50 Light and Healthy Soup Recipes

posted January 26, 2015 by Gina 2298shares

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Here’s a great roundup of 50 easy, healthy, low-calorie soup recipes made with real food!

Here in NY we’re expecting a blizzard of the century! I can’t think of a better way to keep warm than with a bowl of soup! Here’s a roundup of some of my most popular soup recipes, most of them are freezer friendly and make great leftovers! Enjoy!

Crock Pot Minestrone Soup – the BEST Minestrone soup recipe you’ll ever try!

Turkey Meatball Spinach Tortellini Soup is an easy, kid-friendly soup and a great way to warm up on a cold winter night. One large bowl is under 300 calories and very satisfying…

This delicious Chicken and Lentil Soup is perfect for warming your belly on chilly fall evenings. What’s more, it’s easy to make, economical and very satisfying…

Dad’s Creamy Cauliflower Soup is EASY – only 5 ingredients! You’ll have yourself a warm, delicious bowl of soup that is so light you can serve this as a first course for dinner or with a half sandwich for lunch…

Creamy Corn Soup with Queso Fresco and Cilantro doesn’t use any cream, instead it’s simmered in low fat milk and thickened with a potato. Once pureed it’s thick, velvety AND delicious…

Crock Pot Creamy Tomato Soup is creamy, rich, light and perfect for cooler fall days…

If you love a slow cooker recipe that requires no pre-cooking, then you’ll love this Crock Pot Picante Chicken and Black Bean Soup…

My favorite way to use up leftover ham or a ham bone is with this Pressure Cooker Split Pea Soup

The beauty of this Chicken, Shitake and Mushroom Wild Rice Soup is you don’t need all the cream. Rice is a natural thickener for soups and it actually gets thicker the longer it sits…

As pumpkin season approaches, this Roasted Pumpkin Sage Soup is the perfect first course for any meal. Use a hollowed out pumpkin as a bowl for a beautiful presentation…

Leftover turkey is delicious in turkey pot pie and even better in Turkey Pot Pie Soup…

If you’re a mushroom lover like me, you’ll love this simple savory Chicken Mushroom Soup that takes less than 30 minutes from start to finish…

Creamy white bean soup, with roasted garlic and a touch of sage, Tuscan White Bean and Roasted Garlic Soup is simple and inexpensive to make, and so so good. Leftovers can be frozen…

Warm and satisfying, with tortellini in every bite. Top this Three Cheese Tortellini and Mushroom Soup with some fresh shaved Parmigiano Reggiano right before serving…

Kale and Potato Soup with Turkey Sausage is a meal in a bowl and kale is one of the healthiest vegetables around…

Beef Barley Soup is perfect for the cooler evenings as we head into fall. It’s a one pot meal that’s really simple to make…

My daughter LOVES this Escarole Soup with Turkey Meatballs it makes a lot, which makes is perfect to make ahead and freeze in portions for lunch or dinner for the month…

Chicken Pot Pie Soup…the taste of chicken pot pie, in a soup…

Low Fat Creamy Mushroom Soup is a velvety mushroom soup low in fat, yet rich in flavor…

Baby carrots, a hint of fresh ginger and a touch of sour cream are blended to create this simple yet tasty Skinny Creamy Carrot Ginger Soup. Perfect for lunch or dinner…

A great way to sneak some veggies into those picky tummies is with this recipe for Skinny Macaroni and Cheese Soup with Broccoli…

Bell peppers, chopped tomatoes and lean ground beef are simmered in broth with onions and garlic, then topped with brown rice…everything you love about stuffed peppers are in this Stuffed Pepper Soup…

Leftover Turkey Noodle Soup is a great way to use up leftover turkey…

If you like potato leek soup, you’ll love this Roasted Acorn Squash Soup…

Serve this Roasted Red Kuri Coconut Curry Soup with a piece of garlic naan and you have yourself a meal…

Halibut and Shellfish Soup is a great tasting hearty seafood soup made with halibut, littleneck clams and shrimp….

Meatball and Spaghetti Soup is a one pot meal your whole family will love and leftovers are great for lunch…

Beef, Potato and Quinoa Soup is hearty and perfect for the meat and potato lover in your family…

Turkey Chili Taco Soup kid-friendly, super easy to make and ready in less than 20 minutes…

Everything you love about a baked potato loaded with cheddar, bacon and chives, is in this Baked Potato Soup…

This Broccoli Cheese and Potato Soup is loaded with potatoes, broccoli and cheese. A one-pot meal your whole family will love, ready in under 30 minutes…

Coconut Curry Butternut Squash Soup is my new favorite way to eat butternut squash and will be yours also after you taste this yummy soup…

Serve this Tomato Bisque Soup with a little fresh basil and some grated Parmigiano Reggiano. Simply delicious…

Black Bean Soup is hearty and super high in fiber. It’s perfect topped with low fat sour cream and fresh chopped herbs such as chives, cilantro or scallions…

Spinach Tortellini en Brodo Soup is great when you want to make a quick one pot meal…

A hearty bowl of this French Onion Soup is a perfect meal for a cool evening. Gruyere is typically used in French Onion, but Alpine Lace is a great reduced fat alternative…

The flavors of leeks and potatoes compliment each other great in this Potato Leek Soup..

