Creamy Veggie Soup (Thickened with Oat Flour)
A wholesome and comforting vegetable soup, naturally thickened with oat flour for a creamy texture and added fiber, making it a healthy and satisfying meal.
For 4 servings
Prepare Vegetables: Dice the onion, carrots, and celery. Peel and dice the potato. Cut broccoli into small florets and dice the zucchini. Mince the garlic.
Sauté Aromatics: Heat olive oil in a large pot or Dutch oven over medium heat. Add diced onion, carrots, and celery. Sauté for 5-7 minutes until softened, stirring occasionally.
Add Garlic & Herbs: Stir in the minced garlic, dried thyme, and bay leaf. Cook for another 1 minute until fragrant, being careful not to burn the garlic.
Toast Oat Flour: Sprinkle the oat flour over the sautéed vegetables. Stir constantly for 1-2 minutes to toast the flour, which helps to remove any raw flour taste and deepen the flavor.
Whisk in Broth: Gradually whisk in the vegetable broth, a little at a time, ensuring no lumps form. Bring the mixture to a gentle simmer, stirring frequently.
Add Remaining Vegetables: Add the diced potatoes, broccoli florets, and diced zucchini to the pot. Bring the soup back to a simmer.
Cook Until Tender: Reduce heat to low, cover, and let the soup simmer for 15-20 minutes, or until all vegetables are fork-tender.
Season & Finish: Remove the bay leaf. Season the soup with salt and freshly ground black pepper to taste. For an extra creamy texture, you can use an immersion blender to partially blend about one-third of the soup directly in the pot, or blend in batches in a regular blender (be cautious with hot liquids).
Serve: Ladle the hot soup into bowls. Garnish with fresh chopped parsley or a swirl of extra virgin olive oil, if desired.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Don't Rush the Toasting: Properly toasting the oat flour is crucial for a richer flavor and to prevent a raw flour taste. Stir constantly to avoid burning.
- 2Gradual Broth Addition: Adding broth slowly and whisking continuously helps create a smooth, lump-free base, preventing the oat flour from clumping.
- 3Customize Your Veggies: Feel free to use any seasonal vegetables you have on hand, such as spinach, kale, mushrooms, bell peppers, or green beans. Add denser vegetables earlier and leafy greens towards the end.
- 4Partial Blending for Texture: For a balance between chunky and creamy, blend only a portion of the soup. This technique provides thickness while retaining some texture from the vegetables.
Adapt it for your goals.
Flavor
Add a pinch of red pepper flakes with the garlic or a dash of hot sauce at the end for a warming heat.
Ingredient SwapIngredient Swap
Stir in a quarter cup of nutritional yeast for a cheesy, umami flavor, or a handful of grated Parmesan cheese (if not strictly vegan) at the very end.
AdditionAddition
Incorporate cooked lentils, cannellini beans, or shredded cooked chicken (if not vegetarian) during the last 5-10 minutes of simmering for added protein.
Why this is on our healthy list.
Digestive Health
Oat flour and a variety of vegetables provide both soluble and insoluble fiber, aiding digestion and promoting gut health.
Vitamin & Mineral Boost
Packed with a diverse range of vegetables, this soup delivers essential vitamins (like A, C, K) and minerals vital for overall well-being.
Cardiovascular Support
Oats are known for their beta-glucan fiber, which can help lower cholesterol, while the low-fat, vegetable-rich base supports heart health.
Frequently asked questions
Yes, absolutely! Ensure you use certified gluten-free oat flour and vegetable broth, as some brands may contain hidden gluten.
