Mediterranean Diet Creamy Vegetable Puree

Indulge in the wholesome flavors of the Mediterranean with this Creamy Vegetable Puree, a silky and satisfying dish that's both nutritious and delicious. Packed with vibrant vegetables like carrots, zucchini, red bell pepper, and cauliflower, this recipe captures the essence of Mediterranean cooking with heart-healthy olive oil, aromatic garlic, and fresh thyme. Simmered in a savory vegetable broth and blended to perfection, the puree gets its velvety texture from a touch of Greek yogurt and a hint of lemon juice for a refreshing zest. Ready in just 45 minutes, this easy-to-make recipe is perfect as a comforting soup, a side dish, or even a light meal. Whether you're following a Mediterranean diet or simply craving a nourishing yet decadent dish, this vegetable puree is sure to delight your taste buds and elevate your dining experience.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 3 tablespoons olive oil
• 1 medium, chopped onion
• 2 minced garlic cloves
• 2 large, peeled and sliced carrots
• 1 large, sliced zucchini
• 1 chopped red bell pepper
• 2 cups cauliflower florets
• 4 cups vegetable broth
• 1 teaspoon fresh thyme
• 1 bay leaf
• 1 teaspoon salt
• 0.5 teaspoon freshly ground black pepper
• 0.5 cup Greek yogurt
• 1 tablespoon lemon juice

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the chopped onion and cook for 3-4 minutes until soft and translucent.

Step 3

Stir in the minced garlic and cook for an additional minute until fragrant.

Step 4

Add the sliced carrots, zucchini, red bell pepper, and cauliflower florets to the pot and stir to coat with the oil.

Step 5

Pour in the vegetable broth, add the thyme, bay leaf, salt, and black pepper.

Step 6

Bring the mixture to a boil, then reduce the heat to low, cover, and let simmer for 20-25 minutes or until the vegetables are tender.

Step 7

Remove the bay leaf from the mixture.

Step 8

Using an immersion blender, puree the soup until smooth and creamy. Alternatively, you can carefully transfer the mixture in batches to a countertop blender.

Step 9

Stir in the Greek yogurt and lemon juice until well combined.

Step 10

Taste and adjust seasonings as needed.

Step 11

Serve hot and enjoy your Mediterranean Diet Creamy Vegetable Puree.

Nutrition Facts

Serving size	(2004.2g)

Amount per serving	% Daily Value*
Calories	1135.0

Total Fat 52.8g	0%
Saturated Fat 8.9g	0%
Polyunsaturated Fat 7.2g
Cholesterol 4mg	0%
Sodium 7189.0mg	0%
Total Carbohydrate 132.3g	0%
Dietary Fiber 27.0g	0%
Total Sugars 57.1g
Protein 36.4g	0%

Vitamin D 0IU	0%
Calcium 413.0mg	0%
Iron 8.2mg	0%
Potassium 4008.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 41.3%

Protein: 12.7%

Carbs: 46.0%