Roasted Red Pepper Soup is an excellent source of healthy vitamins and one bowl will fill you up…

Spinach Stracciatella Soup with Orzo is an Italian classic soup that takes less than 20 minutes to make…

If you are an avocado lover like me, you’ll love this Chicken and Avocado Soup…

Gazpacho is a chilled soup traditionally from Spain, a perfect way to use up end-of-summer vegetables in your garden…

Cream of Asparagus Soup is perfect as a first course or great for lunch…

Pasta Fagioli Soup is great to make on a chilly Fall weeknight because it’s super quick and easy to prepare…

This hearty Cabbage Soup with Chicken and Pork is loaded with vegetables and meat…

Colombian Chicken Sancocho is a hearty soup, almost like a stew and is a traditional dish in the region of Antioquia, Colombia…

Clam Chowder Lightened Up is thick and creamy without all the added fat…

ONLY 5 ingredients (not counting salt and pepper) is all it takes to make this quick, easy, delicious Cream of Zucchini Soup

This slimmed down version of Cream of Broccoli Soup is quick and easy to put together…

Butternut Squash Soup is smooth and velvety, perfect Fall soup!

Corned Beef and Cabbage Soup – a fun twist on a Classic Irish dish…

posted January 26, 2015 by Gina

Skinny Creamy Chicken Broccoli Soup

Jump to Recipe 5 stars 35 mins Soup

Silky Skinny Creamy Chicken Broccoli Soup, just as light and lean as you will be by spring!

So we all overdid during the holidays… Cocktails, prime rib, fudge.

Sometimes it makes me feel better to act a little surprised about this. How about you?

It’s time to reign it in, and cut down on sugar, carbohydrates, and empty calories.

Yet the transition from comforting naughty foods to clean healthy recipes can be a little shocking to the body.

I usually last about three to four days on a clean eating plan before serious cookie cravings hit.

Adding in some healthy dishes that taste and feel like comfort food, can make the new year clean-up a little less painful.

Today’s Skinny Creamy Chicken Broccoli Soup is just such a recipe. It is rich and creamy, with a smooth satisfying texture. It tastes like fresh broccoli cheese soup with chunks of hearty chicken in every spoonful.

However, this satiating sensation is under 300 calories per bowl and contains less than 7 grams of carbohydrates.

Not too shabby!

The key to making a luxurious creamy soup base, without fatty cream, is to stir in a little fat free cream cheese.

As the cream cheese melts into the broth, it provides all the richness of a much heavier soup, without the added guilt!

Skinny Creamy Chicken Broccoli Soup is quick to prepare in just over 30 minutes, and will make everyone at the dinner table smile, kids and adults alike!

It’s also a fabulous leftover. I like to rewarm this soup on cold winter days with a spinach salad on the side.

Make sure to check out our video tutorial below for today’s Skinny Creamy Chicken Broccoli Soup recipe!

More Lean Chicken Soup Recipes

Chicken Detox Soup

Skinny Chicken Fajita Soup

Chimichurri Chicken Lentil Soup

Healthy Chicken White Bean Soup

5 from 2 votes Leave a Review ” Prep Time: 10 minutes Cook Time: 25 minutes Total Time: 35 minutes Skinny Creamy Chicken Broccoli Soup – A light and lean chicken soup recipe with silky comforting texture! Servings: 6

  • 1 large onion, chopped
  • 3 cloves garlic, minced
  • 1 tablespoon butter
  • 1 pound boneless skinless chicken breast
  • 8 cups low-sodium chicken broth
  • 3 tablespoons dry sherry
  • 2 tablespoons Dijon mustard
  • 1 teaspoon cornstarch
  • 1/2 teaspoons smoked paprika
  • 1/4 teaspoon crushed red pepper
  • 4 ounces fat-free cream cheese, cut into cubes
  • 3 cups small fresh broccoli florets
  • Salt and pepper
  • Possible garnishes: Low fat shredded cheese, chopped scallions, fresh parsley
  • Place the butter in a 4-quart soup pot and set over medium heat. Once the butter has melted, add the onions and garlic. Sauté for 3-4 minute, stirring to make sure the garlic doesn’t burn.
  • Place the whole chicken breasts at the bottom of the pot. Add the broth, sherry, Dijon mustard, corn starch, smoked paprika, crushed red pepper, 1 teaspoon salt, and 1/2 teaspoon ground black pepper.
  • Bring the broth to a boil. Lower the heat, cover, and simmer for 15-20 minutes to cook the chicken.
  • Remove the chicken breast with tongs. Then add in the cream cheese. Whisk to melt the cream cheese into the broth. Then use two forks to shred the chicken.
  • Add the broccoli florets and the shredded chicken to the soup. Stir well and turn off the heat. The small broccoli florets will cook quickly in the hot broth.
  • Taste, then salt and pepper as needed. Serve warm.


Serving: 2cups, Calories: 254kcal, Carbohydrates: 10g, Protein: 25g, Fat: 12g, Saturated Fat: 5g, Cholesterol: 74mg, Sodium: 334mg, Potassium: 759mg, Fiber: 1g, Sugar: 2g, Vitamin A: 725IU, Vitamin C: 43.3mg, Calcium: 66mg, Iron: 1.5mg Course: Soup Cuisine: American Author: Sommer Collier

Making this recipe? Follow us on Instagram and tag @ASpicyPerspective so we can share what you’re cooking!

