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Creamy Vegetable Soup

Save calories on this hearty soup from The 400 Calorie Fix by skipping the cream.

Per Serving: 166.1 Calories, 5.3g Fat, 1.9g Saturated Fat, 207.2mg Sodium, 21g Carbohydrates, 3.4g Sugars, 4.9g Dietary Fiber, 10.4g Protein
Yield: Serves 6


The cannellini beans give this soup a creamy consistency without using milk or cream. Feel free to vary the vegetables, depending on what you have handy. Frozen veggies also work well.

  • 1 tablespoon olive oil
  • 1 cup chopped onion
  • 1 cup sliced mushrooms
  • 1 1/2 cups broccoli florets
  • 1 1/2 cups cauliflower florets
  • 1 medium potato, peeled and cubed
  • 1 can (14-19 ounces) cannellini or white beans, rinsed and drained
  • 4 cups low-sodium chicken or vegetable broth
  • 1 teaspoon McCormick Salt Free Original Perfect Pinch seasoning
  • 8 tablespoons grated reduced-fat cheddar cheese


  1. HEAT the oil in a medium pot over medium heat. Add the onion and mushrooms. Cook until soft, stirring frequently, about 5 minutes.
  2. ADD the broccoli, cauliflower, potato, beans, broth, and seasoning. Cook, covered, for 30 minutes. Remove from the heat.
  3. PUREE the mixture until smooth using an immersion blender, or allow to reach lukewarm temperature and puree in a blender.
  4. SPRINKLE with 2 tablespoons cheese per serving.

Source: Used with Permission From 400 Calorie Fix © by Liz Vaccariello, Editor-in-Chief of Prevention, with Mindy Hermann, RD. Used with permission from Rodale, Inc. Visit 400 Calorie Fix. Photo: Ted Morrison

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This soup was so delicious that all 4 of my kids begged me to make it again and again! I have had to double the recipe just to have enough for their voracious appetites!

posted Oct 30th, 2012 1:39 pm


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