose not to use the chicken soup powder, you can experiment with other herbs and spices to make it more flavorful to suit your taste.

  • 3 cups cauliflower and/or broccoli
  • 1 (6-ounce) piece of pumpkin (1 cup, peeled and cubed) (optional)
  • 4 large zucchini, peeled
  • 1 medium onion, peeled
  • 2 cloves garlic, peeled and finely minced
  • 1 small carrot, peeled
  • 1-2 tablespoons pareve (non-dairy/ non-meat) chicken soup powder (optional)
  • salt and pepper to taste
  • water to cover plus 2 cups

Place vegetables into a medium-sized soup pot. Cover with water and bring to a boil. Reduce heat and allow to simmer for at least 30 minutes, or until vegetables are soft. Add seasoning and stir until dissolved. Blend right in the pot with an immersion blender, or let cool and blend in an electric blender.

Feel free to experiment with the ingredients in this soup. Try varying the amounts of the vegetables and substituting different low-carb vegetables, such as kohlrabi, turnip or cabbage. The amount of water you use will obviously affect the thickness of the soup. Those who are watching their carb intake can increase/decrease the carrots, pumpkin and onions accordingly.

Nutrition Facts: Serving size (cup) 1 (oz) 8⅓ (g) 250 Calories 64 Protein (g) 3 Carbs (g) 7.3 Fat (g) 0.6 Sat. Fat (g) 0 Cholesterol (mg) 0 Sodium (mg) 36 Calcium (mg) 70 Fiber (g) 2 Exchanges: Starch/vegetable 1

The following recipe series are excerpts from EnLITEned Kosher Cooking EnLITEned Kosher Cooking by Nechama Cohen with permission from Feldheim Publishers. The healthy Passover tips were provided by Nechama Cohen courtesy of the Jewish Diabetes Association Jewish Diabetes Association. In addition to its beautiful Passover section there are an additional 140 plus recipes throughout the book usable for Passover as well.
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Nechama Cohen Brooklyn April 8, 2014

When vegetables are frozen after cooking they loose their original texture and the blended soup might not be as smooth and creamy.
Chag kasher vesameiach

Anonymous Niskayuna, April 7, 2014

Nechama, I'd l like to prepare this and freeze it. Does it work well if frozen first. I'll be doing chicken soup for most, but this for my vegetarian guests.

A zissen Pesach to you. Reply

Nechama Cohen brooklyn, ny December 27, 2011

Blended soup Glad that you enjoyed--feel free to contact me with any questions on healthy lifestyle and you can see plenty of info at our web site at: Reply

Mrs. Fae Hoffman December 23, 2011

Soup My very first homemade soup and it is delicious...thank you, thank you! Reply

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Cook It Kosher - Food Blog