weight watchers vegetable soup

weight watchers vegetable soup

weight watchers vegetable soup

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weight watchers vegetable soup
weight watchers vegetable soup
0
PersonalPoints™ per serving

 

Total Time
50 min
Prep
35 min
Cook
15 min
Serves
12
Difficulty
Easy
Some say this soup is the secret to their weight-loss success. It’s a great midday snack or dinner appetizer. If you like thick soups, consider pureeing this recipe in the pot with an immersion blender. There are so many variations on this recipe. Add or leave out vegetables to suit your taste. Save time by using frozen vegetables instead of fresh ones (though the texture of the soup might change a bit). You can also buy small amounts of pre-cut vegetables from your supermarket’s salad bar.

 

This easy and delicious homemade Vegetable Soup is full of flavor, has tons of veggies, and can be customized using all your favorite vegetables.

147 CALORIES28g CARBS2g FAT9g PROTEIN
8 COMMENTS

Vegetable Soup is one of those recipes that has been around forever. Packed with veggies, this soup is healthy, delicious, and the perfect thing to have around when hunger strikes. It’s a favorite low calorie soup along with this Healthy Taco Soup and Cabbage Soup.

One of my favorite strategies to eat more veggies is to have some vegetable soup in the freezer. It saves me when hunger strikes or when I need a quick meal. This homemade vegetable soup is one of my all-time favorites to have in the freezer and it is the best side dish or in between meal snacks. It’s filling, super healthy, and it’s something you can enjoy anytime.

There are so many ways you can make this easy veggie soup. My personal version uses a combination of tomatoes and chicken broth to add tons of flavor. I use Italian seasoning to kick up the flavor and then add carrots, celery, onion, garlic, cabbage, green beans, peas, and corn. I also regularly throw in zucchini, cauliflower, broccoli, and some chickpeas or lentils when I want it to be more filling.

 

Recipe Ideas for Vegetable Soup

  • Make it spicy: While sauteing the onions, garlic, carrots, and celery add some red pepper flakes.  You could also add some diced jalapenos.
  • Try new veggies: This soup can be made with any vegetables you like or have on hand. Just pay attention to cooking time. Quick cooking veggies should be added later so they don’t get too soft.
  • Add protein: To make this soup more filling, consider adding some protein. Consider using chickpeas, lentils, or cannellini beans to keep it vegetarian. You could also add chicken breast, ground turkey, or shrimp. You could even add both! Just note you may need some extra broth.
  • More tomato flavor: For more tomato flavor, you have a couple of options. First, you can add extra tomato paste. That adds a rich tomato flavor. Another option is adding blended canned tomatoes. Lastly, you could use a tomato or tomato and chicken flavored bouillon cube.
  • Spices: To keep things simple, I opted to just use some Italian seasoning in this soup. If you prefer more kick, you can swap in any of your favorite spices or spice blends. Fresh herbs are also great.
  • Make it with tomato juice or v8: Some people like to swap in tomato juice or v8 for the chicken broth. You can use half and half or go with all juice.
  • Ranch or taco seasoning: Another way to pack in extra flavor is with store-bought ranch or taco seasoning. This is a popular trick for adding lots of extra flavor. Onion soup mix and vegetable soup mix works as well.

How to freeze Vegetable Soup?

Vegetable soup is a great option to have in the freezer and it will keep for up to 6 months. Personally, I like to freeze my soup in individual servings to make it easy to grab and go meals. For the best results, make sure to let the soup cool completely before placing it in the freezer. These one cup soup “ice cube” trays are one of my favorites since you can freeze the portions and then pop them out of the silicone mold and place them in a plastic bag for easy storage.

Can I Make Vegetable Soup in the Slow Cooker?

weight watchers vegetable soup
weight watchers vegetable soup

This soup can easily be adapted to make in the crockpot.  Add everything except for the green beans, corn, and peas to the slow cooker. Cook on low for 3.5 hours. Open and add the green beans, peas, and corn. Let cook for 30 minutes more or until green beans are cooked through but not mushy. Taste and season as needed.

What other vegetables can I add to this soup?

There are tons of options for adding vegetables to this soup and the sky is the limit. Some favorites include butternut squash, red potatoes, sweet potatoes, and bell peppers. These can be added with the cabbage since they take longer to cook. Additionally, I like to add veggies like zucchini, summer squash, asparagus, sugar snap peas, broccoli, or cauliflower.

How to make vegetable soup more filling?

A common complaint about vegetable soup is that it just doesn’t keep you full for very long. For a more filling soup, you will want to add protein, fiber, or both to make it more filling. Some options include beans, lentils, or edamame. You could also add lean protein like rotisserie chicken, ground turkey, or turkey sausage. Another option is to take some pasta, rice, couscous, or quinoa. For all of these options, you may need to add some additional broth to the soup.

