Ingredients

For the Soup:

• Onion: 1, chopped
• Sunflower Oil: For frying
• Garlic: 3 cloves, finely chopped
• Carrots: 2, diced
• Sweet Potatoes: 2, diced
• Zucchini: 2, diced
• Hot Pepper: 1, seeded and finely chopped (optional for extra heat)
• Water: Enough to cover the vegetables
• Low-Fat Cream (10% fat): 200 ml
• Salt: 1 teaspoon
• Black Pepper: 1/2 teaspoon
• Fresh Parsley: Chopped, for garnish

Step-by-Step Instructions

Step 1: Prepare the Ingredients

1. Chop the Vegetables:
   • Begin by chopping the onion, garlic, carrots, sweet potatoes, zucchini, and hot pepper (if using). The vegetables should be cut into small, even-sized pieces for consistent cooking.

Step 2: Sauté the Vegetables

2. Heat the Oil:
   • In a large pot, heat a drizzle of sunflower oil over medium heat.
3. Cook the Onion and Garlic:
   • Add the chopped onion to the pot and sauté for about 3-4 minutes until it turns translucent. Add the garlic and continue to cook for another minute, stirring frequently to prevent burning.
4. Add the Carrots and Sweet Potatoes:
   • Toss the diced carrots and sweet potatoes into the pot. Stir to coat them with the onion and garlic mixture. Cook for another 5 minutes, allowing the vegetables to soften slightly.
5. Add the Zucchini and Hot Pepper:
   • Next, add the diced zucchini and hot pepper (if using) to the pot. Stir everything together, ensuring the vegetables are well mixed.

Step 3: Cook the Soup

6. Add Water:
   • Pour in enough water to cover the vegetables completely. Bring the mixture to a boil, then reduce the heat to low and let it simmer for about 15-20 minutes or until the vegetables are fully cooked and tender.
7. Blend the Soup (Optional):
   • For a creamier consistency, you can use an immersion blender to partially or fully blend the soup. If you prefer a chunkier texture, skip this step and leave the vegetables as they are.

Step 4: Add the Cream and Seasonings

8. Stir in the Cream:
   • Once the vegetables are cooked, stir in the low-fat cream to add richness and creaminess to the soup. Mix well to combine.
9. Season the Soup:
   • Add the salt and black pepper to taste. Adjust the seasonings as needed, and allow the soup to simmer for another 5 minutes to let the flavors meld.

Step 5: Serve and Garnish

10. Garnish and Serve:
    • Ladle the soup into bowls and garnish with freshly chopped parsley. Serve hot with crusty bread or a side salad for a complete meal.

Cooking Tips

1. Customize the Vegetables:
   • Feel free to swap out or add different vegetables based on your preference or what you have on hand. Pumpkin, potatoes, and parsnips all work well in this soup.
2. Blending the Soup:
   • If you want a smoother soup, blend all the vegetables until completely smooth. For a chunky soup, blend just a portion of the mixture or leave it unblended.
3. Add Protein:
   • For added protein, you can stir in cooked chicken or chickpeas at the end. This makes the soup even heartier and more filling.
4. Adjust the Cream:
   • You can substitute full-fat cream or coconut milk if you prefer a richer flavor. Alternatively, use a dairy-free cream option for a vegan version of the soup.

Storage

• Refrigeration: Store leftover soup in an airtight container in the refrigerator for up to 3-4 days. Reheat gently on the stovetop or in the microwave.
• Freezing: This soup freezes well! Allow the soup to cool completely before transferring it to freezer-safe containers. Freeze for up to 3 months. Thaw overnight in the refrigerator before reheating.

Nutritional Facts (Per Serving, Based on 4 Servings)

• Calories: 200
• Protein: 4 g
• Carbohydrates: 30 g
• Fat: 8 g
• Fiber: 5 g
• Sodium: 600 mg
• Sugars: 8 g

Note: Nutritional values are estimates and will vary based on portion sizes and specific ingredients used.

FAQs

1. Can I use a different type of cream?

Yes, you can use any cream you prefer, such as full-fat cream, heavy cream, or even a dairy-free alternative like coconut cream. Adjust the amount to your taste based on how creamy you’d like the soup.

2. How can I make the soup spicier?

If you enjoy extra heat, add more hot pepper or a pinch of cayenne pepper. You can also drizzle some chili oil over the soup before serving for an added kick.

3. Can I prepare this soup in advance?

Absolutely! This soup can be made ahead and stored in the fridge or freezer. It actually tastes even better the next day, as the flavors have more time to develop.

4. Is this soup vegan-friendly?

If you want to make the soup vegan, simply replace the cream with a plant-based alternative like coconut milk or almond cream. Ensure the rest of the ingredients, such as the broth, are vegan as well.

5. Can I add other herbs for garnish?

Yes, you can garnish the soup with other fresh herbs like cilantro, thyme, or chives for added flavor. Fresh herbs elevate the overall taste and presentation.

Conclusion

This Creamy Vegetable Soup with sweet potatoes, zucchini, and carrots is a versatile and comforting dish that can easily become a staple in your meal rotation. The combination of tender vegetables with a creamy base creates a satisfying, nutritious meal that’s perfect for any time of the year. Whether you’re enjoying it as a light lunch or a hearty dinner, this soup is guaranteed to leave you feeling warm and full. Plus, with easy storage options, it’s a great make-ahead dish for busy days!