Sometimes you just want dinner to be deeply satisfying—like, really hearty and comforting—but you don’t want it to sabotage your health goals, you know? That’s exactly why I’m obsessed with this Low Calorie Vegetable Soup. It’s brimming with fiber and flavor, making it the kind of meal that fills you up for hours. As a recipe developer focused on wellness, I always aim for balance, and this soup is proof you don’t have to sacrifice taste when you’re eating clean. It’s truly my go-to for feeling nourished!
Why This Low Calorie Vegetable Soup Supports Your Goals
This soup isn’t just light; it’s strategically built to keep you feeling satisfied, which supports whatever health journey you’re on. When you’re looking for great weight loss soup recipes, the trick is fiber, and this soup is practically swimming in it! Because it’s so simple and cooks mostly on its own, it slides right into your busy schedule, making it a perfect Weeknight Dinner Idea. Seriously, prepping this is easier than ordering takeout.
Flavor Without the Calories in Your Low Calorie Vegetable Soup
Sometimes low calorie means low joy, but never with this recipe! We load it up with herbs—thyme, oregano, even a little rosemary—which gives it a deep, savory background flavor you might expect from a soup that simmered all day. You get all those amazing vegetable notes without needing heavy cream or loads of oil. It tastes intentional, not like diet food. Trust me, the flavor is all there!
Essential Ingredients for Your Low Calorie Vegetable Soup
Okay, let’s talk about what makes this soup so fantastic and filling. We’re piling in the veggies, which is how we keep the calories low while bumping up the fiber content. The ingredient list looks long, but honestly, you’re just chopping and tossing! You’ll need about three tablespoons of olive oil to start that flavor base, along with diced Vidalia onion and celery. Don’t forget that four cloves of garlic—mince them finely so they melt into the flavor profile!
For the main bulk, we use things that hold up well: thinly sliced cabbage ribbons, diced peppers (I love using one red and one yellow for color!), carrots, green beans, and mushrooms. The real secret weapon here is the combination of low-sodium vegetable broth and the 15-ounce can of petite-diced tomatoes. Keeping that sodium low is super important when you’re aiming for a true Low Calorie Vegetable Soup!
- 3 tablespoons olive oil
- 2 cups sweet Vidalia or yellow onion, diced small
- 1 cup celery, diced small
- 4 garlic cloves, finely minced
- 4 cups green cabbage, sliced into thin ribbons
- 1 medium/large red bell pepper, diced small
- 1 medium/large yellow or orange bell pepper, diced small
- 1 cup carrots, sliced thin
- 1 cup green beans, trimmed into 1-inch pieces
- 1 cup sliced mushrooms
- 64 ounces low-sodium vegetable broth
- one 15-ounce can petite-diced tomatoes, low-sodium
- 1 ½ cups edamame (or one 15-ounce can garbanzo beans, cannellini, or kidney beans, drained and rinsed)
- 3 bay leaves
- 1 teaspoon cumin
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- ½ teaspoon dried rosemary
- pinch cayenne pepper, optional
- 2 to 3 teaspoons salt, or to taste
- 1 teaspoon black pepper, or to taste
- 3 cups broccoli florets
- 2 cups zucchini, diced small
- 1 to 2 tablespoons lemon juice, optional
Ingredient Notes and Substitutions for Low Calorie Vegetable Soup
I get asked a lot about the beans, and here’s the deal: I use edamame because they add a fantastic pop of green and texture that feels heartier than just standard canned beans. But if you don’t have edamame, go for garbanzo or cannellini beans, just make sure to drain and rinse them well! Rinsing removes excess sodium from the canning process, which helps us keep this soup light. Also, stick to low-sodium broth—it’s one of the easiest ways to ensure this stays a genuinely healthy vegetable soup without having to measure out tons of salt later.
Step-by-Step Instructions for Perfect Low Calorie Vegetable Soup
This soup is all about layering flavors, and that starts right at the beginning on the stovetop. Since this is one of my favorite easy meals for dinner, I promise the timing is simple, but pay attention to those first few minutes of sautéing!
Sautéing Aromatics and Building the Base of Your Low Calorie Vegetable Soup
Grab your biggest Dutch oven or stockpot for this! Toss in the oil, onions, and celery. You want to sauté this over medium-high heat for about seven minutes. Don’t rush this part; you’re looking for the vegetables to start looking translucent and softened—that’s the visual cue that they’re releasing their sweetness. Once they look happy, toss in your minced garlic. That garlic is pungent, so only give it one to two minutes; you want it fragrant, not browned!
Simmering and Finishing Your Easy Healthy Dinner Low Calorie Vegetable Soup
Next, we add the heartier veggies like cabbage, carrots, green beans, and mushrooms, and let those cook down for another five minutes. Now for the liquids and spices! Dump in your low-sodium broth, diced tomatoes, herbs (cumin, oregano, thyme, rosemary—the works), salt, and pepper. Bring that up to a gentle boil for five minutes to get everything acquainted. Finally, throw in the broccoli and zucchini. We boil these for just 3 to 5 minutes—we want them crisp-tender, not swimming mush! Once done, pull out those three bay leaves immediately. Don’t forget to taste before serving and add maybe a squeeze of fresh lemon juice if you want a brighter finish. That final taste test is essential for any recipe!
