11 vegetable creams for your lunch or dinner

These vegetable cream recipes are a fantastic choice for lunch and dinner. They are healthy, digestive and leave you satiated.

Creams are a delicious way to enjoy all kinds of vegetables, which you can also easily combine with fruits, cereals or legumes. These vegetable creams that we propose solve a first course at noon or even a quick and light dinner.

11 LIGHT AND VERY ORIGINAL VEGETABLE CREAMS

Garlic cream, lettuce cream with spinach, leek and apple cream, corn cream with turnips and turnip greens… As you can see, the options to prepare vegetable creams are endless. By combining several ingredients in the same cream, we obtain tasty results loaded with vitamins. Enjoy!

FINE CREAM OF GARLIC SOUP

Garlic possesses countless health properties. It highlights its beneficial effect for the intestinal microbiota, thanks to its soluble fiber that feeds it and active ingredients that favor the control of potentially pathogenic intestinal bacteria.

In addition, the sulfur compounds of garlic, allicin and ajoene, promotes good blood circulation and prevents the formation of thrombi. A recent study also found that, thanks to these substances, garlic protects the brain against degenerative diseases such as Parkinson’s and Alzheimer’s.

In this recipe, garlic is accompanied by olive oil, rich in antioxidant polyphenols and vitamin E. Its monounsaturated fatty acids are best suited to keep cholesterol under control.

Hard bread contributes to the cream being energetic, thanks to its carbohydrates. Choose a real wholemeal bread, dense crumb. Do not throw away the remains of bread from meals, remember that you have this recipe to take advantage of them!

The essential sea salt will provide you with iodine, essential for thyroid health, and parsley, a small dose of vitamin C and a lot of flavors.

Ingredients:

• 6 garlic cloves
• 150 g stale bread
• 100 ml extra virgin olive oil
• 1 tablespoon sweet paprika
• 1 tablespoon sea salt
• A few leaves of parsley
• A few sprigs of chives

Elaboration:

1. Cut the bread into very thin lamellae and heat a liter of water.
2. Pour the olive oil into the pan and fry the peeled garlic cut into thick pieces, until golden brown.
3. Add the paprika and, before it blackens, add the bread and stir it along with the oil and garlic so that it frys slightly.
4. Add the boiling water and salt, and let it simmer for about 10 minutes.
5. Pass everything through the mixer until it acquires the texture of a fine cream.
6. Serve in bowls, garnished with chives and parsley leaves.
7. If you wish, you can fry some croutons and add them on top.

Variants:

• You can enrich this recipe to make a succulent variant of classic garlic soup. To do this, sauté the tips of some wild asparagus and a grated tomato along with the garlic.
• You can also add a sprig of thyme to the cooking water to flavor it.

LETTUCE AND SPINACH CREAM

Lettuce is a light and satiating food highly recommended in overweight and hypertension, provided that a low-fat and low-salt dressing is chosen. It gives you folic acid, vitamin C and a small amount of a variety of minerals. It is also a good source of fiber.

Most of us eat lettuce in salad, but it has many more possibilities, as we can see in this vegetable cream. To it is added the power of spinach, a superfood that gives us iron and antioxidant vitamins.

This cream can be taken both in summer (choosing for example a romaine lettuce, which is then at its best) and in winter (choose in that case some winter variety). It gives us only 247 calories, which come from its 26 grams of carbohydrates, up to 8 grams of protein and 12 grams of fat, all of them healthy. By using a vegetable cream, we manage to give it a good point of creaminess without adding saturated fats.

Ingredients for 4 servings:

• 500 g potatoes
• 300 g lettuce
• 300 g spinach
• 2 onions, peeled and julienned
• 200 ml vegetable cream
• 4 tablespoons olive oil
• A few chives leaves
• Pepper
• Salt

Preparation (10′ + 30′ cooking):

1. Peel and chop the potatoes.
2. Peel the onions and julienne them.
3. Wash and chop, preferably with your hands, lettuce and spinach.
4. In a pot poached over low heat the onion with the 4 tablespoons of olive oil for 5 minutes. When poached, the onion will give better flavor to the cream than if you boil it directly.
5. Once the onion is poached, add the chopped potato and cook it for about 5 more minutes.
6. Next, add the lettuce and chopped spinach, salt and pepper the whole to taste and cover with a liter of water. Then the fire rises.
7. Once the potatoes have boiled for 20 minutes, add the vegetable cream and crush everything until it is very fine.
8. It is passed through the Chinese strainer and left to rest.
9. Serve the cream with a splash of olive oil, a leaf of lettuce to decorate and the chives, washed and chopped, on top.