This easy, low-fat recipe for Healthy Creamy Broccoli Soup has no cream, making it a scrumptious, vegan option for Cream of Broccoli Soup.

Easy Broccoli Soup That’s Healthy and Delicious!

This low-fat version of cream of broccoli soup is a silky, smooth scrumptious soup that has a creamy consistency without any added cream. It’s super simple to prepare and on the table in just 30 minutes! What more can you ask for?

Why This Recipe Works
  • The simplicity of the ingredients makes the broccoli the start of the dish.
  • Using Potatoes to Thicken the Soup gives it a silky smooth creamy consistency.
Vegan Broccoli Soup That’s Far From Boring

This flavorful soup is simplicity at it’s finest. With only five ingredients, you can have a wonderful, vegan-friendly soup that’s packed full of flavor. To thicken the soup without adding flour or cream, I add a large potato which also adds a bit of bulk and makes it more filling.

Health Benefits of Broccoli

Broccoli is a low-calorie source of fiber and it’s also rich in many essential vitamins and minerals.
A cup of cooked broccoli has just as much vitamin C as an orange, and it’s also a good source of B vitamins beta-carotene, iron, magnesium, potassium, and zinc.

How to Make Healthy Creamy Broccoli Soup

Cut the broccoli into florets.

Melt the margarine or olive oil in a heavy medium pot over medium-high heat. Add the onion, and saute until onion is translucent about 5 minutes.

Add the stock.

Add the Broccoli, potatoes, and seasoning.

Bring to a boil, cover, lower the heat and simmer for 15 minutes or until soft enough to puree.

Remove a cup of the liquid and set aside. Using a stick blender (a food processor or blender can also be used) blend the soup to your desired constancy (adding some of the stock a bit at a time if necessary).

Serve hot.

To keep it vegan serve as blended.

Or serve topped with shredded cheese.

Cook’s Tips
  • If using a blender or food processor to puree the soup, let the soup cool before transferring to avoid injury.
  • For added flavor, try adding garlic when browning the onions.
  • Salt like you mean it. Seasoning is the key to the perfect soup. Salt gradually and taste as you go.


Can Broccoli Soup Be Frozen?

Broccoli Soup freezes really well (Allow it to cool before freezing and be careful not to leave it at room temperature for over an hour to avoid bacteria). Then portion the Broccoli soup into freezer-safe bags or containers.

How Long Can Broccoli Soup Be Stored In The Refridgerator?

Broccoli Soup can be stored in an airtight container in the refrigerator for us to 3 days.

Other Soup Recipes You’ll Love
  • Potato Leek Soup
  • Homemade Lentil Soup
  • Split Pea and Ham Soup
  • Creamy Celery Soup
  • Pasta Fagioli

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Healthy Creamy Broccoli Soup

Move over Cream of Broccoli Soup -This recipe for Healthy Creamy Broccoli Soup is a no cream version with the indulgent flavor and no guilt. Prep Time: 10 minutes Cook Time: 20 minutes Total Time: 30 minutes Course: Soup Cuisine: American Keyword: Broccoli recipes, broccoli soup, healthy broccoli soup Servings: 4 servings Calories: 236kcal Author: Erren Hart of Erren’s Kitchen

  • 2 tablespoons olive oil , or low-calorie margarine
  • 1½ pounds fresh broccoli
  • 1 large onion, chopped
  • 1 large potato, quartered
  • Salt and freshly ground black pepper
  • 4 cups chicken or vegetable stock,
  • Shredded cheddar cheese, or vegan cheese (optional)

Cups – Metric

  • Melt the margarine in a heavy medium pot over medium-high heat. Add the onion, and saute until onion is translucent about 5 minutes.
  • Add the broccoli, potato, chicken stock, salt, and pepper. Bring to a boil.
  • Reduce the heat and simmer for 15 minutes or until the vegetables are soft enough to blend.
  • Remove a cup of the liquid and set aside.
  • Using a hand/stick blender blend the soup to your desired constancy (adding some of the stock a bit at a time if necessary).
  • Serve hot topped with a handful of shredded cheddar cheese.

Calories: 236kcal | Carbohydrates: 29g | Protein: 12g | Fat: 9g | Saturated Fat: 2g | Cholesterol: 7mg | Sodium: 471mg | Potassium: 1049mg | Fiber: 6g | Sugar: 7g | Vitamin A: 1310IU | Vitamin C: 160.3mg | Calcium: 109mg | Iron: 3.5mg Tried this recipe?Mention @ErrensKitchen or tag #ErrensKitchen!

Update Notes: This recipe was originally posted in 2014, but was published again in 2018 to include step by step directions, nutritional information, and new photos.

Quick and Easy Creamy Vegetable Soup

How to make quick and easy creamy vegetable soup with only one pot in under 35 minutes. Jump to the Creamy Vegetable Soup Recipe or watch our recipe video showing you how we make it.

Watch Us Make The Vegetable Soup

How to Make Quick and Easy Creamy Vegetable Soup

We have been making this soup for years. It’s simple to make, healthy, and comforting. Throw lots of vegetables into a big pot, add stock and herbs, and then simmer until done. Blend with a little cream or coconut milk, and you are done. If you are looking for a brothy vegetable soup, try our Easy Homemade Vegetable Soup (it’s made with lots of veggies and a light tomato broth).

