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    Make It Skinny Please » Recipes » Soups » Low Calorie Vegetable Soup with Zoodles

    Published: Oct 20, 2021 · Modified: Oct 19, 2021 by Toni Dash · 33 Comments

    Low Calorie Vegetable Soup with Zoodles

    Weight Watchers Points1
    Calories: 65kcal
    Carbs: 10g
    Protein: 3g
    Fats: 2g
    Jump to Recipe

    This post may include affiliate links. As an Amazon Associate I earn from qualifying purchases.

    low calorie vegetable noodle soup in a pot with title overlay

    This skinny homemade Vegetable Soup recipe is packed with flavor and a star recipe in any weight loss plan. It's filling, satisfying with wholesome ingredients and full of fiber. It's a noodle soup made with only plants (bye bye pasta).

    low calorie vegetable noodle soup in a pot with title overlay
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    low calorie vegetable noodle soup in a pot with title overlay

    This is the soup recipe for all people! It's a healthy choice that is loaded with vegetables. It's very low calorie (65 calories per 2 cup serving) and filling so perfect if on a weight loss plan.

    This vegetarian soup can be customized in many ways (our suggestions included). A great recipe to help balance holiday over indulging or to start the year off great.

    It's the 'go to' recipe when you need to shed some pounds but want food to taste good and make you feel good in the process!

    If you follow Weight Watchers it's only a few points for an ample serving and we'll tell you how to make it a zero point recipe too!

    We aren't waiting for the new year to pull out this soup recipe. It's the time of year when holiday entertaining is about to kick off. This recipe needs to be in your arsenal to balance our any partying outside the calorie lines.

    It's a comforting healthy choice for a quick meal and a healthy diet. Try our Cabbage Vegetable Soup and Chicken Zoodle Soup too!

    Jump to:
    • Vegetable Weight Loss Soup
    • What makes this skinny?
    • Recipe Ingredient Notes
    • Making Zucchini Noodles with a Vegetable Spiralizer
    • How to Make Skinny Vegetable Soup – Step-by-Step
    • Variations
    • Weight Watchers Zero Point Soup
    • Pro Tips
    • Frequently Asked Questions
    • How to Store
    • More recipes you'll love!
    • Recipe

    Vegetable Weight Loss Soup

    To be clear there is no one silver bullet food that will help you lose weight. BUT this is a perfect food to incorporate into a weight loss plan.

    Everyone has heard of the cabbage soup diet. Cabbage soup isn't the only game in town.

    This veggie soup recipe is full of a variety of vegetables so it's a feast for the eyes as well as the stomach. It's nutrient rich so no empty calories with fake ingredients. This soup nourishes the body with great flavor and nutrition.

    It's the kind of recipe people reach for on January first to kick start a healthy eating regime, weight loss plan or pursue a more plant-based diet. It's perfect for all those things. And it doesn't taste like you are on a diet.

    Add the zucchini spiralized noodles and it becomes a hearty soup with comfort food texture without the pasta too.

    weight loss vegetable soup on spoon

    What makes this skinny?

    • All the vegetables. The bulk of the recipe is vegetables with a vegetable broth.
    • It uses lean plant protein with beans. Protein helps keeps you full and so adding some makes the soup even more of a win!
    • Only a tablespoon of olive oil used in 16 cups of soup!

    Recipe Ingredient Notes

    low calorie vegetable soup ingredients labelled

    The recipe is full of wholesome vegetables that are easy to find at any grocery store: onion, garlic, carrots, celery, cabbage, canned tomatoes and more!

    Vegetable broth. Use fat free low sodium vegetable broth.

    Vegetable noodles. The soup includes spiralized zucchini noodles and spiralized yellow zucchini or summer squash noodles. These can be made at home or purchased! Most grocery stores offer a prepared ingredient section or frozen.

    Italian seasoning. This spice blend combines all the delicious herbs common in Italian cooking in one mixture. You can use a store bought brand or homemade Italian seasoning spice blend.

    Making Zucchini Noodles with a Vegetable Spiralizer

    If you haven't tried using a vegetable spiralizer now is the time! They are affordable and very easy to use.

    They come with different insertable plates that allow you to turn vegetables and fruit into ribbons, thick noodles, thin noodles and more in mere minutes.

    For this recipe a ⅛-inch or 3MM noodle blade should be used.

    There are multiple brands of sprializers. I have a crank version I've had for a number of years most similar to this model recommended on Amazon.com (with 24,000 5 star reviews). See photo 2 below.

    How to Make Skinny Vegetable Soup – Step-by-Step

    STEP 1. Preparation

    Prepare all the vegetables before starting (photos 1-2).

    low calorie vegetable soup recipes steps 1-4

    STEP 2. Saute

    Heat a large stock pot or large Dutch oven heat the oil over medium-high heat. When the surface is rippling add the onion, cook, until it becomes translucent.

