Sustainability made simple

Low Calorie Vegetable Soup: Delicious 5 Step Recipe

low calorie vegetable soup
Foto: CC0 / Pixabay / Catkin

Vegetables are full of nutrients and are low-calorie, perfect for those watching what they eat. Try this delicious vegetable soup recipe, for a warming meal or filling snack.

Whatever your reason for a low-calorie diet, self-love must be number one — this means caring for your body as well as your mind. Everyone deserves to love themselves no matter their shape or size, there’s no “perfect” body, and being mindful of what we eat can make us feel good inside and look great on the outside, enhancing our body positivity.

We may need to follow a low-calorie diet at different stages of our lives due to various health reasons such as heart problems, high blood pressure, high cholesterol, or obesity, but it can often be difficult to find delicious and nutritious recipes which are low-calorie. We all know that vegetables are good for us, but may struggle to think of interesting and desirable ways to cook them. 

This delicious low-calorie vegetable soup is super easy to make, it uses vegetables that predominantly grow during the summer and fall, but it can be adapted to be a winter or spring soup by using mushrooms and potatoes instead of peppers. As well as buying vegetables in season, buying local, organic vegetables will also help to reduce your carbon footprint. You can add your favorite seasoning to this soup to give it an extra kick and serve it with anything you want.

Low-Calorie Vegetable Soup Recipe

The soup can be served chunky or pureed
The soup can be served chunky or pureed
(Foto: CC0 / Pixabay / vocalcoach)


  • Two vegetable stock cubes 
  • One medium red pepper
  • 2 medium carrots, peeled
  • 2 medium zucchini
  • 2 cloves of garlic
  • 1 medium onion
  • 2 sticks of celery
  • 2 cans of chopped tomatoes
  • 1/3 cup fresh parsley
  • 1/2 cup fresh basil


  1. Dissolve stock cubes with 4 cups of boiling water in a large saucepan.
  2. Chop the red pepper, carrots, zucchini, garlic, onion, and celery, into chunks and add to the saucepan. Add the tomatoes and bring to the boil.
  3. Lower the heat and simmer uncovered for about twenty minutes, or until the vegetables are soft.
  4. Chop the parsley and basil and mix them into the soup.
  5. Puree in the blender for a smooth soup, or for a chunky vegetable soup just blend half of it and then mix them back together. Serve.

If not consumed immediately, store in the fridge in an airtight container for up to three days. The soup can also be frozen, just separate it into portion-sized freezable containers so that it can be defrosted quickly. Defrost in the microwave or the refrigerator overnight and reheat on the stove on low heat, stirring throughout, or in the microwave.

Recipe Variations: 

  • Spicy — To add a kick to the soup just mix in a tablespoon of dried chill flakes or curry powder before pureeing.
  • Vegan cheese topping — For cheese lovers, grate some vegan cheese and sprinkle it on the top (adding cheese will increase the calorie content).
  • For the lowest-calorie soup, serve it alone. Alternatively serve with rice crackers, chunky bread, or rice.

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