HappyCow Guide
The most trusted vegetarian and vegan restaurant guide since 1999  
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Healthy Vegetarian Soup Recipes
(low calorie recipes)



1) Squash Soup

Serves 6 
1 small squash (butternut, spaghetti, or seasonal)
1 can coconut milk
4 cups water
½ teaspoon ginger powder
1 teaspoon garlic powder
1 dash cayenne or red chili powdersalt & pepper 

Preheat oven to 400 degrees F. Slice winter squash in half and place open side down on a baking sheet. Place in oven and bake until tender, approximately 30 minutes. Let cool, then remove the seeds and skin. Mash well. In a soup pot, heat water and add squash. Cook for 2 minutes on medium-high heat.  Reduce heat to low, and add coconut milk, ginger, garlic, and chili powder. Remove soup pot from stove. Salt and pepper to taste. A delicious low calorie recipe.


2) Spiced Carrot and Celery Soup

Serves 3-4 

2 tablespoon oil
3 garlic cloves
½ onion
1 teaspoon curry powder
2 carrots large
2 celery stalks
3 cups watersalt, pepper, cilantro or parsley 

Chop onion, carrots, and celery. In a medium size pot, saute garlic and onion in oil for 1 minute. Add carrots, celery, water, and cook until veggies are tender. Add curry powder. Transfer soup to a blender, and liquidfy. Transfer soup back to pot and heat for 1 minute. Salt and pepper to taste. Garnish with cilantro or parsley. A delicious low calorie recipe.

Variation:  Add an extra spoon of curry powder to give an Indian flair!


3) Miso Tofu Soup

Serves 4

4 cups water
1 package soft tofu, cubed
1 handful of dried seaweed (for soup)
3 tablespoons miso paste
1 green onion stalk, finely chopped 

In soup pot, bring water to boil. Add tofu and seaweed and cook for 1 minute. Reduce to low heat. Add miso paste. Remove pot. Serve in small bowls, top with green onion. A delicious low calorie recipe.


4) Creamy Cauliflower Vegan Soup

Serves 2

1 cup cauliflower, chopped
½ onion, chopped
½ cup soy or rice milk
2 cups vegetable stock
½ teaspoon cumin
pinch of ginger powder
salt & pepper
cilantro or parsley 

Place everything in a soup pot and bring gently to boil while stirring. Simmer uncovered for 10 minutes until vegetables are tender. Transfer to a blender and puree. Transfer back to soup pot, and reheat for 1 minute. Salt and pepper to taste. Garnish with cilantro or parsley. A delicious low calorie recipe.

Variation:  Use more liquid for more watery consistency; or use broccoli.


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