Easy, Healthy Blender Soups
Dust off your blender and turn it into a short order cook to whip up these quick, nutritious, and satisfying soups the whole family will enjoy. Blender soups are perfect for a quick lunch when carried to work or school in a thermos. And studies show that simply replacing one meal a day with nutritious soup can help reduce excess weight. In fact, according to a Penn State study, sipping nutritious soup before a meal can help cut calorie intake by 20 percent!
These recipes provide a powerhouse of vitamins, antioxidants, anti-inflammatory properties. You can adjust the ingredients to suit your tastes. We’ve included the variations possible with each recipe.
Easy, Healthy Blender Soups
Cashew Cream Kale Soup
This recipe was adapted with permission from Lea Ann Savage, aka The Blender Lady.
This super nutritious soup is a great detoxing, antioxidant thanks to kale, rich in vitamins A, C, K, and calcium, potassium, iron, magnesium, and manganese. Kale’s balanced ratio of omega-3 and omega-6 fatty acids fights against inflammation in the body.
2 cups chicken broth (or vegetable broth)
½ cup cashew milk or milk of your preference
2 handfuls of fresh kale
1/2 sweet yellow onion, diced
2 or 3 garlic cloves, chopped
Dash of Himalayan Sea salt
Dash of Mrs. Dash seasoning, original, salt-free
1 teaspoon nutritional yeast (available at health food stores)*
Fresh cracked black pepper, to taste
To a large sauce pot add: broth, cashew milk, kale, onions and garlic. Stir and cook over medium high heat until kale is wilted and onions are translucent.
Carefully pour hot mixture into a Vitamix™ or blender. Add seasonings to the hot mixture in the blender. Affix lid and start on lowest setting then blend on high until soup is smooth.
Carefully remove center cap to release the steam. Remove cover and pour hot soup into a bowl or mug and let cool slightly before sipping. Yields 2.5 cups of soup.
*Variation: Lea Ann adds 1/8 cup of shredded sharp cheddar cheese instead of nutritional yeast, which adds a cheesy flavor for vegans. She also provides the option of using water instead of broth.
Cannellini Cream of Tomato Soup
Look Mom, no milk! Remake the classic soup using fresh tomato, cannellini beans, and other nutritious ingredients for a satisfying, creamy blend of flavors you can whip up in minutes.
½ cup cannellini beans (white kidney beans)
1 large tomato, quartered
1 tablespoon tomato paste
1 cup onion, chopped
1 tablespoon grass-fed butter
1 cup boiling water
1 teaspoon Italian seasoning
½ teaspoon sea salt
¼ teaspoon garlic powder
Fresh cracked black pepper to taste or a dash of cayenne powder
Directions: In a skillet, sauté chopped onion in one tablespoon of grass-fed butter* until onion begins to soften.
Place all ingredients in a high powered blender or Vitamix™. Affix cover and start blender on lowest setting. Increase to high and blend until soup is smooth.
Carefully remove the blender’s center cap to release hot steam. Remove cover and pour soup into a bowl or mug when ready to serve. Yields 3 cups soup.
*Variation: You can use olive oil or coconut oil to sauté the onions instead of butter, if you prefer.