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Healthy Low-Cal Vegetable Soup Recipe

Healthy Low-Cal Vegetable Soup Recipe

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Jump to Recipe· 4.9 from 146 reviews

If you’re craving something comforting yet light, I’ve got just the thing for you! This Healthy Low-Cal Vegetable Soup Recipe is absolutely fan-freaking-tastic and perfect for when you want a filling meal that won’t weigh you down. I discovered this soup on a chilly evening when I wanted creamy, cozy soup without the guilt, and it quickly became a family favorite. Trust me, once you try it, you’ll want to make it on repeat.

❤️

Why You’ll Love This Recipe

  • Ultra Creamy without the Cream: The secret cauliflower broth makes it wonderfully creamy without any heavy cream or butter.
  • Packed with Veggies & Flavor: The combo of fresh zucchinis, capsicum, carrots, and celery fills your bowl with vibrant colors and nutrients.
  • Low-Cal but Seriously Satisfying: You get a generous serving that genuinely fills you up without a calorie overload.
  • Family Approved: Even picky eaters ask for seconds, which tells you it’s a winner in our house!
A large white spoon lifts thick, creamy soup from a pot, filled with chunks of pale yellow potatoes and small pieces of reddish light orange vegetables, all suspended in a smooth, off-white broth. Tiny green herb leaves and black pepper specks scatter across the surface, giving a fresh and textured look. The creamy liquid shows a soft shine under the light, and the background is a white marbled texture. photo taken with an iphone --ar 2:3 --v 7 - Healthy Low-Cal Vegetable Soup, low-calorie vegetable soup, healthy vegetable soup, easy healthy soup recipe, light veggie soup this Recipe

Ingredients You’ll Need

Every ingredient here plays a role in building deep flavor and that silky texture—plus, they’re affordable and easy to find. When shopping, pick the freshest zucchini and crisp vegetables for the best results.

Flat lay of a medium head of fresh cauliflower with some small florets separated, two large peeled zucchinis cut into thick slices, one large roughly chopped brown onion, two whole garlic cloves, two large carrots cut into chunky pieces, three celery sticks sliced, two red bell peppers cut into square pieces, a small bunch of finely chopped fresh parsley, a small white ceramic bowl filled with clear vegetable broth, a small white ceramic bowl with fresh water, a small white ceramic bowl holding white 0% fat milk, and a small white ceramic bowl of golden olive oil, all ingredients fresh and natural, placed on a clean white marble surface, soft natural light, photo taken with an iPhone, professional food photography style, fresh ingredients, white ceramic bowls, no bottles, no duplicates, no utensils, no packaging --ar 2:3 --v 7 --p m7354615311229779997 - Healthy Low-Cal Vegetable Soup, low-calorie vegetable soup, healthy vegetable soup, easy healthy soup recipe, light veggie soup
  • Cauliflower: Acts as the base of the creamy broth—don’t toss the stem if it’s fresh! It adds subtle sweetness and body.
  • Zucchinis: Two rounds: part goes in the broth, part simmers in the soup adding texture.
  • Onions (brown, white, or yellow): They’re essential for a flavorful base, choose firm, glossy ones.
  • Garlic cloves: Whole for the broth, minced for the soup—adds that indispensable punch.
  • Vegetable or chicken broth: I love homemade vegetable broth, but store-bought works just fine!
  • Water: To help adjust broth consistency without extra calories.
  • 0% fat milk or milk of choice: Lightens and smooths the broth perfectly.
  • Garlic powder and onion powder: Little bursts of flavor enhancer magic.
  • Olive oil: Adds richness while keeping things healthy.
  • Carrots: Sweetness and nice bite contrast.
  • Celery sticks: Classic soup crunch and depth.
  • Red capsicum/bell peppers: For a colorful pop and subtle sweetness.
  • Dried thyme: Or your favorite herb to add aromatic warmth.
  • Salt and black pepper: Essential seasonings to tie everything together.
  • Fresh parsley (optional): A bright, fresh garnish that lifts the final bowl.
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Note: You’ll find the complete list of ingredients, along with their exact measurements, in the printable recipe card at the bottom of this post.

Variations

I love playing with this recipe depending on the season or what’s in my fridge. Feel free to swap veggies or tweak seasonings to suit your taste or dietary needs. The base broth will always carry that creamy magic no matter what you add.

  • Make it vegan: Use plant-based milk and vegetable broth to keep it fully plant-powered—still creamy and delicious!
  • Spicy kick: Toss in a pinch of red pepper flakes or a dash of smoked paprika for a warming twist. I once added chipotle powder, and wow, that smoky heat was next-level!
  • Seasonal swaps: Swap bell peppers for diced butternut squash in fall, or add fresh green beans in summer—vegetables that work well, you’ll see!
  • Boost protein: Stir in cooked lentils or chickpeas for a filling boost without destroying the low-calorie vibe.