Tips for Success Making Low Calorie Vegetable Soup
Even though this is one of the easiest simple dinner ideas out there, a soup this vegetable-forward benefits from a couple of little tricks I use in my own Vermont kitchen. These small steps ensure you get that incredible flavor and the perfect texture every single time, so your soup tastes vibrant and fresh, not sad and mushy!
First off, texture is everything here, right? We don’t want soup that tastes like it was boiled yesterday. Remember to stick to that very short cooking time for the broccoli and zucchini—only 3 to 5 minutes once the soup is boiling. You want them to retain a slight bite to them. This crisp-tender quality keeps the soup light and appealing, especially for Kid Friendly Dinners where texture matters!
My second tip is all about maximizing the aromatics. Don’t rush the first sauté! When you cook the onions and celery for those full seven minutes before the garlic goes in, you’re basically caramelizing their natural sugars slightly. That releases a huge amount of inherent sweetness into the oil. You are building your flavor foundation right there, and it costs zero extra calories!
Finally, don’t be afraid to play with the herbs if you have them fresh. If you happen to have fresh thyme or rosemary, use a little more! Fresh herbs are so much brighter than dried, and they really elevate this dish from a simple vegetable medley to a deeply satisfying meal. It’s these mindful additions that turn any healthy recipe into one that you genuinely crave.
Storage and Reheating Instructions for Low Calorie Vegetable Soup
One of the greatest things about making a big pot of soup, especially one geared toward make-ahead meals, is knowing you have delicious, healthy food waiting for you! This Low Calorie Vegetable Soup holds up incredibly well, making it perfect for planning your week.
You can keep this soup airtight in the refrigerator for about 5 to 7 days. That’s such a gift when you need easy meals for dinner! If you’re batch cooking, it freezes like a dream, lasting up to four months. I take any leftovers destined for the freezer and put them into small containers. That way, when you need a super quick Easy Lunch Idea, you just grab one container.
The key to reheating this soup successfully is to treat those veggies gently. Since we worked hard to keep the broccoli and zucchini crisp-tender, you want to avoid overcooking them when warming it up. I always recommend reheating it slowly on the stovetop over medium-low heat. You don’t need a rolling boil!
If you notice it looks a little thicker after a few days in the fridge—totally normal, the vegetables keep absorbing that broth—just stir in a splash of water or a little extra low-sodium vegetable broth until it gets back to that perfect, slightly loose soup texture. Easy peasy!
Serving Suggestions for Your Low Calorie Vegetable Soup
This Low Calorie Vegetable Soup is fantastic totally on its own. It’s so jam-packed with fiber and satisfying vegetables that it’s often all you need for a light dinner or a really robust Easy Lunch Idea. But I totally get it—sometimes you need a little something extra on the side to round out the meal, especially if you’re trying to hit your protein goals or feed hungry kids!
For keeping things light and sticking with the clean eating vibe, I love pairing this soup with high-protein, low-carb items. Think about having a small piece of grilled chicken breast or some flaked salmon on the side. That adds staying power without adding much bulk to your overall calorie count. It makes the soup feel like part of a complete, balanced plate.
If you are looking for a carb component—because sometimes you just need something to dunk—skip the sugary white bread! Instead, try a slice of toasted whole-grain sourdough bread. It offers great texture and a little complex carbohydrate energy without weighing you down. Or, if you’re feeling a bit lazy, just sprinkle a tablespoon or two of toasted pumpkin seeds (pepitas) right on top of the soup bowls. My favorite way to serve it is with a dollop of plain Greek yogurt on top instead of sour cream; it gives you that creamy, cooling contrast that makes those savory herbs sing!
This recipe falls right into my category of healthy dinner ideas that require almost zero thought once you’re done the initial chopping. Keep it simple, keep it colorful, and you’ve got a winner!
Frequently Asked Questions About Low Calorie Vegetable Soup
I always love hearing what you all are wondering about after you try a new recipe. Since this soup is designed to be so flexible and support your weight loss goals, there are a few common questions that pop up. Here are the answers to help you make this the perfect customized meal for your household!
How can I make this Low Calorie Vegetable Soup even lower in calories?
That’s an easy one! The recipe already clocks in at only 126 calories per serving, which is fantastic, but if you’re trying to shave off absolutely every last calorie, you can skip the three tablespoons of olive oil entirely! I know, I know, I love a good fat base, but just start with the veggies and a tiny splash of water or broth to stop that initial sticking. You’ll lose some initial flavor depth, but you gain calorie savings. Also, make sure you’re using strictly water or very low-sodium broth—no added bullion cubes!
Can this Low Calorie Vegetable Soup be adapted for Crockpot Dinners?
Absolutely! This is one of those classic Dump And Go Crockpot Dinners waiting to happen, though the timing changes slightly. For the slow cooker, you can skip the initial sautéing step if you’re in a huge hurry. Just toss all the ingredients *except* the broccoli and zucchini into the crockpot. Cook on low for 6 to 7 hours or high for about 3 hours. Then, add the fresh broccoli and zucchini during the last 30 to 45 minutes of cooking. This keeps them crisp-tender, which is super important so your soup doesn’t turn into mush!