This soup comes together quickly. It’s also light on the prep. (By the way, this vegetable soup is easy to adapt. Make it gluten-free, vegetarian, or vegan. I’ve shared how below.)

The real trick to making this soup is cutting all the vegetables a similar size. We start by cooking onions, carrots, and celery in a big pot until softened. Then we add potatoes, garlic, stock, and herbs.

After simmering for 15 minutes, the vegetables will be soft. Remove the herbs (I cannot even count how many times I’ve forgotten a bay leaf!). Then blend the soup until smooth. At this point, we like to add a splash of cream or half-and-half. You can skip it or use a dairy-free option like coconut milk.

Substitutions for Gluten-Free, Vegetarian, and Vegan Diets

This recipe is easy to adapt. Here’s how to change the recipe for specific diets:

  • Gluten-free Vegetable Soup: Some store-bought stocks contain gluten. Look for stock or broth that mentions it is gluten-free on the packaging. You could also consider using homemade stock.
  • Vegetarian and Vegan Vegetable Soup: Replace the chicken stock with vegetable stock. For the best flavor, we recommend one that’s heavy on mushrooms. Instead of the cream, use coconut milk. You could also add some drained and rinsed white beans to the soup while it simmers. Once blended, they will add to the soup’s creamy texture.

Make Ahead Tips

Refrigerate the soup for up to 3 days. Or, freeze up to 3 months. The soup will become very thick after freezing. When reheating, add more stock or water to thin it out until your desired consistency.

More Easy Soup Recipes

  • Easy Sausage and Potato Soup — You will love this easy potato soup recipe with Italian sausage, potatoes, garlic, and kale.
  • Simple Ham and Cabbage Soup — This soup with cabbage and ham is hearty, healthy, easy to make, and tastes fantastic.
  • Three Ingredient Tomato Soup — You wouldn’t think that three ingredients — butter, onion, and tomato — can come together to make such a velvety and delicious tomato soup, but let me tell you. They can.
  • Creamy Homemade Potato Soup — You will love this easy soup with potatoes, veggies, garlic, and a luscious creamy broth.
  • Lentil Soup with Lemon and Turmeric — Meet my go-to lentil soup recipe! I make this soup with lentils, carrots, turmeric, and fresh lemon whenever I’m in need of some healthy comfort food.
  • Lemony Chicken Vegetable Soup — This lemon chicken and vegetable soup checks all the boxes. It’s hearty, healthy, satisfying, and tastes incredible.
  • Roasted Butternut Squash Soup — Butternut squash is roasted on top of garlic cloves and fresh thyme then blended with stock into a silky smooth butternut squash soup.

Recipe updated, originally posted December 2011. Since posting this in 2011, we have tweaked the recipe to be more clear. – Adam and Joanne

  • PREP 5mins
  • COOK 30mins
  • TOTAL 35mins

This creamy vegetable soup can be refrigerated up to 3 days and kept in the freezer for up to 3 months. For a vegetarian or vegan version of this soup, replace chicken stock with vegetable stock. For the best flavor, we recommend one that’s heavy on mushrooms. Instead of the cream, use coconut milk.

Makes 4 to 5 Servings

You Will Need

1 large onion

1 pound carrots, peeled (4 to 5 medium)

4 celery sticks

1 tablespoon olive oil


1/4 teaspoon crushed red pepper flakes

1 pound thin-skinned potatoes (3 medium or 6 small potatoes)

3 garlic cloves, peeled and halved

3 cups chicken or vegetable stock, see how to make chicken stock

2 bay leaves

3 sprigs fresh thyme (substitute 1 teaspoon dried thyme)

1/4 cup half-and-half, cream, or coconut milk


  • Prepare Soup
  • Chop the onion, carrots, and celery into 1/2-inch chunks. Chop the potatoes into 1/2-inch chunks, but set aside from other vegetables.

    Heat the oil in a large pot over medium-high heat. Toss the onion, carrots, and the celery around in the oil. Sprinkle with a 1/2 teaspoon of salt and add the red pepper flakes. Cook, stirring occasionally, until the vegetables sweat, soften, and smell sweet; 5 to 10 minutes.

    Stir in the potatoes, garlic, bay leaves, and thyme. Cook for 5 minutes. (Add more oil if the pot seems dry).

    Pour in the stock and bring to a boil. Reduce to a simmer and cook until you can easily pierce the potatoes with a fork; about 15 minutes.

    • To Finish
    • Remove the soup from the heat. Take out the bay leaves and thyme sprigs and discard. Use an immersion blender, stand blender, or food mill to puree the soup until smooth.

      Stir in the half-and-half. Taste for seasoning and adjust with more salt and pepper if necessary.

Adam and Joanne’s Tips

  • Nutrition Facts: The nutrition facts provided below are estimates. We have used the USDA Supertracker recipe calculator to calculate approximate values. We did include 1/4 cup of half and half in the calculations and assumed 4 servings. We omitted salt from the calculations since you will need to add to your tastes.

