If you’re on the lookout for a comforting, flavorful soup that won’t weigh you down but still feels indulgent, then you’re in the right place. I’m excited to share my Creamy Low-Calorie Vegetable Soup Recipe that I absolutely adore—it’s silky, satisfying, and surprisingly light, perfect for those cozy lunches or light dinners. Trust me, once you try it, this soup will quickly become a staple in your kitchen rotation.
Why You’ll Love This Recipe
- Ultra-Creamy Texture: Thanks to the magic of blending cauliflower and zucchinis, this soup feels indulgent without any cream or heavy ingredients.
- Low-Calorie but Filling: I love that you can enjoy a generous bowl without guilt—perfect for keeping on track with healthy eating.
- Versatile and Easy to Customize: You can switch up veggies or herbs based on what you have, making it perfect for any season.
- Family-Friendly: Even picky eaters in my family go crazy for this creamy veggie goodness.
Ingredients You’ll Need
These ingredients balance nutrition and flavor beautifully. The cauliflower gives body and creaminess, zucchini adds freshness, and the combo of carrots, celery, and bell peppers creates that classic veggie soup vibe. When shopping, fresh veggies and a good quality broth really elevate the final result.
- Cauliflower: Acts as the creamy base when blended—don’t skip it! A medium head about the size of a basketball works perfectly.
- Zucchinis: Dual-purpose: they’re for both the broth and the soup, adding mild sweetness and smooth texture.
- Onion: Provides depth and a gentle sweetness when cooked down.
- Garlic cloves: Adds aromatic warmth—using both whole and minced cloves gives layers of garlic flavor.
- Vegetable or chicken broth: Pick low sodium if you prefer more control over salt, but make sure it’s rich and flavorful.
- Water: Balances out the liquids and keeps it light.
- 0% Fat Milk (or alternative): I use skim milk for that creamy mouthfeel without the calories, but any milk works.
- Garlic powder & onion powder: A subtle seasoning boost that hits the flavor just right.
- Olive oil: For sautéing the veggies—it brings a lovely depth without overpowering.
- Carrots, celery, red capsicum (bell peppers): Classic combo that adds crunch, sweetness, and color.
- Dried thyme: Herbaceous note that ties all the veggies together.
- Salt and pepper: Essential for seasoning to taste.
- Parsley (optional): A fresh garnish that brightens the final presentation.
Variations
One of the things I love about this Creamy Low-Calorie Vegetable Soup Recipe is how easy it is to personalize. Whether it’s swapping out veggies, adjusting herbs, or tweaking the creaminess level, you can make it just right for you.
- Adding leafy greens: I’ve tried stirring in spinach or kale at the end; it adds color and nutrients without changing the flavor much.
- Using different herbs: Rosemary or basil can totally change the vibe—experiment and discover your favorites.
- Dairy-free option: Substitute the milk with unsweetened almond or oat milk for a creamy finish without dairy.
- Boosting protein: For extra heartiness, top with a spoonful of cooked lentils or chickpeas; my family loves this twist.
How to Make Creamy Low-Calorie Vegetable Soup Recipe
Step 1: Prepare Your Cauliflower and Veggies
First, break off about a quarter of your cauliflower into small, bite-sized florets and set those aside for the soup later. The rest of the cauliflower, including the stem if it’s small, should be broken into medium florets to make the broth. Peel and cut your zucchinis into slices, roughly chop the onion, and get your garlic cloves ready (whole for the broth, minced for the sauté step). This prep work makes everything flow smoothly.
Step 2: Make the Low Cal Creamy Soup Broth
Pop the cauliflower florets for the broth, zucchini slices, chopped onion, whole garlic cloves, broth, and water into a large pot. Don’t worry if the liquid doesn’t cover the veggies completely—that’s perfectly fine. Bring to a boil, then lower the heat to keep it at a lively simmer. Cook for about 15 minutes or until the cauliflower is tender and ready to be pureed.
Step 3: Blend the Broth Until Silky Smooth
Transfer the cooked broth veggies into your blender (or use a stick blender if that’s what you have). Add in the garlic powder, onion powder, black pepper, and milk. Cover the blender lid with a kitchen towel and hold it securely—blending hot liquids safely is key. Start slow, then speed up to get a gorgeous, creamy texture. If your blender is on the small side, do this in batches to avoid spills. I love how this creates such a dreamy, low-calorie base that’s creamy without cream!
