Delicious, Rustic Low Calorie Vegetable Soup


This Low Calorie Vegetable Soup is chock-full of nutrients and only 100 calories in 2 full cups! It’s a total win! I bounced around on different diets in the past trying to find one that works for me. I was gung-ho for Atkins for a month, but realized after the first two weeks that I wasn’t dropping any pounds beyond the initial 9 (3 of which came off before I started Atkins) and actually regained 3. Add to that, I felt hungry all the time, had zero energy, and kept thinking it made no sense to avoid vegetables that everyone knows are good for you.


I then researched the Carb-Lovers Diet, but the whole (RS) resistant starch premise didn’t seem to have a lot of solid proof to back it up. I talked to many people who’ve said Weight Watchers is the only diet that actually works with the weight staying off. I’ve not joined, but eating all the fruits and vegetables you want without penalty (unlike Atkins) would seem to make sense. However, lots of fruits and vegetables are high in calories and over-eating anything with a high caloric content is not conducive to losing weight.

Rustic Low Calorie Vegetable Soup

Low Calorie Rustic Vegetable Soup | Culinary Craftiness

So, the best thing for me is to eat anything I want, but count every calorie. My daily goal is to stay around 1,500, but that’s not easy to do and feel full. Enter this fabulous, wholesome and filling vegetable soup. The addition of several flavorful herbs gives it a sophisticated yet rustic taste. It’s easy to prepare and makes enough to keep you going for a week. It’s extremely low-calorie, low-fat, and surprisingly low-carb. Did I mention how yummy it is? At only 100 calories in 2 full cups! I must keep repeating that! LOL

Nutrition Information
Serving size: 2 cups Calories: 99.5 Fat: 2.7g Saturated fat: 0.3g Carbohydrates: 17.6g Fiber: 4.7g Protein: 3.9g Cholesterol: 0.0mg
Low Calorie Rustic Vegetable Soup | Culinary Craftiness
Low Calorie Rustic Vegetable Soup | Culinary Craftiness

Delicious, Low Calorie Rustic Vegetable Soup

Prep Time: 20 minutes

Cook Time: 1 hour

Total Time: 1 hour, 20 minutes

Yield: 16 servings

Serving Size: 2 cups

Calories per serving: 99.5

Fat per serving: 2.7g

Delicious, Low Calorie Rustic Vegetable Soup

Created by Melissa Woolard | Culinary Craftiness


  • 2 Tbsp. canola or olive oil
  • 2 cups onions, diced
  • 6 cloves garlic, finely minced (or 4 heaping teaspoons of jarred)
  • 3 1/2 cup (28 oz. can) tomatoes, diced
  • 28 oz. can tomato sauce (or crushed tomatoes)
  • 6 cups chicken broth (or water with bouillon)
  • 1 med. head cabbage, coarsely chopped
  • 6 large stalks celery, diced
  • 6 large carrots, sliced
  • 4 cups kale, stems removed and chopped (or fresh spinach)
  • 2 Tbsp. dried parsley
  • 2 Tbsp. dried basil
  • 2 Tbsp. dried oregano
  • 2 tsp. dried thyme
  • 2 tsp. dried rosemary
  • 2 tsp. dried sage
  • 1 tsp. tarragon
  • 1 or 2 tsp. salt (to taste)
  • 1 tsp. pepper


  1. In an 8-qt. stock pot, sauté onions and garlic for 3-4 minutes over med-high heat then add everything else.
  2. Bring to a boil, stirring to incorporate all ingredients, then reduce heat to low and cook for an hour or until all the vegetables are fork-tender, but not smushy. How ever you like them best.
  3. Once cooled, store in a lidded container in the fridge and reheat desired portion whenever the urge hits.


Saturated fat: 0.3g; Carbohydrates: 17.6g; Fiber: 4.7g; Protein: 3.9g; Cholesterol: 0.0mg

Happy eating!



About Melissa

Melissa is a wife, mother, family cook, and romance novelist. The very first thing she learned in the kitchen was how to scramble eggs in an old cast iron skillet at the age of five. Her great-grandmother put her on a step-stool at the stove and thus began her passion for whipping up great tasting foods.

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