45 Cal Creamy HEALTHY Soup
A delicious and healthy soup that is creamy and low in calories, packed with vegetables and essential nutrients.
Ingredients
Vegetable Base
- 700 g 700g/1.2 lb zucchinis (4 largish), peeled and cut into 1.5cm / 3/5" slices
- ½ large 1/2 large onion, roughly chopped (brown, white, yellow)
- 2 cloves 2 whole garlic cloves
- 2 cups 2 cups (500 ml) chicken broth (or vegetable broth)
- 2 cups 2 cups (500 ml) water
Seasonings
- ½ tsp 1/2 tsp each garlic and onion powder (or 1 tsp of one of them)
- ¼ tsp 1/4 tsp black pepper
Creamy Elements
- 1 cup 1 cup (250 ml) 0% fat milk (or other milk of choice)
- 1 tbsp 1 tbsp (15g) butter or olive oil
Vegetables and Protein
- 2 cloves 2 minced garlic cloves
- ½ large 1/2 large onion, finely chopped
- 1.5 cups 1.5 cups carrot, peeled and finely diced
- 1.5 cups 1.5 cups celery, finely chopped
- 1 small 1 small red bell pepper, finely chopped
- 1.5 cups 1.5 cups cooked chicken breast, diced
- ¾ cup 3/4 cup frozen peas
Garnish
- Fresh thyme (highly recommended, or substitute with chives)
Instructions
Healthy Creamy Broth
- In a large pot, combine the zucchinis, chopped onion, whole garlic cloves, chicken broth, and water. Bring to a boil and then reduce to a simmer. Cook for about 15 minutes or until the zucchinis are tender.
Blend the Broth
- Once the zucchinis are soft, remove the pot from heat. Carefully blend the mixture using an immersion blender until it’s smooth and creamy. If you don’t have an immersion blender, you can transfer the soup to a regular blender in batches.
Add Seasoning
- In a small bowl, mix the garlic powder, onion powder, and black pepper. Stir it into the blended zucchini broth along with the 0% fat milk.
Healthy Cream of Chicken Soup
- In another pan, heat the butter or olive oil over medium heat. Add the minced garlic, finely chopped onion, carrots, celery, and red bell pepper. Sauté for about 5 minutes or until the vegetables are tender.
Combine
- Add the sautéed vegetables to the blended zucchini broth. Stir in the diced chicken breast and frozen peas. Allow to simmer for an additional 5 minutes so that all the flavors combine.
Notes
Feel free to add additional vegetables like spinach or kale for more nutrition. Adjust the thickness of the soup by adding more chicken or vegetable broth. Use fresh herbs to enhance the flavor even more!