The most AMAZING Vegetable Soup!! Thick and creamy, loaded with tender vegetables, it tastes luxurious and rich but it’s a SUPER HEALTHY soup recipe with 90% LESS calories than the usual creamy soups!
Magic super low calorie creamy Vegetable Soup!
Though my recipe feed doesn’t exactly scream “healthy eating” by any stretch of the imagination, the more discerning may have noticed that most of my dinner recipes actually have a sensible level of calories.
I don’t often cook with cream. I control my use of butter (sometimes reluctantly). And I am pretty sure I can count the deep fried recipes on this blog on one hand.
I believe that food is for enjoying not just survival. I don’t believe in butchering great dishes of the world for the sake of drastic calorie reduction and compromising taste. I’d rather eat a smaller serving of something super tasty and bulk up on vegetables.
However, I do have a thing for creating seriously tasty, super low cal meals that are filling. I have a few friends I often brainstorm with for calorie controlled food intake ideas. (Well, they brief me on exactly what they’re after and I do the brainstorming).
This is the product of one such session – a Healthy, Creamy Vegetable Soup recipe that’s just 124 calories for a big bowl and it’s seriously delish!
Secret ingredient: Pureed peeled zucchini
This recipe is sort of an extension of my Creamy Cauliflower Soup. Which I initially used as the soup broth for this healthy creamy Vegetable Soup and while tasty, it had a distinct cauliflower flavour which was not what I was after. I was specifically trying to make a super low cal cream of vegetable soup, so I wanted the white soup broth to have a fairly neutral but seasoned flavour.
The solution? Two zucchinis in the bottom of my fridge past their used by date. Peel off the green = almost pure white flesh. I knew it would thicken the soup and add silkiness just like in my Creamy Zucchini Soup – except this soup would be white.
Bingo.
Flavour!
The soup broth is also flavoured with onion and garlic which is cooked with the cauliflower and zucchini in vegetable broth and water until soft, then whizzed up until silky smooth. Pour it into the pot loaded with even more veggies, simmer to bring it all together and this is what you end up with – a big pot of HEALTHY creamy Vegetable Soup that looks like it’s been made with tubs of cream.
I’m not going to lie to you. Is it as good as making a real Cream of Vegetable Soup made using a big chunk of butter and 1/2 cup of flour to thicken milk? And let’s add a nice swish of cream while we’re at it, and we’d be mad not to sauté the veggies for the soup in more butter, because after all, butter = flavour.
Then we must, oh we MUST serve it with big hunks of grilled cheese on toast, and don’t hold back on the cheese please, and while you’re at it, please slather the bread with butter before topping with cheese.
No, this Healthy Creamy Vegetable Soup is not “as good” as that.
But does it stand on its own as a seriously delicious soup for a ridiculously low amount of calories for a gigantic VERY filling bowl?
YES IT DOES.
I know some people would use all the calorie credits for a little sweet treat. Not me. Bring on the grilled cheese. – Nagi x
Soup Dippers
More creamy cream-less soups
Homemade Cream of Chicken Soup – bid Heinz goodbye!
Browse all Soups
WATCH HOW TO MAKE IT
Hungry for more? Subscribe to my newsletter and follow along on Facebook, Pinterest and Instagram for all of the latest updates.
Magic healthy low cal creamy Vegetable Soup!
Ingredients
- 1 medium head of cauliflower , about 600 – 700g / 1.2 – 1.4 lb (Note 1)
Low Cal Creamy Soup Broth:
- 500g / 1 lb zucchinis (2 large), peeled and cut into 1.5cm / 3/5″ slices
- 1 large onion , roughly chopped (brown, white, yellow)
- 2 garlic cloves , whole
- 2 cups (500 ml) vegetable or chicken broth
- 2 cups (500 ml) water
- 1 cup (250 ml) 0% fat milk (or other milk of choice)
- 1/2 tsp each garlic powder and onion powder (or 1 tsp of one of them)
- Pinch black pepper
Soup:
- 1 tbsp olive oil
- 1 garlic clove , minced
- 1 onion , chopped (brown, white, yellow)
- 2 large carrots , cut into 1.25cm / 1/2″ pieces
- 3 celery sticks , cut into 0.75cm / 1/4″ slices
- 2 red capsicum / bell peppers , cut into 1 cm / 2/5″ pieces
- 500g / 1 lb zucchinis (2 large), peeled and cut into 1.25cm / 1/2″ slices
- 1 tsp dried thyme (or other herb of choice)
- Salt and pepper
- Finely chopped parsley , optional garnish
Instructions
Cauliflower:
- For soup – Break off 1/4 of the cauliflower into small bite size florets and put aside to use in the soup.