By chopping up lettuce and spinach with your hands, rather than with a knife, you prevent the leaves from rusting quickly.

You can enrich this recipe by distributing pumpkin or sesame seeds on top, which will also give it a crunchy touch, or a little nutritional yeast, if you want to give it a slight cheese flavor.

LEEK AND APPLE CREAM (WITH BROCCOLI AND CARROT BALLS)

This cream of leeks combines the vegetable with fruit and a little potato. The potato and the apple of the cream provide energy in the form of carbohydrates. The apple is also rich in pectin, a type of soluble fiber that softens the intestinal mucosa and feeds beneficial bacteria.

If this dish remains in the fridge until it is consumed, part of the starches in the potato become “resistant starch”, which is also a prebiotic, that is, a food for the digestive microbiota.

You can take it alone or accompany it, as we propose here, with some balls with vegetables and legumes. This combination is a complete option to take it in the taper and eat healthy away from home. The balls complete the menu with millet proteins, seasoned with turmeric and pepper.

Ingredients for 4 servings:

For the cream of leeks:

• 800 ml vegetable broth
• 100 ml vegetable cream
• 2 large leeks
• 1 medium potato
• 2 apples
• zest of the skin of 1 lemon
• salt, pepper and oil

For the balls:

• 150 g broccoli
• 1 carrot
• 75 g grated vegan cheese
• 100 g cooked millet
• 50 g chickpea flour
• 1 tablespoon chopped fresh oregano
• extra virgin olive oil
• salt and a pinch of curry

Elaboration:

1. To prepare the cream, clean the leek thoroughly, chop it and sauté it for 5 minutes with 3 tablespoons of oil over low heat.
2. Cut the potato and apples into cubes and add them when the leek is soft. Stir for a few minutes and pour the broth.
3. Cook 20 more minutes, add the cream and lemon zest, cook a few minutes and salt and pepper.
4. Pass the cream through a Chinese and store it in bottles before refrigerating.
5. For the balls, wash the vegetables and chop them separately with a processor.
6. Put them in a bowl with the other ingredients and stir until you get a uniform compound. Let stand in the fridge for a few hours.
7. Make balls with the dough and bake them, drizzled with oil, at 180 ºC, for 15 minutes. Remove them and let them cool before storing them in the container.

CREAM OF CORN AND TURNIPS WITH TURNIP GREENS

Grelar means, in Galician and Portuguese, “to sprout” and it is called grelo to any shoot, but in a particular way to the stems of turnips. When they are young, they are known as nabizas and, when they are grown and about to bloom, as turnip greens. In Galicia its importance is such that it concentrates 100% of national production, except for small farms in other areas.

As happens to almost all leafy greens, most of their weight is water, which makes turnip greens a light food. Its most valuable nutrients are in the form of fiber, vitamins, minerals and other substances that, in addition, improve the absorption and digestion of other foods.

Ingredients for 4 people:

• 1 bunch of turnip greens, clean and julienned
• 2 tender corn cobs, raw
• 1 turnip, finely chopped or grated
• 1 leek, julienned
• 1 liter vegetable broth
• 1 red onion, cut into strips
• 1 grated carrot
• 2 tablespoons soy sauce
• 4 tablespoons water
• 2 tablespoons white wine
• 2 teaspoons cane or coconut sugar
• 4 tablespoons extra virgin olive oil and salt

Preparation (25′ + 25′ cooking):

1. Cook the turnip greens 5 minutes and drain them.
2. Shell the corn and reserve three tablespoons.
3. In the pot, sauté the turnip and leek.
4. Add the corn, salt and broth, cook 20 minutes and reduce everything to cream.
5. Meanwhile, bind soy sauce with water, wine and cane or coconut sugar.
6. Sauté the onion, carrot and reserved corn.
7. In the last 2 minutes add the turnip greens and soybeans.
8. Serve the cream with stir-fry in the center.

Nutritional information:

One serving provides 130% of the necessary provitamin A per day.

PUMPKIN FLAVORED CREAM

This deliciously flavored pumpkin cream with cinnamon, leek and toasted sesame oil is a good cleansing option. It will also provide you with essential vitamins and minerals with hardly any calories.

