Light Vegetable Soup proves that healthy eating doesn't mean sacrificing flavor. Tender zucchini, yellow squash, bright cherry tomatoes, and fresh spinach simmer in a delicate broth, finished with a squeeze of lemon and torn basil. At just 65 calories per serving, it's the perfect starter or light meal.
Why This Recipe Works
Water-rich vegetables provide satisfying volume without many calories. Quick cooking keeps vegetables crisp-tender and vibrant. Lemon juice added at the end brightens everything without adding fat. Fresh herbs at the last moment preserve their aromatic oils. It's simple, clean, and genuinely delicious.
Light But Not Boring
Light doesn't mean flavorless. Shallots add sweetness without heaviness. Cherry tomatoes burst with concentrated flavor. Spinach provides iron and vitamins. The lemon-herb finish makes every spoonful taste fresh and alive. This is diet food that doesn't taste like diet food.
Step-by-Step Guide
Use minimal oil and cook the shallots gently—you want softness, not color. Cut vegetables into small, uniform pieces for quick, even cooking. The goal is crisp-tender; overcooking makes everything mushy.
Add spinach, tomatoes, and herbs at the very end. They need barely any cooking. The lemon juice goes in off the heat to preserve its brightness. Taste and adjust—light soups need careful seasoning.
Serving Suggestions
Serve as a starter before any meal—it helps control appetite. For a light lunch, pair with a piece of crusty bread or a small salad. Add a squeeze of fresh lemon at the table. A few shavings of Parmesan add flavor without many calories.
Variations to Try
- With protein: Add cubed chicken breast or white beans
- Asian-inspired: Use ginger, soy sauce, and bok choy
- With noodles: Add thin rice noodles or zucchini noodles
- Extra green: Add asparagus, peas, or edamame
Light Vegetable Soup
Nutrition (per serving)
Ingredients
Instructions
- Sauté aromatics. Heat olive oil in a large pot over medium heat. Add shallots and cook until softened, about 2 minutes. Add garlic and cook 30 seconds.
- Simmer squash. Add zucchini, yellow squash, and broth. Bring to a simmer and cook 8-10 minutes until vegetables are just tender.
- Add greens. Add cherry tomatoes and spinach. Cook 2 minutes until spinach wilts and tomatoes soften slightly.
- Finish. Remove from heat. Stir in lemon juice, basil, and chives. Season with salt and white pepper.
- Serve. Ladle into bowls. Serve with lemon wedges on the side.
Recipe Notes
- Don't overcook—vegetables should be crisp-tender
- Add lemon and herbs off the heat
- Best served immediately
Frequently Asked Questions
How do I keep this soup light?
Use minimal oil, low-sodium broth, and water-rich vegetables like zucchini and squash. Skip starchy vegetables and heavy cream. Let the vegetables and herbs provide flavor rather than fat. The lemon brightens everything without adding calories.
Is this soup filling enough?
At 65 calories, it's designed as a starter or light meal. For more substance, add white beans, chicken breast, or serve with a piece of crusty bread. It's great before dinner to help control appetite.
Why use low-sodium broth?
Low-sodium broth lets you control the salt level and tastes cleaner. Full-sodium broth can overwhelm the delicate vegetable flavors. Season to taste at the end—you'll likely need less salt than you think.
Can I meal prep this soup?
This soup is best fresh—the vegetables become soft when stored. If making ahead, undercook slightly and add lemon and herbs when reheating. Refrigerate up to 3 days but expect some texture loss.
What makes white pepper different?
White pepper provides heat without visible specks, keeping the soup visually clean. It has a slightly different, more earthy flavor than black pepper. Either works, but white pepper is more elegant for light soups.