Magic healthy low cal creamy Vegetable Soup!
User Reviews
4.9
Magic healthy low cal creamy Vegetable Soup!
Description
The Magic Healthy Low Cal Creamy Vegetable Soup features a broth made by simmering cauliflower, zucchini, onion, whole garlic cloves, vegetable broth, and water until soft, then pureeing the mixture with milk and seasoning powders. The soup base is creamy and smooth without added cream, relying on vegetables and milk for texture. Additional vegetables like carrot, celery, red bell pepper, zucchini, onion, and garlic are sauteded with thyme to add body and flavor. The combination of fresh vegetables and the lightly spiced, milky broth results in a well-balanced, vegetable-forward soup with a creamy mouthfeel that is both filling and low in calories. This recipe can be served as a light meal or appetizer, especially when garnished with fresh parsley for brightness.
Ingredients
- 1 cauliflower about 600 - 700g / 1.2 - 1.4 lb (Note 1, medium head
Low Cal Creamy Soup Broth:
- 500g / 1 lb zucchini 2 large), peeled and cut into 1.5cm / 3/5" slices
- 1 onion roughly chopped (brown, white, yellow, large
- 2 garlic whole, cloves
- 2 cups (500 ml) vegetable broth or chicken broth
- 2 cups (500 ml) water
- 1 cup (250 ml) milk or other milk of choice, 0% fat
- 1/2 tsp garlic powder or 1 tsp of one of them
- 1/2 tsp onion powder or 1 tsp of one of them
- Pinch black pepper
Soup:
- 1 tbsp olive oil
- 1 garlic minced, clove
- 1 onion , chopped (brown, white, yellow)
- 2 carrot cut into 1.25cm / 1/2" pieces, large
- 3 celery cut into 0.75cm / 1/4" slices, sticks
- 2 red bell pepper cut into 1 cm / 2/5" pieces, or capsicum
- 500g / 1 lb zucchini 2 large), peeled and cut into 1.25cm / 1/2" slices
- 1 tsp thyme or other herb of choice, dried
- salt
- black pepper
- parsley optional garnish, finely chopped
Instructions
Cauliflower:
- For soup - Break off 1/4 of the cauliflower into small bite size florets and put aside to use in the soup.
- For broth - Break up the rest of the cauliflower into medium florets. If you have a small cauliflower, use the stem too - peel then rough dice.
Broth:
- Place cauliflower for broth in a large pot. Add zucchini, onion, whole garlic cloves, vegetable broth and water. (Note 2)
- Place lid on, bring to boil then adjust heat so it's simmering energetically. Cook for 15 minutes or until cauliflower is soft.
- Transfer to blender (Note 3), add garlic powder, onion powder, pepper and milk. Place lid on, place tea towel on lid and hold down very firmly, then whizz to puree soup, starting on low then getting faster.
- Remove lid. Marvel at super low cal ultra creamy soup broth.
Soup:
- Heat oil in a large pot over medium high heat. Add onion and garlic, cook for 1 minute. Then add carrots and celery, cook for 2 minutes.
- Add thyme, capsicum and zucchini. Cook until softened, around 2 minutes.
- Pour in soup broth. Adjustment consistency with water to achieve desired thickness. Add reserved cauliflower.
- Simmer 5 minutes to bring flavours together. Season with salt and pepper.
- Serve, garnished with parsley. Or splurge your calorie credits on a piece of grilled cheese to dunk into the soup!!
Nutrition Information
Show DetailsNutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 124 kcal
% Daily Value*
| Serving | 612g | |
| Calories | 124cal | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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