What if I told you there’s a way to get that velvety, rich texture you love without the guilt? You can have your creamy vegetable soup and feel good about it too.
Estimated reading time: 5 minutes
This creamy vegetable soup is packed with nutrients, fiber, and flavour. And the secret to its luscious texture isn’t flour or cream—it’s the vegetables themselves.
The words “creamy” and “low-calorie” don’t exactly go together. We picture heavy cream, butter, flour, and a calorie count that makes us feel a little guilty. This low calorie creamy vegetable soup recipe is a game-changer.
The Magic Ingredient: Starchy Vegetables
The key to creating a creamy soup without adding a ton of fat is to use vegetables that naturally become thick and smooth when cooked and blended.
- Cauliflower: When boiled and puréed, it provides a subtle, almost nutty flavour and a fantastic, smooth consistency. It’s also incredibly low in calories and a great source of Vitamin.
- Potatoes: A small amount of potato adds body and a wonderful starchy thickness to the soup.
- Zucchini gives a creamy, velvety texture to the soup with keeping the calorie count in control.
Why You’ll Love This Soup Recipe
- Low Calorie soup that is incredibly filling and satisfying.
- Nutrient-Dense: It’s a fantastic way to pack a variety of vegetables into one delicious meal.
- Dairy and Gluten Free: This soup is totally plant based without any added flour or starch.
- Customizable: Don’t have cauliflower? Try broccoli or potato. Want to add more flavour? Toss in some ginger, a pinch of curry powder, or a drizzle of chilli oil.
Ingredients You’ll Need
- Soup Base: Cauliflower, Zucchini, Garlic, Thyme. Bay Leaf, Salt, and Water.
- Coconut Milk or any other plant based milk like oat or almond.
- Olive Oil or vegetable oil to saute the aromatics and vegetables.
- Onion, Minced Garlic, Celery to build the soup flavour.
- Vegetables: Carrot, Sweet Corn, Mushroom, Broccoli. Red Bell Pepper
- Seasoning: Salt, Black Pepper, and Oregano
- Fresh Herbs like parsley, chives, or cilantro
How To Make Vegetable Soup
1) Make Creamy Soup Base
- Add the cauliflower florets, diced zucchini, garlic, thyme, bay leaf, salt, and water to the pot. Bring to a boil.
- Once boiling, reduce the heat to a simmer, cover the pot, and let it cook for 15 minutes, or until the cauliflower is fork tender.
- Carefully transfer the soup to a blender, or use an immersion blender directly in the pot. Add coconut milk. Blend until the soup is completely smooth and creamy.
2) Sauté the Aromatics
- Heat the olive oil in a large pot or Dutch oven over medium heat.
- Add the chopped onion, garlic, and celery. Saute for a minute to release the aroma.
- Add the mixed vegetables. Sauté for 5 -7 minutes, until the vegetables begin to soften.
3) Simmer and Serve
- Add the blended soup base to the pot. Season generously with salt and black pepper to your liking.
- Simmer over low heat for 3 – 5 minutes.
- Garnish with fresh herbs or a sprinkle of crushed black pepper.
Serve it as a light lunch, or a comforting, low calorie meal for dinner. For protein intake, serve it with crispy tofu, Indian style grilled paneer, or thecha paneer. It’s also delicious served cold on a hot day!
More Healthy Soup Recipes
- Oats Soup
- Thai Coconut Soup
- Green Goddess Soup
- Vegetable Barley Soup
- Healthy Manchow Soup
- Tomato Couscous Soup
Get 15+ Vegetable Soup Recipes here
follow us on Youtube and Instagram for video recipes.
Creamy Vegetable Soup Recipe
This low calorie creamy vegetable soup recipe is a game-changer. The secret isn't flour or cream—it's the vegetables themselves.
Save
Print
Pin
Rate
Servings: 4 adults
Calories: 87kcal
- stockpot or saucepan
- Blender
Ingredients
Ingredients For Creamy Base:
- 1 Cup cauliflower florets
- 1 small size zucchini peeled and cut into rounds
- 4 garlic cloves
- 2 – 3 sprigs of thyme
- 1 bay leaf
- 2 Cup water
- ½ teaspoon salt
- ¼ Cup coconut milk
Ingredients For Soup:
- 1 teaspoon olive oil
- 1 teaspoon minced garlic
- 1 small size onion, finely chopped
- 1 small size celery stalk, finely chopped
- ¼ Cup sweet corn kernels
- ¼ Cup finely chopped carrot
- ¼ Cup finely chopped red bell pepper
- ¼ Cup broccoli florets
- ¼ Cup chopped zucchini
- ¼ teaspoon oregano
- ¼ teaspoon salt or to taste
- ¼ teaspoon black pepper
- handful of parsley, chopped
Instructions
Make Creamy Soup Base
- Add the cauliflower florets, diced zucchini, garlic, thyme, bay leaf, salt, and water to the pot. Bring to a boil.
- Once boiling, reduce the heat to a simmer, cover the pot, and let it cook for 15 minutes, or until the cauliflower is fork tender.
- Carefully transfer the soup to a blender, or use an immersion blender directly in the pot. Add coconut milk. Blend until the soup is completely smooth and creamy.
Prepare Soup
- Heat the olive oil in a large pot or Dutch oven over medium heat.
- Add the chopped onion, garlic, and celery. Saute for a minute to release the aroma.
- Add the mixed vegetables. Sauté for 5 -7 minutes, until the vegetables begin to soften.
- Add the blended soup base to the pot. Season generously with salt and black pepper to your liking. Simmer over low heat for 3 – 5 minutes.
- Garnish with fresh herbs or a sprinkle of crushed black pepper.
- Serve creamy vegetable soup warm.
Recipe Notes:
- If using a regular blender, be very careful with the hot liquid—do not fill the blender more than halfway, and vent the lid slightly to allow steam to escape.
- Do not cook the soup for too long after adding blended vegetable base as it has coconut milk.
- You can use vegetable or chicken stock instead of water to simmer the cauliflower and zucchini.
- If the soup is too thick, add little water or vegetable stock to get the desired consistency.
Nutrition
Calories: 87kcal | Carbohydrates: 11g | Protein: 3g | Fat: 5g | Saturated Fat: 3g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 1g | Sodium: 466mg | Potassium: 401mg | Fiber: 3g | Sugar: 4g | Vitamin A: 1824IU | Vitamin C: 44mg | Calcium: 44mg | Iron: 1mg
If you try this recipe, please leave a comment and a rating. This helps us grow and reach more food lovers like you.
Leave Your Rating & Comment