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–+ servings

Magic Healthy Low Cal Creamy Vegetable Soup

A nutritious and satisfying low-calorie creamy vegetable soup made with a variety of fresh vegetables, perfect for a healthy eating plan and a great way to use up leftover veggies.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Course Main Course, Soup
Cuisine Healthy, Vegetarian
Servings 4 servings
Calories 150 kcal

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.

Notes

Serve hot, garnished with a sprinkle of fresh parsley. Pairs well with crusty bread or a grilled cheese sandwich for a satisfying meal. Store leftovers in an airtight container in the fridge for up to 3 days.

Nutrition

Serving: 1gCalories: 150kcalCarbohydrates: 20gProtein: 6gFat: 5gSaturated Fat: 1gSodium: 500mgFiber: 5gSugar: 4g
Keyword Creamy Vegetable Soup, Easy Dinner, Healthy Recipe, Low Calorie Soup, Nutritious Meal
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