This hearty and satisfying soup is perfect for lunch. Say goodbye to soups that leave you hungry—this recipe ensures a quick and nutritionally complete meal. It’s also versatile: use whatever vegetables you have on hand! Double the portion for a complete meal or pair it with whole-grain crackers and light cheese.
Preparation
10
min
Cooking
35
min
Portion
8
Ingredients
- 7.5 ml (½ tbsp) olive oil
- 1 onion, chopped
- 1 garlic clove, finely chopped
- 3 carrots, diced
- 2 bell peppers, diced
- 750 ml (3 cups) chicken broth
- 250 ml (1 cup) 2% milk
- 1 can (540 ml) white beans, rinsed and drained
- ½ container (250 g) cottage cheese, 2%
- 60 ml (¼ cup) nutritional yeast
- Salt and pepper, to taste
Preparation
- In a large pot, heat the olive oil over medium heat. Sauté the onion and garlic until lightly golden. Add the carrots and bell peppers, cooking for 3–5 minutes while stirring occasionally.
- Add the broth, cover, and simmer for 20–25 minutes, until the carrots are tender.
- Add the remaining ingredients and cook for another 5 minutes.
- Blend the soup using an immersion blender directly in the pot or transfer it to a countertop blender in batches to avoid splashes.
Notes
Keeps for up to 3 days in an airtight container in the refrigerator or up to 3 months in the freezer.
For a vegan option, replace the chicken broth with vegetable broth, the milk with unsweetened plant-based milk, and the cottage cheese with 300 g of soft tofu.
Registered Dietitian Nutritionist in Quebec City