    Add the garlic and cook for another minute (photo 3).

    low calorie vegetable soup recipe steps 5-8

    STEP 3. Make the soup

    Add the carrots, celery, red beans, diced tomatoes, and vegetable broth, bring to a boil, then reduce heat and simmer for 20 minutes (photos 4-5).

    After 20 minutes, add the red cabbage and continue cooking for 10 minutes (photo 6).

    After 30 minutes, remove from heat and add the zucchini noodles, let it sit for 5 minutes so that the noodles become tender (photo 7).

    Stir in the Italian Seasoning. Salt and pepper to taste (photo 8).

    Serve hot in a bowl garnish with fresh parsley.

    Variations

    Change up the vegetables. We picked these vegetables for their flavor, nutritional content and they are eating the rainbow. But you can swap in or out any fresh veggies you love. Green beans, bell peppers, kale, broccoli or cauliflower. Use your favorite veggies.

    Use a different broth or stock. We used vegetable stock for flavor and calories. It also keeps the soup vegetarian and vegan. If desired swap it for chicken broth or beef broth for a different flavor.

    Use fresh herbs. To up the flavor add in some aromatic herbs like fresh thyme, basil, or cilantro. Add bay leaves too!

    Use different beans. We used red kidney beans but you can use any beans you love. Cannellini beans, black beans, white beans, garbanzo beans; they all will work.

    Make it spicy. If you like spicy soup add some red pepper flakes at the end.

    Add meat. If you want some meat protein sauté some ground turkey to start. OR add a boneless skinless chicken breast with the broth, remove at the end of cooking. Shred it and return it to the soup pot with the zoodles (like our Chicken Zoodle Soup).

    Add tomato paste. For more of a tomato soup broth stir in some tomato paste when adding the healthy vegetables and broth.

    Weight Watchers Zero Point Soup

    To make this zero points:

    1. Do not use the olive oil for sautéing the onion and minced garlic. Instead use a non-stick skillet lightly sprayed with olive oil spray.
    2. Do not include the beans.

    Now you have a zero point filling soup!

    vegetable noodle soup overhead

    Pro Tips

    Buy prepared vegetables. Prepared fresh vegetables are widely available in the grocery store. Take advantage of veggie already prepped to cut down on time at home!

    Use a mini chopper. This mini version of a food processor takes on chopping tasks like a champ. Whenever we need to chop vegetables we use it. Huge time saver.

    Frequently Asked Questions

    Can low calorie vegetable soup be frozen?

    Yes! Allow it to cool and place into an airtight freezer-safe container. Freeze for up to 3 months and thaw in the refrigerator before reheating. I love using this freezer block maker to freeze the soup in bags. It's a mold that forms in the bag and after it's frozen you have easily stackable bags of soup!

    Can frozen vegetables be used in this easy vegetable soup?

    Yes! We prefer fresh vegetables however frozen vegetables can also be used. If following a weight loss plan adding starchy vegetables like corn or sweet potatoes for instance will change the calorie amount and Weight Watchers points.

    How to Store

    Allow to cool and store in the refrigerator for up to three days.

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    Recipe

    low calorie vegetable soup in a pot sq

    Low Calorie Vegetable Soup with Zucchini Noodles

    Weight Watchers Points1
    Click to track Weight Watchers Points
    This Low Calorie Vegetable Soup is loaded with a rainbow of vegetables. It's hearty and filling with spiralized zucchini and summer squash noodles. Big flavors and few calories.
    5 from 169 votes
    Print Pin Rate
    Course: Soup
    Cuisine: American
    Diet: Gluten Free, Low Calorie, Vegan, Vegetarian
    Prep Time: 20 minutes minutes
    Cook Time: 34 minutes minutes
    Total Time: 54 minutes minutes
    Servings: 8 2-cup servings (total yield: 16 cups)
    Calories: 65kcal
    Author: Toni Dash
    Prevent your screen from going dark

    Ingredients

    • 1 tablespoon olive oil
    • 1 large onion chopped
    • 3 garlic cloves diced
    • 2 medium carrots rinsed and diced
    • 3 medium celery stalks sliced
    • 1 15.5-ounce can red kidney beans drained and rinsed
    • 1 28-ounce can petite diced tomatoes petite diced tomatoes
    • 2 quarts (8 cups) fat free vegetable broth
    • 1 cup chopped red cabbage
    • 2 cups zucchini noodles approximately 1 medium zucchini
    • 2 cups yellow zucchini noodles or summer squash approximately 1 medium yellow squash
    • Salt and pepper to taste
    • 1 teaspoon Italian Seasoning
    • ¼ cup chopped Italian parsley for garnish

    Instructions

    • In a large stock pot or Dutch oven heat the oil over medium-high heat. When the surface is rippling add the onion, cook, until it become translucent.
    • Add the garlic and cook for another minute.
    • Add the carrots, celery, red beans, diced tomatoes and vegetable broth; bring to a boil, then reduce heat to low and simmer for 20 minutes.
    • After 20 minutes, add the red cabbage, stir to combine and continue cooking for 10 minutes.
    • After 30 minutes, remove from heat. Add the zucchini noodles, let it sit for 5 minutes so that the noodles become tender.
    • Stir in the Italian Seasoning. Salt and pepper to taste.
    • Serve hot in a bowl garnish with fresh parsley.

