100 Calorie Vegetable ‘Zoodle’ Soup

Why not use zoodles in place of regular noodles in your favorite veggie soup? They can be a delicious, healthy way to consume more vegetables in your diet. Studies show when people consume a soup as an appetizer before a main meal they eat less calories over the course of the meal, and the soup eaters also have greater weight loss success.


  • 1 tbsp olive oil or coconut oil
  • 1 large brown onion, chopped
  • 4 garlic cloves, crushed (I like it garlicky—you can use less)
  • 1 in (2.5 cm) piece of ginger, grated
  • 2 celery stalks, chopped
  • 1 tsp dried turmeric (optional)
  • 2 carrots, chopped
  • ¼ butternut squash (pumpkin), chopped
  • ½ broccoli head, chop stem and florets
  • 6 cups (1.5 L) vegetable stock or broth
  • Sea salt and black pepper, to taste
  • 1 bay leaf
  • 2 zucchinis (courgette)


  1. Wash and prepare, chop and slice vegetables.
  2. Heat oil in large pot and sauté over a low heat the onions, garlic, ginger, celery until translucent.
  3. Add in the turmeric, carrots and pumpkin and stir for a few minutes.
  4. Add the remaining ingredients (except zucchini) and bring to the boil then turn down the heat and simmer for 10-15 minutes or until the vegetables are soft.
  5. Use a spiralizer to cut the zucchini into small noodles or use a mandolin to slice finely into ribbons then chop longways.
  6. Add in the zoodles and mix through the soup for a few minutes then serve immediately.

Note: This soup will freeze easily and will store in the fridge for up to 3 days. 

Prep Time: 20 minutes

Cook Time: 20 minutes

Total Time: 40 minutes

Servings: 4


  • Brown onion – scallions, spring onion, leek
  • Celery – celeriac root, daikon
  • Carrots – pumpkin, sweet potato
  • Butternut squash (pumpkin) – sweet potato, pumpkin
  • Broccoli – brussels sprouts, kale, spinach
  • Zucchini – brown rice noodles, quinoa

Calories: 100

Fat: 3.5g

Trans Fat: 0,5g

Cholesterol: 0mg

Sodium: 240mg

Carbohydrates: 16g

Fiber: 4g

Sugars: 8g

Protein: 2g