How to Make Healthy Low-Cal Vegetable Soup Recipe

Step 1: Prepping Your Cauliflower and Veggies

Start by breaking off about a quarter of your cauliflower into bite-sized florets for the soup—it’s nice to have those tender chunks to enjoy later. The rest goes into the broth, roughly broken up. Don’t worry about perfection here—this recipe is forgiving. I like to peel and chop the stem if it’s fresh and firm; it adds extra flavor and body.

Step 2: Making That Magical Creamy Broth

In a large pot, toss in the cauliflower for the broth, sliced zucchinis, chopped onion, whole garlic cloves, vegetable broth, and water. Don’t fret if the liquid doesn’t fully cover the veggies—that steam and boil combo works wonders. Bring it to a boil, then simmer energetically for about 15 minutes, or until the cauliflower is tender enough to mash with a fork.

Next, blend this mixture in batches if needed—your blender might fuss with large amounts at once. I like to hold a kitchen towel over the blender lid to prevent splatters. Puree it starting on low speed, then ramp up to high until silky smooth. Add garlic powder, onion powder, pepper, and the milk, then blend again briefly. That’s your ultra creamy, super low-cal broth ready!

Step 3: Cooking the Veggies and Bringing the Soup Together

Heat olive oil in a large pot over medium-high heat. Toss in the chopped onion and minced garlic and stir for about a minute to wake up those flavors. Add carrots and celery, letting them soften for a couple of minutes—garlic aroma fills the kitchen here!

Once those are softened, add the thyme, red capsicum, and zucchini slices. Cook about two more minutes, just until they start to get tender.

Pour in your luscious creamy broth, stirring gently. If it looks too thick, splash in a little water until you hit your perfect consistency. Then add the reserved cauliflower florets. Simmer the whole pot for about 5 minutes to marry all those lovely flavors together. Season with salt and pepper to your taste.

Serve piping hot, garnished with fresh parsley if you’re feeling fancy. My family loves when I splash a bit of olive oil on top or add a grilled cheese sandwich for dunking—worth every calorie!

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Pro Tips for Making Healthy Low-Cal Vegetable Soup Recipe

  • Don’t Skip the Blend Boost: Blending the broth separately creates that creamy texture without cream—it’s the game changer.
  • Use a Towel on Your Blender Lid: Keeps you safe from hot soup splashes—learned this the hard way once!
  • Adjust Liquid to Your Liking: I always tweak the soup’s thickness by adding water, so you get exactly what you want.
  • Sauté Vege Timing: Don’t overcook the final veggies—they should be tender but keep a little bite for texture.

How to Serve Healthy Low-Cal Vegetable Soup Recipe

The image shows a close-up of a black bowl filled with creamy soup that has two main layers: a pale yellow creamy base and colorful vegetable chunks mixed throughout with white and orange pieces of potato and carrot, and green pieces of herbs and celery. A woman's hand is dipping a large, golden brown, crispy piece of cheese toast into the soup, with melted cheese stretching slightly from the toast to the soup. The background and surface have a white marbled texture, giving a clean and bright look. photo taken with an iphone --ar 2:3 --v 7 - Healthy Low-Cal Vegetable Soup, low-calorie vegetable soup, healthy vegetable soup, easy healthy soup recipe, light veggie soup

Garnishes

I love a sprinkle of fresh parsley to brighten the bowl—it adds a fresh pop of flavor and looks lovely too. Sometimes, I add a tiny drizzle of good quality olive oil or a few cracks of fresh black pepper to finish it off just right.

Side Dishes

Pair this soup with some crusty wholegrain bread or a flaky grilled cheese sandwich for dipping—it’s hands down one of my favorite combos. For something lighter, a simple mixed greens salad with a lemon vinaigrette works beautifully.

Creative Ways to Present

For a special touch on chilly nights, I’ve served this soup in mini soup bowls with a swirl of pesto or a sprinkle of toasted pumpkin seeds on top—adds texture and an extra layer of flavor your guests will love.

Make Ahead and Storage

Storing Leftovers

This soup keeps beautifully in the fridge for up to 4 days. I store it in airtight containers, and the flavors actually deepen overnight. Just remember to give it a good stir before reheating, as it can thicken a bit.

Freezing

Freezing works like a charm! I portion the soup into freezer-safe containers or bags—perfect for a quick, nourishing meal when you’re short on time. Just thaw overnight in the fridge before reheating.

Reheating

When reheating, I gently warm it on the stove over medium-low heat, stirring occasionally. If it’s thicker than you like, add a splash of water or milk to loosen it up. Microwaving works too, but just heat in short bursts, stirring in between.

FAQs

  1. Can I make this Healthy Low-Cal Vegetable Soup Recipe vegan?

    Absolutely! Just swap the milk for unsweetened plant-based milk (like almond or oat milk) and use vegetable broth. The creamy texture and flavor remain delicious.

  2. Is it necessary to blend the broth separately?

    Blending the broth separately is the trick to getting that smooth, creamy texture without adding cream. If you skip this step and just simmer everything together, you’ll end up with a chunkier soup—which is totally fine if you prefer it that way!

  3. Can I use frozen cauliflower instead of fresh?

    Yes! Frozen cauliflower works well. Reserve about a quarter for the soup, and use the rest for the broth. You can cook it from frozen, saving some prep time without sacrificing flavor.

