Low Calorie Vegetable Soup Recipe for Healthy Eating

There’s nothing quite as comforting as a steaming bowl of homemade vegetable soup, especially when you want something light, nourishing, and packed with flavor.

This low calorie vegetable soup recipe is a staple in my kitchen, perfect for busy weeknights, meal prep, or whenever you’re craving a healthy pick-me-up.

With a medley of colorful vegetables, fragrant herbs, and a savory broth, this soup satisfies without weighing you down.

Whether you’re looking to increase your veggie intake, lose a few pounds, or simply enjoy a delicious, guilt-free meal, this recipe checks every box. It comes together easily with basic pantry staples and fresh produce, and it’s endlessly customizable.

Plus, it makes your kitchen smell absolutely amazing! In this post, I’ll share every detail you need, from the ingredient list to expert tips, so you can create the perfect pot of low calorie vegetable soup at home.

Let’s get cooking!

Why You’ll Love This Recipe

• Low Calorie & Nutritious: Packed with fiber, vitamins, and minerals, each serving is under 100 calories.
• Easy to Make: Simple prep and straightforward steps make this soup a breeze for cooks of all levels.
• Versatile: Mix and match your favorite vegetables or use up what you have in the fridge.
• Meal Prep Friendly: Keeps well in the fridge and freezer, making it great for batch cooking.
• Family-Friendly: Mild flavors and vibrant colors appeal to kids and adults alike.
• Allergy-Friendly: Naturally vegan, dairy-free, and gluten-free with no added sugar.

If you love warming plant-based meals, check out my High Protein Vegan Soup Recipes and Vegan Casserole Recipes: Easy for quick weeknight dinner too!

Ingredients

Here’s what you’ll need to make a hearty pot of low calorie vegetable soup. Feel free to swap in similar veggies depending on what you have!

• Optional additions: Spinach, kale, corn, diced potatoes, or chickpeas. Adjust broth as needed.

For a unique spin, consider drawing inspiration from Vegetarian Russian Recipes for Delicious Meatless Meals or Veg Maharashtrian Recipes: Easy & Delicious Meals.

Equipment

• Large soup pot or Dutch oven
• Cutting board
• Chef’s knife
• Wooden spoon or spatula
• Measuring cups and spoons
• Ladle
• Soup bowls
• Optional: Immersion blender (for a blended texture)
• Storage containers (for leftovers)

Instructions

1. Prep your vegetables:Thoroughly wash and dry all produce. Dice the onion, slice the carrots and celery, mince the garlic, and chop the zucchini, green beans, and cabbage.

   Measure out your peas, tomatoes, and herbs.

2. Sauté the aromatics:Heat the olive oil in a large soup pot or Dutch oven over medium heat. Add the onion, carrots, and celery.

   Cook for 5-6 minutes, stirring often, until the onion is soft and translucent.

   Want to make this oil-free? Sauté your vegetables in a splash of broth instead of oil.

3. Add garlic and seasonings:Stir in the minced garlic and Italian seasoning. Sauté for 1 minute until fragrant.

   Add a pinch of salt and pepper to build the base flavor.

4. Add remaining vegetables:Add the zucchini, green beans, diced tomatoes (with their juice), and chopped cabbage to the pot. Mix well to combine.
5. Pour in the broth:Pour in the vegetable broth and add the bay leaf if using. Increase the heat to bring the soup to a boil.
6. Simmer:Once boiling, reduce the heat to low. Cover and simmer for 20-25 minutes, or until the vegetables are tender but not mushy.

   Stir occasionally.

7. Add peas and greens:Stir in the frozen peas and any additional greens (like spinach or kale) during the last 5 minutes of cooking. Taste and adjust the seasoning with more salt, pepper, or dried herbs if needed.
8. Finish and serve:Remove the bay leaf. Ladle the hot soup into bowls and garnish each with fresh chopped parsley.

   Serve immediately.

   For a thicker texture, use an immersion blender to puree part of the soup directly in the pot. This is a great trick for extra creaminess without any added fat!

Tips & Variations

• Customize your vegetables:Swap in seasonal veggies or use up odds and ends from your fridge. Try sweet potatoes, bell peppers, mushrooms, or corn.
• Boost the flavor:Add a splash of lemon juice or apple cider vinegar before serving for brightness. A sprinkle of nutritional yeast adds savory depth.
• Add protein:Stir in cooked beans (like white beans or chickpeas) for a heartier meal. For more protein ideas, check out High Protein Vegan Soup Recipes.
• Spice it up:Add a pinch of red pepper flakes or a dash of hot sauce for gentle heat.
• Make it a meal:Serve with a slice of crusty bread, or stir in cooked brown rice or quinoa for extra staying power.
• Storage:This soup keeps in the fridge for up to 5 days, and freezes well for up to 3 months. Portion into containers for grab-and-go lunches.
• Batch cooking:Double the recipe and freeze half for busy weeks. Future-you will thank you!

“Vegetable soup is a blank canvas—don’t be afraid to get creative with your favorite flavors and textures!”

Nutrition Facts

This soup is naturally low in calories and fat while being rich in fiber, vitamins, and minerals. The following nutrition facts are an estimate per 1-cup serving, based on the listed ingredients:

Note: Actual nutrition will vary based on specific ingredients and serving size.

Serving Suggestions

• Pair with whole grain bread: Serve alongside a slice of Vegan Bread Maker Recipe for Soft and Delicious Loaves for extra fiber and satisfaction.
• Top with fresh herbs: Parsley, chives, dill, or basil add beautiful color and flavor.
• Add a squeeze of lemon: Brings brightness and a touch of acidity to each bowl.
• Make it a meal: Add a small salad or a side of Vegan Flour Tortilla Recipe Easy, Soft, and Homemade for a well-rounded lunch.
• For kids: Serve with crackers, or blend the soup until smooth for a comforting, creamy texture.
• Garnish: Sprinkle with nutritional yeast or a swirl of cashew cream for a dairy-free cheesy vibe.

Looking for more veggie-forward inspiration? You’ll love the Veggie Quesadilla Recipe Indian Style Easy & Delicious for a cozy, healthy dinner.

Conclusion

This low calorie vegetable soup is proof that healthy eating doesn’t have to be bland or boring. It’s bursting with flavor, texture, and color, yet incredibly light and easy on the waistline.

With just a handful of fresh, wholesome ingredients, you can have a comforting, nourishing meal ready in under an hour—perfect for any time of year.

Whether you’re cooking for yourself, your family, or a crowd, this recipe is sure to be a hit. Plus, with endless ways to customize, you’ll never get bored!

I hope this soup becomes a regular in your meal rotation, helping you reach your wellness goals with every delicious spoonful. If you try this recipe, let me know in the comments how you made it your own.

Happy cooking, and don’t forget to explore more healthy recipes like Vegan Slow Cooker Recipe for Easy, Delicious Meals to keep your plant-based menu fresh and exciting!