If you make this recipe, snap a photo and hashtag it #inspiredtaste — We love to see your creations on Instagram and Facebook! Find us: @inspiredtaste

Nutrition Per Serving: Calories 234 / Protein 6 g / Carbohydrate 41 g / Dietary Fiber 7 g / Total Sugars 8 g / Total Fat 6 g / Saturated Fat 2 g / Cholesterol 6 mg AUTHOR: Adam and Joanne Gallagher


Homemade Creamy Vegetable Soup is an insanely delicious, creamy vegetable soup without any cream. Its perfect if you are looking for a vegetarian meal or just something light and easy.

Lets talk about this creamy vegetarian soup today because it is just as delicious as any meaty chicken soup you’ve had in your life. Its the perfect blend of light and easy when you want a quick, hearty meal.

This soup has old time memories. As soon as winter began, my mum would start whipping up all kinds of soups for us and this one always topped our list of requests! Its loaded with fresh winter veggies and makes every winter evening so so worth it.

I’m not even kidding you when I say that I make a potful which lasts the two of us at least three days – because I want this soup ALL THE TIME.

I know there are tons of ‘cream of vegetable soup’ cans out there and some of you probably grew up on that but this is the real deal guys. Its made entirely from scratch and has a velvety mouthful that’s hard to beat.

Can you actually believe that there is no cream in the list of ingredients? Which is why I call this creamy vegetable soup light and easy. Its quick because vegetables cook really fast – you want them crunchy and light because all we do is create a roux with flour and milk which helps thicken the soup without piling on the calories.

My favourite vegetables are celery, carrots, beans, mushrooms and broccoli but go ahead and add peas, sweet potatoes, potatoes or even cauliflower. So this creamy vegetable soup can easily become ‘everything but the kitchen sink vegetable soup’.

And if you absolutely absolutely want to add some meat, go ahead and add cooked shredded chicken or shrimp to this recipe and make it your very own cream of chicken soup.

Whatever you do, make this tonight because this light and delicious creamy vegetable soup will become your favourite comfort food.

I’m just over here with my bowl, slurping away for the night. Catch you in a bit!


Homemade Creamy Vegetable Soup is an insanely delicious, creamy vegetable soup without any cream. Its perfect if you are looking for a vegetarian meal or just something light and easy.

  • 2 tablespoons Butter
  • 1 tablespoon Olive Oil
  • ½ cup chopped Onions
  • ½ cup chopped Celery
  • 1 cup chopped Carrots
  • 1 tablespoon minced Garlic
  • 1 cup chopped Green Beans
  • 1 cup sliced Mushrooms
  • 1 cup Broccoli Florets
  • 1 cup Corn Kernels
  • 1 teaspoon dried Thyme
  • 1 teaspoon dried Oregano
  • 3 tablespoons All Purpose Flour
  • 4 cups Whole Milk
  • Salt and Pepper to taste
  1. Saute: Heat butter and olive oil in a dutch oven and add onions, celery and carrots. Cook for a few minutes till the onions soften, making sure not to brown them. Add the garlic, beans, mushrooms, broccoli and corn and saute for 2-3 minutes. Mix in the thyme and oregano and add the flour.
  2. Roux: Add the flour along with thyme and oregano and cook the flour with veggies for a minute and a half. Add the whole milk slowly, while stirring continuously. Keep stirring while you bring this to a boil, and then reduce to a simmer.
  3. Simmer and thicken: Add salt and pepper and let everything simmer for 6-7 minutes or till the soup thickens. Add a little broth or more milk to thin it out if its too thick for you. Serve hot.


  • You can use pre-cut or frozen veggies to make this soup even faster
  • Feel free to add half & half or cream if you prefer, in combination with the milk
  • To make this soup non vegetarian, add some cooked chicken, ham or shrimp towards the end
  • To make this into a meal, you can also add cooked pasta to the soup


Healthy Creamy Vegetable Soup

Healthy Soup

When I’m on a quest to be super healthy (see what I did there??)

There is nothing I crave more than a filling warm big bowl of chunky Healthy Creamy Vegetable Soup.

So here’s my Healthy Creamy Vegetable Soup slimming style

Free Creamy Vegetable soup?? Why?

I’ve seen many many Slimming Recipes for Vegetable Soup – all desperate to be Free.

BUT and here it is; why be so low or free when using a slimmed milk makes the most creamy filling and satisfying soup ever!! I just don’t get it? Why not add slimmed milk rather than not?

It makes sooooo much differance and gives it it’s creamy texture.

Surely it’s better to eat amazing tasty filling soup than it is to not enjoy it as much and make it free. Anyway maybe that’s just me?

I tend to only blend half the soup and leave some of the veg whole. I’m sure it fills me up more?

This is such a satisfying soup I don’t even need bread with it if I’m having it for lunch!

Batch Cooking Vegetable Soup?

Here’s my work lunch and some for the freezer too! I tend to double up!!

It freezes perfectly either in those zip lockable bags, or just tubs you already have (see mine!)

Get those Healthy Veggies in!

Soups are a great way to get those veggies in! Don’t feel limited to the veggies I’ve used, you could add celery, swede – whatever you like really!

Also a tip from me. Get the kids eating soup!! It’s such a master stroke to get all those nutrients inside. Why not ask them to help too?

