Super Low Cal Healthy Creamy Vegetable Soup

As someone who loves both cooking and eating healthy, I’m always on the lookout for recipes that are not only delicious but also nourishing and guilt-free. This Super Low-Cal Healthy Creamy Vegetable Soup is one of my absolute favorites. It’s packed with vibrant vegetables, creamy without the heaviness of dairy, and incredibly satisfying. Whether you’re looking for a light lunch, a cozy dinner, or a meal prep staple, this soup ticks all the boxes.

What I love most about this recipe is how versatile it is. You can customize it with whatever veggies you have on hand, and it’s so easy to make. Plus, it’s low in calories but high in flavor, making it perfect for anyone watching their calorie intake or simply wanting to eat cleaner. The creamy texture comes from a clever trick (no heavy cream here!), and the result is a bowl of soup that feels indulgent without the guilt. Let’s dive into what you’ll need and how to make it!

What You Need To Make This Recipe

Vegetables (carrots, celery, zucchini, and cauliflower): These veggies form the base of the soup, providing a mix of sweetness, earthiness, and creaminess. Carrots add a touch of natural sweetness, celery brings a subtle savory note, zucchini keeps it light, and cauliflower is the secret to that creamy texture without the need for dairy.

Onion and garlic: These aromatics are essential for building depth of flavor. Onion adds a mild sweetness, while garlic brings a warm, savory kick that makes the soup incredibly comforting.

Low-sodium vegetable broth: This is the liquid foundation of the soup. Using low-sodium broth allows you to control the saltiness of the dish, making it healthier and more customizable to your taste.

Nutritional yeast: This is a game-changer for adding a cheesy, umami flavor without any dairy. It’s also packed with B vitamins, making it a nutritious addition to the soup.

Olive oil: A small amount of olive oil is used for sautéing the vegetables. It adds a touch of richness and helps bring out the flavors of the aromatics and veggies.

Spices (paprika, thyme, and black pepper): These spices add warmth and complexity to the soup. Paprika brings a subtle smokiness, thyme adds an herby freshness, and black pepper gives a gentle kick.

Unsweetened almond milk (or any plant-based milk): This is the secret to achieving a creamy texture without using heavy cream. It keeps the soup light and low-calorie while adding a smooth, velvety finish.

Ingredients List

1 tablespoon olive oil
1 medium onion, chopped
3 cloves garlic, minced
2 medium carrots, peeled and diced
2 celery stalks, diced
1 medium zucchini, diced
2 cups cauliflower florets
4 cups low-sodium vegetable broth
1 teaspoon paprika
1 teaspoon dried thyme
½ teaspoon black pepper
2 tablespoons nutritional yeast
1 cup unsweetened almond milk (or any plant-based milk)
Salt to taste

How to Make Super Low-Cal Healthy Creamy Vegetable Soup

Step 1: Sauté the Aromatics

Heat the olive oil in a large pot over medium heat. Add the chopped onion and minced garlic, and sauté for 2-3 minutes until fragrant and slightly softened. This step builds the flavor foundation of the soup.

Step 2: Add the Vegetables

Toss in the diced carrots, celery, zucchini, and cauliflower florets. Stir everything together and let the veggies cook for about 5 minutes, allowing them to soften slightly and absorb the flavors of the aromatics.

Step 3: Season and Simmer

Sprinkle in the paprika, thyme, and black pepper. Pour in the vegetable broth and bring the mixture to a boil. Once boiling, reduce the heat to low and let it simmer for 15-20 minutes, or until the vegetables are tender.

Step 4: Blend for Creaminess

Using an immersion blender, carefully blend the soup until it reaches your desired consistency. If you prefer a chunkier soup, blend only half of it. For a completely smooth and creamy texture, blend it all.

Step 5: Add the Finishing Touches

Stir in the nutritional yeast and unsweetened almond milk. Taste and adjust the seasoning with salt if needed. Let the soup simmer for another 2-3 minutes to allow the flavors to meld together.

Step 6: Serve and Enjoy

Ladle the soup into bowls and garnish with fresh herbs, a drizzle of olive oil, or a sprinkle of nutritional yeast. Serve warm and enjoy!

Tips for Making This Recipe

Customize the Veggies: Feel free to swap or add other vegetables like broccoli, spinach, or sweet potatoes.
Adjust the Creaminess: If you prefer a thicker soup, add less broth. For a thinner consistency, add more broth or plant-based milk.
Make It Ahead: This soup stores beautifully in the fridge for up to 4 days or in the freezer for up to 3 months.
Boost the Protein: Add a can of white beans or chickpeas for extra protein and texture.
Spice It Up: Add a pinch of cayenne pepper or red pepper flakes for a spicy kick.

FAQs

Can I use dairy milk instead of plant-based milk?
Yes, you can use dairy milk if you’re not avoiding it. However, using unsweetened almond milk keeps the soup lower in calories and dairy-free.

Can I make this soup without a blender?
Absolutely! If you don’t have a blender, simply mash the vegetables with a potato masher for a chunkier texture.

Is this soup keto-friendly?
Yes, this soup is low in carbs and can fit into a keto diet. Just ensure the vegetable broth and plant-based milk you use are keto-approved.

How can I make this soup more filling?
Add cooked quinoa, brown rice, or shredded chicken for a heartier meal.

Can I freeze this soup?
Yes, this soup freezes well. Let it cool completely, then store it in an airtight container in the freezer for up to 3 months.

Enjoy this Super Low-Cal Healthy Creamy Vegetable Soup—it’s a bowl of comfort that’s as good for your body as it is for your soul!