Vegetable Soup(Low-Fat)
A hearty, low-fat vegetable soup packed with fresh vegetables, barley, and herbs, perfect for health-conscious eaters seeking comforting, flavorful meals. Tastes great with Parmesan.
Ingredients
- 2 Tbsp olive oil ⓘ
- 3 large cloves garlic, minced ⓘ
- 1 cup chopped onion ⓘ
- 3/4 cup uncooked barley ⓘ
- 5 cups mixed vegetables such as carrots, squash, celery, zucchini, cabbage, etc. ⓘ
- 9 cups water ⓘ
- 1/4 cup chopped parsley ⓘ
- 3 cups tomato puree ⓘ
- 1 cup + 2 Tbsp grated Parmesan cheese ⓘ
- salt and pepper to taste ⓘ
Instructions
- In a large soup kettle, heat olive oil and sauté garlic, onion, and barley until onion is translucent.
- Stir in vegetables (except cabbage and mushrooms, if used) and sauté 2 to 3 minutes.
- Add water and bring to a boil.
- Add parsley.
- Cover and reduce heat. Simmer for 40 minutes, or until vegetables and barley are just tender.
- Stir in tomato puree.
- Add sugar, salt, and pepper to taste.
- Add cabbage and mushrooms now, if using them.
- Simmer for an additional 15 minutes or until vegetables and barley are completely tender.
- Adjust seasonings as needed.
- Just before serving, sprinkle each portion with Parmesan cheese.
Tips & Substitutions
For added flavor, consider using vegetable broth instead of water. You can substitute barley with quinoa or brown rice if desired. If you're looking to reduce fat further, skip the Parmesan cheese or use a low-fat alternative. Fresh herbs like thyme or rosemary can enhance the taste, and feel free to add more vegetables based on what you have on hand, such as potatoes or green beans.
Serving Suggestions
This vegetable soup is hearty enough to serve as a main dish. Pair it with a slice of crusty bread or a side of Greek Cabbage Salad for a refreshing crunch. For a complete meal, consider serving it alongside Short Ribs And Zucchini or a light salad to balance the flavors. A sprinkle of fresh parsley on top adds a nice touch and extra color.
Storage & Reheating
Allow the soup to cool completely before transferring it to an airtight container. It can be stored in the refrigerator for up to 4 days or frozen for up to 3 months. To reheat, simply warm it on the stove over medium heat, adding a splash of water if needed to adjust the consistency. Stir occasionally to ensure even heating.
Nutrition & Diet Analysis (per serving)
Each serving of Vegetable Soup(Low-Fat) contains roughly 2650 calories, with 138g protein, 403g carbohydrates, and 87g fat. It is an excellent source of dietary fiber (591% of the Daily Value), vitamin C (588% of the Daily Value), and vitamin A (333% of the Daily Value). Note that it is relatively high in sodium, at 3000mg per serving (130% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this soup in advance?
Absolutely! This vegetable soup tastes even better the next day as the flavors meld together. Just store it properly in the fridge or freezer, and reheat when you're ready to enjoy it. If you make a large batch, consider portioning it out for easy meals throughout the week.
What vegetables work best in this soup?
You can use a variety of vegetables based on your preference or what you have available. Carrots, celery, and zucchini are great staples, while squash and cabbage add unique textures. Feel free to experiment with seasonal vegetables or any leftovers you might have for a personalized touch.
Is this recipe suitable for vegans?
Yes, this vegetable soup can easily be made vegan by omitting the Parmesan cheese or using a vegan cheese alternative. The soup is already low in fat and packed with nutrients, making it a great option for those following a vegan diet. Just ensure all your ingredients are vegan-friendly.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).