Description

This Magic Healthy Low Cal Creamy Vegetable Soup is a delicious, nutrient-packed option that combines cauliflower, zucchini, and a medley of fresh vegetables to create a silky smooth, low-calorie, and creamy soup. Perfect for a light yet satisfying meal, it uses a homemade vegetable broth pureed to perfection and finished with sautéed veggies for extra flavor and texture.

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 1.5cm / 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 garlic powder
1/2 tsp onion powder (or 1 tsp of either garlic or onion powder)
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, to taste
Finely chopped parsley, optional garnish

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Instructions

Prepare Cauliflower: Break off 1/4 of the cauliflower into small bite-size florets and set aside for the soup. Break the remaining 3/4 of the cauliflower into medium florets for the broth. If the cauliflower is small, peel and roughly dice the stem to use as well.
Make Broth: Place the cauliflower florets reserved for broth into a large pot. Add the 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 15 minutes or until the cauliflower is very soft.
Blend Broth: Transfer the cooked broth vegetables and liquid to a blender in batches if needed. Add garlic powder, onion powder, black pepper, and 0% fat milk. Secure the lid firmly, covering with a tea towel for safety, and blend starting at low speed gradually increasing until smooth and creamy. Remove lid and set aside the ultra creamy, low-calorie soup broth.
Sauté Vegetables: Heat olive oil in a large pot over medium-high heat. Add the chopped onion and minced garlic and cook for 1 minute until fragrant. Add the carrots and celery pieces and cook for an additional 2 minutes to start softening.
Add Remaining Veggies: Add the dried thyme, chopped red capsicum, and sliced zucchini to the pot. Continue to cook and stir for around 2 minutes until the vegetables soften but still retain some texture.
Combine Soup: Pour in the creamy vegetable broth prepared earlier. Add the reserved bite-sized cauliflower florets for the soup. Adjust the soup’s consistency with additional water if desired. Bring to a gentle simmer and cook for 5 minutes to let flavors meld.
Season and Serve: Season the soup with salt and pepper to taste. Serve hot, garnished with finely chopped parsley if using. Optional: serve with a piece of grilled cheese for dipping to add richness.

Notes

Cauliflower used is about 25 cm / 10″ diameter, approximately the size of a basketball. Measurements are flexible in this recipe; soup thickness can be adjusted.
You may substitute with 500g / 1 lb frozen cauliflower florets—reserve 1/4 for the soup and use the rest for broth. Cook directly from frozen according to the recipe.
It’s fine if the liquid doesn’t cover the vegetables in the pot; steaming and boiling action during cooking is sufficient.
If your blender is small, work in batches. A stick blender can be used but may produce a less silky texture; in such case, cook vegetables an extra 5 minutes to soften further.
This soup keeps well refrigerated for up to 4 days and freezes excellently for longer storage.
Nutrition information is based on 6 servings, approximately 2 heaped cups (one generous bowl) per serving.

Nutrition

Serving Size: 1 bowl (approximately 2 heaped cups)
Calories: 110
Sugar: 6g
Sodium: 280mg
Fat: 3g
Saturated Fat: 0.4g
Unsaturated Fat: 2.5g
Trans Fat: 0g
Carbohydrates: 18g
Fiber: 5g
Protein: 5g
Cholesterol: 2mg