Low calorie vegetable soup recipes

by Lauren James on April 11, 2012

Tasty vegetable soups to fill you up not fill you out!  Use these soups as a light meal or as a low calorie but filling entrée to a smaller main meal.

Veggie Soup                                                      Serves 6

Vegetarian, can be made gluten free

Ingredients:

-        1 large onion, chopped

-        3 cloves garlic, crushed

-        2 x 440g canned tomatoes, undrained and chopped

-        2 zucchini, cut into small cubes

-        2 carrots, peeled and cut into small cubes

-        Freshly ground black pepper

-        1 teaspoons dried oregano

-        2 teaspoons dried basil

-        6 cups vegetable stock (gluten free if required)

-        440g canned kidney beans, drained and rinsed OPTIONAL

-        1 ½ tablespoons chopped fresh parsley

Method:

  1. Place onion, garlic and 2 tbsp of juice from tomatoes in a saucepan and cook over medium heat for 2-3 minutes, or until onion is soft.
  2. Add zucchini, carrots, black pepper to taste, oregano and basil and cook, uncovered, for 5 minutes, stirring frequently.
  3. Stir in tomatoes and stock, bring to the boil, then reduce heat and simmer, uncovered, for 20 minutes.
  4. Add beans, if using and parsley and cook over low heat for 5 minutes longer, or until heated through.

 

Spring Vegetable Soup                                    Serves 3

Vegetarian, can be made gluten free

Ingredients:

-        Spray olive oil

-        1 leek, pale section only, washed & thinly sliced

-        2 celery sticks, sliced thinly

-        2 zucchini, thinly sliced

-        1 cup frozen peas

-        3 cups (750mL) chicken stock

-        2 tblsp shredded mint (optional)

Method:

  1. Heat a large saucepan over medium-low heat.  Spray with oil and add leek, celery & zucchini.  Cook until soft, stirring often, approximately 10 mins.
  2. Add stock and allow to come to the boil.
  3. Reduce to a simmer and add peas.  Cook for 3 mins or until heated through.
  4. Serve and sprinkle with mint if desired.

Tuscan Vegetable Soup                                    Serves 6

Vegetarian, can be made gluten free

Ingredients:

-        Spray olive oil

-        1 brown onion, roughly chopped

-        2 garlic cloves, crushed

-        2 celery sticks, thinly sliced

-        2 carrots, quartered, thinly sliced

-        2 zucchini, quartered, thinly sliced

-        2 x 400g can diced tomatoes

-        6 cups reduced salt beef stock

-        160g savoy cabbage, finely shredded

-        ½ cup frozen peas

-        400g can cannellini beans, rinsed & drained, OPTIONAL

-        ¼ cup flat leaf parsley, chopped

Method:

  1. Heat a large saucepan over medium to high heat.  Spray with oil.  Add onion and garlic. Cook, stirring for 3 minutes.  Add celery, carrot and zucchini.  Add tomatoes with juice and stock.  Cover and bring to the boil.  Reduce heat to low and cover, simmer for 10 minutes.
  2. Add cabbage and simmer for 5 minutes.  Stir in peas, beans if using and parsley.  Simmer for 5 minutes or until peas are tender.  Season to taste and serve.

 

Curried Vegetable Soup                                    Serves 3

Vegetarian, can be made gluten free

Ingredients:

-         Spray olive oil

-        2 cloves garlic, crushed

-        1 medium or 2 baby fennel bulbs, trimmed, quartered and thinly sliced

-        2 leeks, trimmed, washed and thinly sliced

-        2 medium zucchini, thinly sliced

-        3 cups (750mL) chicken stock

-        2 tsp Madras curry powder

-        420g can four bean mix, rinsed and drained (OPTIONAL)

Method:

  1. Heat a large saucepan over medium heat.  Spray with oil and add garlic.  Add fennel, leeks and zucchini, stirring often, for 6-8 minutes or until vegetables soften.  Stir in curry powder and mix to coat.
  2. Stir in chicken stock, cover and bring to the boil.  Reduce heat and gently simmer for 5 minutes.  Add beans if needed.  Serve.

 

Vegetable Miso Soup                                    Serves 4

Vegetarian, can be made gluten free

Ingredients:

-       10g sachet bonito soup stock

-        ¼ cup mirin

-        1.5 tblsp soy or tamari sauce

-        ¼ cup white miso paste

-        3 bunches, asian greens, washed and cut into 1 inch thick pieces

-        2 bunches thin asparagus stalks, cut into 1 inch pieces, woody ends discarded

-        150g mushrooms, sliced

-        60g baby spinach

Method:

  1. Combine 6 cups cold water and bonito sachet over high heat.  Bring to the boil.  Add mirin and soy sauce.  Remove ½ cup of the mixture from the pan and place in a bowl.  Add miso paste and stir to combine.  Add miso mixture to the pan.
  2. Reduce heat to medium. Add all vegetables and cook until soft.  Serve.

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