Description

This Magic Healthy Low Cal Creamy Vegetable Soup combines nutrient-rich vegetables with a silky smooth broth made from cauliflower and zucchinis. It’s a low-calorie, deliciously creamy soup perfect for a light lunch or dinner. The recipe uses simple ingredients and cooking techniques to produce a comforting, flavorful, and healthy meal that can be enjoyed any time.

Ingredients

Scale

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 1.5 cm (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 (or 1 tsp of either garlic or onion powder)
Pinch of black pepper

Soup

1 tbsp olive oil
1 garlic clove, minced
1 onion, chopped (brown, white, or yellow)
2 large carrots, cut into 1.25 cm (1/2″) pieces
3 celery sticks, cut into 0.75 cm (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 1.25 cm (1/2″) slices
1 tsp dried thyme (or herb of choice)
Salt and pepper to taste
Finely chopped parsley, optional garnish

Instructions

Prepare the Cauliflower: Break off 1/4 of the cauliflower into small bite-size florets and set aside for the soup. Break the remaining cauliflower into medium florets for the broth. If your cauliflower is small, peel and rough dice the stem and add it to the broth florets.
Make the Broth: In a large pot, combine the cauliflower florets reserved for the broth, peeled sliced zucchini, roughly chopped onion, whole garlic cloves, vegetable or chicken broth, and water. Cover with a lid, bring to a boil, then reduce heat to maintain an energetic simmer. Cook for about 15 minutes or until the cauliflower is very soft.
Puree the Broth: Transfer the cooked mixture to a blender. Add garlic powder, onion powder, a pinch of black pepper, and 0% fat milk. Secure the lid tightly, place a tea towel over it for extra hold, and puree starting on low speed, gradually increasing to high until very smooth and creamy. Remove the lid carefully after blending.
Sauté the Vegetables: In a large pot over medium-high heat, heat olive oil. Add chopped onion and minced garlic, cooking for 1 minute until fragrant. Add carrot pieces and celery slices, cooking for another 2 minutes to soften slightly.
Add Capsicum and Zucchini: Add the red bell peppers and peeled zucchini slices to the pot along with dried thyme. Cook for approximately 2 minutes or until the vegetables begin to soften.
Combine with Broth and Simmer: Pour the creamy vegetable broth into the pot with the sautéed vegetables. Adjust the consistency by adding water if desired. Add the reserved small cauliflower florets. Simmer the soup for 5 minutes to meld the flavors together. Season with salt and pepper to taste.
Serve: Ladle the soup into bowls and garnish with freshly chopped parsley if using. For an indulgent twist, serve with a piece of grilled cheese perfect for dunking.

Notes

You can use vegetable or chicken broth depending on your preference; vegetable broth keeps it vegetarian.
Using 0% fat milk helps keep the calorie count low but you can substitute with other milk types if preferred.
Blending the broth ingredients until perfectly smooth is key to achieving the creamy texture without cream or high-fat dairy.
Adjust water quantity to reach your desired soup thickness before simmering with the vegetables.
Adding grilled cheese on the side is optional and adds a nice treat to the low calorie soup.

Prep Time: 15 minutes
Cook Time: 30 minutes
Category: Soup
Method: Stovetop
Cuisine: International

Keywords: low calorie vegetable soup, creamy cauliflower soup, healthy soup recipe, low fat creamy soup, zucchini soup, easy vegetable soup