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!
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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!
Such a great soup! Flavor is delish, consistency so creamy and ingredients so healthy. I will definitely be making this again. Yumm!
So pleased to hear that Jasmine! Thanks for letting me know! N x
My daughter is allergic to peppers. Will the soup change much if I don’t add them?
Not at all Liz!! Feel free to skip it or sub with another veg 🙂 N x PS Even more carrots / celery / onion will be fine!
Wow,wow and wow! Made this last night, but did not say that it had NO cream etc. and one of my family rated it 11 out of 10 the others 9.5 and they are a picky lot. Great Nagi, do you have more low cal recipes?
WHOOT!!!!! I LOVE HEARING THAT!! *Sorry for shouting, but that feedback is SO COOL!* N xx
Made this the tonight and this one totally hit it out f the ballpark. Low calories but still amazing taste. I don’t know how you do it. Everytime I cook something for your blog( which is a lot ), I feel the need to call you and tell you how delicious and easy it always was ( of course, I just post here instead …and take photos to post on my Instagram)
I bow to your culinary skills.
😂 You totally made my day Taz! Off to Instagram to find the pic! N xx
I can’t find it!! 😩
I’m so embarrassed . The one time my photo didn’t come out properly ( in my rush the photo got blurred) so I never ended up posting . But can you blame me ? That soup was calling my name and was begging to be eaten …photos be damned ! Next time I make it I will snap a photo carefully…I have a teeny bit of soup left in the fridge but that will make a pitiful photo. My instagram is private …will that matter ? ( I’m not much of a social media user so I don’t really know ☺️
I barely understand social media myself…. I just wanna cook! (And shoot and eat and film and repeat)
I made this for dinner last night, and it was very tasty. I used frozen cauliflower because I figured I had chopped enough vegetables for one day. Also, I must confess that I added some shredded chicken at the very end because my husband requested it. I was very happy with this soup and will be making it again. Thank you!
So glad you enjoyed this Jocelyn! Thanks for letting me know! N x
Can you use almond milk to make this vegan?
Yes yes yes!! 🙂
Hi Nagi, I’ve been following your blog for quite a time, and this soup looks delish! It would probably defeat the low calorie status, but I wonder how this would go with some coconut milk and a little curry powder in broth?
I think that would be a wonderful addition! Use coconut milk instead of plain milk then if you want even more you could stir it in once the soup is pureed 🙂 I would add the curry powder in when you pour the broth into the pot, then it will come together when it simmers!
Thanks Nagi, I’ll make it in the next few days and let you know how it goes
Can you freeze the soup ?
You sure can! Please see the notes 🙂 N x
I had this tonight for tea – who knew veggies could be so tasty. The flavour that comes from this soup is amazing, the vegetables were still al dente so the soup felt more wholesome. Love your recipes and love your blog.
🙌🏻 I’m so glad you enjoyed this Tracy, thanks for letting me know! N x
Made this tonight and it is very tasty. I halved the thyme, added marjoram and added a bay leaf. Nice to have on these cold Michigan nights. Didn’t want to add unwanted calories so I used cheddar flavored rice cake chips with it. Very yummy! Was wondering if you could use this base with a tomato bisque? Oh the possibilities now! Thanks!
So glad you enjoyed this Patricia! YES it can be used as a base for bisques! 🙂
I never really understood zoodles either. I’m glad I’m not alone. I’m not a big fan of vegetable soup. I always end up adding meat to mine but yours look amazing and so creamy!
April, you know I’m a carnivore through and through…. and yet even I find this incredibly satisfying! 😎
I had to make this TODAY! I can’t believe how rich, creamy and complex the flavor is! The only think I changed was to use 2% low-fat milk, because that’s what I had. I don’t even normally really love cauliflower and zucchini, but I LOVE this soup! Being happy that it’s so healthful is only a bonus. Thank for another great recipe!
YES YES YES!!!!! I’m so pleased you enjoyed this Anita, and especially thrilled that you loved it even though you aren’t a massive fan of cauliflower and zucchini! WHOOT! N xx
Hi Nagi,
Just reading this recipe has warmed me on a day with hail stones bouncing off the window! Thank you so much for coming up trumps yet again. Also a stunning photo of your glorious, handsome Dozer. You are as talented a photographer as you are a cook. Please keep the posts and photos brightening up our day x
Thank you for the kind words Fiona! And stay warm – and under solid cover!!! N xx
Nagi, when do you add the milk?
Hi Leslie! Just before you blend – it’s buried in the directions. 🙂 N x
Thank you Nagi, I read through the directions a number of times and missed that! DUH!!
Bought everything yesterday and made fresh veggie broth yesterday so it is on the menu for today or tomorrow.
I must have a thing against milk in this recipe. I made the soup today and almost forgot to add the milk to the soup!!
😂
Methinks food choices are a matter of time and place and need on an individual basis! We both are serious foodies; you are younger and fitter than I! So for me ‘survival’ is as important as taste!! When it comes to the ‘great dishes of the world’ I very, very, very definitely do not approve of them being ‘playing with’ . . . I just cook and name differently! Love your soup – no need to call it low-cal – most vegetable ones are and any reader who does not carefully read the text deserves to get it wrong idea . . .
I think we are very much on the same page here Eha, you and me both! N xx
Dozer is seriously adorable!! This soup looks great, can’t wait to try 🙂
He shamelessly trades off his good looks
Hello Nagi, am glad to hear you are in one peace AND PLEASE KEEP THAT WAY. ENJOY SNOW!! Thank you , just what I need and want good bowel of soup. Have home made chicken stock and do have cauliflower in fridge so that’s my meal for today. Thank you. Are you enjoying Japenes cousin, and do not have to cook or wash up. Happy holiday!
LOVING the food over here of course! But whenever I go away, I definitely miss home cooking! N x
ooo i love how creamy this gets! great idea to blitz the stock first then add it back! i love hearing your travels stories too ha ha i can imagine you rushing back to get your suitcase!
This sounds so good Nagi – I’ll be making this on the weekend 🙂
Thanks Margaret! Hope you enjoy it! N x
This sounds divine! Looking forward to trying it.
Thanks Wendy!! Hope you do try it! N x