Soup's on.

Use roasted vegetables and a little flavorful cheese to whip together a creamy soup without a drop of cream. This simple formula gives you a hearty, satisfying bowl with less than 125 calories, 4 grams of fat, and 350 milligrams of sodium.

By Caitlyn Diimig, RD

Photo: Blaine Moats

Roast 'em!

Roasted vegetables add intense flavor. Roast a big batch at once so the soup can be ready at a moment's notice. Don't over-brown the cauliflower, though; it'll be bitter when blended into the soup.

Build Your Own Healthy Roasted Vegetable Soup Allrecipes

Base Soup Recipe


2 cups chopped, roasted vegetables

If you don't have leftover roasted veggies on hand: Toss 4 cups chopped vegetables with 1 to 2 Tbsp. olive oil; spread in an even layer on a foil-lined baking sheet. Roast at 425 degrees F, stirring once until tender, 20 to 30 minutes.

2/3 - 1 1/4 cups low-sodium vegetable broth

Start with 2/3 cup and add more if needed to reach desired consistency.

1/8 tsp. each salt, black pepper & garlic powder

2 Tbsp. shredded/crumbled cheese

1 tsp. chopped fresh herbs (optional)


Blend vegetables, broth, salt, pepper, and garlic powder in a food processor until smooth. Transfer to a small saucepan. Bright to a boil over medium heat. Remove from heat and stir in 1 Tbsp. cheese until melted. Serve topped with remaining cheese and herbs (if using).

Three Soup Combos to Try

Variation #1:

Red Bell Peppers & Cherry Tomatoes, Goat Cheese, Chives

red pepper soup
Photo: Blaine Moats

Variation #2:

Butternut Squash & Carrots, Parmesan, Sage

squash soup
Photo: Blaine Moats

Variation #3:

Cauliflower, Gruyère, Parsley

cauliflower soup
Photo: Blaine Moats

This article originally appeared in the October/November 2019 issue of Allrecipes Magazine.