Pureed Roasted Veggie Soup

GF V NF SF Nov 22, 2025

Recipe Nutrition Comment Print
Share on:

It's starting to get cold out, which means we're on our way towards soup season. This pureed vegetable soup is like a hybrid between a butternut squash soup and a tomato bisque, being deliciously creamy. Instead of finishing with heavy cream, I'm opting for Greek yogurt for a higher protein and lower fat option that will still add richness while contributing a slight tang to brighten up the dish after the long cooking time. This veggie side dish is nourishing, warming, filling, and the perfect pairing to any protein source

VEGGIES
- 1 large (1362 g) Butternut squash
- 5 medium (908 g) Tomato
- 3 medium (454 g) Onion
- 1 head (56 g) Garlic, fresh

SPICES
- 1 tbsp (18 g) Salt
- 1 tbsp (10 g) Black pepper, ground
- 1 tbsp (15 g) Extra virgin olive oil

FINISH
- 1 cup (240 g) Water
- 1 tsp (3 g) Turmeric, ground
- 1 tsp (2 g) Ginger, ground
- 1/2 tsp (1.5 g) Cinnamon
- 1 cup (226 g) Plain nonfat greek yogurt

1. Preheat your oven to 425F, and line 2 9x13" baking dishes with parchment paper

2. Wash all your vegetables. Halve the butternut squash, scoop out the seeds, and cut into large chunks. Don't peel the butternut squash! The skin is entirely edible, and contains fiber and phytonutrients. It'll all get blended anyway. You can roast the tomatoes, onions, and garlic cloves whole

3. Add your veggies to the dish, and season with salt, pepper, and oil

4. Roast at 425F for about 1 hour, or until fork tender, browned, and light charred. Let cool totally

5. Add your veggies to a blender or food processor, and blend until smooth, thinning out with water or broth. Season with turmeric, ginger, and cinnamon to taste, and blend in the yogurt. You can also use a large bowl or pot with an immersion blender

6. Divide into 4 servings, and garnish with toasted nuts, herbs, or olive oil. Serve

https://www.poormanprotein.com/recipes/puree-veggie-soup

Description

 It's starting to get cold out, which means we're on our way towards soup season. This pureed vegetable soup is like a hybrid between a butternut squash soup and a tomato bisque, being deliciously creamy. Instead of finishing with heavy cream, I'm opting for Greek yogurt for a higher protein and lower fat option that will still add richness while contributing a slight tang to brighten up the dish after the long cooking time. This veggie side dish is nourishing, warming, filling, and the perfect pairing to any protein source

Time

Prep Time:

15 minutes

Cook Time:

1 hour

Total Time:

1 hours 15 minutes

Cost

Total Cost:

Cost per Serving:

$2.03

Ingredients

Serving(s)

Veggies

1 large Butternut squash
5 medium Tomato
3 medium Onion
1 head Garlic, fresh

Spices

1 tbsp Salt
1 tbsp Black pepper, ground
1 tbsp Extra virgin olive oil

Finish

1 cup Water
1 tsp Turmeric, ground
1 tsp Ginger, ground
1/2 tsp Cinnamon
1 cup Plain nonfat greek yogurt

Instructions

Cook Mode Off: Prevents screen dimming

Pictures: Shown

1. Preheat your oven to 425F, and line 2 9x13" baking dishes with parchment paper


2. Wash all your vegetables. Halve the butternut squash, scoop out the seeds, and cut into large chunks. Don't peel the butternut squash! The skin is entirely edible, and contains fiber and phytonutrients. It'll all get blended anyway. You can roast the tomatoes, onions, and garlic cloves whole


3. Add your veggies to the dish, and season with salt, pepper, and oil



4. Roast at 425F for about 1 hour, or until fork tender, browned, and light charred. Let cool totally



5. Add your veggies to a blender or food processor, and blend until smooth, thinning out with water or broth. Season with turmeric, ginger, and cinnamon to taste, and blend in the yogurt. You can also use a large bowl or pot with an immersion blender



6. Divide into 4 servings, and garnish with toasted nuts, herbs, or olive oil. Serve

Nutrition Facts

------------------------------------------

Servings: 4

Serving Size: 1 bowl (550 g)
Calories: 341

------------------------------------------
Total Fat: 5.3g (7 %)
 Saturated Fat: 0.8g (4 %)
 Polyunsaturated Fat: 0.8g
 Monounsaturated Fat: 2.9g
Cholesterol: 3mg (1 %)
Sodium: 1738mg (76 %)
Total Carbohydrate: 68.6g (25 %)
 Fiber: 12.6g (45 %)
 Net Carbs: 56.0g
 Total Sugar: 20.3g
Protein: 13.6g (27 %)

------------------------------------------
Vitamin B12: 0.42mcg (18 %)
Vitamin D: 0.0mcg (0 %)
------------------------------------------
Calcium: 320mg (25 %)
Iron: 4.11mg (23 %)
Magnesium: 167mg (40 %)
Potassium: 2061mg (44 %)

------------------------------------------

Glycemic Index

:

54.3

Glycemic Load

:

39.3

Sources of Inspiration

https://youtube.com/shorts/9FLFC19T2p4?si=Y2k_fRCuKuq1HlVr

https://youtu.be/cBPQfuIjUik

This post may contain affiliate links