The most AMAZING Vegetable Soup!! Thick and creamy, loaded with tender vegetables, it tastes luxurious and rich but it’s a SUPER HEALTHY soup recipe with 90% LESS calories than the usual creamy soups!
Magic super low calorie creamy Vegetable Soup!
Though my recipe feed doesn’t exactly scream “healthy eating” by any stretch of the imagination, the more discerning may have noticed that most of my dinner recipes actually have a sensible level of calories.
I don’t often cook with cream. I control my use of butter (sometimes reluctantly). And I am pretty sure I can count the deep fried recipes on this blog on one hand.
I believe that food is for enjoying not just survival. I don’t believe in butchering great dishes of the world for the sake of drastic calorie reduction and compromising taste. I’d rather eat a smaller serving of something super tasty and bulk up on vegetables.
However, I do have a thing for creating seriously tasty, super low cal meals that are filling. I have a few friends I often brainstorm with for calorie controlled food intake ideas. (Well, they brief me on exactly what they’re after and I do the brainstorming).
This is the product of one such session – a Healthy, Creamy Vegetable Soup recipe that’s just 124 calories for a big bowl and it’s seriously delish!
Secret ingredient: Pureed peeled zucchini
This recipe is sort of an extension of my Creamy Cauliflower Soup. Which I initially used as the soup broth for this healthy creamy Vegetable Soup and while tasty, it had a distinct cauliflower flavour which was not what I was after. I was specifically trying to make a super low cal cream of vegetable soup, so I wanted the white soup broth to have a fairly neutral but seasoned flavour.
The solution? Two zucchinis in the bottom of my fridge past their used by date. Peel off the green = almost pure white flesh. I knew it would thicken the soup and add silkiness just like in my Creamy Zucchini Soup – except this soup would be white.
Bingo.
Flavour!
The soup broth is also flavoured with onion and garlic which is cooked with the cauliflower and zucchini in vegetable broth and water until soft, then whizzed up until silky smooth. Pour it into the pot loaded with even more veggies, simmer to bring it all together and this is what you end up with – a big pot of HEALTHY creamy Vegetable Soup that looks like it’s been made with tubs of cream.
I’m not going to lie to you. Is it as good as making a real Cream of Vegetable Soup made using a big chunk of butter and 1/2 cup of flour to thicken milk? And let’s add a nice swish of cream while we’re at it, and we’d be mad not to sauté the veggies for the soup in more butter, because after all, butter = flavour.
Then we must, oh we MUST serve it with big hunks of grilled cheese on toast, and don’t hold back on the cheese please, and while you’re at it, please slather the bread with butter before topping with cheese.
No, this Healthy Creamy Vegetable Soup is not “as good” as that.
But does it stand on its own as a seriously delicious soup for a ridiculously low amount of calories for a gigantic VERY filling bowl?
YES IT DOES.
I know some people would use all the calorie credits for a little sweet treat. Not me. Bring on the grilled cheese. – Nagi x
Soup Dippers
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WATCH HOW TO MAKE IT
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Magic healthy low cal creamy Vegetable Soup!
Ingredients
- 1 medium head of cauliflower , about 600 - 700g / 1.2 - 1.4 lb (Note 1)
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, 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
Soup:
- 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
Instructions
Cauliflower:
- For soup - Break off 1/4 of the cauliflower into small bite size florets and put aside to use in the soup.
- For 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. (Note 2)
- Place lid on, bring to boil then adjust heat so it's simmering energetically. Cook for 15 minutes or until cauliflower is soft.
- Transfer to blender (Note 3), add garlic powder, onion powder, pepper and milk. Place lid on, place tea towel on lid and hold down very firmly, then whizz to puree soup, starting on low then getting faster.
- Remove lid. Marvel at 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 soup broth. Adjustment consistency with water to achieve desired thickness. Add reserved cauliflower.
- Simmer 5 minutes to bring flavours 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!!
Recipe Notes:
Nutrition Information:
LIFE OF DOZER
A familiar sight: a furry head peeking around the bench to check out if anything of interest (to him) is going on in the kitchen….. In this case, no, just raw cauliflower!
Margaret says
This is one of the best soups I have ever made and I have made a lot in my 73 years. But I still love learning! I’m not sure how you ever developed the recipe for the broth but it was everything you promised and more! I will eliminate the carrots next time as I thought it added sweetness the soup didn’t need but still used the red bell pepper, but that is just personal taste. I might suggest in your notes that you may need to do the blender step in two steps. I had too much broth for one time in the blender. I just divided the milk and spices in half for each blending. But ‘no big deal’. My question is can I use this broth for cream of mushroom soup? I’m watching calories so what better way to eliminate the normal flour/butter/cream way of making broth by using this broth recipe. Thank you again!
