Low Fat Vegetable Soup

The Recipe: An all-vegetable soup, packed with flavor but made without added fat. This soup is similar to the Weight Watchers Zero-Point Soup. It's a Weight Watchers favorite but tasty for everyone, not just those who follow Weight Watchers. Vegan too!
Low Fat Vegetable Soup ♥ KitchenParade.com, all-vegetable soup, packed with flavor, no added fat, lots like to the famous Weight Watchers Zero-Point Soup. Low Carb. Whole30. Gluten Free. Vegan. Weight Watchers Friendly.

COMPLIMENTS!
  • "This is great soup!" ~ Dorry

  • What're you waiting for?!

The Annual Downsizing.

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.

As we downsize, this soup will satisfy our yearning for filling, full-flavored fare. 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 a simple thing, no "trick" really: 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.

The results: No difference.

So nix the oil. Not one drop is needed. "Fat free" goodness doesn’t happen often so with each swallow, let’s just enjoy.

And feel mighty virtuous.



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 all the remaining ingredients as they're prepped. 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 to the blender and purée until smooth. Return the purée to the soup pot. Season to taste with salt and pepper and serve.

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.
NUTRITION INFORMATION Per Cup: 44 Calories; 0g Tot Fat; 0g Sat Fat; 0mg Cholesterol; 40mg Sodium; 9g Carb; 2g Fiber; 5g Sugar; 3g Protein. WEIGHT WATCHERS POINTS Old Points .5 & PointsPlus 1 & SmartPoints 2 (2 cups=3 SmartPoints) & Freestyle 0 CALORIE COUNTERS 100-calorie serving, 2-1/4 cups (6g protein); 50-calorie serving, generous 1 cup.

More One-Point Soup Recipes

(hover with a mouse for a description; otherwise click a photo to view the recipe)

Laura's Healthy Carrot Soup Quick Cauliflower (or Broccoli) Soup How to Make Homemade Vegetable Soup
~ more soup recipes ~
~ more Weight Watchers recipes ~
from Kitchen Parade

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

Shop Your Pantry First

(helping home cooks save money on groceries)

~ tomatoes ~
~ mushrooms ~
~ zucchini ~
~ carrots ~
~ potatoes ~

~ All Recipes, By Ingredient ~
~ How to Save Money on Groceries ~

Kitchen Parade is written by second-generation food columnist Alanna Kellogg and features fresh, seasonal dishes for every-day healthful eating and occasional indulgences. Quick Suppers are Kitchen Parade favorites and feature recipes easy on the budget, the clock, the waistline and the dishwasher. Do you have a favorite recipe that other Kitchen Parade readers might like? Just send me a quick 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. If you make this recipe, I'd love to know your results! Just leave a comment below.

© Copyright Kitchen Parade 2004, 2005 (online), 2006, 2009, 2013, 2014, 2015, 2016 & 2019

Alanna Kellogg
Alanna Kellogg

A Veggie Venture is home of "veggie evangelist" Alanna Kellogg and the famous asparagus-to-zucchini Alphabet of Vegetables.

Comments

Post a Comment

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