The most AMAZING Vegetable Soup!! Thick and creamy, loaded with tender vegetables, it tastes luxurious and rich but itβs a SUPER HEALTHY soup recipe withΒ 90% LESS calories than the usual creamy soups!
Magic super low calorie creamy Vegetable Soup!
Though my recipe feed doesnβt exactly scream βhealthy eatingβ 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 donβt 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 donβt believe in butchering great dishes of the world for the sake of drastic calorie reduction and compromising taste. Iβd rather eat a smaller serving of something super tasty and bulk up on vegetables.
However, IΒ 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 theyβre after and I do the brainstorming).
This is the product of one such session β a Healthy, Creamy Vegetable Soup recipe thatβs just 124 calories for a big bowl and itβs 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 β 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 β a big pot of HEALTHY creamy Vegetable Soup that looks like itβs been made with tubs of cream.
Iβm 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 letβs add a nice swish of cream while weβre at it, and weβd be mad not to sautΓ© 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 donβt hold back on the cheese please, and while youβre at it, please slather the bread with butter before topping with cheese.
No, this Healthy Creamy Vegetable Soup is not βas goodβ 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. β Nagi x
Soup Dippers
More creamy cream-less soups
Homemade Cream of Chicken Soup β bid Heinz goodbye!
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Magic healthy low cal creamy Vegetable Soup!
Ingredients
- 1 medium head of cauliflower , about 600 β 700g / 1.2 β 1.4 lb (Note 1)
Low Cal Creamy Soup Broth:
- 500g / 1 lb zucchinis (2 large), peeled and cut into 1.5cm / 3/5β³ 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 / 1/2β³ pieces
- 3 celery sticks , cut into 0.75cm / 1/4β³ slices
- 2 red capsicum / bell peppers , cut into 1 cm / 2/5β³ pieces
- 500g / 1 lb zucchinis (2 large), peeled and cut into 1.25cm / 1/2β³ slices
- 1 tsp dried thyme (or other herb of choice)
- Salt and pepper
- Finely chopped parsley , optional garnish
Instructions
Cauliflower:
- For soup β Break off 1/4 of the cauliflower into small bite size florets and put aside to use in the soup.
- For broth β Break up the rest of the cauliflower into medium florets. If you have a small cauliflower, use the stem too β 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 itβs 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 DOZERΒ
A familiar sight: a furry head peeking around the bench to check out if anything of interest (to him) is going on in the kitchenβ¦.. In this case, no, just raw cauliflower!
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. Didnβt 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! π
I never really understood zoodles either. Iβm glad Iβm not alone. Iβm 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 Iβm a carnivore through and throughβ¦. and yet even I find this incredibly satisfying! π
I had to make this TODAY! I canβt believe how rich, creamy and complex the flavor is! The only think I changed was to use 2% low-fat milk, because thatβs what I had. I donβt even normally really love cauliflower and zucchini, but I LOVE this soup! Being happy that itβs so healthful is only a bonus. Thank for another great recipe!
YES YES YES!!!!! Iβm so pleased you enjoyed this Anita, and especially thrilled that you loved it even though you arenβt 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 β and under solid cover!!! N xx
Nagi, when do you add the milk?
Hi Leslie! Just before you blend β itβs buried in the directions. π 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!!
π
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 βsurvivalβ is as important as taste!! When it comes to the βgreat dishes of the worldβ I very, very, very definitely do not approve of them being βplaying withβ . . . I just cook and name differently! Love your soup β no need to call it low-cal β 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, canβt wait to try π
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 thatβs 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 β Iβll be making this on the weekend π
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
Spot on I love the soup recipe for myself being a diabetic no potato or flour to thicken YEAHπ.
I LOVE RECEIVING YOUR POSTS GREAT RECIPES AND DOZER MAKES ME SMILEβΊππ
Iβm so glad this soup fits your diet Gillian! π N x
Good idea to use the cauliflower as your βcreamyβ part. Why did I not think about that π
By the way I am with you on the grilled cheese past. Savory over sweet.
It works really well! Especially if itβs combined with zucchini which kind of reduces that distinct cauliflower taste π
Perhaps I need to do some Facetime with Dozer to cheer him up!! He looks pretty blue. Iβm glad to hear youβre staying on the safe side β Iβll keep my fingers crossed that it stays that way. And your soup really looks good. Frankly, Iβm not too big on rich soups. I prefer brothy ones and this soup would be great with the creaminess made with the veggies. And I would rather have cheese than dessert. Well, except if it was a really good ice cream, or a tiramisu, or even a fruity tart. *sigh* I guess Iβd have to have my sliver of cheese and a small cut of dessert. Sending hugs β stay safe.
Ba ha ha!!! I have a vision of him smooshing his nose into the screen trying to lick you!!!
What a great idea β Iβve already added cauliflower and zucchini to todayβs shopping list so I can make it tonight. Yum!
This soup recipe made me wonder if you have one for homemade vegetable broth. Iβd love to have a stash in my freezer β the commercial stuff always has too much salt and just doesnβt take quite right.
Iβm really looking forward to this soup β thanks for sharing!
Hi Kathleen! I must confess that is one I donβt have a βproperβ recipe for because I typically make it using vegetable offcuts! I would like to have all the key broth recipes on my site though so I will add it eventually, I promise! N x