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!
Domo again Nagi
Ive made this soup as well as your other healthy low cal creamy veg soup ( the one without cauliflower) I use coconut beverage for milk. Both so good. My hubby waiting for gallbladder surgery so trying to eat super healthy w lotsa fiber and veg. Any other suggestions?
I’m so glad you love them Lesley!! I have a stack of salads and low carb meals in the categories list which might suit! N x
Oh that is great. I had not noticed the special dietary section.
Konichiwa to Dozer🐾😊
There is no cauliflower listed in your ingredients
Directions
Step 1: Place cauliflower for broth in a large pot. Add zucchini, onion, whole garlic cloves, vegetable broth and water. (Note 2)
It’s at the very top, just below Ingredients and above Low Cal Creamy Soup Broth. I missed it the first time I made this soup too!
Delicious and flavorful! I added a little parm on top. I’ll be remembering this one when I have an overabundance of garden zucchini in the summer!
Amazing!
This was fantastic! This recipe is great for someone following weight watchers.
It is a very versatile recipe. You can put so many different vegetables in this cauliflower base to customize it to your tastes. The only things I did different was to add some corn and peas. I topped mine with a little bit of turkey bacon and a sprinkle of Parmesan cheese. In the base I added a little better than bouillon chicken flavoring. Thank you so much for sharing your recipe.
V yummy recipe. I tried .its awesome 👌 . I replaced bell pepoervw 🌽.
Just wanted to say thanks for this great recipe. So satisfying, diet-friendly, and works with all sorts of veggies. Can you please create a super-low-calorie grilled cheese bread?! 😊
I can’t believe how much flavor was packed into such a simple sounding soup. The broth was so velvety and rich—still can’t get over how well it came together with no cream. My only change was to add some diced ham steak for extra protein. I will be making this again!
I’m so glad you enjoyed it Gayle!! N x
can you freeze this? there are only 2 of us so I like to cook a big pot when I make soup and freeze the leftovers for easy dinners.
Yes 100% Ellyse – I mention this in the recipe notes. N x
Thankyou. Must have missed that bit in my excitement
I added chicken and once in bowl added a pinch of freshly grated Parmesan cheese. Very yummy. Thank you for this recipe!
I’ve swapped the milk for cashew milk and used veg broth. I’m vegan so I swap things around. Didn’t use capsicums swapped for mushrooms and spiinich. It’s delicious will make again.
Perfect Katstashia!! N x
Can I use soy milk?
I love this soup! I made it in the instant pot using evaporated milk and about half a pound of cooked, crumbled turkey sausage. I’ve been eating every day for lunch and am going to make a second batch for next week. I feel like there’s a lot of versatility so I may try switching out some of the veggies.
ps I forgot to mention I halved the recipe.. but for some reason it does not half the quantity of cauliflower. So it’s 300 to 350g cauliflower halved well I’m assuming that is right and what I did. No one missed the cream in this soup very healthy it’s a Five Star Recipe 👏🌟👏🌟👏love how clever you are to swop things out for creamy non cream. I blend cashews in some recipes to give creaminess…. would love more cream – no cream recipes… I read about Tozer then the recipe! Got to get your priorities right hahaha
👏👏👏 please please more creamy – creamless recipes. Your a genius! Thanks Nagi 🤗
Yes!! Such a great alternative isn’t it Nina! N x
Greetings from UK Love this idea I don’t like dairy cream but like creamy faux recipes like this… thanks. I’m cooking this today…
I hope you love it Nina!! N x
Has anyone tried to make this vegan? Ideas? Perhaps just substituting the milk with coconut milk I guess….
Hi Aj, you definitely can – use vegetable broth and oat/almond/soy milk 🙂 N x
I’ve swapped the milk for cashew milk and used veg broth. I’m vegan so I swap things around. Didn’t use capsicums swapped for mushrooms and spiinich. It’s delicious will make again.
This is my first comment on your site, but since I found it about two months ago, I basically live on it. This recipe is SO good. I made it last night hesitantly, and WOW. Tasty and filling. Thank you, Nagi 🙂
Hello Nagi – we’re trying the 5:2 fasting diet and have just made your lovely cauli cream soup! It’s delish and your helpful addition at the bottom i.e. calories was super helpful. Thank you!
I’m so glad you enjoyed it Mary! N x
I can’t wait to try your cauliflower zucchini soup base. Looking forward to checking out more of your recipes. 🙂
Thanks so much Anita! N x
Eeeekkk. Now I’m under the pump. I used chicken OXO cubes (hides face in shame)
I’ve made this twice now and love having it on hand. Eating 2 cups is shockingly filling! I like to add in red pepper flakes for some heat, or a dash of hot sauce. I also feel like it is missing some “umami” and this time added in some MSG and it really hit the spot. If you aren’t sensitive to it I really recommend adding in just a dash as it rounds it out well
Hi Katharoni – sorry you found it lacking, it could just be the stock you’re using. 🙂 N x