  4. How can I adjust the soup thickness?

    After adding the creamy broth to your cooked veggies, feel free to add a little water if it’s too thick, or simmer a bit longer uncovered to reduce and thicken. This soup is flexible, so make it just how you like it!

  5. What’s the best way to store leftovers?

    Store in airtight containers in the fridge for up to 4 days or freeze in portions. For reheating, warm gently on the stove or in the microwave, stirring often.

Final Thoughts

I absolutely love how this Healthy Low-Cal Vegetable Soup Recipe turns out every time. It’s one of those easy recipes that feels fancy but is totally doable for a weeknight dinner or batch cooking for the week. I hope you enjoy making and eating it as much as my family and I do—it’s truly a comforting hug in a bowl without any guilt. Give it a go—you won’t regret it!

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Healthy Low-Cal Vegetable Soup Recipe

Healthy Low-Cal Vegetable Soup Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4.9 from 146 reviews
  • Author: Emily
  • Prep Time: 15 minutes
  • Cook Time: 35 minutes
  • Total Time: 50 minutes
  • Yield: 6 servings 1x
  • Category: Soup
  • Method: Stovetop
  • Cuisine: International
  • Diet: Low Calorie
Print Recipe

Description

This Magic Healthy Low Cal Creamy Vegetable Soup is a comforting, nutritious, and ultra-creamy soup made from a blend of cauliflower, zucchini, carrots, celery, and bell peppers. Using a homemade low-calorie broth and light milk, it offers a rich texture with minimal calories, perfect for a light meal or starter. The soup is lightly seasoned with garlic, onion powders, and thyme, making it flavorful without added fat or heavy cream.

Ingredients

Scale

Cauliflower

  • 1 medium head of cauliflower, about 600 – 700g / 1.2 – 1.4 lb

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, or 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 milk of choice)
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • Pinch black pepper

Soup

  • 1 tbsp olive oil
  • 1 garlic clove, minced
  • 1 onion, chopped (brown, white, or 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 herb of choice)
  • Salt and pepper, to taste
  • Finely chopped parsley, optional garnish

Instructions

  1. Prepare Cauliflower: Separate 1/4 of the cauliflower into small bite-sized florets and set aside for the soup. Break the remaining cauliflower into medium florets for the broth. If the cauliflower is small, peel and rough dice the stem to use as well.
  2. Make Broth: In a large pot, combine cauliflower florets for the broth, peeled sliced zucchinis, roughly chopped onion, whole garlic cloves, vegetable or chicken broth, and water. Cover with a lid, bring to a boil, then reduce heat to a vigorous simmer. Cook for about 15 minutes or until the cauliflower is soft.
  3. Blend Broth: Transfer the cooked vegetables and liquid to a blender in batches if needed. Add garlic powder, onion powder, black pepper, and 0% fat milk. Secure the lid, hold firmly with a tea towel for safety, and puree starting on low speed, gradually increasing to get a silky smooth broth. Remove the lid and set aside the creamy broth.
  4. Sauté Vegetables: Heat olive oil in a large pot over medium-high heat. Add chopped onion and minced garlic, cooking for 1 minute until fragrant. Add carrots and celery, and cook for 2 minutes until slightly tender.
  5. Add Remaining Vegetables: Stir in dried thyme, red capsicum, and sliced zucchinis. Cook for another 2 minutes until vegetables are softened.
  6. Combine and Simmer Soup: Pour the blended creamy broth into the pot with sautéed vegetables. Adjust the soup consistency with water if desired. Add the reserved small cauliflower florets. Simmer the soup for 5 minutes to blend flavors. Season with salt and pepper to taste.
  7. Serve: Ladle soup into bowls and garnish with finely chopped parsley if desired. Optionally, serve with a piece of grilled cheese for dipping.

Notes

  • Cauliflower size used is about 25 cm / 10″ in diameter but the recipe allows some flexibility based on soup thickness preferences.
  • You may substitute 500g / 1 lb frozen cauliflower florets, reserving 1/4 for the soup and using the rest for the broth. Cook from frozen as per instructions.
  • It is normal for liquid not to fully cover the vegetables while simmering; steaming and agitation during boiling will ensure cooking.
  • If using a stick blender, blend longer and cook vegetables an additional 5 minutes for softness, as it won’t get as silky smooth as a countertop blender.
  • This soup stores well in the refrigerator for up to 4 days and freezes perfectly.
  • Nutrition estimates are based on 6 servings, each approximately 2 heaped cups.

Nutrition

  • Serving Size: 1 generous bowl (about 2 heaped cups / ~300 ml)
  • Calories: 120 kcal
  • Sugar: 6 g
  • Sodium: 350 mg
  • Fat: 3 g
  • Saturated Fat: 0.4 g
  • Unsaturated Fat: 2.5 g
  • Trans Fat: 0 g
  • Carbohydrates: 18 g
  • Fiber: 5 g
  • Protein: 5 g
  • Cholesterol: 2 mg

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