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    You are in: Home / Recipes / Low calorie Vegetable soup Recipe
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    Low calorie Vegetable soup

    Total Time:

    Prep Time:

    Cook Time:

    1 hr

    20 mins

    40 mins

    dale!'s Note:

    This soup is really delicious. I freeze this in individual portions for lunch during the week and serve with a toasted pita bread and salad. The pumpkin is what makes it so tasty I think! Prep time does not include overnight soaking of dried soup mix.

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    Units: US | Metric

    • 1 cup carrot, sliced
    • 1 cup celery, sliced
    • 1 cup zucchini, sliced
    • 3 cups pumpkin, small diced
    • 1/2 cup onion, chopped
    • 1 -2 teaspoon garlic, crushed
    • 1/2 cup dried soup mix (barley/split peas etc)
    • 2 teaspoons vegetable stock powder (or to taste)
    • 6 cups water
    • salt and pepper


    1. 1
      Soak the dried soup mix in water overnight, or several hours.
    2. 2
      Drain away the water and rinse.
    3. 3
      This cuts down the cooking time and removes the'gasiness' from the dried mix!
    4. 4
      Chop up all the vegetables.
    5. 5
      In a large non-stick pot cook the onions and garlic until softened.
    6. 6
      Add all of the vegetables and cook stirring for about 5 minutes.
    7. 7
      Add all of the water, soup mix and stock powder.
    8. 8
      Simmer for about 40 minutes.
    9. 9
      Time can be more or less depending on how small you diced your vegetables or how long you soaked your soup mix, or just how mushy you want the vegetables!
    10. 10
      So check regulary until done to your liking.
    11. 11
      Season to taste.
    12. 12
      If you like your soup a big thicker just mash some of the vegetables with a potato masher (I do it right in the pot) or put a stick blender in there for a few seconds.
    13. 13
      This soup freezes very well and the recipe is easily doubled or tripled.
    14. 14
      I make a batch of this on weekends and freeze in individual portions to eat for lunch during the week.
    15. 15
      Reheat from frozen for 5 minutes in the microwave, stirring once.

    Ratings & Reviews:

    • on November 30, 2012

      I used this recipe for years in Australia, where it originates, with the green-skinned Kent pumpkin. So tasty for a low-cal recipe. I moved to the US and am still searching for a substitute as good as the Kent. Have tried butternut squash - wrong texture. I am now using canned pie pumpkin, which works quite well. Try adding fresh herbs or chile.

      people found this review Helpful. Was this review helpful to you? Yes | No
    • on January 25, 2005


      I made this today, after starting my new diet. Very nice. I didn't have any celery, so I substituted with a leek and a butternut squash for the pumpkin. After browning the onion as suggested, I chucked it all in the slow-cooker and it was a real delight. I estimated it at 1 WW per serving.

      people found this review Helpful. Was this review helpful to you? Yes | No


    Nutritional Facts for Low calorie Vegetable soup

    Serving Size: 1 (441 g)

    Servings Per Recipe: 5

    Amount Per Serving
    % Daily Value
    Calories 43.2
    Calories from Fat 2
    Total Fat 0.2 g
    Saturated Fat 0.0 g
    Cholesterol 0.0 mg
    Sodium 45.7 mg
    Total Carbohydrate 10.0 g
    Dietary Fiber 1.9 g
    Sugars 3.8 g
    Protein 1.5 g

    The following items or measurements are not included:

    soup mix

    vegetable stock powder

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