    Notes

    To spiralize the zucchini noodles use a ⅛-inch or 3mm noodle blade.
    How to Store
    Store cooled soup in an airtight container for up to 3 days.
    How to Freeze
    Cool soup fully. Place in an airtight freezer safe container and freeze for up to 3 months. Thaw in the refrigerator.
    Weight Watchers points on previous program (WW SmartPoints):
    • Green: 2
    • Blue: 1
    • Purple: 1

    Nutrition

    Calories: 65kcal | Carbohydrates: 10g | Protein: 3g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 21mg | Potassium: 344mg | Fiber: 3g | Sugar: 5g | Vitamin A: 2858IU | Vitamin C: 24mg | Calcium: 35mg | Iron: 1mg
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    ABOUT THE AUTHOR

    TONI DASH
    Toni Dash head shot

    Toni Dash, is a Certified Nutritional Coach and certified Weight Loss Specialist, writer/blogger, photographer, chief recipe developer and creator of Make It Skinny Please. She has been developing easy to make, well-tested recipes since 2010. Her slimmed down recipes using real food ingredients bring excitement to the dining table and never taste like 'diet food'. Toni has been featured in numerous publications and on culinary websites for her creative, delicious recipes and travel features. For more details, check out her About page.

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    Comments

      5 from 169 votes (139 ratings without comment)

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      Recipe Rating




    1. Donna Sweeney says

      October 24, 2022 at 12:02 pm

      This soup looks delicious. Where are the 5 grams of sugar coming from?

      Reply
      • Toni Dash says

        October 24, 2022 at 8:12 pm

        Great question Donna (love a nutrition fact reader)! These calculations are generated from a nutrition calculator (automatically which I still review for general accuracy). I think that comes from the tomatoes and beans. If you look at the back of a can you'll see each have around 3 gms of sugar. You can certainly decrease that by selecting ingredients that don't contain it if you can find them. You may find some sugar in both due to them being canned. Hope that helps! Gold star to you for being an eagle eye recipe consumer!

        Reply
    2. nancy says

      February 21, 2022 at 4:28 pm

      5 stars
      wow what a tasty and healthy soup! we love meal prepping with this!

      Reply
    3. Natasha says

      January 03, 2022 at 3:11 am

      5 stars
      I love that it's delicious and healthy at the same time. My family enjoyed this vegetable soup that I tried for them the other day. Thanks for another awesome recipe!

      Reply
    4. Kristen Wood says

      December 28, 2021 at 7:22 pm

      5 stars
      It's hard to believe this is so healthy as it is so packed with flavor - yum! We'll definitely be making again. 🙂

      Reply
    5. AISilva says

      December 28, 2021 at 6:43 pm

      5 stars
      I was just talking to my family yesterday about how the weather is getting colder and we need to have more soups. This low calories vegetable soup looks so delicious and the low calories is an added bonus!

      Reply
    6. Gina says

      December 28, 2021 at 5:52 pm

      5 stars
      This soup recipe is just what I needed after all the holiday food. Such a tasty soup that is satisfying and easy to make!

      Reply
    7. Emily says

      December 28, 2021 at 5:32 pm

      Vegetable soup is my favorite! Love the idea of adding zucchini and squash noodles! Thanks!

      Reply
    8. Alison says

      December 28, 2021 at 5:07 pm

      5 stars
      Full of hearty vegetables and tons of flavor this low calorie vegetable soup is perfect for the new year!

      Reply
    9. katerina @ diethood.com says

      December 28, 2021 at 2:28 pm

      5 stars
      This vegetable soup is absolutely amazing! The flavors are incredible!! Can't wait to make it again and again!

      Reply
    10. LAUREN KELLY says

      December 28, 2021 at 2:21 pm

      5 stars
      I just made this again, we love it so much! It's so easy to make and versatile!

      Reply
    11. Dennis Littley says

      November 29, 2021 at 7:42 am

      5 stars
      love this soup!

      Reply
    12. Linda Hamm says

      November 27, 2021 at 1:36 pm

      5 stars
      Great soup recipe. Love that it’s all vegetables and has such great flavor!

      Reply
    « Older Comments

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    Welcome! I’m Toni. I'm a Certified Nutrition Coach and NASM certified Weight Loss Specialist. I'm excited to share Classic Recipes made more calorie friendly using real food!

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