Low-Calorie Vegetable Soup proves that eating well doesn't mean sacrificing satisfaction. At just 55 calories per generous bowl, this fiber-packed soup fills you up without weighing you down. It's the perfect choice when you want comfort food that supports your health goals rather than sabotaging them.
Why This Recipe Works
The magic lies in choosing high-volume, low-calorie vegetables that provide bulk and fiber without significant calories. Cabbage, celery, and bell peppers are all mostly water, yet they're packed with vitamins and minerals. The water-sauté technique eliminates added fat while the long simmer develops rich flavor from the vegetables themselves.
The Oil-Free Approach
Traditional soups start by sautéing aromatics in oil. This recipe uses broth instead—a technique called water-sautéing or broth-sautéing. It creates the same softened, flavorful base without added fat. The vegetables release their own liquids as they cook, creating a naturally flavorful foundation.
Cabbage: The Diet-Friendly Superstar
Cabbage is the hero of this soup. One cup of chopped cabbage has only 22 calories but provides significant fiber, vitamin C, and vitamin K. It becomes tender and sweet when simmered, absorbing the tomato broth while maintaining some texture. Green cabbage works best here, though savoy cabbage adds a more delicate character.
Step-by-Step Guide
Start by sautéing onion and garlic in a splash of broth—just enough to prevent sticking. Add the vegetables in stages: celery and peppers first since they take longer, then cabbage which wilts quickly. The tomatoes go in with the broth, providing acidity and depth.
Don't rush the simmer. Those 15-20 minutes allow the vegetables to become tender and the flavors to meld. The soup should be flavorful enough on its own, with just a touch of salt and pepper at the end.
Serving Suggestions
A squeeze of fresh lemon brightens the entire bowl—don't skip it. Fresh parsley adds color and freshness. For a more complete meal, serve alongside a small piece of crusty whole-grain bread or a side salad with light vinaigrette.
Variations to Try
- With protein: Add white beans, lentils, or shredded chicken
- Spicier: Increase red pepper flakes or add diced jalapeño
- Italian-style: Add zucchini and white beans, finish with basil
- Asian-inspired: Add bok choy, ginger, and a splash of low-sodium soy sauce
Low-Calorie Vegetable Soup
Nutrition (per serving)
Ingredients
Instructions
- Water-sauté aromatics. In a large pot, add onion, garlic, and 1/4 cup of broth. Cook over medium heat until softened, about 5 minutes, adding more broth if needed to prevent sticking.
- Add vegetables. Add celery, bell peppers, and green beans. Cook 3 minutes, stirring occasionally. Add cabbage and stir until slightly wilted, about 2 minutes.
- Simmer the soup. Add remaining broth, diced tomatoes, bay leaves, oregano, basil, and red pepper flakes. Bring to a boil, then reduce heat and simmer 15-20 minutes until all vegetables are tender.
- Season and serve. Remove bay leaves. Season with salt and pepper to taste. Ladle into bowls and garnish with fresh parsley. Serve with lemon wedges.
Recipe Notes
- No oil needed—broth-sautéing keeps calories minimal
- Add protein (beans, chicken) for a more complete meal
- Fresh lemon juice brightens the entire bowl
Frequently Asked Questions
Why is this soup so low in calories?
This soup relies on high-volume, low-calorie vegetables like cabbage, celery, and peppers. These foods are mostly water and fiber, making you feel full without adding significant calories. There's no added fat or oil, and the water-sautéing technique keeps calories minimal while preserving flavor.
Can I eat unlimited amounts of this soup?
While this soup is very low in calories, listen to your body's hunger signals rather than eating unlimited amounts. The high fiber content is filling and nutritious, but eating excessive quantities of any food can be uncomfortable. This soup works best as part of a balanced diet.
How can I make this soup more filling?
Add protein sources like white beans, lentils, or shredded chicken breast. You can also include quinoa or barley for whole grains. These additions increase calories slightly but make the soup more satisfying as a complete meal. A tablespoon of beans adds about 20 calories.
Is cabbage soup actually good for weight loss?
Yes, when used as part of a healthy diet. Cabbage soup is filling due to its high water and fiber content while being very low in calories. It can replace higher-calorie meals and help with portion control. However, sustainable weight loss comes from overall balanced eating, not from any single food.
How long does low-calorie vegetable soup keep?
This soup keeps refrigerated for up to 5 days and freezes well for 3 months. It actually tastes better the next day as flavors develop. The cabbage may soften more over time but remains delicious. Reheat gently and add a squeeze of fresh lemon to brighten the flavors.