Non-starchy vegetable soup

Written by Catherine Saxelby on Sunday, 24 May 2009.
Tagged: healthy cooking, low fat, soup, vegetables, vegetarian

  • Ready In: 1 hour 15 minutes
  • Prep Time: 15 minutes
  • Cooking Time: 60 minutes
  • Serves: 2 litres or 8 cups Serves 6-8
Non-starchy vegetable soup


A great high-fibre filler for dieters in cold weather - heat a bowl or microwave a mug whenever you're hungry. This is the sort of soup that gets promoted in Kickstart Diets or various Detox regimes (not that I'm a fan of either). But this soup is low in kilojoules/calories, high in veggies (all non-starchy veg), high in fibre with huge filling power, so it's a dieter's best friend. 

Read how soup can help your diet efforts

Read one of my favourite published articles - why a bowl of soup has emerged as a fat-fighting food. Given soup's high water and fibre content, it's not surprising that soup has a high satiety (satisfaction value) yet is low in kilojoule-density. This means it only packs in few kilojoules/calories into a given volume. Interesting!


  • 1 tablespoon oil
  • 1 leek, sliced (white part only) or use 1 medium onion
  • 2 cloves garlic
  • 1 carrot sliced
  • 2 sticks celery sliced
  • 1 zucchini (courgette), sliced
  • 1/4 cabbage, shredded
  • 440 g can diced tomato
  • 1 litre vegetable or chicken stock (ideally make your own)
  • 2 cups water
  • 2 tablespoons chopped parsley

Nutrition per serve

Each cup contains 207 kJ ( 50 Calories), 3 g fat (including 0 g saturated fat), 4 g carbohydrate (including 4 g sugars), 3 g fibre and 55 mg sodium. Read our nutrition rating system.


1. Heat oil in a large soup pot and cook leek and garlic over low heat for 3-5 minutes.

2. Prepare vegetables and add to pot with tomato, stock and water.

3. Bring to the boil, then reduce heat and simmer for 1 hour or until vegetables are tender. Add parsley.

4. Add more water if it's too thick.


  • Delete the stock and add a beef soup bone or lamb shank with the onions. Brown in the oil and continue with the recipe. This makes a good salt-free recipe if you need to cut out the salt.