Healthy Creamy Chicken Vegetable Soup
Nutritional Info
- Servings Per Recipe: 8
- Amount Per Serving
- Calories: 236.8
- Total Fat: 8.2 g
- Cholesterol: 63.8 mg
- Sodium: 589.1 mg
- Total Carbs: 18.6 g
- Dietary Fiber: 5.7 g
- Protein: 23.9 g
View full nutritional breakdown of Healthy Creamy Chicken Vegetable Soup calories by ingredient
Introduction
It's a cream of vegetable soup.... without the guilt! Super low cal and gluten free, the soup broth is made using whizzed up peeled zucchini, cauliflower and onion. Using zucchini tempers the distinct flavour of cauliflower so the broth is more of a neutral flavour. It looks just like creamy soups thickened using butter and flour (and often cream!) and tastes really great - but with 90% less calories! It's a cream of vegetable soup.... without the guilt! Super low cal and gluten free, the soup broth is made using whizzed up peeled zucchini, cauliflower and onion. Using zucchini tempers the distinct flavour of cauliflower so the broth is more of a neutral flavour. It looks just like creamy soups thickened using butter and flour (and often cream!) and tastes really great - but with 90% less calories!Number of Servings: 8
Ingredients
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Ingredients:
1 medium head of cauliflower , about 600 - 700g / 1.2 - 1.4 lb (Note 1)
Low Cal Creamy Soup Broth:
500 g / 1 lb zucchinis (2 large), peeled and cut into 1.5cm / 3/5" slices
1 large onion , roughly chopped (brown, white, yellow)
2 garlic cloves , whole
2 cups / 500 ml vegetable or chicken broth
2 cups / 500 ml water
1 cup / 250 ml 0% fat milk (or other milk of choice)
1/2 tsp each garlic powder and onion powder (or 1 tsp of one of them)
Pinch black pepper
Soup:
4 cups shredded or diced chicken (no skin)
1 tbsp olive oil
1 garlic clove , minced
1 onion , chopped (brown, white, yellow)
2 large carrots , cut into 1.25cm / 1/2" pieces
3 celery sticks , cut into 0.75cm / 1/4" slices
2 red peppers , cut into 1 cm / 2/5" pieces
500 g / 1 lb zucchinis (2 large), peeled and cut into 1.25cm / 1/2" slices
1 tsp dried thyme (or other herb of choice)
Salt and pepper
Finely chopped parsley , optional garnish
4 cup Diced or shredded rotisserie chicken , no skin 1 cup
Tips
Recipe Notes:
1)Cauliflower - diameter of about 25 cm / 10", about the size of a basketball. Don't get too hung up about accuracy of size, there's flex in this recipe in terms of soup thickness.
You could also use 500g / 1 lb frozen cauliflower florets - reserve about 1/4 for the soup and use the rest for the broth. Cook from frozen, use per recipe.
2. Chicken - For ease and time, I shred a rotisserie chicken.
3. Liquid won't cover veggies - that's fine, it gets jostled about when boiling and also steams.
4. Work in batches if your blender is on the small size. Also, stick blender will work here but because it's not as powerful, the soup won't be quite as silky smooth. Also, I suggest cooking the vegetables for an extra 5 minutes to make them even softer.
5. STORAGE: This keeps very well in the fridge for up to 4 days. It also freezes very well!
Directions
Cauliflower:
1)For soup - Break off 1/4 of the cauliflower into small bite size florets and put aside to use in the soup.
2)For broth - Break up the rest of the cauliflower into medium florets. If you have a small cauliflower, use the stem too - peel then rough dice.
Broth:
1)Place cauliflower for broth in a large pot. Add zucchini, onion, whole garlic cloves, vegetable broth and water. (Note 2)
2)Place lid on, bring to boil then adjust heat so it's simmering energetically. Cook for 15 minutes or until cauliflower is soft.
3)Transfer to blender (Note 3), add garlic powder, onion powder, pepper and milk. Place lid on, place tea towel on lid and hold down very firmly, then whizz to puree soup, starting on low then getting faster.
4) Remove lid. Marvel at super low cal ultra creamy soup broth.
Soup:
1)Heat oil in a large pot over medium high heat. Add onion and garlic, cook for 1 minute. Then add carrots and celery, cook for 2 minutes.
2)Add thyme, peppers and zucchini. Cook until softened, around 2 minutes.
3) Pour in soup broth. Adjustment consistency with water to achieve desired thickness. Add reserved cauliflower.
4) Simmer 5 minutes to bring flavours together. Season with salt and pepper.
5) Serve, garnished with parsley. Or splurge your calorie credits on a piece of grilled cheese to dunk into the soup!!
Serving Size: 8 servings (about 2 heaped cups, one generous sized bowl which is filling).
Number of Servings: 8
Recipe submitted by SparkPeople user KEVNIKAZ.
1)For soup - Break off 1/4 of the cauliflower into small bite size florets and put aside to use in the soup.
2)For broth - Break up the rest of the cauliflower into medium florets. If you have a small cauliflower, use the stem too - peel then rough dice.
Broth:
1)Place cauliflower for broth in a large pot. Add zucchini, onion, whole garlic cloves, vegetable broth and water. (Note 2)
2)Place lid on, bring to boil then adjust heat so it's simmering energetically. Cook for 15 minutes or until cauliflower is soft.
3)Transfer to blender (Note 3), add garlic powder, onion powder, pepper and milk. Place lid on, place tea towel on lid and hold down very firmly, then whizz to puree soup, starting on low then getting faster.
4) Remove lid. Marvel at super low cal ultra creamy soup broth.
Soup:
1)Heat oil in a large pot over medium high heat. Add onion and garlic, cook for 1 minute. Then add carrots and celery, cook for 2 minutes.
2)Add thyme, peppers and zucchini. Cook until softened, around 2 minutes.
3) Pour in soup broth. Adjustment consistency with water to achieve desired thickness. Add reserved cauliflower.
4) Simmer 5 minutes to bring flavours together. Season with salt and pepper.
5) Serve, garnished with parsley. Or splurge your calorie credits on a piece of grilled cheese to dunk into the soup!!
Serving Size: 8 servings (about 2 heaped cups, one generous sized bowl which is filling).
Number of Servings: 8
Recipe submitted by SparkPeople user KEVNIKAZ.