Ingredients for 4 people:

• 4 leeks
• 800 g pumpkin, peeled and chopped
• 1 onion
• 2 teaspoons oregano
• 1 teaspoon cinnamon
• A sheet of celery
• 8 drops roasted sesame oil
• Garlic (optional)
• Olive oil
• Salt

Preparation (25′):

1. Sauté the onion and leeks in a saucepan. Once they are ready, add the pumpkin and put enough water in the casserole to simmer.
2. When the ingredients are soft, remove from heat and crush them, correcting the texture you want for the cream with the liquid that has remained from cooking.
3. Add the oregano, cinnamon, roasted sesame oil and raw celery, and crush everything until the new ingredients are completely integrated into a homogeneous cream.
4. Serve it hot with a splash of olive oil on top and, if desired, with some garlic chips.

CREAM OF CORN AND CASHEWS

The seeds are widely used in raw cooking. They provide a delicious, healthy and full of energy germ of life. Corn is a great ally of the brain, cashews keep muscles and bones in shape, cilantro and beet sprouts provide energy. Without a doubt, this raw cream is very revitalizing.

Ingredients for 4 people:

• 2 ears of fresh corn
• 100 g cashews
• 100 g yellow pepper
• 500 ml water
• 15 ml olive oil
• 1 garlic clove
• Juice of a lime
• Sea salt
• Lime zest

To decorate:

• Ground dry hot pepper
• Coriander and beet sprouts
• A few drops of olive oil

Preparation:

1. Shell the corn from the cob (reserve a handful to decorate) and crush it with all the ingredients, until a creamy paste remains.
2. At the top, you can decorate the cream with stumbles of the corn you have reserved, the sprouts, spicy to taste and a splash of extra virgin olive oil.
3. You can serve this soup at the moment or keep it cold for about 3 days. If you wish, you can temper it slightly so that it is not so cold if the weather does not accompany.

GREEN ASPARAGUS CLEANSING CREAM

When we overload the liver, we usually notice lack of concentration, constipation, dry skin, anger, apathy or difficulty in making decisions. To take care of the liver it is important to rest well, do some exercise to eliminate toxins through sweat and take certain foods.

One of these foods is green asparagus. They are rich in water and sulfur, which favor the elimination of toxins through the urine. Also, the onion and its relatives, such as leek, and all the foods of the cabbage family. A delicious way to combine them is in this green asparagus cream.

Ingredients for 2 people:

• 1 red onion, peeled and cut into half-moons or 1 large leek cut into thin slices
• 2 bunches of green asparagus, clean and without the stems
• 500 ml vegetable broth
• 2 tablespoon broccoli sprouts
• 3 tablespoons extra virgin olive oil
• Unrefined sea salt

Preparation:

1. In a saucepan, cook the onion with a little olive oil until transparent, about 7 minutes.
2. Separate the tips from the asparagus and set them aside. You will add most at the end of cooking and with some you can decorate the dish.
3. Add the asparagus to the onion, sauté a little more and pour the vegetable broth, two fingers under the vegetable.
4. Bring to a boil for 10-15 minutes over low heat and covered.
5. Once this time has passed, remove from the heat and add some of the tips you had reserved.
6. Grind taking into account that you can take a little of the water out of cooking if you want a thicker puree.
7. Serve in a bowl and decorate with the tips that remain, the broccoli sprouts and a splash of extra virgin olive oil.

CASSAVA CREAM WITH MUSHROOMS AND SPICED BREAD

INGREDIENTS (FOR 4 PEOPLE):

• 500 g cassava
• 500 ml vegetable broth or water
• 400 ml rice milk
• 1 onion
• 6 tablespoons virgin olive oil
• 75 g fresh or dried shitake mushrooms
• 1 slice wholemeal bread
• 1 teaspoon sesame
• a few strands of saffron and a pinch of coriander powder, nutmeg, sweet paprika and salt

PREPARATION (25’+50′ COOKING):

1. Chop the onion and sauté with oil. Cut the yucca into thick pieces: peel them, split them in four and remove the central nerve. Cook over medium heat with the sautéed onion, broth, milk and salt for about 20 minutes. Blend and add broth or milk if you like it looser.
2. Chop the shitakes and sauté with salt. Reservation. Cut the bread into cubes and fry over low heat. When they begin to brown add the sesame and spices, and turn off the heat, stirring well to prevent burning.
3. Serve the cream with the shitakes and the spiced bread, decorating the surface with drops of its oil, which will have taken on a beautiful color.

