There’s something magical about a simmering pot of soup on a crisp fall afternoon. The scent of garlic, herbs, and vegetables wrapping around you like a cozy blanket. My go-to during this season? A comforting bowl of 100-Calorie Vegetable Soup. This isn’t just a recipe, it’s a tradition I’ve carried with me since my early kitchen days in my grandmother’s home, where frugal but flavorful meals were always at the heart of family life.
Over the years, I’ve cooked in tiny street stalls in Bangkok, rustic bistros in the south of France, and bustling diners across the US, but this simple, hearty soup remains a personal favorite. Why? It’s warm, nourishing, and packed with flavor, yet light enough to enjoy every day. Perfect for anyone seeking a delicious, low-calorie option that doesn’t sacrifice taste. Whether you’re focused on eating clean, meal prepping, or just want something warm and cozy, this 100-Calorie Vegetable Soup is here to fill your bowl with goodness.
Let’s break it down with everything you need to make this a staple in your own kitchen.
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100-Calorie Vegetable Soup
- Total Time: 45 minutes
- Yield: 6 servings
- Diet: Vegan
Description
A warm, nourishing soup packed with seasonal vegetables, perfect for crisp fall days. Light on calories, big on flavor, ideal for meal prep, clean eating, or cozy evenings.
Ingredients
- 1 tablespoon olive oil
- 1 yellow onion, diced
- 2 garlic cloves, minced
- 2 medium carrots, chopped
- 2 celery stalks, sliced
- 1 zucchini, diced
- 1 cup green beans, chopped
- 1 cup shredded cabbage
- 1 can (14 oz) diced tomatoes, no salt added
- 4 cups low-sodium vegetable broth
- 1 teaspoon dried basil
- 1 teaspoon dried thyme
- 1 bay leaf
- Salt and pepper to taste
- 1 handful chopped parsley (optional)
Instructions
- In a large pot, heat olive oil over medium heat. Add onion, garlic, carrots, and celery. Sauté for 5–7 minutes until softened and fragrant.
- Stir in zucchini, green beans, and cabbage. Cook for another 5 minutes.
- Add diced tomatoes (with juice) and vegetable broth. Stir in basil, thyme, and bay leaf. Bring to a boil.
- Reduce heat and let the soup simmer for 20–25 minutes until vegetables are tender.
- Remove the bay leaf, season with salt and pepper, and sprinkle with parsley before serving.
Notes
Chop vegetables evenly for even cooking. Use high-quality broth for deeper flavor. Don’t rush the sauté, this step builds the flavor base. Double the batch and freeze leftovers in single portions. Naturally gluten-free and perfect for clean eating or meal prep.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Simmering
- Cuisine: Healthy / Fall
Ingredients for 100-Calorie Vegetable Soup
This soup relies on seasonal, budget-friendly ingredients you likely already have. The magic is in the combination and timing, each veggie shines without overpowering the others.
Here’s what you’ll need:
- 1 tablespoon olive oil
- 1 yellow onion, diced
- 2 garlic cloves, minced
- 2 medium carrots, chopped
- 2 celery stalks, sliced
- 1 zucchini, diced
- 1 cup green beans, chopped
- 1 cup shredded cabbage
- 1 can (14 oz) diced tomatoes (no salt added)
- 4 cups low-sodium vegetable broth
- 1 teaspoon dried basil
- 1 teaspoon dried thyme
- 1 bay leaf
- Salt and pepper to taste
- 1 handful chopped parsley (optional)
All ingredients come together in a nourishing blend, delivering warmth without heaviness. For more veggie-forward ideas, check out Quick and Warm Soups for inspiration.
Step-by-Step Instructions
Even if you’re just getting comfortable in the kitchen, this recipe is friendly and forgiving. It’s a one-pot wonder, meaning fewer dishes and easier cleanup.
1. Sauté the aromatics:
In a large pot, heat the olive oil over medium heat. Add onion, garlic, carrots, and celery. Sauté for about 5–7 minutes until softened and fragrant.
2. Add the base veggies:
Stir in zucchini, green beans, and cabbage. Cook for another 5 minutes, letting the veggies absorb the flavors.
3. Add tomatoes and broth:
Pour in the diced tomatoes with their juice and the vegetable broth. Stir in basil, thyme, and the bay leaf. Bring to a boil.
4. Simmer to perfection:
Once boiling, reduce the heat to low and let the soup simmer gently for 20–25 minutes, or until all vegetables are tender.
5. Finish and serve:
Remove the bay leaf, season with salt and pepper to taste, and sprinkle with fresh parsley before serving.
This soup pairs beautifully with a slice of healthy sourdough bread or a small bowl of salad from our Weight Watchers Soup Recipes collection.
Tips for Success
Cooking a vibrant 100-Calorie Vegetable Soup is easy, but these tips will help you get the most flavor and texture:
- Chop evenly: Uniform pieces cook more evenly and look great in the bowl.
- Use fresh broth: A good vegetable broth makes all the difference. Homemade or high-quality store-bought is best.
- Don’t rush the sauté: Allowing onions and garlic to properly caramelize adds natural sweetness and depth.
- Double and freeze: This soup freezes incredibly well, so make a double batch and freeze in single portions.
Looking for something heartier with similar flavors? Try our Autumn Squash Soup Recipe, another seasonal favorite.
Recipe Variations
This base recipe is incredibly flexible. Here are some fun and flavorful variations to keep things interesting week after week:
- Gluten-Free Friendly: It’s naturally gluten-free, but if you’re adding grains like barley or pasta, choose certified gluten-free options.
- Add protein: Stir in canned chickpeas or white beans for a heartier, plant-based meal under 150 calories per serving.
- Spicy kick: Add red pepper flakes or a dash of hot sauce for heat lovers.
- Asian twist: Swap herbs for grated ginger and a splash of soy sauce or tamari. Pair it with Korean Tofu Soup for a global table.
You could even serve this with a light drizzle of tahini or miso for an umami-rich twist, just keep an eye on added calories.
Storage and Meal Prep
Soups like this were made for make-ahead meals. Here’s how to keep it fresh:
- Refrigerate: Store in an airtight container for up to 5 days. Reheat gently on the stove or in the microwave.
- Freeze: Pour cooled soup into freezer-safe containers or zip bags (lay flat for easy storage). Use within 3 months for best flavor.
- Meal prep tip: Portion out individual servings for grab-and-go lunches or quick dinners.
It’s the ideal companion for a cozy week of healthy meals. Pair with our Vegan Mushroom Soup for a meat-free meal plan rotation.
Why Readers Love This 100-Calorie Vegetable Soup
Readers keep coming back to this 100-Calorie Vegetable Soup because it hits the sweet spot: hearty, healthy, and easy to make. It’s the kind of recipe that nourishes the body and soothes the soul. Whether you’re following a meal plan, doing a soup cleanse, or just need something light after holiday indulgence, this recipe is always a reliable choice.
It’s also a favorite among those who’ve explored our Cabbage Fat Burning Soup Recipe, thanks to its similar detoxifying and low-calorie nature.
Final Thoughts
There’s a reason this 100-Calorie Vegetable Soup remains a staple in our home, and in yours. It’s proof that healthy doesn’t have to be boring. Just real, colorful ingredients, cooked with care, to create something warm, filling, and satisfying. Whether you’re curling up with a book or prepping your weekly lunches, this soup is the perfect partner.
Hungry for more? Don’t miss our creamy Asparagus Soup Recipe and seasonal collections updated weekly.