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
- 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.
- 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.
- 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.
- 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.
- Add Remaining Vegetables: Stir in dried thyme, red capsicum, and sliced zucchinis. Cook for another 2 minutes until vegetables are softened.
- 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.
- 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