Also it works perfectly fine with those veggies in the fridge that have possibly seen better days. You know those lurking!! That’s why I sometimes call this my ‘fridge soup’

So please have a go at my Healthy Creamy Vegetable Soup SW style and let me know what you think!

And please feel free to add a little more water at the end, I like my soup fairy thick but there are no issues at all with diluting a little!

If you love this soup I think you might also like my Roasted Butternut Squash and Tomato soup have a look at those colours!

This hearty Healthy Cream Vegetable Soup is a recipe that’s perfect for the whole family, slimming or not!!

Now that’s a result! Why the hell would you want to cook twice?!


I have a closed group on Facebook for Slimming Style Recipes if you’re interested called Easy Peasy Slimming Recipes – just use the join button if you like real home cooked tasty easy food!!

Enjoy! Cx

Taste the flavors of summer in this creamy vegetable soup! This summer soup recipe uses Vermicular’s Musui Cooking technique, which allows you to cook the vegetables without any additional liquid. You’ll end up with a soup that’s rich with vegetable flavor!

Thank you Vermicular for sponsoring this post!

This luscious, creamy vegetable soup is truly an ode to summer vegetables. Inspired by one of my recent farmer’s market hauls, this soup is made with some of my favorite summer vegetables: tomatoes, corn, and summer squash.

What I love about this creamy vegetable soup is that it doesn’t require additional liquid (such as water or broth) to cook the vegetables. As a result, I can taste all the robust flavors of the vegetables that go into making this soup.

I know that cooking soup without liquids might sound crazy, but it is all made possible with Vermicular’s Musui–Kamado.


Vermicular is a Japanese kitchen brand that makes the country’s best-selling enameled cast iron pot, the Musui. The word “musui” means “waterless,” so the pot is specially designed to be able to cook a wide range of food without excess water or sauces.

The Musui is coated in three layers of enamel except for the contact area between the pot and the lid, which gives the pot a tight-fitting seal. This precision seal is what helps to intensify and lock in the natural flavors of the vegetables as I cook them in the Musui.

The other critical piece to Musui Cooking is the precision induction cooking unit, called the Kamado. There are 4 heat settings for the Kamado: Medium (where heat is maintained at 445ºF), Low (300ºF), Extremely Low (230ºF), and Warm (where the temperature can be adjusted at 1º increments between 90 to 200ºF). For this creamy vegetable soup recipe, I quickly sauté the vegetables on medium for a few minutes and then let the vegetables cook over low heat for an hour.

The Kamado has raised sides so that it can heat the Musui from the sides of the pot as well as the bottom. This helps food cook more evenly.



You’ll notice that this recipe uses a ton of vegetables because they release natural moisture as they cook inside the Musui. Preparing the vegetables isn’t complicated; it just involves a lot of chopping. You can save time by chopping the onions, garlic tomatoes, carrots, and zucchini in a food processor.


Make sure to save any juice that runs out of the tomatoes when chopping them. You’ll add them to the pot later.


For this recipe, I’m using fresh corn, and I save the cob after I cut off the kernels. The cob has a lot of flavor, so it is good for simmering with the rest of the vegetables. Just snap the cob in half so that it fits inside the Musui.


I use lemongrass as one of the spices to flavor the soup. The lemongrass I use is quite fresh (you can tell by the green color). If you are buying lemongrass from the supermarket, and you notice that it looks light yellow with dry outer leaves, you’ll want to peel off a few of the outer layers. Then, chop off the top 4 inches of the stalk that’s the dry, thin leaves. Slice the remaining stalk into 3 smaller sections and bash it with a kitchen mallet or cleaver to release the flavor.


To get the flavors going, I sauté the onions on medium for several minutes and then the ginger and garlic for another minute. Afterwards, I pour all the vegetables into the Musui, cover it with the lid and let the vegetables cook on low for 1 hour.

What I loved most about cooking the vegetables in the Musui–Kamado was that I didn’t have to worry about the vegetables burning on the bottom or any liquids boiling over. The Kamado maintains a low cooking temperature. Essentially, after you cover the pot with the lid, you can just walk away and let the Musui–Kamado do its thing for an hour.

Once the time is up, uncover the pot. You’ll notice a lot of liquid has developed inside the pot (just over a cup of liquid). The precision seal of the Musui locks in the moisture of the vegetables inside the pot! Pour the broth and vegetables inside a blender, puree, and serve.

I was impressed that I didn’t need to use any stock to give the soup umami flavor. I loved being able to taste all the robust flavors of the vegetables blended together! To make the soup more filling, add some cooked quinoa or jasmine rice to the soup!

Summer Creamy Vegetable Soup

Taste the flavors of summer in this creamy vegetable soup! If you want to make this into a fuller meal, add some cooked quinoa or jasmine rice to the soup!