Are there good additions if I need this to be more filling for dinner?
Yes! While the beans help, if you need this to stick with you longer, think lean protein. Since this soup is so versatile, it welcomes additions beautifully. Sometimes, I just stir in a cup of cooked quinoa or brown rice right at the end—it soaks up the broth without adding much fat. If you’re looking for something heartier that fits well with Simple Dinner Ideas, shredding some leftover rotisserie chicken into the pot works wonders. That way, you get more protein to balance out all that wonderful vegetable fiber!
Estimated Nutritional Profile for Low Calorie Vegetable Soup
When we talk about making healthy choices, transparency is everything! Because this recipe is so loaded with fresh ingredients and depends slightly on how much salt or bean liquid you include, these numbers are fantastic estimates based on the core components listed. This data just reaffirms why this soup is such a brilliant choice for your low calorie journey!
Keep in mind these figures are based on 8 servings, using low-sodium broth and including the edamame.
- Calories: 126
- Fat: 5g
- Protein: 5g
- Carbohydrates: 18g
- Fiber: 6g
As you can see, a whopping 6 grams of fiber for only 126 calories! That’s what I love to see in a truly filling meal. Isn’t that amazing?
Share Your Experience with This Low Calorie Vegetable Soup
Now that you have all the secrets to making the most flavorful, satisfying Low Calorie Vegetable Soup, I absolutely want to hear about it! You know, taking the time to cook something healthy and vibrant like this really makes a difference in how you feel, and connecting with you about it fuels my passion for creating these recipes.
Once you’ve tried it, please come back and leave a rating! Letting me know what you thought helps other readers see that eating clean doesn’t have to mean sacrificing flavor. Did you try adding fresh basil instead of dried rosemary? Did you make it spicy with extra cayenne? I live for those little modifications!
Don’t be shy about sharing your photos on social media either—tag me! Seeing this colorful bowl in your kitchen, whether it’s for a quick Lazy Dinner or a light midday meal, just makes my day. Thanks so much for trusting my recipes to be part of your healthy table!
Print
Low Calorie Vegetable Soup
- Total Time: 45 min
- Yield: 8 servings 1x
- Diet: Low Calorie
Description
A simple, filling vegetable soup packed with fiber and flavor, suitable for weeknight dinners or light lunches.
Ingredients
- 3 tablespoons olive oil
- 2 cups sweet Vidalia or yellow onion, diced small
- 1 cup celery, diced small
- 4 garlic cloves, finely minced
- 4 cups green cabbage, sliced into thin ribbons
- 1 medium/large red bell pepper, diced small
- 1 medium/large yellow or orange bell pepper, diced small
- 1 cup carrots, sliced thin
- 1 cup green beans, trimmed into 1-inch pieces
- 1 cup sliced mushrooms
- 64 ounces low-sodium vegetable broth
- one 15-ounce can petite-diced tomatoes, low-sodium
- 1 ½ cups edamame (or one 15-ounce can garbanzo beans, cannellini, or kidney beans, drained and rinsed)
- 3 bay leaves
- 1 teaspoon cumin
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- ½ teaspoon dried rosemary
- pinch cayenne pepper, optional
- 2 to 3 teaspoons salt, or to taste
- 1 teaspoon black pepper, or to taste
- 3 cups broccoli florets
- 2 cups zucchini, diced small
- 1 to 2 tablespoons lemon juice, optional
Instructions
- Add the oil, onion, and celery to a large Dutch oven or stockpot. Sauté over medium-high heat for about 7 minutes, stirring intermittently, until vegetables begin to soften.
- Add the garlic and sauté for another 1 to 2 minutes, stirring intermittently.
- Add the cabbage, peppers, carrots, green beans, and mushrooms. Sauté for another 5 minutes, stirring intermittently, until vegetables begin to soften.
- Add the vegetable broth, diced tomatoes, optional beans or edamame, bay leaves, cumin, oregano, thyme, rosemary, optional cayenne, salt, and pepper. Bring the mixture to a boil, then allow it to boil gently for about 5 minutes.
- Add the broccoli, zucchini, and optional lemon juice. Boil for 3 to 5 minutes, or until broccoli and zucchini are crisp-tender.
- Remove the bay leaves.
- Taste the soup and add additional salt, pepper, or herbs as needed. Serve immediately.
Notes
- Soup keeps airtight in the refrigerator for 5 to 7 days or in the freezer for up to 4 months.
- Prep Time: 20 min
- Cook Time: 25 min
- Category: Dinner
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 126
- Sugar: 6
- Sodium: 571
- Fat: 5
- Saturated Fat: 1
- Unsaturated Fat: 4
- Trans Fat: 0
- Carbohydrates: 18
- Fiber: 6
- Protein: 5
- Cholesterol: 0
Keywords: Low Calorie Vegetable Soup, Healthy vegetable soup, Weight loss soup recipe, Light vegetable soup, Clean eating soup, Weeknight Dinner Ideas, Simple Dinner Ideas, Easy Healthy Dinner