If you’ve watched my recent video, you already got a sneak peek into how quick and satisfying this vegetable purée can be. It’s made with humble ingredients, yet full of flavor and warmth — perfect for cozy evenings, meal prep, or a light, comforting lunch.
As seen on:
Let’s make some cancer fighting vegetable soup
This post breaks down the exact quantities, step-by-step instructions, and a few extra notes to help you make the perfect purée every time. For the full calorie and nutrient breakdown.
Why You’ll Love This Recipe
Vegetarian (Could be made vegan with simple adjustments)
Creamy without heavy cream
Flavored with herbs and spices, not artificial stock
Done in around 30 minutes
Great for batch cooking and freezing
Recipe
Prep time: 10 minutes
Cook time: 30 minutes
Total time: 40 minutes
Servings: 4 servings
Ingredients
2 medium potatoes, peeled and diced
1 leek (white and light green parts only), sliced
1 Italian pepper, chopped
1 red pepper, chopped
1 medium carrot, peeled and sliced
3 cloves garlic, minced
1 shallot, chopped
2 cups water
1 cup milk (dairy or plant-based)
1 tsp turmeric
1 tsp oregano
2 bay leaves
1 tbsp salt (adjust to taste)
Lots of cracked black pepper
Instructions
1. Prep the vegetables
Wash, peel, and chop all the vegetables into evenly sized pieces for even cooking.
2. Sauté aromatics (optional step for more depth)
In a large pot, lightly sauté the garlic and shallot in a touch of oil until fragrant, about 2–3 minutes.
3. Cook the vegetables
Add the potatoes, leek, peppers, and carrot to the pot. Pour in the water and stir in the turmeric, oregano, bay leaves, and salt. Bring to a boil, then reduce to a simmer.
4. Simmer until soft
Let the vegetables simmer for 20–25 minutes, or until they’re all fork-tender. Remove the bay leaves.
5. Blend until smooth
Use an immersion blender directly in the pot to blend everything into a silky purée. If using a standard blender, work in batches and be cautious with the hot liquid.
6. Add the milk and adjust
Stir in the milk and reheat gently without bringing it to a boil. Taste and adjust the salt or seasoning if needed.
Enjoy!
Tips & Modification Suggestions
Add a drizzle of extra virgin olive oil or sprinkle of sesame seeds on top for a flavor boost.
Adding 1 cup of cooked white beans (200g) could bump up 13g of protein and 200kcal to the dish. Keep in mind that more water is needed to adjust the consistency.
Store in an airtight container for up to 4 days in the fridge, or freeze in portions for quick meals later on.
Nutritional Information
| Per 100g | Per Portion | |
| Energy | 29 Kcal | 129Kcal |
| Protein | 1 g | 5 g |
| Carbohydrate | 5 g | 22 g |
| Sugars | 1 g | 4 g |
| Fat | 0 g | 2 g |
| Fatty acids, total saturated | 0 g | 1 g |
| Fiber | 1 g | 4 g |
| Sodium | 411 mg | 1814 mg |
Let me know in the comments if you tried this purée or made any fun swaps — I love seeing your creations!
#EatWellLiveWell
#BeyondNutrition
#PlantBasedPurée
#HealthyComfortFood