There’s something magical about a warm bowl of soup on a chilly evening. The steam rising, the aroma filling the kitchen, and that first velvety spoonful—it’s pure comfort. But what if you could enjoy all that goodness without worrying about calories? Enter the Super Low Cal Healthy Creamy Vegetable Soup, a dish that delivers the creaminess you crave with a healthy twist.
This soup is perfect for anyone looking to enjoy a delicious, filling meal while sticking to their health goals. Whether you’re meal-prepping or whipping up a quick dinner, it’s a recipe you’ll keep coming back to.
Why You’ll Fall in Love with This Soup
This soup is everything you could want:
- Healthy and Low-Calorie: Packed with fresh veggies and creamy broth made without heavy cream.
- Rich in Nutrients: Full of vitamins and minerals from wholesome ingredients.
- Customizable: Adapt it to suit your preferences with herbs, spices, or additional veggies.
- Perfect for Any Season: Light enough for summer, hearty enough for winter.
Ingredients for a Delicious, Healthy Soup
Creamy Soup Broth Ingredients
| Ingredient | Quantity |
|---|---|
| Cauliflower | 1 medium head (600-700g) |
| Zucchini (peeled) | 500g (2 large) |
| Onion (roughly chopped) | 1 large |
| Garlic cloves (whole) | 2 |
| Vegetable or chicken broth | 2 cups (500 ml) |
| Water | 2 cups (500 ml) |
| 0% fat milk (or alternative) | 1 cup (250 ml) |
| Garlic powder | 1/2 tsp |
| Onion powder | 1/2 tsp |
| Black pepper | Pinch |
Vegetable Soup Ingredients
| Ingredient | Quantity |
|---|---|
| Olive oil | 1 tbsp |
| Garlic (minced) | 1 clove |
| Onion (chopped) | 1 large |
| Carrots (diced) | 2 large |
| Celery sticks (sliced) | 3 |
| Red bell peppers (diced) | 2 |
| Zucchini | 500g (2 large) |
| Dried thyme | 1 tsp |
| Salt and pepper | To taste |
| Fresh parsley (optional) | For garnish |
Step-by-Step Instructions
1. Prepare the Cauliflower
- Separate 1/4 of the cauliflower into small florets to add texture to the soup later.
- Break the remaining cauliflower into medium-sized florets for the broth.
2. Make the Creamy Soup Broth
- In a large pot, combine the cauliflower for the broth, peeled zucchini, chopped onion, whole garlic cloves, vegetable broth, and water.
- Cover the pot, bring it to a boil, then reduce the heat to a steady simmer. Cook for about 15 minutes until the cauliflower softens.
- Carefully transfer the mixture to a blender. Add the garlic powder, onion powder, pepper, and milk. Blend until smooth and creamy.
- Set aside and marvel at your rich, velvety soup base.
3. Cook the Vegetable Soup
Sauté the Aromatics
- Heat olive oil in a large pot over medium-high heat.
- Add minced garlic and chopped onion, cooking for about 1 minute until fragrant.
Add the Veggies
- Toss in the diced carrots, celery, and thyme. Cook for 2 minutes, stirring occasionally.
- Add the red bell peppers and zucchini. Cook for another 2 minutes until the vegetables begin to soften.
Combine with the Broth
- Pour in the creamy soup broth and adjust the consistency by adding water if needed.
- Stir in the reserved cauliflower florets. Simmer for 5 minutes to allow the flavors to meld together.
- Season with salt and pepper to taste.
How to Serve Your Creamy Vegetable Soup
- Ladle the soup into bowls and garnish with finely chopped parsley for a burst of freshness.
- If you’re feeling indulgent, pair it with a slice of grilled cheese or crusty whole-grain bread for dipping.
Nutritional Information
| Nutrient | Per Serving (Approx.) |
|---|---|
| Calories | ~150 kcal |
| Protein | 6g |
| Carbohydrates | 22g |
| Fats | 4g |
| Fiber | 5g |
This soup is low in calories but high in flavor and nutrients, making it perfect for weight loss or maintaining a healthy diet.
Tips for the Best Results
1. Use Fresh Ingredients
Fresh vegetables make all the difference in flavor and texture.
2. Adjust the Consistency
For a thinner soup, add more broth or water. For a thicker texture, blend more of the soup.
3. Customize the Flavors
Experiment with herbs and spices like rosemary, basil, or smoked paprika to make it your own.