  • Author: Lisa Lin
  • Prep Time: 30 minutes
  • Cook Time: 1 hour 10 minutes
  • Total Time: 1 hour 40 minutes
  • Yield: Serves 4 1x

Scale 1x2x3x

  • 2 tablespoons extra-virgin coconut oil (see note 1)
  • 2 large onions (about 4 cups diced)
  • 2 tablespoons grated ginger
  • 4 cloves garlic, minced
  • 2 teaspoons red curry paste
  • 2 teaspoons kosher salt
  • 1 teaspoon ground coriander
  • 1 stalk lemongrass, chopped into 3-inch sections and bashed (see note 2)
  • 1 pound tomatoes, diced (about 2 1/2 cups)
  • 1 carrot, diced (about 1 cup)
  • 1 large zucchini, diced (see note 3)
  • 1 ear of corn, kernels sliced off (see note 4)
  • 1/4 cup coconut milk
  • 2 to 3 tablespoons lime juice
  • basil leaves for garnish
  1. Insert the Musui (pot) into the Kamado (induction unit) and set it to MED. Let the pot heat up for 3 minutes. Once the pot is warmed, “GRILL OK” will appear on the touchpanel. Add the coconut oil and onions and sauté for about 4 minutes, stirring occasionally. Next, add the ginger and garlic, and cook for another minute.
  2. Add the curry paste, salt, and coriander to the pot and stir to coat the onions with the spices. Transfer the lemongrass and corn cob into the pot. Then, cover them with the tomatoes, carrots, zucchini, and corn kernels. Cover the pot with the lid and cook on LOW for 1 hour.
  3. Uncover the lid. You’ll notice that a lot of liquid has formed in the pot. Use tongs to remove the corn cob and 3 lemongrass sections. Scoop out about 1 cup of vegetables into a bowl and set them aside (see note 5).
  4. Transfer all the cooked vegetables and liquid to a blender and purée everything until you get a creamy soup. Pour the soup back into the pot. Stir in the coconut milk and lime juice. Taste and adjust the seasonings to your liking. Add the reserved vegetables back into the soup and stir.
  5. Serve the soup in bowls and garnish with basil leaves.

  1. I used extra-virgin coconut oil for flavor. You can also use extra-virgin olive oil.
  2. I usually chop off the top 4 to 5 inches of the stalk of lemongrass (the portion that is very thin). If the outer leaves of the lemongrass look dry, peel them off before chopping the stalk into sections.
  3. I sliced the zucchini into 1/2 inch slices before quartering each slice. The zucchini softens a lot when it cooks, so I purposely cut them into large chunks so that they don’t turn to mush.
  4. After you slice off the corn, be sure to save the cob. Snap it in half so that it fits into the Musui.
  5. I like eating some of the vegetables along with the creamy soup. You can also blend everything inside the pot if you want a completely creamy vegetable soup.

Disclosure: This post was sponsored by Vermicular! . To learn more about their products and to get more recipe inspiration, visit their website or follow them on Instagram!

A delicious and easy-to-make creamy vegetable soup packed with veggies and healthy ingredients.

Serve this creamy vegetable soup with this pear salad, these roasted brussel sprouts, or a crusty loaf of bread!

I’m so excited to be partnering up with Kroger this year to bring you delicious recipes and great content! This post is brought to you in partnership with Kroger, as always, all opinions are my own.

This past year I’ve had the opportunity to participate in Kroger’s Zero Hunger | Zero Waste initiative. Participating in this initiative has been so meaningful and eye-opening for me. Approximately 1 in 8 Americans struggle with hunger, yet 40% of the food that is produced in the U.S. goes to waste. Kroger’s #ZeroHungerZeroWaste initiative is working to combat these startling statistics by partnering with local communities to get food to those who need it most. Since 2013, Kroger has donated over 1 billion meals to those in need, and aims to donate 3 billion meals by 2025.

Being involved in #ZeroHungerZeroWaste has been so important to me and my family. This Holiday season, I want to invite you to get involved as well!

How can you get involved with #ZeroHungerZeroWaste

Donate HEALTHY meals to those in need

Those who struggle with hunger also struggle to get healthy, balanced meals. To help satisfy not only hunger but satisfy nutritional needs as well, consider putting together a meal package. Find a recipe (such as this creamy vegetable soup or this cheesy broccoli and rice dish) that uses healthy, shelf-stable ingredients, print off the recipe card, and head to your local store to purchase the required ingredients. Put the ingredients together with the recipe card, and voila! You’ve just helped provide a family with a healthy, balanced meal.

To make this creamy vegetable soup recipe shelf stable, replace the butter with vegetable oil, the frozen and fresh veggies with canned veggies, and the milk and cream with evaporated milk.

Volunteer with local food banks

Kroger’s #ZeroHungerZeroWaste initiative relies on the local communities to get the food to those who need it most. Find your local food banks and shelters and volunteer in any way you can.

Invite others to participate in the #ZeroHungerZeroWaste initiative!

There’s only so much one person can do, but when we involve our family, friends, and community, amazing things happen! The great thing about being involved with such an amazing movement is that as you work to transform the lives of those around you, your own life is transformed as well 🙂

Kroger is not only working to eliminate food waste and hunger, they are simultaneously working to improve health by providing healthy, quality food. I love their Simple Truth Organic brand because it is organic, non-GMO, and AFFORDABLE! Kroger’s Simple Truth Organic foods often cost the same amount as their non-organic counterparts, but are better for you and full of flavor!

This creamy vegetable soup includes some of my favorite Simple Truth Organic products: chicken stock and frozen vegetables. Honestly, Simple Truth Organic frozen vegetables are the highest quality and best frozen vegetables I’ve ever tried.

