Low calorie Vegetable soup

"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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Ready In:
1hr
Ingredients:
10
Serves:
5
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ingredients

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

  • Soak the dried soup mix in water overnight, or several hours.
  • Drain away the water and rinse.
  • This cuts down the cooking time and removes the'gasiness' from the dried mix!
  • Chop up all the vegetables.
  • In a large non-stick pot cook the onions and garlic until softened.
  • Add all of the vegetables and cook stirring for about 5 minutes.
  • Add all of the water, soup mix and stock powder.
  • Simmer for about 40 minutes.
  • 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!
  • So check regulary until done to your liking.
  • Season to taste.
  • 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.
  • This soup freezes very well and the recipe is easily doubled or tripled.
  • I make a batch of this on weekends and freeze in individual portions to eat for lunch during the week.
  • Reheat from frozen for 5 minutes in the microwave, stirring once.

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Reviews

  1. 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.
     
  2. 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.
     
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Tweaks

  1. 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.
     

RECIPE SUBMITTED BY

I have a passion for healthy and simple dishes with lots of vegetables, although I love a treat every now and again also, especially ice cream!
 
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