4. Meal Prep-Friendly
This soup stores well, so make a big batch and freeze portions for easy meals throughout the week.
Creative Variations
1. Add Protein
Include shredded chicken, tofu, or white beans for a heartier version.
2. Make It Spicy
A dash of chili flakes or cayenne pepper adds a delightful kick.
3. Swap the Milk
For a dairy-free option, use almond milk, coconut milk, or oat milk.
Frequently Asked Questions (FAQs)
1. Can I make this soup vegan?
Absolutely! Use vegetable broth and plant-based milk to keep it vegan-friendly.
2. How long does this soup last?
Store it in the fridge for up to 5 days or freeze it for up to 3 months.
3. Can I use frozen vegetables?
Yes, frozen vegetables can be a convenient substitute, though fresh will provide better texture and flavor.
4. Is this soup suitable for weight loss?
Definitely! It’s low in calories and packed with fiber to keep you feeling full.
5. Can I skip the milk?
Yes, but the soup will be less creamy. You can increase the broth or add a splash of plant-based cream instead.
6. How can I make the soup thicker?
Blend more of the vegetables or add a small cooked potato to the broth before blending.
Conclusion: A Soup That’s as Healthy as It Is Delicious
The Super Low Cal Healthy Creamy Vegetable Soup is the perfect blend of comfort and nutrition. It’s creamy, packed with flavor, and incredibly versatile. Whether you’re on a health kick or just want a cozy meal, this soup delivers every time.
So grab your favorite pot, chop those veggies, and get ready to savor the most satisfying bowl of soup you’ve ever made.
Super Low Cal Healthy Creamy Vegetable Soup: Guilt-Free Comfort in a Bowl
- Total Time: 40 minutes
- Yield: 4 servings 1x
Description
Enjoy a guilt-free bowl of comfort with this Super Low Cal Healthy Creamy Vegetable Soup. Packed with fresh veggies, creamy broth, and rich flavors, it’s a nutritious meal perfect for any season. Easy to prepare and endlessly customizable, it’s sure to become a staple in your kitchen.
Ingredients
- For the Creamy Soup Broth:
- 1 medium head cauliflower (600-700g)
- 500g (2 large) zucchini, peeled
- 1 large onion, roughly chopped
- 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 alternative)
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- Pinch of black pepper
- For the Vegetable Soup:
- 1 tbsp olive oil
- 1 clove garlic, minced
- 1 large onion, chopped
- 2 large carrots, diced
- 3 celery sticks, sliced
- 2 red bell peppers, diced
- 500g (2 large) zucchini, diced
- 1 tsp dried thyme
- Salt and pepper, to taste
- Fresh parsley (optional, for garnish)
Instructions
- Prepare the Cauliflower:
- Separate 1/4 of the cauliflower into small florets to use later for added texture.
- Break the remaining cauliflower into medium-sized florets for the broth.
- Make the Creamy Soup Broth:
- In a large pot, combine the cauliflower for the broth, peeled zucchini, chopped onion, whole garlic cloves, vegetable broth, and water.
- Cover and bring to a boil, then reduce heat to simmer for about 15 minutes until the cauliflower softens.
- Carefully transfer the mixture to a blender. Add garlic powder, onion powder, black pepper, and milk. Blend until smooth and creamy.
- Set aside your velvety soup base.
- Cook the Vegetable Soup:
- Heat olive oil in a large pot over medium-high heat.
- Add minced garlic and chopped onion, sautéing for about 1 minute until fragrant.
- Stir in the diced carrots, celery, and thyme. Cook for 2 minutes, stirring occasionally.
- Add the diced red bell peppers and zucchini, cooking for another 2 minutes until the vegetables begin to soften.
- Pour in the creamy soup broth and adjust the consistency by adding water if needed.
- Stir in the reserved cauliflower florets. Simmer for 5 minutes to meld the flavors.
- Season with salt and pepper to taste.
- Serve:
- Ladle the soup into bowls and garnish with fresh parsley for a burst of freshness.
- Pair with crusty whole-grain bread or a side salad for a complete meal.
Notes
- For a dairy-free option, use almond milk, coconut milk, or oat milk.
- Blend more vegetables for a thicker soup or add a small cooked potato to the broth before blending.
- This soup freezes well, making it ideal for meal prep.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Soup
- Method: Blended and Sautéed
- Cuisine: Healthy Comfort Food