Step 4: Cook Your Vegetables for the Soup
In a large pot, heat olive oil over medium-high heat. Add the chopped onion and minced garlic, cooking for about a minute to awaken those flavors. Toss in the carrots and celery and sauté for another couple of minutes. Then add thyme, bell peppers, and sliced zucchini—cook until everything softens nicely, about 2 minutes. This step layers in flavor before combining with your silky broth.
Step 5: Bring It All Together and Simmer
Pour your creamy broth into the pot with the sautéed vegetables. Add the reserved cauliflower florets. If the soup seems too thick for your liking, add a splash of water to adjust the consistency. Let it simmer gently for 5 minutes so the flavors mingle and the cauliflower softens just right. Season with salt and pepper to taste—you’ll want to taste as you go to get that perfect balance.
Step 6: Serve and Enjoy!
Ladle your soup into bowls and sprinkle with fresh parsley if you’re feeling fancy. One of my favorite indulgences is dunking a piece of grilled cheese into this soup—it’s a total crowd-pleaser. But honestly, it’s fantastic all on its own.
Pro Tips for Making Creamy Low-Calorie Vegetable Soup Recipe
- Use Fresh Veggies When Possible: I find fresh cauliflower and zucchini yield the best creamy texture and flavor—frozen can work but might be a bit watery.
- Secure Your Blender Lid: Blending hot liquids can be tricky—always place a towel over the lid and hold it down firmly to prevent accidental splatters.
- Adjust Thickness to Your Taste: If you like your soup thinner, adding more water or broth after blending is the way to go.
- Don’t Rush the Simmer: Letting the flavors marry for those extra 5 minutes after combining broth and veggies makes all the difference in taste.
How to Serve Creamy Low-Calorie Vegetable Soup Recipe
Garnishes
I’m a huge fan of fresh chopped parsley for a pop of color and brightness. Sometimes, I also sprinkle a bit of smoked paprika or drizzle a touch of extra virgin olive oil for an extra layer of flavor. If you want a bit of crunch, toasted pumpkin seeds or a sprinkle of nutritional yeast shine beautifully here.
Side Dishes
Warm crusty bread or a slice of grilled cheese is my go-to for dipping—pure comfort food. For a lighter option, I often serve it alongside a simple side salad with lemon vinaigrette, balancing the creamy soup with crisp veggies.
Creative Ways to Present
For family gatherings or special occasions, I love serving this soup in mini bread bowls—everyone feels a little spoiled without extra calories. You can also top it with a swirl of herb-infused oil or homemade pesto for a gorgeous finish that’s sure to impress your guests.
Make Ahead and Storage
Storing Leftovers
I usually store leftovers in an airtight glass container in the fridge. This soup keeps beautifully for up to four days, and I love that its flavors actually deepen after resting overnight.
Freezing
Freezing the soup works great if you want to prep in advance. I let it cool fully, then portion it out into freezer-safe containers. When you’re ready, just thaw overnight in the fridge for the best texture and flavor.
Reheating
Reheat gently on the stove over medium-low heat, stirring frequently to prevent sticking. If the soup has thickened during storage, add a splash of water or broth to return to your preferred consistency.
FAQs
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Can I make this Creamy Low-Calorie Vegetable Soup Recipe vegan?
Absolutely! Simply use vegetable broth and swap the milk for a plant-based unsweetened milk like almond, oat, or soy. The soup will stay creamy and delicious without dairy.
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Is it possible to use frozen veggies for this soup?
Yes, you can use frozen cauliflower florets and zucchini if fresh isn’t available. Just reserve some florets for the soup portion and cook directly from frozen—keep in mind the soup might be a bit more watery, so adjust consistency as needed.
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How thick should the soup be?
The nice thing about this recipe is you control the thickness. I usually keep it thick enough to feel hearty but still spoonable, around the consistency of a creamy chowder. Add more water or broth after blending if you want it thinner.
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Can I add protein to this soup?
