Description
Enjoy this magic healthy low-calorie creamy vegetable soup, packed with nutrient-rich cauliflower, zucchinis, carrots, celery, and capsicum. This comforting and creamy soup is perfect for a light lunch or dinner, using simple ingredients and a blend of herbs to enhance flavor without adding fat. It’s dairy-light and uses 0% fat milk for creaminess, making it a wholesome choice for those looking for a nourishing, low-calorie meal.
Ingredients
Scale
Vegetables
- 1 medium head of cauliflower (about 600 – 700g / 1.2 – 1.4 lb)
- 500g / 1 lb zucchinis (2 large), peeled and cut into 1.25cm / 1/2″ slices
- 1 large onion, roughly chopped (brown, white, or yellow)
- 2 large carrots, cut into 1.25cm / 1/2″ pieces
- 3 celery sticks, cut into 0.75cm / 1/4″ slices
- 2 red capsicum / bell peppers, cut into 1 cm / 2/5″ pieces
Aromatics and Seasonings
- 2 garlic cloves, whole
- 1 garlic clove, minced
- 1 onion, chopped (brown, white, or yellow)
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1 tsp dried thyme (or other herb of choice)
- Pinch black pepper
- Salt and pepper, to taste
- Finely chopped parsley (optional garnish)
Liquids and Oil
- 2 cups (500 ml) vegetable or chicken broth
- 2 cups (500 ml) water
- 1 cup (250 ml) 0% fat milk (or other milk of choice)
- 1 tbsp olive oil
Instructions
- Prepare the Vegetables: Start by peeling and slicing the zucchinis into 1.25cm thick pieces. Roughly chop one large onion and chop another onion finely. Cut the carrots into half-inch pieces, slice the celery sticks thinly, and dice the red capsicum into 1 cm pieces. Break the cauliflower into florets.
- Sauté Aromatics and Veggies: Heat the olive oil in a large pot over medium heat. Add the chopped onion and minced garlic clove and sauté until softened and fragrant, about 3-5 minutes. Then add the carrots, celery, and red capsicum pieces, cooking for about 5 minutes until slightly tender.
- Cook and Simmer: Add the cauliflower florets, whole garlic cloves, broth, water, garlic powder, onion powder, dried thyme, and a pinch of black pepper. Bring to a boil, then reduce the heat and let it simmer for about 25 minutes or until all vegetables are soft.
- Blend and Finish: Remove the whole garlic cloves from the pot. Using an immersion blender or transferring in batches to a blender, puree the soup until smooth and creamy. Return the soup to the pot (if blender used), stir in the 0% fat milk, and season with salt and pepper to taste. Warm through on low heat without boiling.
- Serve: Ladle the creamy vegetable soup into bowls and garnish with finely chopped parsley if desired. Enjoy hot for a healthy and comforting meal.
Notes
- Using 0% fat milk keeps the soup creamy but low in calories. You can substitute with any milk of choice.
- Ensure the vegetables are cooked until soft to get a smooth texture when blended.
- The soup can be stored in the refrigerator for up to 3 days or frozen for up to 3 months.
- For a vegan option, use vegetable broth and plant-based milk.
- You can substitute dried thyme with other herbs like oregano, rosemary, or basil for flavor variations.