Now let’s get into how we make this delicious soup! It’s not as difficult as you might think, just follow these simple steps:

How do you make creamy vegetable soup?

  • Prepare the vegetables by sautéing the carrots, celery, and onion in butter and oil.
  • Stir in the chopped Private Selection potatoes, Italian seasoning, and Simple Truth Organic chicken stock. Bring to a boil and cook for 15-20 minutes.
  • While the veggies are cooking, prepare the cream mixture by melting the remaining butter, stirring in the flour, milk, and cream.
  • Once veggies are tender, stir in the Simple Truth Organic broccoli and corn and cook for 2-3 additional minutes, or until the broccoli and corn are warmed through.
  • Remove the vegetable mixture from heat and add in the cream mixture. Season to taste, top with Kroger’s Sharp Cheddar shredded cheese and enjoy warm!

Although this is an easy meal to prepare, you may be looking to simplify this recipe a bit further, especially if you are trying to make this meal something you could donate to your local food shelter.

To do this you can simply replace the frozen vegetables with canned vegetables and leave out the milk, butter, cream, and cheese for a non-creamy but still delicious vegetable soup.

In this creamy vegetable soup recipe, I have provided my favorite way to make a soup creamy – a good mix of butter, flour, milk and cream. However, there are lots of other ways to make a soup creamy. Read on for alternate solutions.

How do you make soup creamy?

  • If you are vegan or lactose-intolerant, you can replace the butter with vegetable oil and use almond milk as well as dairy-free cheese.
  • For a gluten intolerance, the flour used can be replaced cornstarch, just use half the amount called for.
  • If you are working to make this meal shelf-stable, replace the milk and cream with evaporated milk.

The secret to the great flavor of this soup and most vegetable soups in the stock it is cooked in. I used Kroger’s Simple Truth Organic chicken stock in this recipe and it is delicious! There are a lot of spices you can also add to enhance the flavor of your vegetable soup.

What spices are good in vegetable soup?

  • Italian seasoning – Italian seasoning is a great addition to most savory dishes, and it is delicious in this soup. This creamy vegetable soup recipe calls for 1 ½ teaspoons of Italian Seasoning, but feel free to add more if desired. (Kroger’s Private Selection Italian Seasoning blend is my favorite!)
  • Paprika – if you like a little bit of heat in your soup, you may want to add some paprika (up to 2 teaspoons).
  • Black Pepper – freshly ground black pepper is also a great addition to any vegetable soup.
  • Other fresh herbs such as thyme or basil would also be great in this soup – add according to your personal preferences!


More Delicious Soup Recipes:

  • White Chicken Chili
  • Crockpot Chili
  • Tortilla Soup
  • Creamy Tortellini Soup
  • Beef and Barley Soup

4.95 from 19 votes Creamy Vegetable Soup Prep Time 30 mins Cook Time 23 mins Total Time 53 mins

A delicious and easy-to-make creamy vegetable soup packed with veggies and healthy ingredients.

Course: Soup Cuisine: American Keyword: creamy vegetable soup Servings: 4 -6 servings Calories: 351 kcal Author: Chelsea Ingredients

  • 5 tablespoons unsalted butter, separated
  • 1 tablespoon olive oil
  • 3 cups mirepoix: 1 cup diced carrots, 1 cup diced celery, 1 cup diced yellow onion
  • 2 cloves garlic, minced
  • 4 cups Private Selection Gourmet Baby Potatoes, chopped into small pieces (Use the baby red or baby gold potatoes)
  • 1 and 1/2 teaspoons Private Selection Italian seasoning
  • 3 cups Simple Truth Organic Chicken Stock (or chicken broth)
  • 2 cups Simple Truth Organic Frozen Broccoli Florets, thawed and finely chopped
  • 1 cup Simple Truth Organic Frozen Corn
  • 1/4 cup + 2 tablespoons all-purpose flour
  • 3 cups milk (I use 1%; use 1%, 2% or whole)
  • 1/2 cup heavy cream
  • 3/4 teaspoon EACH: salt and pepper
  • 2 cups Kroger Shredded SHARP Cheddar Cheese
  • Optional: fresh parsley or thyme, crusty loaf of bread


  1. In a large pot over medium heat, melt 1 tablespoon of the butter and add 1 tablespoon olive oil. Add the diced carrots, celery and onion and saute 5-7 minutes. Add garlic and saute 30 seconds more.

  2. Stir in the chopped potatoes, Italian seasoning, and chicken stock. Bring to a boil over medium-high heat, then reduce heat to medium, cover with lid and cook 15-20 minutes or until the veggies are crisp tender. Stir in broccoli and corn and cook 2-3 minutes longer or until veggies are tender and warmed through.

  3. Meanwhile, melt remaining 4 tablespoons butter in a medium saucepan over medium heat. Stir in flour and cook, whisking constantly 1 minute. While whisking vigorously, slowly pour in milk (whisk well until smooth).

  4. Cook stirring constantly until mixture begins to gently boil and thicken and then stir in the heavy cream. Remove from heat and once all veggies are tender pour the milk/cream mixture into the vegetable soup and stir. Season to taste with salt and pepper. Lower heat to low and stir in the shredded cheese. Cook until cheese is melted. Serve warm with freshly chopped parsley or thyme and bread!

Low calorie creamy soups

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