Nagi says
Hi Margaret, I’m so glad you loved it!! I use a stick blender here, I find it safer for hot soups. Great idea regarding the cream of mushroom soup – I’ll have to give it a go! – N x
Madison says
How long would you suggest cooking this if using a crock pot?
Judy says
Great recipe & versatile! I liked this just fine as is. I rarely get enough protein in my very picky diet so I added some dehydrated peas and some Great Northern beans just to help myself out. My only other comment is that my carrots didn’t get done in the alotted time so next time I will par steam them. Thanks Nagi. Love this one too!
Nagi says
Hi Judy, just try cutting them sightly smaller so they cook in time – N x
Fran Coate says
Love, Love Love this soup. Took no time to prepare but tasted as if I’d spent all day making it. Family and friends came back for seconds. Filling comfort food and super healthy
Nagi says
I’m so glad you loved it Fran!!
Jennifer says
Made this tonight and I am in love!! I followed it as written except I added 1 tsp of grated Parmesan cheese and it was fantastic!!! My husband loves it!! I am excited to try some variations with adding chicken or wild rice as well!!! Thank you for this amazing dish!!!
Nagi says
I’m so glad it was a hit Jennifer – the perfect way to eat more veggies!
Valerie says
Super excited to try this one! I make a cauliflower chowder with a partially pureed cauli base and we love it — I think the addition of the zucchini is genius. I’m married to a dairy-loving man, though, so I’m certain some white cheddar cheese will be making its way into this dish. Perhaps table-side so as not to totally diminish the lightness of the dish. {wink} Thank you for sharing!
Nagi says
I hope it’s a hit Valerie, keep me updated!
Diana Schlaich says
Can I cook this in the slowcooker? And if so, in what order and how long?
Barb says
What a neat way to clean out the fridge of veges. This is absolutely amazing, very filling and very tasty. I can’t believe there’s no cream involved.
MOTH raved about it; can’t wait for leftovers for lunch.
Nagi says
Wahoo, that’s great to hear Barb!
Jing Wang says
Hi Nagi,
This is Jing. I want to thank you for sharing all the great recipes. I absolutely loved everything I have tried. It’s such a joy to read your blog.
Nagi says
Thank you so much Jing!
V.Vampire says
im not a huge fan of zucchini. r there any substitutes?
Nagi says
Hi V, the zucchini is what makes up the broth here – you can’t really taste them but I haven’t tried with any substitutes sorry!
Sharyn Conduit says
Absolutely delicious! Even my husband thought it had cream in it! A definite regular during winter!
Nagi says
You’re converted Sharyn, I’m so glad you both loved it – N x
Nary says
Do you think this would freeze okay?
Judith says
This soup is just so tasty and filling. Will definitely be doing again.
Nagi says
Great Judith! 🙌
Nagi says
Hi Amanda – can you describe the weird flavour? Is it a bitter flavour in the broth? If so, it would be the zucchini. On the very odd occasion, I have been unlucky and gotten zucchinis with a weird bitter flavour. It looked normal so I didn’t notice until the soup was finished. It was terrible!! N x
Amanda says
Oops! Previous comment should read ‘from the thyme’!
Christine Adams says
Nagi you have done it again!
This soup was amazing. It is also a way of cleaning out the fridge of sorry looking vegs. Will definately be doing it again although maybe with a little less red capsicum. Oh so good!!!!
Nagi says
🙌 Perfect!
Kim says
This soup is amazing and so delicious! I forgot the milk but it was still creamy. I’m trying to increase the vegies my family eats and I’ve already been asked to make this soup again.
Thanks for all your wonderful recipes Nagi – you have a magic touch! I regularly cook your recipes with complete confidence as your recipes and guidance are spot on and always full of flavour.
I originally found you years ago from a Super Food Ideas magazine recipe for baked chicken drumsticks that taste like fried and was a Nagi devotee from then on.
Love the way you describe your recipes, the short, helpful videos and the Dozer pics.
Best wishes, Kim
Nagi says
Wow I feel like Super Food Ideas mag was a lifetime ago! I’m so glad you enjoyed this Kim, thanks for sharing your feedback! N x
Sara says
So 2 cups = 124 callories
Nagi says
Hi Sara, yes that’s correct!
Lauris says
Can the soup be made in an instant pot?
Nagi says
I haven’t tried, but if you wanted to, you could make the broth in an instant pot then do the remaining steps as per the recipe – N x
Linda Ball says
Love your recipies and wonderful tips, and I love you. I’m always so excited about seeing pictures of Dozer and finding out what he’s up to! Again, thank you!
Nagi says
Thanks so much Linda, that’s so sweet of you!
Lisa says
Trying this later 😊
Nagi says
I’d love to know what you think!