Definitely! For a more filling meal, cooked lentils, white beans, or shredded chicken can be stirred in after blending. It’s a simple way to stretch the soup into a balanced dinner.
Final Thoughts
This Creamy Low-Calorie Vegetable Soup Recipe is truly a comforting bowl of goodness that fits perfectly into healthy living without sacrificing flavor. I’ve shared it countless times with friends and family, and everyone loves how creamy and satisfying it is despite being so light. I hope you enjoy making it as much as I do—it’s the kind of recipe you’ll want to have on hand for busy weeknights, chilly days, or whenever you crave a nourishing hug in a bowl.
Print
Creamy Low-Calorie Vegetable Soup Recipe
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Total Time: 50 minutes
- Yield: 6 servings
- Category: Soup
- Method: Stovetop
- Cuisine: International
- Diet: Low Calorie
Description
This Magic Healthy Low Cal Creamy Vegetable Soup offers a luscious, creamy texture without the extra calories thanks to cleverly blended cauliflower and zucchinis. Packed with wholesome vegetables and flavored with garlic, onion, and thyme, it’s a comforting, nutritious, and guilt-free meal perfect for any season.
Ingredients
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 other 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 capsicums / 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, to taste
- Finely chopped parsley, optional garnish
Instructions
- Prepare Cauliflower: Break off 1/4 of the cauliflower into small bite-sized florets for the soup and set aside. Break the remaining cauliflower into medium florets (including the stem if your cauliflower is small, peeled and roughly diced) for the broth.
- Make Broth: Place the broccoli florets designated for broth into a large pot. Add zucchini slices, roughly chopped onion, whole garlic cloves, vegetable broth, and water. Cover with a lid and bring to a boil. Reduce heat to maintain an energetic simmer and cook for 15 minutes or until the cauliflower is tender.
- Blend Broth: Transfer the cooked vegetable mixture to a blender in batches if needed. Add garlic powder, onion powder, black pepper, and 0% fat milk. Secure the lid tightly; use a tea towel to hold the lid firmly in place and blend starting on low speed, gradually increasing until smooth and creamy. Optionally, use a stick blender but note the texture might be less silky. Set broth aside.
- Sauté Vegetables: Heat olive oil in a large pot over medium-high heat. Add chopped onion and minced garlic; sauté for 1 minute until fragrant. Add carrots and celery; cook for another 2 minutes to soften slightly.
- Add Remaining Vegetables and Herbs: Stir in dried thyme, red capsicum, and zucchini slices. Cook until vegetables are softened, about 2 minutes.
- Combine Soup: Pour the prepared creamy vegetable broth into the pot with the sautéed vegetables. Adjust consistency with additional water if needed. Add the reserved small cauliflower florets meant for the soup.
- Simmer and Season: Let the soup simmer gently for 5 minutes to allow flavors to meld. Season with salt and pepper to taste.
- Serve: Ladle the hot soup into bowls and garnish with finely chopped parsley if desired. For an indulgent touch, serve with a piece of grilled cheese for dunking.
Notes
- Cauliflower size is about 25 cm / 10″ in diameter, roughly basketball size; size variance will not significantly affect soup thickness.
- Frozen cauliflower florets (500g / 1 lb) can be used as an alternative; reserve 1/4 for the soup and the rest for broth, cooking from frozen.
- It’s normal if the liquid does not fully cover the vegetables in the pot; the boiling and steam will cook everything evenly.
- If using a small blender or stick blender, you may need to blend in batches and/or cook vegetables for an additional 5 minutes to ensure extra softness, resulting in a smoother soup.
- Soup stores well in the refrigerator for up to 4 days and freezes excellently for longer storage.
- Nutrition per serving is based on 6 servings, approximately 2 heaped cups per serving.
Nutrition
- Serving Size: 1 bowl (about 350 ml)
- Calories: 110 kcal
- Sugar: 6 g
- Sodium: 270 mg
- Fat: 3 g
- Saturated Fat: 0.4 g
- Unsaturated Fat: 2.6 g
- Trans Fat: 0 g
- Carbohydrates: 18 g
- Fiber: 5 g
- Protein: 5 g
- Cholesterol: 2 mg
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