- For broth – Break up the rest of the cauliflower into medium florets. If you have a small cauliflower, use the stem too – peel then rough dice.
Broth:
- Place cauliflower for broth in a large pot. Add zucchini, onion, whole garlic cloves, vegetable broth and water. (Note 2)
- Place lid on, bring to boil then adjust heat so it’s simmering energetically. Cook for 15 minutes or until cauliflower is soft.
- Transfer to blender (Note 3), add garlic powder, onion powder, pepper and milk. Place lid on, place tea towel on lid and hold down very firmly, then whizz to puree soup, starting on low then getting faster.
- Remove lid. Marvel at super low cal ultra creamy soup broth.
Soup:
- Heat oil in a large pot over medium high heat. Add onion and garlic, cook for 1 minute. Then add carrots and celery, cook for 2 minutes.
- Add thyme, capsicum and zucchini. Cook until softened, around 2 minutes.
- Pour in soup broth. Adjustment consistency with water to achieve desired thickness. Add reserved cauliflower.
- Simmer 5 minutes to bring flavours together. Season with salt and pepper.
- Serve, garnished with parsley. Or splurge your calorie credits on a piece of grilled cheese to dunk into the soup!!
Recipe Notes:
Nutrition Information:
LIFE OF DOZER
A familiar sight: a furry head peeking around the bench to check out if anything of interest (to him) is going on in the kitchen….. In this case, no, just raw cauliflower!
I’m not sure about the cauliflower, would it be weird to omit?
The cauliflower is what gives it that creamy appearance and taste ☺️
THIS!! Is an amazing soup! I have told everyone about it. The creamy broth itself is a lick the bowl delicious and I am not exaggerating. I even added frozen chopped spinach and kale to the soup and that was delicious too. Cannot recommend this anymore highly !
Great idea Kiki! I’m so glad you love it!!
Made it, loved it!! Delicious soup with “magic” thick broth!! Thanks for sharing this recipe.
You’re welcome Cathy!
Lovely and looking delicious. I can’t wait to try this. Thanks for sharing.
This is very good! I’m looking forward to the leftovers. Thanks for the great recipe. (I followed the recipe very closely).
I seriously can’t beleive there’s only 124 calories in a serving – it tastes great. This is the perfect dinner for my on my diet.
Great to hear you enjoyed this one Timothy! Thanks for letting me know – N x
This was soooo good! I didn’t even know I liked cauliflower until I tried this 🙂
I’m trying to maintain a low calorie diet and I’m always on a lookout for delicious low cal recipes. This one is a keeper! Thank you 🙂
That’s terrific to hear Sandra! Glad you enjoyed this! N x
Hello. This soup is very good. Perfect for a cold rainy Sydney day. I am not known for making low-cal anything because I find such recipes somewhat dull on the palate but this soup is a keeper: I raided the fridge and had everything I needed and it is also very cheap to make and of course healthy. This will balance out the Katsu curry I made from your mother last week. It was so good we are having it every month from now on. Thank you.
Winter has finally arrived here, right??? Just when spring started!!
Thank you for this soup receipe it is just divine!
Love that you enjoyed this Paula! Thanks for letting me know – N x
So delicious! I also left zucchini chunks out as not a massive fan and added a small amount of wholegrain mustard to the sauce. Next time I might try adding some chicken and turn into a healthy creamy chicken pot pie 🙂 but will definitely make again in soup form x
That’s great to hear Katie! Thank you for letting me know you enjoyed this – N x
I made this soup today, Nagi and it really delivers! It’s beautiful. Mine was blushing a pale green colour because I threw in some left over broccoli…I know…REBEL! He-who-must-be-loved will flip over this when he tastes it. Thank you!! <3
I’m glad to hear you enjoyed this Tricia!!! Thanks for taking the time to let me know 🙂 N x
You’re welcome. As predicted my Beloved was very impressed with the creaminess AND crunch of the veggies, and has decreed its worthiness for a repeat…please…he’s a soup nerd. I also put it on a Soup club site I belong too. The Souperati were onto it minutes after I posted it. So thank you for spreading the joy.
