Low Fat Low Cal Pureed Vegetable Soups
Warm up with a bowl of comforting and nutritious Low Fat Low Cal Pureed Vegetable Soup, a perfect blend of wholesome ingredients designed for flavor, health, and simplicity. Packed with vibrant vegetables like carrots, zucchini, celery, and broccoli, this creamy, dairy-free soup gets its silky texture from pureeing, making it an excellent low-calorie choice for weight-conscious eaters or anyone looking to enjoy a lighter meal without sacrificing taste. Infused with aromatic herbs like thyme and oregano, and seasoned to perfection, this one-pot recipe is quick to prepare, coming together in just 40 minutes. Ideal for meal prep or a cozy lunch, each bowl is a heartwarming, guilt-free indulgence that’s vegan-friendly and brimming with nutrients. Garnish with fresh parsley for a pop of color and freshness, and savor every spoonful of this satisfying, low-fat soup! Perfect keywords: low-calorie soup, pureed vegetable soup, healthy soup recipe, vegan comfort food, quick soup recipes.
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Recipe Information
Ingredients
- 1 teaspoon olive oil
- 1 medium onion, diced
- 2 cloves garlic, minced
- 2 medium carrots, peeled and chopped
- 2 stalks celery stalks, chopped
- 1 medium zucchini, chopped
- 2 cups broccoli florets
- 4 cups low-sodium vegetable broth
- 1 cup water
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon ground black pepper
- 2 tablespoons fresh parsley, chopped (for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and cook for 4-5 minutes, stirring occasionally, until soft and translucent.
Add the minced garlic and cook for 1 minute, until fragrant.
Stir in the chopped carrots, celery, zucchini, and broccoli. Cook for 5 minutes, stirring occasionally.
Pour in the vegetable broth and water. Add the dried thyme, dried oregano, salt, and black pepper. Stir to combine.
Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for 15-20 minutes, or until the vegetables are tender.
Remove the pot from heat and let it cool slightly.
Use an immersion blender to puree the soup directly in the pot until smooth. Alternatively, transfer the soup in batches to a countertop blender and blend until smooth.
Taste and adjust the seasoning with additional salt or pepper, if needed.
Ladle the soup into bowls, garnish with fresh parsley, and serve warm.
Nutrition Facts
Calories |
371 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.3 g | 20% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1954 mg | 85% | |
| Total Carbohydrate | 51.7 g | 19% | |
| Dietary Fiber | 13.0 g | 46% | |
| Total Sugars | 20.5 g | ||
| Protein | 12.0 g | 24% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 291 mg | 22% | |
| Iron | 4.4 mg | 24% | |
| Potassium | 2044 mg | 43% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
