100 Calorie Vegetable ‘Zoodle’ Soup
By Claire Georgiou, Reboot Naturopath, B.HSc ND
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.
Ingredients
- 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)
Directions
- Wash and prepare, chop and slice vegetables.
- Heat oil in large pot and sauté over a low heat the onions, garlic, ginger, celery until translucent.
- Add in the turmeric, carrots and pumpkin and stir for a few minutes.
- 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.
- Use a spiralizer to cut the zucchini into small noodles or use a mandolin to slice finely into ribbons then chop longways.
- 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
Substitutions
- 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