I can’t wait to try this out! I also wanted to leave you a tip I use to reduce the amount of cream and butter I use in my creamy chowder recipes. I use instant potato flakes to thicken the broth and then just a small amount of evaporated milk (1 small can usually) until I reach the desired consistency and taste. Cuts calories and fat dramatically without sacrificing flavor or texture.
This was increadible. Thank you, Nagi! The Mexican rice was just as great.
Love hearing that Naira! So pleased you enjoyed this 🙂 N x
Great soup, easy instructions, Thank you 😊, hope to see more good food recipes !
I’m glad to hear you enjoyed this!!! Thanks for taking the time to let me know 🙂 N x
This soup has a wonderful consistency and flavor as is. I did add 2 ears of fresh corn kernels for added crunch. The texture is really nice and there are plenty of colorful vegetables to make it look appealing. I would recommend this to anyone who wanted to fill up on veggies in a great tasting way. Thanks for creating this. I will definitely make it again.
Love hearing that Patricia! So pleased you enjoyed this 🙂 N x
Made this soup yesterday with minor alterations. I left the peel on the zucchini as not only is a peeled zucchini lower in vitamin C and potassium, but it’s also virtually devoid of fiber and vitamin K. The skin itself is a rich source of antioxidant carotenoids, including lutein, zeaxanthin and beta-carotene. It leaves the soup with a very slight green huge. I used unsweetened almond milk in place of regular milk and added more fresh garlic. This soup is fantastic!
Yesssss! So glad you enjoyed it Nani! N xx
Where has this soup been all my life!!
I cannot wait for winter ( Usually make a soup on Sunday for lunches for the week!) This was an absolute hit in my house, also took leftovers to my parents, who requested the recipe! YUM! I also used what ever veggies i had on hand for the soup, but made the soup broth as per the recipe.
PS – love the Dozer updates
Love hearing that!!! Must admit I’ve been having this soup quite a lot lately, I literally just made a corn soup version the other night using the soup base as the broth and throwing in loads of corn and spinach! SO GOOD! N xx
IT’S SO GOOOOD!!
I’m thinking of adding some beans to this, I have cannelloni beans in my cupboard, do you think they’d be alright?
Oh, Nagi! I have been quietly enjoying your recipes and the life of beautiful Dozer for some time now after discovering you in a magazine I was reading in a Drs waiting room. I have since become a HUGE fan and this soup is one of my faves! It is SO YUMMY! Sometimes I add some legumes or poached chicken for some protein to make it a complete meal but I also LOVE LOVE LOVE it just as it is! Thank you! I will soon have a good harvest of Meyer lemons, can’t wait to try your lemon cake and meatloaf is on the menu this week! You are awesome!
You found me in the Waiting Room! 😂 I LOVE HEARING THAT!! N xx
I want to make this so bad. Is zucchini necessary is my biggest concern? Liliana
If you leave it out, it’s then pretty much just a cauliflower soup! N xx
The first time I made it , I only had one zucchini and it was fine but cauliflower taste was predominant. When I made it with 2 zucchini’s it was perfect. You don’t taste the zucchini at all. Just a yummy creamy soup. I do leave out the zucchini at the end as I’m not a fan of soft zucchini like that. An so I will add whatever other veggies I may have instead. It’s the base that totally makes this soup!
I honestly could not taste the zucchini. It’s like the cauliflower and the zucchini cancel each other out. It’s a perfect balance.
Hi!
So I’m in love with this recipe and you mention grilled cheese which I’m totally on bored with!
What I want to know is what is the bread/cheese stick in one of the pictures? Did you make that and if so how do you do it? I looked around on your page and couldn’t find it.
Thank you so much!
I’m so glad you like this recipe Brittany!! The cheesy stick is actually Turkish bread which I cut into “sticks” then topped with cheese and grilled 🙂 N x
I made the shrimp and potatoes with asparagus recipe tonight and it was great next time I will remove the shrimps tail 🙂 thank you
I’m glad you enjoyed it Michelle!!! Thanks for letting me know! N x