Hidden Vegetable Pasta Soup (Soupa Me Asteraki)
- Aug 10, 2023
- 3 min read
Updated: Jul 31
Looking for a healthy soup the whole family will love? This Hidden Vegetable Pasta Soup (Soupa Me Asteraki) is packed with blended vegetables, gluten-free pasta and simple pantry ingredients to create a nourishing, naturally creamy one-pot meal. It's perfect for picky eaters, meal prep and cosy lunches or dinners.
This Hidden Vegetable Pasta Soup (Soupa Me Asteraki) is one of those comforting recipes that proves simple ingredients can create something truly delicious. Loaded with hidden vegetables blended into a rich, silky broth, it's a nourishing Greek-inspired soup that's perfect for the whole family. The vegetables completely melt into the soup, creating a naturally creamy texture without any cream, while the gluten-free pasta makes it hearty enough for lunch or dinner.
Whether you're feeding picky eaters, looking for an easy meal prep recipe or simply want a wholesome one-pot meal, this soup is always a winner. It freezes well, reheats beautifully and is a favourite in our home - my children regularly asks me to make it, even though it's packed full of vegetables!
Why You'll Love This Recipe
Perfect for Picky Eaters
Blending the vegetables into the broth creates a smooth, creamy soup where the vegetables are completely hidden, making it an easy way to add extra goodness to family meals.
Great for Meal Prep
This soup keeps beautifully in the refrigerator and is ideal for work lunches or school lunches in a thermos.
Budget-Friendly
Made with everyday pantry staples and inexpensive vegetables, it's a nourishing meal that won't stretch the grocery budget.
One-Pot Recipe
Everything cooks in one pot, making preparation simple and washing up even easier.
Watch How to Make It
Helpful Tips
Blend Until Completely Smooth
Using an immersion blender creates the smoothest texture. If you don't have one, transfer the cooked vegetables and a few ladles of stock to a food processor or high-speed blender before returning everything to the pot.
Gluten-Free Pasta
Gluten-free pasta can stick together as it cooks, so stir it frequently during the first few minutes after adding it to the soup.
Adjust the Consistency
Every gluten-free pasta absorbs liquid differently.
If the soup becomes too thick, simply add a little extra boiling water.
If it's too thin, cover the pot and let it sit for 10 minutes after cooking. The pasta will continue absorbing the broth and naturally thicken the soup.
Make It Dairy-Free
Skip the parmesan or use your favourite dairy-free hard cheese alternative.
Storage
Store leftovers in an airtight container in the refrigerator for up to 4 days.
Freezing
Freeze the soup for up to 3 months. For the best texture, slightly undercook the pasta if you know you'll be freezing it.
Meal Prep
Divide cooled soup between individual containers or glass jars for quick lunches throughout the week. Reheat in the microwave or warm on the stovetop, adding a splash of boiling water if the soup has thickened during storage.
Other Soup Recipes
Chicken and Rice Healing Soup, gluten-free
Hearty Lentil Soup, gluten-free
Hidden Vegetable Pasta Soup (Soupa Me Asteraki)
Serves: 4 | Prep: 10 minutes | Cook: 30 minutes
INGREDIENTS
250 g gluten-free small pasta (stelline, orzo or small elbows)
8 cups water (plus extra if needed)
¼ cup extra virgin olive oil
2 tablespoons tomato paste
1 large brown onion, roughly chopped
1 large carrot, roughly chopped
2 celery stalks, strings removed and roughly chopped
1 red capsicum, roughly chopped
4 garlic cloves
2 teaspoons sea salt
1 teaspoon freshly ground black pepper
A handful of fresh parsley, finely chopped (optional)
To Serve
Finely grated parmesan or dairy-free alternative
Extra virgin olive oil
Freshly cracked black pepper
Chopped parsley
INSTRUCTIONS
1. Cook the Vegetables
Bring the water to the boil in a large saucepan.
Add the olive oil, tomato paste, onion, carrot, celery, capsicum, garlic and sea salt. Stir well and bring back to a gentle boil.
Reduce the heat, cover and simmer for 20-30 minutes, or until the vegetables are very soft.
2. Blend the Soup
Using an immersion blender, blend the vegetables until the soup is completely smooth and creamy.
Season with the black pepper.
3. Cook the Pasta
Bring the soup back to a gentle boil.
Add the gluten-free pasta and cook for 8–12 minutes, stirring regularly during the first few minutes, until the pasta is tender.
If the soup becomes too thick, simply stir through a little extra boiling water until you reach your preferred consistency.
4. Serve
Ladle into bowls and finish with chopped parsley, a drizzle of extra virgin olive oil, freshly cracked black pepper and plenty of finely grated parmesan.
Serve immediately.
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Recipe and Photography Margaret Pahos for @CreateCookShare
My children loved this! Couldn't find the star gluten free pasta so I made it using elbow pasta and turned out great.