Looking for a cheap, healthy and filling meal? Vegetable soup is an excellent solution. Most vegetables soups are relatively low in calories, but store bought ones can be high in sodium and preservatives. A better solution is to make your own at home. It is simple to do, take very little time and you can make a large batch and freeze the extras. Below is a hearty low calorie vegetable soup recipe, but don’t be afraid to make little changes or additions to make it your own.
What You Will Need
- A Dutch oven or thick walled cooking pot.
- 1 teaspoon olive oil, normal not extra virgin
- 4 cloves of garlic, minced
- 1 medium onion, diced
- 2 medium carrots, peeled and diced
- 1 celery stalk, diced
- 1 leek, diced
- 1 cup frozen peas
- ½ a cabbage head, chopped
- 12 oz can of unsalted diced tomatoes
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon kosher salt
- 6 cups vegetable or chicken stock, low sodium
- Pepper to taste
- Fresh parsley
Recipe to Make Low Calorie Vegetable Soup
- Heat olive oil in the Dutch oven over medium heat until warm
- Add garlic, onions, carrots, celery and leeks and sauté until they begin to soften
- Toss in the rest of the ingredients and simmer over low heat until all the vegetables are soft
- Serve and top with a sprig of fresh parsley
Calorie and Nutrition Information
This soup is packed full of excellent vitamins, nutrients and fiber that your body needs. It very low in calories, carbohydrates, sodium and fat, but will still leave you feeling full. The calorie count varies with each batch but in averages between 50 and 65 calories per cup, which is very low for such a filling meal. It makes a great small meal or appetizer on a cool day.
Variations to this low calorie vegetable soup recipe can change its nutritional and caloric amounts, but most changes are minimal.
Some people like to toss in chopped zucchini into their soup. You would want to add this at the end and cook it till it is just soft for the best taste and texture results.
Another favorite is to add some squash or pumpkin. You can either sauté these at the beginning or add it when you add the broth. Sautéing will bring out a richer flavor and speed the cooking process a bit. If adding a squash, many people will remove the cabbage from the recipe.
Toss in a bit of barley to add some whole grains to your diet or pump up the protein with some black eyed peas. You’ll want to soak both the dried barley and black eyed peas for 6 to 8 hours before adding them to the soup to shorten the cooking time.