low cal soup

Here are two I have made. I LOVE the parsley and lemon garnish on the Italian one.

soupspiceeverythingnice.blogspot.com/2013/03/italian-style-vegetable-soup.html
soupspiceeverythingnice.blogspot.com/2013/03/southwestern-style-vegetable-soup.html

normal gazpacho or white gazpacho.

One I make often and its pretty filling from my whole food life website.

Kale, white bean and squash soup

http://mywholefoodlife.com/2015/09/16/kale-white-bean-squash-soup/

I like to keep 1-cup servings of super low calorie soup in my freezer for emergencies, but I also have a lot of 150-300 calorie meals in my freezer for day to day eating.

65 calorie cream of zucchini soup
52 calorie cream of mushroom soup
65 calorie cream of asparagus soup
53 calorie creamy cauliflower soup
53 calorie watercress cauliflower soup

i know its not homemade/veggie - but heinz low sugar tomato soup is only 136kcals per tin... yum!

Curry Cauliflower Soup
8 serves 142 cals each

2 leeks chopped (I used a large yellow onion)
2 tsp chopped garlic

Saute this in a tsp of oil or spray non stick into the pan on med heat

Then add 4 cups chopped cauliflower, 1.5 cups chopped sweet potato. Stir around for a bit.

Add in 1.5 tsps curry powder, and 1.5 tsps cumin, salt and pepper to taste and stir around some more.

Add 4 cups chicken or veg stock or broth, and bring everything to a boil, then reduce heat, cover and simmer for about 15 minutes till the veg is tender.

Then either blitz it smooth in a blender or use an immersion blender to smooth it all out.

You can add rice to this, or barley or whatever you like - the original recipe called for a cooked wild rice blend, which I didnt have, so I used 1/4 cup barley, and put it in with the stock.

To finish, stir in 1 cup 2% or fat free evap milk, and 57grams worth of swiss cheese (or other favourite shredded cheese), and heat to serving temperature.

I made this last night for dinner as it was rainy and miserable here in Southern Ontario, and then brought it for lunch at work today. It thickens, so you can thin it with a little extra stock or water, but I like it a bit thick.

Good luck!

My all time favorite low calorie soup which is also ideal for the summer is Spanish Gazpacho: foodnetwork.com/recipes/alton-brown/gazpacho-recipe.html