Low Calorie Roasted Vegetable Soup Recipe (Under 100 Calories)

This low calorie vegetable soup recipe is perfect for a quick lunch, easy dinner, or even as a heart warming starter. Packed full of flavour, fresh veggies and healthy ingredients that are naturally low in fat.

Comfort food at it’s finest – especially if you have it with a bit of homemade bread, fresh from the oven! You could even make one of our quick and healthy vegan tortilla wraps to have with it on the side.

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The Health Benefits

Healthy soup recipes are the perfect way to get a lot of nutrient dense whole foods into your vegan diet. Plus, if you batch cook in advance, this is the ideal quick meal solution.

Easily make this homemade vegetable soup recipe your own by packing it with your favourite healthy vegetables. We have included the below as we think they make the best vegetable soup recipe. However, you can add in, or remove any of these to make it a soup you’ll love!

Parsnips

Parsnips have a lot of great health benefits to offer including…

• A great way to increase your fibre intake
• Packed with vitamin C & vitamin E
• They contain magnesium and calcium
• Helps to keep levels of cholesterol down
• High in potassium – known to lower blood pressure

Carrots

Carrots are one of the best vegetables you can eat thanks to them being packed with vitamins and antioxidants. However, they also have many other health benefits including…

• Rich in vitamin a and luetin – helps to keep your eyes healthy
• May help to lower the risk of cancers
• Antioxidants help to fight off free radicals
• High in potassium
• The high levels of vitamin c can help to boost your immune system
• The high fibre content can help relieve constipation
• High in calcium and vitamin K which are vital for bone health

Sweet Potatoes

Sweet potatoes are the perfect replacement for regular potatoes as they come with a wealth of health benefits…

• Natural release of energy
• High in vitamin A, C and B6
• Rich in antioxidants
• Promotes healthy gut bacteria
• Studies have shown sweet potatoes can improve learning and memory recall in mice
• Immune boosting properties

Garlic

The health benefits of fresh garlic includes…

• Immune boosting
• Can help to reduce blood pressure
• My help to reduce high cholesterol levels
• Has been known to help reduce the risk of cancer
• High in antibiotic properties
• May Prevent Alzheimer’s and Dementia
• Garlic is known to help detox your body from free radicals and toxins

Butternut Squash

• A good source of powerful antioxidants
• High in vitamin A, C and E
• Has been known to lower risk of heart disease
• Diets high in vitamin E may have a positive effect against Alzheimer’s
• Butternut squash is a great low calorie alternative for potatoes

How To Store Your Hearty Soup

Once you have made your delicious soup, the best way to store it is in an airtight container in the fridge or freezer.

In the fridge, this soup will last around 3 to 4 days, or in the freezer it will last up to 3 months.

Ingredients In This Homemade Vegetable Soup

• 1 Large Carrot
• 1 Parsnip
• 1 Butternut Squash
• 1 Large Sweet Potato (or two small sweet potatoes)
• 2 Shallots
• 1 Garlic Clove
• 2 Red Bell Peppers
• 500 mls Vegetable Broth (or chicken broth, or beef broth if you aren’t vegan)
• 2 tablespoons Olive Oil
• 1 tablespoon Italian Seasoning (or fresh herbs of your choice)
• Pinch of Salt & Black Pepper
• Squeeze of Lemon Juice

Other Ingredients You Could Add In

This delicious soup recipe can easily be adapted to suit your taste and needs, whether you want more protein, healthy fats, or even something to spice it up.

Protein Sources

Great protein sources to add to this soup would be…

• Black beans
• White beans
• Cannellini beans
• Red lentils

You would need to cook these separately and either add to the blender for a smooth soup, or add in afterwards as some extra texture.

I would suggest blending the red lentils into your soup, otherwise the texture can bit a little off-putting.

Related Post – How To Make Red Lentil & Sweet Potato Soup Recipe

Add More Nutrients

If you find this soup isn’t healthy enough, here are a few ways you could make it even more nutrient dense…

• Top your soup with fresh parsley as a garnish and to add in some micro-nutrients
• Boil some cabbage and add it in to the blender to add more vitamins
• Add some tomato juice when you put all of the roasted vegetables into the blender

How To Add Healthy Fats

There are a few ways you can add in some healthy fats to this low fat soup recipe…

• Top with a drizzle of vegan sour cream
• Grate some vegan cheese on top before serving
• Drizzle with olive oil
• Add a dollop of vegan yogurt on top

Spice It Up

For some extra flavour you could try adding in a spice blend of you choice…

• Smoked paprkia
• Red pepper flakes
• Cumin
• Sprinkling of cayenne pepper

How To Make This Easy Vegetable Soup Recipe

Start by pre-heating your oven to 180 C (Fan).

Then start chopping all of your fresh vegetables (apart from the peppers & onion) into 2cm chunks and place into your roasting dish. Try to use a large, sharp knife if you can as butternut squash can be hard to get into otherwise. We love to use this chef’s knife from Katto as it’s so sharp and precise and makes cutting larger vegetables so much easier.

Half the pepper and onion and add to the roasting tray with the rest of the vegetables.

Leave the skin on the garlic and gently crush with the back of a spoon and add to the baking tin and add the herbs and drizzle olive oil over everything.

Roasting The Vegetables

Then place the vegetables into the oven for 40 – 45 minutes or until the butternut squash and sweet potato are cooked. (prod with a skewer, if it feels soft, it’s cooked).

Blending The Vegetables

Once the vegetables are cooked, make up your vegetable stock, put into a pourable jug and place to one side.

Depending on the size of your blender, start adding the roasted vegetables into it, along with enough vegetable broth to cover the vegetables in the blender. Make sure you take the skin off the garlic cloves before adding in to the high-speed blender.

Blend up the vegetables until smooth. If your soup is too thick, simply add a few cups of water (a little at a time) until you get the right consistency. Keep doing this in batches until all of the vegetables have been used up.

Storing The Soup

Pour your homemade vegetable soup into airtight containers but leave the lids off and allow to cool completely before placing in the fridge or freezer. However, if you plan to eat it right away, simply pour into a bowl, add salt and pepper to taste, along with any garnish.

This recipe should make around 8 portions depending on the thickness of the soup, and your portion sizing.

If you wanted to, you could add a little grated vegan cheese (vegan parmesan cheese or vegan cheddar cheese taste great in this recipe) across the top, or drizzle with olive oil for additional flavour.

Low Calorie Vegetable Soup Recipe

Nutritional Information

Calories – 98 per serving

Protein – 2g per serving

Fats – 2g per serving

Carbohydrates – 22g per serving

Vitamin A – 319% per serving

Vitamin C – 68% per serving

Calcium – 13% per serving

Recipe Notes

If you want to be able to start it and go, you could also make this soup in a slow cooker as an instant pot recipe.

You wouldn’t get the same flavours as you would from roasting them, but it’s still a great recipe full of nutrients and healthy vegetables.

This is a great recipe for those wanting to eat nutritious food, lacking in spare time. Simply meal prep in advance to have as one of your go-to meals on your healthy eating plan. A great way to lose weight, or simply watch those calories whilst still being able to eat great tasting food with tons of flavor.

The perfect recipe to have whilst sitting by the fire on a cold and rainy day.

Have you tried this mushroom sauce recipe yet?