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Hidden vegetable soup recipes for picky eaters

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Hidden vegetable soup is a great way to get kids who are picky eaters to eat large quantities of vegetables. 

I know some mums think hiding veggies is a bad idea and I agree picky eaters need to get used to the texture of vegetables. 

But, if it’s a trade off between one tiny mouthful of broccoli and a super large “hidden” helping of veggies eaten without protest, I plump for the latter.

Soup is particularly brilliant for hiding the green veggies that kids can find bitter, because you can puree everything up, add some lentils or beans for protein, then serve the soup with loads of cheese and yummy garlic bread for an extremely healthy quick meal.

Hidden vegetable soup is also a great way to introduce your kids to great value seasonal root veggies in winter.

The BIG trick to making hidden vegetable soup fast

The BIG BIG trick to making tasty hidden vegetable soup fast is using frozen veggies.

I try to shop for vegetables once a week, chop them all up and bag them into portions to pop in the freezer.

I’ll even freeze chopped celery and garlic.

That way you can start making soup in just a few minutes, then leave it completely alone for 15 – 20 minutes until you need to blend it.

It’s definitely on the table in less than 30 minutes with only 5 minutes actual effort.

(If like me you are a bit rubbish chopping veg you must check out this FREE video class  … which has the BEST tips for cutting veg quickly …  Lesson 4 is the one to watch.)

Two core hidden vegetable soup recipe

I have two core recipes for making picky eater friendly hidden vegetable soup.

One is a basic vegetable recipe and the other is a creamier version. 

Basic hidden vegetable soup recipe


  • Onion, celery or shallots gently fried in oil until soft
  • With garlic if you prefer which I do
  • A couple of hundred grams of vegetables per person .. you can always freeze leftovers
  • 1 litre of vegetable stock


  • Adding anything that takes a while to cook into a large saucepan first – root vegetables will need 15 to 20 minutes
  • Add very quick cook vegetables and a quarter to a half a can of  pulses for last few minutes
  • Once all the vegetables are soft, blend them with a hand blender or in a blender
  • Put the blended veggies back into the saucepan for a final warm through

Cream hidden vegetable soup recipe


  • 1/2 cup / 110g butter
  • 1/2 cup / 90g plain flour 
  • 2 cups / 0.5 litres of milk sprinkled with vegetable stock powder and seasoning
  • 1 onion
  • 2 sticks celery
  • 200g mixed seasonal vegetables of your choice


  • Melt the butter in a saucepan at a medium heat
  • Stir in the flour to make a smooth paste (roux)
  • Turn the heat down low
  • Add the 2 cups / 0.5 litres of milk with stock powder and seasoning
  • Keep stirring over a low heat until the creamy sauce thickens
  • Sautée the onion and celery in a frying pan
  • Steam or cook the vegetables in a separate saucepan
  • Add the onion, celery and vegetables to the creamy sauce
  • Blend using a hand blender or blender
  • Put the soup back in the saucepan for a gentle warm through

Toppings, Seasoning & Extras

Picky eaters can struggle with the flavour as well as the texture of some veggies, particularly green leafy vegetables.

Blending green veggies with kid-friendly tastes, like peas or carrots, helps to make the flavours more palatable,  but you can also hide flavour with dollops of dairy, mild spices and grated cheese. 

So that’s my core hidden vegetable soup recipes. Of course you want to get a variety of different veggies into your picky eater and you also want to ensure their palette is given the opportunity to experience an array of different flavours. 

So, here’s a list of 50 ideas for creating hidden vegetable soups that picky eaters will love. 

50 Soups for Picky Eaters

  1. Spinach & pea
  2. Spinach & leek
  3. Spinach & cheese
  4. Spinach & butternut squash
  5. Spinach & red pepper
  6. Spinach & sausage
  7. Spinach & potato with nutmeg
  8. Cauliflower cheese
  9. Cauliflower, potato & cheese
  10. Cauliflower & ginger
  11. Cauliflower & carrot
  12. Curried cauliflower
  13. Broccoli & cheese soup
  14. Broccoli & potato & cheese
  15. Broccoli & potato & cheese & ham
  16. Cream of broccoli with tomato puree
  17. Kale & white bean with tomato puree
  18. Kale & white bean with tomato puree & bacon
  19. Kale & mushroom
  20. Kale & mushroom & sausage
  21. Chard, lentil & sausage
  22. Chard, white bean & tomato puree
  23. Watercress & pea
  24. Pea & ham
  25. Pea & pumpkin
  26. Pea & lentil
  27. Pea & lettuce
  28. Green bean, potato & ham
  29. Leek & cheese
  30. Leek & tomato
  31. Leek & mushroom
  32. Carrot & lentil
  33. Carrot & lentil & leek
  34. Carrot & orange
  35. Parsnip & apple
  36. Curried parsnip
  37. Pumpkin & nutmeg
  38. Curried pumpkin
  39. Cabbage, potato & fontina
  40. Cabbage & apple
  41. Curried cabbage & parsnip
  42. Cabbage & bacon
  43. Cabbage, tomato & tomato puree
  44. Minestrone with brussel sprout
  45. Celery & cheese
  46. Jersusalem artichoke
  47. Jerusalem artichoke & spinach
  48. Curried artichoke
  49. Cream of mushroom with spinach & tomato puree
  50. Beetroot & orange

Original image source: LeLiving & Co

If you’re looking for more tips on how to get kids to eat plenty of veggies, check out my hidden veggie pasta sauce and savoury muffin recipes.

And have a look at The Sneaky Chef from Missy Chase Lapine … who is the expert in hiding huge quantities of daily veggies in kids’ food.




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Hidden vegetable soup for pickey eaters - simple hidden veggies soups that will get picky eaters to eat their veggies #pickyeater #kidsfood #mealplan #mealplanning #veggie #parentinghack #parenting

Miz Helen

Sunday 9th of March 2014

Congratulations!Your recipe is featured on Full Plate Thursday this week. Hope you are having a great weekend and enjoy your new Red Plate!Miz Helen

Danielle Miller

Thursday 6th of March 2014

These are great tips!! Thanks so much for linking up to the Friday Frenzy - Hope to see you this week!

The Tablescaper

Tuesday 4th of March 2014

I too love soup. I'm always making a chicken stock. I'm going to incorporate some of your ideas. Thanks so much.

- Alma, The Tablescaper

Kathy Shea Mormino

Tuesday 4th of March 2014

Love, love, love soup and you sure have given me a lot of new ideas. With the cold weather continuing here in the Northeast I will surely use a few of these of these in the near future. Thank you for sharing with the Clever Chicks Blog Hop! I hope you’ll join us again next week!

Cheers,Kathy Shea MorminoThe Chicken Chick

Marlene Baird

Tuesday 4th of March 2014

I am going to be on this page for a while checking out all these soup recipes. I found your blog on Feeding Big's In and Out of the Kitchen PARTY.