NUTRITIONAL INFORMATION:

• Calories: 372
• Carbohydrates: 64 g
• Protein: 4 g
• Fat: 11 g
• Cholesterol: 0 mg

LEEK CREAM AND TURMERIC KEFIR

INGREDIENTS (FOR 4 PEOPLE):

• 200 g kefir
• 3 medium leeks
• 1 small onion
• 125 g turnips
• 800 ml vegetable broth or water
• 2 tablespoons virgin olive oil
• 1 bunch fresh chives
• 1 tablespoon ground turmeric
• freshly ground white pepper
• salt

PREPARATION (12’+35′ COOKING):

1. Chop the onion and fry it in a thick-bottomed casserole with the hot olive oil, and after a few minutes add the white part of the leeks, well washed and cut into slices. Sauté over medium heat and stir constantly with a wooden spoon so that they do not hold on to the casserole.
2. When the leeks are lightly browned, add the vegetable broth or water equivalent. Then add the turnips, already peeled and cut into pieces. Season and cook well covered, for about 30 minutes.
3. After that time, remove from heat, add turmeric and, once warm, add kefir and season with freshly ground white pepper. Crush everything with the help of an electric mixer (passing it through a sieve if you consider it necessary).
4. Once the cream is ready, reserve in the fridge for a while to serve it cold. Just at the moment of taking it to the table garnish with a few sprigs of fresh chives.

VARIANT:

This cream can also be prepared with zucchini or cauliflower instead of leeks.

NUTRITIONAL INFORMATION:

• Calories: 87
• Carbohydrates: 6 g
• Protein: 3 g
• Fat: 5 g
• Cholesterol 4 mg.

SWEET POTATO CREAM WITH CHOPPED SEAWEED AND NUTS

INGREDIENTS (FOR 4 PEOPLE):

• 800 g sweet potato, peeled and chopped
• 2 leeks, washed and chopped
• 500 ml water or vegetable broth
• 500 ml oat milk
• 1 teaspoon soy lecithin
• 2 tender garlic
• 1 tablespoon peeled sunflower seeds
• 1 tablespoon pine nuts
• 2 tablespoons varied, chopped and dried seaweed
• 1 teaspoon soy sauce
• 1 teaspoon sherry vinegar or balsamic
• 9 tablespoons virgin olive oil
• salt

PREPARATION (15’+40′ COOKING):

1 M The algae is soaked. The sweet potatoes and leeks are sautéed in half of the oil and, when browned, pour the water or broth and milk, salt and cook 30 minutes over low heat. The lecithin is then added and crushed with some cooking liquid until a fine and homogeneous puree is obtained. 2. In the rest of the oil, fry the garlic, pipes and pine nuts 3 minutes, add the drained algae. Sauté 3 or 4 minutes more, remove from heat and season with soy sauce and vinegar. The cream is served with the chopped-on top.

NUTRITIONAL INFORMATION:

• Calories: 533
• Carbohydrates: 55 g
• Protein: 9 g
• Fat: 31 g
• Cholesterol: 0 mg

OATMEAL AND ROMANESCO CREAM WITH GREEN MANGO AND CARROT

INGREDIENTS (FOR 4 PEOPLE):

• 600 g chopped Romanesco cabbage
• 100 g oat flakes
• 2 onions, peeled and chopped
• 1 carrot
• half handle, not ripe
• turmeric, cinnamon powder, ground nutmeg, ground cloves
• 6 tablespoons extra virgin olive oil
• water, whole sugar, and salt

PREPARATION (15’+40′ COOKING):

1. Peel and grate the carrot and green handle, cutting the very long strips. Season with turmeric and leave to rest.
2. Sauté the onions with oil until golden brown. Add five glasses of water, oatmeal and cabbage (reserve two sprigs for garnish). Salt, cook half an hour and grind well.
3. Fry the reserved carrot and mango. Remove and hot season with cinnamon, nutmeg, cloves and a pinch of brown sugar, as if it were also a spice. Stir and serve the hot cream with the crispy dressing and steamed cabbage sprigs.

NUTRITIONAL INFORMATION:

• Calories: 314
• Carbohydrates: 28 g
• Protein: 10 g
• Fat: 17 g
• Cholesterol: 0 mg