How many calories are in a healthy vegetable soup?

This vegetable soup has 147 calories for a 1.5 cups serving. Generally speaking, vegetable soup has between 100-200 calories per cup.

THE RECIPE

The Best Vegetable Soup

PREP TIME: 10 MIN
COOK TIME: 25 MIN
TOTAL TIME: 35 MIN
LUNCH
SIDE DISH
SOUP
8 COMMENTS

DIETS:

  • CLEAN EATING
  • GLUTEN FREE
  • HEALTHY EATING
  • VEGETARIAN
  • PRINT RECIPE
  • DOWNLOAD PDF

  • Cooking spray
  • onion, diced
  • stalks celery, diced
  • carrots, diced
  • cloves garlic, minced
  • 4 cups cabbage, chopped
  • 1 cup green beans, chopped
  • 2 tsp Italian seasoning
  • 2 teaspoons kosher salt
  • 1/2 teaspoon black pepper
  • bay leaves
  • 4 cups chicken broth (more if needed)
  • 28 oz canned fire roasted diced tomatoes (with juice)
  • 2 tbsp tomato paste
  • 1 cup corn (frozen or canned)
  • 1 cup peas (frozen or canned)

 

Instructions

1Spray a large soup pot with cooking spray.

2Add the onion, celery, carrots, and garlic. Cook for 4-5 minutes until the onion begins to become translucent. If veggies begin to burn at all, add a few tablespoons of water or broth.

3Add the cabbage, green beans, Italian seasoning, salt, pepper, and bay leaves. Stir and cook for 5 minutes.

4Add the chicken broth, canned tomatoes, and tomato paste. Bring to a simmer and cook for about 10 minutes until the cabbage is just tender.

5Stir in the corn and peas. Cook for 2-3 minutes until warmed through.

Notes

Depending on the broth you use, you may need to boost the flavor. Consider adding some extra chicken or vegetable bouillon. You may also need some extra broth depending on how much cooks off during the cooking process.

Weight Watchers Vegetable Soup

Thinking it might be time to slim down for summer? Too much baking (and over eating) this past winter? You’re not alone. I keep seeing news stories about how this past year has caused a lot of people to become lethargic, complacent, and, let’s face it, a little bit over weight.

No judgment here. I’ve possibly indulged in too much vegan ice cream and too many dill pickle potato chips while watching waaaaayyyy too much TV this past year. Sigh.

Hey! It’s never too late to turn it around, right? Now that spring is almost here it will be easier to get outside and exercise. Just getting more sunshine will put us all in a better mood. These long Minnesota winters can be a real bummer. No lie. I try to get all “hygge” with it, but after 5 months I start to feel a little bit crazy. There’s only so much a “happy” light can do. Am I right? What’s the weather like where you live? If you get lots of sun you are so fortunate. Take advantage of it and get outside when you can.

Make up a big pot of this easy soup and eat as much of it as you want whenever you feel the need to snack. When I want to shed a few pounds I make sure to eat in in place of at least one meal a day, sometimes two. It’s so delicious and filling. The flavors of the fresh veggies are light and fresh. Season your Weight Watchers soup with whatever you like to make it your own.

Here’s how I do it…

1 teaspoon olive oil

1 large onion, chopped

5 cloves fresh garlic, minced

5 large carrots, peeled and sliced

3 cups fresh or frozen green beans, cut into 1 inch pieces

1 or 2 cups shredded cabbage (optional)

1 large bell pepper (any color), chopped

3 ribs celery + some of the green tops, chopped

1 medium zucchini, quartered lengthwise and sliced

1 head broccoli, cut into little florets (use some of the stalk too, if you wish)

2 (28 oz.) cans whole tomatoes, crushed, including juice (I use San Marzano)

1 (15 oz.) can corn, drained

1 (15 oz.) can navy beans, rinsed and drained

1/4 c. tomato paste

2 bay leaves

3 to 6 cups vegetable stock or broth

2 Tablespoons dry oregano

1 Tablespoon Cajun seasoning

2 teaspoons smoked paprika

1 teaspoon chopped, fresh rosemary

freshly ground black pepper, to taste

Saute the onion, bell pepper and celery in the olive oil until tender. Add garlic and cook an additional minute. Transfer to a 7 quart Crock Pot. Add all the other vegetables, beans, and seasonings to the Crock Pot. Top with 3 to 6 cups vegetable stock (whatever will fit in the slow cooker.)

Cook on LOW for 6 to 8 hours, or HIGH for 3 to 4 hours. Soup is done when all vegetables are tender and soup is heated through.

Enjoy!

~Melissa

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