High Flavor-Low Calorie Blooming Veggie Soup

I refuse to apologize for calorie counting–and you should refuse to apologize if you don’t–but I also refuse to sacrifice nutrition, flavor, texture, and color.

Enter my beautiful, outrageously satisfying, low calorie, low fat Blooming Veggie Soup. It makes a delicious bounty to last you all week.

Have fun playing around with different spices. When I add za’atar or sumac, I like to top it with diced dates, green olives, parsley, and everything bagel seasoning, as pictured.

Blooming Veggie Soup
Yield: 18 cups
(only around 55 calories per cup including optional ingredients but without toppings)

8 cups vegetable broth
2 teaspoons roasted garlic base (or 2 large cloves garlic)
14 ounces mirepoix (about 2 cups of equal parts diced onion, celery, and carrots)
2-14.5 ounce cans fire roasted tomatoes
16 ounces cauliflower hash or cauliflower pearls 16 ounces shredded cabbage
1 tablespoon cumin
1 tablespoon smoked paprika
Other spices in place of or in addition to the above, as desired (curry powder is delicious)
1/4 cup nutritional yeast. Optional, but recommended: 1-15 ounce can pureed pumpkin (Note: this will not turn the soup into “pumpkin soup;” rather it adds a velvety richness, beautiful color, and lots of nutrition. However, if you want more of a pumpkin soup, add 2 cans.)


12 ounces diced sweet potatoes or butternut squash
1 cup corn

Simmer all ingredients together in 7 quart Dutch oven for 20 to 30 minutes until all vegetables are tender and flavors are married. Serve topped as desired. (I sometimes like 2 tablespoons crispy fried onions at only 50 calories.)

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