When you’re aiming for a healthy meal that’s not only nutritious but also satisfying, a low-calorie vegetable soup is a classic go-to. Not only does it provide a flavorful option for those looking to shed a few pounds or maintain a healthy weight, but it also packs a lot of beneficial nutrients. Plus, with the Weight Watchers program, the goal is to keep it light while making sure it’s still delicious and filling.
This Weight Watchers Low Calorie Vegetable Soup recipe does exactly that. It’s simple to make, low in points, and easily customizable to your preferences. It’s also a fantastic way to get your daily servings of vegetables, without feeling like you’re sacrificing flavor or variety.
Whether you’re preparing a big batch for meal prep or just need a light lunch, this recipe is versatile enough to fit into any dietary plan. The best part? It’s easy to prepare, budget-friendly, and you can enjoy it without worrying about it tipping the scales. So, let’s dive into the details of this amazing soup that’s perfect for anyone keeping track of their points.
Low Calorie Vegetable Soup Weight Watchers Recipe
This vegetable soup is not just any soup. It’s designed with Weight Watchers in mind-low in calories but high in flavor and nutrition. It’s hearty enough to be a main dish, yet light enough to not overload you with unnecessary calories.
The recipe comes together with common vegetables, and it’s all about creating a perfect blend of savory, fresh, and aromatic flavors that will keep you coming back for more. What’s great about this soup is that it can also be used as a base to create different flavor profiles by adjusting the spices, seasonings, and the types of vegetables used.
Ingredients Needed
Here’s a list of all the ingredients you’ll need to make this simple yet delicious low-calorie vegetable soup. The beauty of this recipe is its flexibility-you can swap in whatever vegetables you prefer or what you happen to have on hand. For now, though, this list provides a great starting point:
- Vegetable Broth: 4 cups (you can also use chicken broth if you’re not vegetarian).
- Carrots: 2 medium-sized, diced (they add a touch of natural sweetness).
- Celery: 2 stalks, diced (gives the soup a fresh crunch).
- Onion: 1 medium, chopped (adds a savory base flavor).
- Garlic: 3 cloves, minced (because, well, garlic makes everything better).
- Zucchini: 1 medium, chopped (adds texture and bulk without many calories).
- Green Beans: 1 cup, chopped (fresh or frozen works fine).
- Canned Tomatoes: 1 can (14.5 oz), diced (adds acidity and richness to balance the flavors).
- Spinach: 2 cups (fresh or frozen, depending on what’s available).
- Herbs: Fresh or dried thyme, rosemary, and bay leaves (for that savory, aromatic depth).
- Salt and Pepper: To taste (be sure to season to your liking).
- Optional Add-ins: Fresh parsley, basil, or any other herbs you enjoy.
This list keeps things simple but allows for some creative flexibility. If you like a spicier soup, you could add a chopped jalapeño or some red pepper flakes. If you prefer a more earthy flavor, consider adding mushrooms.
Cooking Instructions
Now that we have everything ready, let’s go through the steps to make this low-calorie vegetable soup. It’s pretty straightforward, and you’ll have a delicious, warm bowl of soup ready in under an hour!
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Prepare The Vegetables
Start by washing, peeling, and chopping all the vegetables. Dice the carrots and celery, chop the zucchini, and mince the garlic. If you’re using fresh spinach, wash it thoroughly.
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Sauté The Aromatics
In a large pot, heat about a teaspoon of olive oil over medium heat. Add the chopped onion and garlic and sauté for about 5 minutes, or until the onion becomes translucent and aromatic. This step helps build the savory base for the soup.
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Add The Vegetables
Toss in the carrots, celery, zucchini, and green beans. Stir everything around for a couple of minutes to combine the flavors.
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Add The Liquids
Pour in the vegetable broth and add the canned tomatoes (with their juices). Stir to combine.
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Season The Soup
Add your herbs-thyme, rosemary, and bay leaves. Then, season with salt and pepper to taste. Bring everything to a gentle simmer.
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Let It Cook
Cover the pot and let the soup simmer for about 30 minutes, or until the vegetables are tender and the flavors have melded together.
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Add The Spinach
About 5 minutes before serving, stir in the spinach (and any additional herbs, if desired). Cook until the spinach is wilted and well mixed in.
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Taste And Adjust
Taste the soup and adjust seasoning if necessary. You can add more salt, pepper, or herbs to suit your personal preference.
Ingredient Insights
- Vegetable Broth: A lower-calorie alternative to regular stock, vegetable broth serves as the perfect base, providing flavor without the added fat or calories that come with cream-based soups. Look for low-sodium options to keep your soup on the lighter side.
- Carrots and Zucchini: These vegetables add bulk and fiber to the soup without significantly increasing the calorie count. Carrots bring natural sweetness, and zucchini adds moisture and a soft texture.
- Spinach: Packed with vitamins and minerals like iron and vitamin A, spinach is a low-calorie powerhouse that helps boost the nutritional value of the soup.
