In what is the 900th weird thing about this month, I do not have fresh spring produce in my kitchen. Instead, I have a generous supply of frozen vegetables, purchased during a panicked shopping trip when procuring comfort foods from my childhood (Tater Tots, fish sticks, anything “medley”) seemed like a reasonable response to a global pandemic.
I was right about the veggies. Frozen vegetables are inexpensive, last indefinitely, and are packed with vitamins and minerals. Best of all, these low-effort, nutritional powerhouses can be enjoyed as more than a steamed side dish. With 20 minutes and a little liquid, you can transform frozen vegetables into a healthy, satisfying soup that is quarantine cuisine of the finest kind.
We start by sauteing diced white or yellow onion in just 2 teaspoons of heart-healthy olive oil. If you have pearl onions in your freezer, those work, too. Diced, browned sweet potato gives our soup a thick, dairy-free creaminess that is just sweet enough to encourage the voracious consumption of vegetables. You can substitute a white potato, of course, but it will not have the same enviable flavor and whopping amounts of vitamin A. Is a leftover baked potato of either color languishing in your refrigerator? Feel free to use it in this recipe. Simply peel and chop it, then toss it in to warm during the simmer.
Add a quart of broth to the onion and potato saute. Chicken broth deepens the savory notes of the soup and adds extra protein to boot. Or choose veggie broth to make the dish vegetarian. While we’re being flexible, let me tell you that homemade broth is tasty. Boxed broth is tasty. Even plain tap water works (although you will need to add extra spices to make it, you know, tasty). Since we want our hearts to be as healthy as possible, please make a low-sodium choice if you can.
Add your defrosted frozen veggies to the pot. I like the medley of broccoli, cauliflower and carrots because you get a symphony of flavors with just one bag. (Or — you guessed it — use any veggies you have and move on.) Then let all of the flavors blend during a 10-ish-minute simmer. Make the recipe your own by adding more fresh or dried herbs and spices: Thyme, dill, ginger, red pepper flakes or ground white pepper are all delicious ways to customize the soup to your liking.
The last step is to blend the soup until it’s smooth, which both thickens the soup and also hides the vegetables from suspicious picky eaters. An immersion blender gets the job done beautifully. Alternatively, you can let the soup come to room temperature and give it a whirl in a countertop blender. This soup will continue to thicken as it sits, so if you’re not serving it right away, add a little extra broth while you’re blending. A splash of fresh lemon juice (if you have it) adds bright notes, and a pinch of fresh herbs from a windowsill garden finishes the soup with foodie flair. Serve your soup as is or with a whole-wheat grilled cheese sandwich for the ultimate in quarantine comfort.
No-cream Creamy Frozen Vegetable Soup
2 teaspoons olive oil
1 small white or yellow onion, diced, or 1/2 cup frozen pearl onions, defrosted
1/2 sweet potato, peeled and diced
1/8 teaspoon salt
1/4 teaspoon ground black pepper
1 tablespoon minced garlic
1 quart low-sodium chicken broth
1-pound bag of frozen mixed vegetables, like broccoli, cauliflower and carrots, defrosted
1 teaspoon fresh lemon juice (optional)
1 tablespoon chopped fresh chives (optional)
Heat the oil in a stockpot over medium-high heat. Add the onion, sweet potato, salt and pepper, and saute, stirring frequently, until the onions are translucent, 3-5 minutes. Add the garlic and cook 30 seconds more. Add the chicken broth and mixed vegetables, bring to a boil, and reduce heat to medium. Cook at a low boil, uncovered, 10-15 minutes, until the carrots are fork-tender.
Remove the pot from the heat and use an immersion blender to puree until smooth. If using a countertop blender, allow the soup to come to room temperature before blending. Add additional broth or water to thin your soup if necessary. Finish with lemon juice and fresh herbs if desired and serve hot. Serves 4.
Per serving: 174 calories (percent of calories from fat, 14), 16 grams protein, 24 grams carbohydrates, 6 grams fiber, 3 grams fat (trace saturated fat), no cholesterol, 441 milligrams sodium.
