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low calorie vegetable soup in a pot sq
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5 from 54 votes

Low Calorie Vegetable Soup with Zucchini Noodles

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.
Prep Time20 mins
Cook Time34 mins
Total Time54 mins
Course: Soup
Cuisine: American
Diet: Gluten Free, Low Calorie, Vegan, Vegetarian
Servings: 8 2-cup servings (total yield: 16 cups)
Calories: 65kcal
Author: Toni Dash


  • 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


  • 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.


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.


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