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–+ servings

Low Calorie Fall Soup with Creamy Vegetables

Creamy, guilt-free veggie soup! Low-cal & gluten-free, made with zucchini, cauliflower & onion for a rich, velvety broth.
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Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings: 1
Course: Soup
Cuisine: Western
Calories: 124
Ingredients Method Nutrition Notes

Ingredients
  

  • 1 medium head of cauliflower , about 600 – 700g / 1.2 – 1.4 lb (Note 1)
Low Cal Creamy Soup Broth:
  • 500g / 1 lb zucchinis (2 large), peeled and cut into 1.5cm / 3/5″ slices
  • 1 large onion , roughly chopped (brown, white, yellow)
  • 2 garlic cloves , whole
  • 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)
  • 1/2 tsp each garlic powder and onion powder (or 1 tsp of one of them)
  • Pinch black pepper
Soup:
  • 1 tbsp olive oil
  • 1 garlic clove , minced
  • 1 onion , chopped (brown, white, 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
  • 500g / 1 lb zucchinis (2 large), peeled and cut into 1.25cm / 1/2″ slices
  • 1 tsp dried thyme (or other herb of choice)
  • Salt and pepper
  • Finely chopped parsley , optional garnish

Method
 

Cauliflower:
  1. Break one-quarter of the cauliflower into small florets and set aside for the soup.
  2. Break the remaining cauliflower into medium florets for the broth. If using a small cauliflower, peel and roughly dice the stem as well.
Broth:
  1. Combine cauliflower, zucchini, onion, whole garlic cloves, vegetable broth, and water in a large pot.
  2. Cover the pot, bring to a boil, then reduce the heat to a vigorous simmer. Cook for 15 minutes, or until the cauliflower is tender.
  3. Transfer the mixture to a blender, add garlic powder, onion powder, pepper, and milk. Secure the lid, cover it with a tea towel, and hold it down firmly. Puree the soup, starting on a low speed and gradually increasing to high.
  4. Remove the lid and admire the ultra-creamy, low-calorie soup broth.
Soup:
  1. Heat oil in a large pot over medium-high heat. Add the onion and garlic and cook for one minute. Stir in the carrots and celery and cook for two minutes.
  2. Add thyme, bell pepper, and zucchini. Cook until softened, about 2 minutes.
  3. Pour in the soup broth, then adjust the consistency with water to your desired thickness. Stir in the reserved cauliflower.
  4. Simmer for five minutes to blend the flavors, then season with salt and pepper.
  5. Garnish with parsley before serving. Alternatively, indulge by dipping a piece of grilled cheese into the soup.

Nutrition

Calories: 124kcal

Notes

1. Cauliflower – diameter of about 25 cm / 10″, about the size of a basketball ( <– The weird way I measure veggies!). Don’t get too hung up about accuracy of size, there’s flex in this recipe in terms of soup thickness.
You could also use 500g / 1 lb frozen cauliflower florets – reserve about 1/4 for the soup and use the rest for the broth. Cook from frozen, use per recipe.
2. Liquid won’t cover veggies – that’s fine, it gets jostled about when boiling and also steams.
3. Work in batches if your blender is on the small size. Also, stick blender will work here but because it’s not as powerful, the soup won’t be quite as silky smooth. Also, I suggest cooking the vegetables for an extra 5 minutes to make them even softer.
4. STORAGE: This keeps very well in the fridge for up to 4 days. It also freezes very well!
5. Nutrition per serving, assuming 6 servings (about 2 heaped cups, one generous sized bowl which is filling).