Low Fat Vegetable Soup

An all-vegetable soup, packed with flavor but made without added fat. Similar to the Weight Watchers Zero-Point Soup. A Weight Watchers favorite but tasty for everyone, not just those who follow Weight Watchers. Vegan.

Low Fat Vegetable Soup

Is anyone else feeling less than svelte after indulging during the holidays? If we’re like millions of Americans, our resolutions for 2004 call for less food and more exercise.

This soup will satisfy our yearning for filling, full-flavored fare as we downsize. It keeps well in both fridge and freezer so keep plenty on hand for fast lunches and light suppers.

This recipe has no added fat – and needs none.

When making it for the first time awhile back, I employed the standard trick to reduce fat while enriching the flavor in soups and stews. It’s easy: simply sauté the garlic and onions in a tablespoon of olive oil (typically less than specified) to a deep gold rather than until translucent (the typical instruction). Doing so releases the onion’s natural sugar and can make a big difference in perceived richness.

In this soup, however, side-by-side taste tests yielded no difference at all. In Pot One, I threw in all the ingredients, no oil, no cooking. In Pot Two, I sautéed the garlic and onion sautéed in oil first. No difference.

So nix the oil for not one drop is needed. It doesn’t happen often so with each swallow, let’s just enjoy. (And feel mighty virtuous.)

Kitchen Parade is written by second-generation food columnist Alanna Kellogg and features fresh, seasonal dishes for every-day healthful eating and occasional indulgences. What’s your favorite low-fat standby recipe? Share it by e-mail via recipes@kitchen-parade.com. How to print a Kitchen Parade recipe. Never miss a recipe! If you like this recipe, sign up for a free e-mail subscription. If you like Kitchen Parade, you're sure to like my food blog about vegetable recipes, too, A Veggie Venture. Follow Kitchen Parade on Facebook!

LOW FAT VEGETABLE SOUP

Hands-on time: 30 minutes
Stove time: 45 minutes
Makes 13 cups
  • 3 15-ounce cans fat-free (about 5-1/2 cups) vegetable broth
  • 3 15-ounce cans diced or stewed tomatoes
  • 1 tablespoon minced garlic
  • 1 onion, chopped (about 1 cup)
  • 8 ounces fresh mushrooms, quartered (about 2 cups)
  • 3 zucchini, chopped (about 4 cups)
  • 2 carrots, chopped (about 1 cup)
  • 1 russet potato, skin on, chopped (about 1-3/4 cups)
  • 3 tablespoons chopped fresh parsley
  • 2 tablespoons chopped cilantro (optional)
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • Salt and pepper to taste

Heat a four-quart Dutch oven on medium heat. Add vegetable broth and tomatoes. Add remaining ingredients as prepared. Cover and bring to a boil. Reduce heat and simmer until vegetables are tender, about 30 minutes.

With a slotted spoon, transfer 3 cups of the cooked vegetables to a blender or food processor. Add about 1/4 cup cooking liquid and purée until smooth. Return the purée to cooking liquid. Season to taste with salt and pepper and serve.

NUTRITION ESTIMATE Per cup: 73 Calories; 0g Tot Fat; 0g Sat Fat; 16g Carb; 4g Fiber; 678mg Sodium; 0mg Cholesterol; 2g Protein. WEIGHT WATCHERS POINTS WW Old Points 1, WW PointsPlus 2 CALORIE COUNTERS 100-calorie serving, 1-1/3 cups; 50-calorie serving, 2/3 cup.

ALANNA's TIPS This recipe makes a bunch, so make sure your pot is big enough. I usually use two Dutch ovens, rather than dragging out the big stockpot. If you're reducing carbs as well as calories, substitute chopped turnips for the russet potato. CSA members and farmers market shoppers will appreciate the ingredient flexibility of Master Recipe: How to Make Homemade Vegetable Soup.


More One-Point Soup Recipes

(hover for a description, click a photo for a recipe)
Laura's Healthy Carrot Soup Quick Cauliflower (or Broccoli) Soup How to Make Homemade Vegetable Soup
~ more soup recipes ~


~ more Weight Watchers vegetable recipes
from my food blog, A Veggie Venture ~






This is great soup!
 

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Thank you for taking a moment to write! I read each and every comment, for each and every recipe. If you have a specific question, it's nearly always answered quick-quick. But I also love hearing your reactions, your curiosity, even your concerns! When you've made a recipe, I especially love to know how it turned out, what variations you made, what you'll do differently the next time. ~ Alanna