500 Calorie Vegetable Soup Recipes for Healthy Meals

Looking for a hearty, nutritious meal that won’t tip the calorie scale? Our 500 calorie vegetable soup recipes are just what you need!

Packed with vibrant veggies, wholesome herbs, and a touch of seasoning, these soups are perfect for anyone wanting to eat light without sacrificing flavor. Whether you’re aiming to lose weight, maintain a healthy lifestyle, or just enjoy comforting food, these recipes deliver a satisfying bowl full of goodness.

Plus, they are easy to prepare and budget-friendly, making them ideal for busy weeknights or meal prepping.

In this post, you’ll find detailed instructions on how to whip up delicious vegetable soups that stay within 500 calories per serving. From classic garden blends to spicy twists, these recipes highlight the versatility of vegetables and how they can transform simple ingredients into flavorful, soul-warming dishes.

Plus, you’ll discover tips to customize your soup, nutrition facts, and clever serving ideas to keep your meals exciting.

Why You’ll Love This Recipe

These 500 calorie vegetable soup recipes are a fantastic way to nourish your body with minimal calories. They are:

• Low in calories but high in fiber and nutrients, helping you feel full and energized.
• Perfect for all skill levels—simple steps mean you can make them anytime, anywhere.
• Highly customizable—adaptable to seasonal veggies or pantry staples.
• Great for meal prep and freezer-friendly, saving you time and effort.
• Filled with plant-based ingredients that support a healthy lifestyle.

Plus, these soups are a comforting way to enjoy vegetables, especially on chilly days, or when you want a light but satisfying meal.

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, diced
• 3 cloves garlic, minced
• 2 medium carrots, peeled and chopped
• 2 celery stalks, chopped
• 1 medium zucchini, diced
• 1 cup green beans, trimmed and chopped
• 1 cup diced tomatoes (canned or fresh)
• 4 cups low-sodium vegetable broth
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• Salt and black pepper, to taste
• 1 cup chopped kale or spinach
• Optional: 1/2 teaspoon red chili flakes or homemade chili powder for a spicy kick

Equipment

• Large soup pot or Dutch oven
• Cutting board
• Sharp knife
• Wooden spoon or heat-resistant spatula
• Measuring spoons and cups
• Ladle for serving
• Optional: Blender or immersion blender (for creamy texture)

Instructions

1. Heat the olive oil in your soup pot over medium heat. Add the diced onion and sauté for 4-5 minutes until softened and translucent.
2. Add the minced garlic and cook for another 1 minute until fragrant, stirring frequently to avoid burning.
3. Add chopped carrots and celery to the pot. Stir and cook for 5-6 minutes, allowing the vegetables to soften slightly.
4. Pour in the vegetable broth and bring the mixture to a boil. Once boiling, reduce the heat to a simmer.
5. Add the zucchini, green beans, diced tomatoes, dried thyme, and oregano. Stir well, then cover and simmer for 15 minutes until all vegetables are tender.
6. Season with salt, pepper, and optional chili flakes according to your taste. Stir to combine.
7. Add the chopped kale or spinach and cook for an additional 5 minutes until wilted but still vibrant green.
8. If you prefer a creamy soup, remove half the soup and blend it in a blender or use an immersion blender to puree directly in the pot. Stir the blended portion back into the pot for a thicker texture.
9. Serve hot with your favorite garnish or a side of whole-grain bread.

Tips & Variations

“For an extra protein boost, add a cup of cooked lentils or beans to the soup. This enhances nutrition without adding many calories.”

• Swap out vegetables based on seasonality or preference—think sweet potatoes, butternut squash, or bell peppers.
• Use herbs like rosemary, basil, or parsley for different flavor profiles.
• For a heartier meal, add cooked quinoa or barley (adjust calories accordingly).
• Make it spicy: Add a splash of hot sauce or finely chopped jalapeños.
• Freeze leftovers: This soup freezes beautifully for up to 3 months. Just thaw and reheat gently.

Nutrition Facts

Serving Suggestions

This vegetable soup pairs wonderfully with a variety of sides and garnishes to enhance your meal:

• Crusty whole-grain bread or a warm baguette slice for dipping.
• A dollop of plain Greek yogurt or a vegan alternative for creaminess.
• Fresh chopped herbs like parsley, cilantro, or chives sprinkled on top.
• Serve alongside a crisp green salad featuring seasonal veggies.
• For a Mediterranean touch, add a squeeze of fresh lemon juice and a drizzle of extra virgin olive oil.

Conclusion

These 500 calorie vegetable soup recipes showcase how delicious, healthy eating can be both simple and satisfying. With fresh ingredients, aromatic herbs, and easy-to-follow steps, you can create meals that nourish your body without overloading on calories.

Whether you’re a seasoned cook or just starting out, these recipes offer flexibility and flavor to suit your lifestyle. Don’t forget to experiment with different vegetables and spices to make each bowl unique to your taste.

For more wholesome and tasty plant-based options, check out our A to Z Vegetarian Recipes for Every Meal and Occasion and explore the rich variety in Ancient Grains Vegetarian Recipes for Healthy Delicious Meals.

If you love spices, don’t miss the Chilli Powder Recipe Vegan: Easy Homemade Spice Blend to add a flavorful kick to your soups.

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