why make this recipe
This Magic Healthy Low Cal Creamy Vegetable Soup is a delightful choice for anyone seeking a nutritious and satisfying meal. It combines a variety of fresh vegetables with a creamy texture, all while keeping the calories low. This soup is not only comforting but also packed with vitamins and minerals, making it a perfect addition to your healthy eating plan. Plus, it’s an easy way to use up leftover veggies in your fridge!
how to make Magic healthy low cal creamy Vegetable Soup!
Ingredients:
- 1 medium head of cauliflower, about 600 – 700g / 1.2 – 1.4 lb (Note 1)
- 500g / 1 lb zucchinis (2 large), peeled and cut into 1.5cm / 3/5" 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
- 1 tbsp olive oil
- 1 garlic clove, minced
- 1 onion, chopped (brown, white, 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 other herb of choice)
- Salt and pepper
- Finely chopped parsley (optional garnish)
Directions:
Cauliflower:
- For the soup, break off 1/4 of the cauliflower into small bite-sized florets and put aside to use in the soup.
- For the broth, break up the rest of the cauliflower into medium florets. If you have a small cauliflower, use the stem too – peel then rough dice.
Broth:
- Place cauliflower for broth in a large pot. Add zucchini, onion, whole garlic cloves, vegetable broth, and water.
- Place the lid on, bring to boil then adjust heat so it’s simmering energetically. Cook for 15 minutes or until cauliflower is soft.
- Transfer to a blender, add garlic powder, onion powder, pepper, and milk. Place lid on, cover it with a tea towel, and hold down very firmly. Blend to a puree, starting on low then getting faster.
- Remove the lid and marvel at the 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 the soup broth. Adjust consistency with water to reach the desired thickness. Add reserved cauliflower.
- Simmer for 5 minutes to bring flavors 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!
how to serve Magic healthy low cal creamy Vegetable Soup
Serve this soup hot, garnished with a sprinkle of fresh parsley for an extra touch. It pairs wonderfully with crusty bread or a grilled cheese sandwich for a satisfying meal.
how to store Magic healthy low cal creamy Vegetable Soup
Store any leftover soup in an airtight container in the refrigerator for up to 3 days. When ready to eat, simply reheat it on the stovetop or in the microwave until hot.
tips to make Magic healthy low cal creamy Vegetable Soup
- Make sure to chop the vegetables evenly for even cooking.
- Adjust the thickness of the soup by adding more water or broth as needed.
- For added flavor, consider tossing in herbs like dill or basil during the cooking process.
variation (if any)
Feel free to add your favorite vegetables, such as spinach, kale, or broccoli, to customize this soup to your taste. You can also swap out zucchini for other squash varieties or use different herbs based on your personal preference.
FAQs
1. Can I freeze this vegetable soup?
Yes! This soup freezes well. Just make sure to store it in a freezer-safe container for up to 3 months. Thaw in the refrigerator before reheating.
2. Is this soup suitable for those on a gluten-free diet?
Yes, this soup is naturally gluten-free if you use gluten-free broth.
3. Can I make this soup vegan?
Absolutely! Substitute the 0% fat milk with a plant-based milk of your choice and use vegetable broth to keep it vegan.
Magic Healthy Low Cal Creamy Vegetable Soup
Ingredients
For the soup base
- 1 medium head cauliflower, about 600 – 700g / 1.2 – 1.4 lb
- 2 large zucchinis, peeled and cut into 1.5cm / 3/5" slices
- 1 large onion, roughly chopped (brown, white, yellow)
- 2 cloves garlic, whole
- 2 cups vegetable or chicken broth 500 ml
- 2 cups water 500 ml
- 1 cup 0% fat milk (or other milk of choice)
- 1/2 tsp garlic powder
- 1/2 tsp onion powder (or 1 tsp of one of them)
- pinch black pepper
For the soup preparation
- 1 tbsp olive oil
- 1 clove garlic, minced
- 1 onion chopped (brown, white, yellow)
- 2 large carrots, cut into 1.25cm / 1/2" pieces
- 3 sticks celery, cut into 0.75cm / 1/4" slices
- 2 red capsicum / bell peppers, cut into 1 cm / 2/5" pieces
- 2 large zucchinis, peeled and cut into 1.25cm / 1/2" slices
- 1 tsp dried thyme (or other herb of choice)
- to taste Salt and pepper
- to garnish Finely chopped parsley (optional)
Instructions
Preparation of Cauliflower
- Break off 1/4 of the cauliflower into small bite-sized florets and put aside to use in the soup.
- Break up the rest of the cauliflower into medium florets. If you have a small cauliflower, use the stem too – peel then rough dice.
Making the Broth
- Place the cauliflower for broth in a large pot. Add zucchini, onion, whole garlic cloves, vegetable broth, and water.
- Place the lid on, bring to boil then adjust heat so it’s simmering energetically. Cook for 15 minutes or until cauliflower is soft.
- Transfer to a blender, add garlic powder, onion powder, pepper, and milk. Place lid on, cover it with a tea towel, and hold down very firmly. Blend to a puree, starting on low then getting faster.
- Remove the lid and marvel at the super low-cal ultra creamy soup broth.
Preparing the 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 the soup broth. Adjust consistency with water to reach the desired thickness. Add reserved cauliflower.
- Simmer for 5 minutes to bring flavors together. Season with salt and pepper.