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Low Calorie Vegetable Soup

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Ingredients

Adjust Servings:
1 cup carrot, sliced
1 cup celery, sliced
1 cup zucchini, sliced
3 cups pumpkin, small diced
1/2 cup onion, chopped
1 - 2 teaspoon garlic, crushed
1/2 cup dried soup mix (barley/split peas etc)
2 teaspoons vegetable stock powder (or to taste)
6 cups water
salt and pepper

Nutritional information

43.3
Calories
2 g
Calories From Fat
0.3 g
Total Fat
0.1 g
Saturated Fat
0 mg
Cholesterol
45.8 mg
Sodium
10 g
Carbs
1.9 g
Dietary Fiber
3.8 g
Sugars
1.6 g
Protein
441g
Serving Size

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Low Calorie Vegetable Soup

Features:
    Cuisine:

    used this recipe for years in Australia, where it originates, with the green-skinned Kent pumpkin. So tasty for a low-cal recipe. I moved to the US and am still searching for a substitute as good as the Kent. Have tried butternut squash - wrong texture. I am now using canned pie pumpkin, which works quite well. Try adding fresh herbs or chile.

    • 80 min
    • Serves 5
    • Easy

    Ingredients

    Directions

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    Low calorie Vegetable soup, This soup is really delicious I freeze this in individual portions for lunch during the week and serve with a toasted pita bread and salad The pumpkin is what makes it so tasty I think! Prep time does not include overnight soaking of dried soup mix , used this recipe for years in Australia, where it originates, with the green-skinned Kent pumpkin So tasty for a low-cal recipe I moved to the US and am still searching for a substitute as good as the Kent Have tried butternut squash – wrong texture I am now using canned pie pumpkin, which works quite well Try adding fresh herbs or chile , I made this today, after starting my new diet Very nice I didn’t have any celery, so I substituted with a leek and a butternut squash for the pumpkin After browning the onion as suggested, I chucked it all in the slow-cooker and it was a real delight I estimated it at 1 WW per serving


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    Steps

    1
    Done

    Soak the Dried Soup Mix in Water Overnight, or Several Hours.

    2
    Done

    Drain Away the Water and Rinse.

    3
    Done

    This Cuts Down the Cooking Time and Removes The'gasiness' from the Dried Mix!

    4
    Done

    Chop Up All the Vegetables.

    5
    Done

    in a Large Non-Stick Pot Cook the Onions and Garlic Until Softened.

    6
    Done

    Add All of the Vegetables and Cook Stirring For About 5 Minutes.

    7
    Done

    Add All of the Water, Soup Mix and Stock Powder.

    8
    Done

    Simmer For About 40 Minutes.

    9
    Done

    Time Can Be More or Less Depending on How Small You Diced Your Vegetables or How Long You Soaked Your Soup Mix, or Just How Mushy You Want the Vegetables!

    10
    Done

    So Check Regulary Until Done to Your Liking.

    11
    Done

    Season to Taste.

    12
    Done

    If You Like Your Soup a Big Thicker Just Mash Some of the Vegetables With a Potato Masher (i Do It Right in the Pot) or Put a Stick Blender in There For a Few Seconds.

    13
    Done

    This Soup Freezes Very Well and the Recipe Is Easily Doubled or Tripled.

    14
    Done

    I Make a Batch of This on Weekends and Freeze in Individual Portions to Eat For Lunch During the Week.

    15
    Done

    Reheat from Frozen For 5 Minutes in the Microwave, Stirring Once.

    Avatar Of Sebastian Vaughan

    Sebastian Vaughan

    Vegan chef dedicated to creating flavorful and nourishing plant-based dishes.

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