Low Cal Low Fat Delicious Vegetable Soup Recipes

WEIGHT LOSS VEGETABLE SOUP

Steps:

• To a large Dutch oven or stockpot, add the oil, onion, celery, and sauté over medium-high heat for about 7 minutes, or until vegetables begin to soften. Stir intermittently.
• Add the garlic and sauté for another 1 to 2 minutes. Stir intermittently.
• Add the cabbage, peppers, carrots, green beans, mushrooms, and sauté for another 5 minutes, or until vegetables begin to soften. Stir intermittently.
• Add the vegetable broth, diced tomatoes, optional beans or edamame, bay leaves, cumin, oregano, thyme, rosemary, optional cayenne, salt, pepper, and bring to a boil. Allow mixture to boil gently for about 5 minutes.
• Add the broccoli, zucchini, optional lemon juice, and boil 3 to 5 minutes, or until broccoli and zucchini are crisp-tender. Remove bay leaves.
• Taste soup and add additional salt, pepper, or herbs, to taste. Amount of salt will vary based on how salty the brand of vegetable broth used is, how salty the canned tomatoes and optional beans are, and personal preference. At any time while making the soup, if the overall liquid level is lower than you like and you prefer more broth, adding a cup or two of water is okay, noting you can always adjust the salt and seasoning levels.
• Serve immediately.

LOWER-CALORIE CREAMY CHICKEN CASSEROLE

Steps:

• Preheat the oven to 350 degrees F (175 degrees C). Spray an 8-inch baking dish with cooking spray.
• Mix cream of chicken soup, chicken, vegetables, yogurt, salt, and pepper until combined. Pour into the baking dish and top with Cheddar cheese. Sprinkle crushed crackers over cheese and spritz with avocado oil.
• Bake in the preheated oven until hot, about 30 minutes. Spritz with avocado oil again and broil until crackers are golden brown, 2 to 3 minutes.

LOW-CARB CHICKEN-VEGETABLE SOUP

Steps:

• Combine water, stock, celery, carrots, onion, garlic, parsley, thyme, paprika, salt, black pepper, and bay leaf in a pot. Bring to a simmer, cover, and cook until vegetables are soft, 20 to 30 minutes.
• Add cooked chicken and squash to the pot and simmer until squash is tender, about 10 minutes more.

LOW-FAT VEGGIE SOUP

Steps:

• Spray a large soup pot with cooking spray, and place over medium heat. Cook the onions, green pepper, garlic, and celery until the onions are translucent, stirring often, about 5 minutes; mix in the Italian seasoning, chili powder, dried parsley, garlic powder, salt and black pepper. Stir in the carrots, potatoes, green beans, and corn, mixing the vegetables with the seasonings, and add chicken broth and water.
• Bring the soup to a boil, and add tomato puree and Parmesan cheese; return to a boil, lower heat to a simmer, and cook until the green peppers, onions, and celery are tender, about 15 more minutes.

LOW FAT, LOW CAL PUREED VEGETABLE SOUPS

Steps:

• In a pot or large Dutch oven, heat oil over medium heat.
• Add onion and season with salt.
• Cook, stirring occasionally, until softened: 5-7 minute.
• Add vegetable, broth, and enough water to cover (4-5 cups).
• Bring to boil; reduce heat to med., simmer until vegetable is tender:about 20 minute.
• Working in batches, puree broth and vegetables in blender until smooth, transferring to a clean pot as you work.
• To prevent spattering, fill blender only halfway and allow heat to escape.
• Remove cap from hole in lid and cover lid firmly with a dish towel.
• Adjust soup's consistency with a little water if necessary.
• Season with salt and pepper; and add lemon juice to taste.

LOW-FAT VEGETABLE SOUP

Steps:

• Combine zucchini, carrots, mushrooms, onion and potato in heavy large Dutch oven.
• Add vegetable broth, crushed tomatoes, stewed tomatoes, 3 tablespoons parsley, cilantro, garlic, basil and oregano.
• Bring mixture to boil.
• Reduce heat, cover and simmer until vegetables are tender, about 30 minutes.
• Strain cooking liquid into large saucepan; reserve vegetables.
• Place 3 cups vegetables in blender.
• Add 1/4 cup cooking liquid.
• Puree until smooth.
• Stir puree into remaining cooking liquid in saucepan.
• Return remaining vegetables to cooking liquid.
• Season to taste with salt and pepper.
• (Can be prepared 5 days ahead. Cover and refrigerate.) Bring soup to simmer.
• Ladle into bowls.
• Sprinkle with additional parsley.
• Serves 8.