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
Scale
- 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