- Herbs: Fresh or dried, herbs like thyme, rosemary, and bay leaves contribute to the deep, savory flavors of the soup without adding extra calories. They’re also rich in antioxidants!
- Garlic: Adding a punch of flavor, garlic is another low-calorie ingredient that enhances the overall taste profile of the soup.
Expert Tips
- Meal Prep: This soup keeps well in the fridge for up to 5 days, so it’s great for meal prep. You can even freeze it for later use.
- Use Fresh Veggies: While frozen vegetables work, fresh produce will always yield better texture and flavor.
- Spice It Up: If you want to add a little kick, throw in some red pepper flakes or cayenne pepper for a nice balance of heat.
- Blend for Creaminess: If you prefer a creamier texture, blend half of the soup in a blender and stir it back in to create a velvety base while keeping some chunky vegetables for texture.
Recipe Variations
This vegetable soup is incredibly adaptable! Here are a few variations you can try:
- Add Beans: For extra protein and fiber, consider adding a can of drained and rinsed beans like kidney beans, cannellini, or chickpeas.
- Swap Vegetables: Not a fan of zucchini? Try adding in cauliflower or bell peppers instead. You can even add some butternut squash for a slightly sweet twist.
- Add Whole Grains: If you want more substance, throw in a handful of cooked quinoa, farro, or brown rice to make the soup even more filling.
- Herb Swap: Experiment with different herbs-fresh basil, dill, or parsley can change the flavor profile significantly.
Final Words
This low-calorie vegetable soup is not only satisfying, but it’s also packed with nutrition. Whether you’re sticking to your Weight Watchers plan or simply looking for a healthy, homemade meal, this recipe checks all the boxes: low-calorie, easy to make, and super versatile. Plus, it’s one of those meals you can feel good about eating multiple times a week without feeling like you’re missing out on flavor or enjoyment.
FAQs
What Ingredients Are Typically Used In A Low Calorie Vegetable Soup For Weight Watchers?
A typical low calorie vegetable soup for Weight Watchers includes a variety of non-starchy vegetables like carrots, celery, zucchini, tomatoes, onions, and bell peppers. Low-sodium vegetable broth, garlic, herbs, and spices such as thyme, oregano, and bay leaves are also commonly used to add flavor without extra calories.
How Many Weight Watchers Points Does A Bowl Of Low Calorie Vegetable Soup Usually Have?
A bowl of low calorie vegetable soup (about 1 cup) typically ranges from 0 to 2 Weight Watchers points, depending on the specific ingredients and portion size. The soup’s points can be affected by the type of broth, any added oils, or high-calorie vegetables like potatoes.
Can I Add Meat To The Low Calorie Vegetable Soup Recipe Without Increasing The Weight Watchers Points Significantly?
Yes, you can add lean meats like chicken breast or turkey to your soup. Opting for skinless, boneless meats and keeping the portion small will prevent a significant increase in Weight Watchers points. For a vegetarian version, you can use legumes or tofu as protein sources.
What Vegetables Are Best For A Low Calorie Vegetable Soup Recipe?
The best vegetables for a low calorie vegetable soup are those that are low in starch and high in fiber, such as spinach, kale, cauliflower, broccoli, zucchini, green beans, carrots, and tomatoes. These vegetables add bulk to the soup without adding many calories.
Is It Necessary To Use Broth In A Low Calorie Vegetable Soup Recipe?
While using broth is common in vegetable soup recipes to enhance flavor, it is not strictly necessary. You can use water or make a vegetable stock at home with herbs and vegetables. Low-sodium broth is often recommended to keep the soup healthy and low in sodium.
Can I Make Low Calorie Vegetable Soup In A Slow Cooker?
Yes, you can make low calorie vegetable soup in a slow cooker. Simply add all the vegetables, broth, herbs, and seasonings, and cook on low for 6 to 8 hours or on high for 3 to 4 hours. The slow cooker allows the flavors to meld and intensify.
Can I Freeze Low Calorie Vegetable Soup?
Yes, low calorie vegetable soup freezes well. Store the soup in an airtight container or freezer bag and freeze for up to 3 months. When ready to eat, defrost and reheat. It’s best to avoid freezing any soup that contains dairy or noodles, as they may not freeze as well.
How Can I Make My Low Calorie Vegetable Soup More Filling?
To make your low calorie vegetable soup more filling, you can add more fiber-rich vegetables like beans, lentils, or peas. Adding a small amount of whole grains like quinoa or brown rice can also increase satiety without adding too many calories.
What Spices And Herbs Are Best For Flavoring A Low Calorie Vegetable Soup?
To enhance the flavor of your low calorie vegetable soup without adding calories, use a variety of herbs and spices such as garlic, onion powder, thyme, oregano, basil, rosemary, bay leaves, cumin, and black pepper. Fresh herbs like parsley, cilantro, and dill also work well.
Can I Make The Soup Spicier Without Adding Extra Calories?
Yes, you can make your low calorie vegetable soup spicier without adding extra calories by using chili flakes, cayenne pepper, hot sauce, or fresh chili peppers. These ingredients add heat and flavor without significantly impacting the calorie count.