Diet · Food · Health · Recipes · weight loss

RECIPE: Kick-ass low-cal soup

Delicious low-calorie soup.
Delicious low-calorie soup.

“Don’t you dare call that my soup Lynn Marie.”

That’s what my aunt said to me when I told her I tried to make her soup recipe — with a few modifications.

She sent me the recipe yesterday, explaining it was delicious and, even better, very low calorie. I’m willing to they anything that fits that description.

Here is her recipe:

Freedom soup

  • 1/2 large red onion sliced and halved
  • 2 cups cubed turnip or rutabaga
  • 2 cups sliced carrot (fresh or frozen)
  • 1-2 cloves minced garlic
  • 2 cups cut green beans (fresh or frozen)
  • 1 small can tomato sauce
  • 1 large can diced tomatoes (do not drain)
  • 1/2 head med. cabbage cut in med. shreds
  • 1 tsp oregano
  • 1 tsp basil
  • 6-8 cups fat free beef broth
  • salt and pepper to taste
  • 2 cups cubed zucchini


  1. In large pot- spray bottom with nonstick spray.
  2. Saute first 4 ingredients for 10 min.or until turnips are el dente. (use some of the broth if necessary to keep from sticking).
  3. While sauteing, prepare next 4 ingredients and combine in bowl.
  4. When turnips are ready, add broth, cabbage mixture, oregano, basil,salt and pepper.
  5. Bring to boil over med heat.
  6. Simmer 10 min.
  7. Add Zucchini and simmer another 10 min.

And here’s what it turned in to…

Kick-ass low-cal Soup

  • 1 large sweet onion

    Saute onion (cut into large chunks) in a large pot with 1/2 cup of beef broth and garlic. Add mushrooms.
    Saute onion (cut into large chunks) in a large pot with 1/2 cup of beef broth and garlic. Add mushrooms.
  • 5 large carrots
  • 2 pints of mushrooms
  • 2 tablespoons of minced garlic
  • 15 ounce can of tomato sauce
  • 8 ounce can of sauerkraut
  • 1 summer squash
  • 2 zucchini
  • 2 tablespoons Italian seasoning
  • 8 cups fat-free beef broth
  • 1/2 teaspoon cayenne pepper


  1. Saute onion (cut into large chunks) in a large pot with 1/2 cup of beef broth and garlic
  2. Add mushrooms (quartered)

    Looking yummy!
    Looking yummy!
  3. Saute for 5 minutes
  4. Add squash, zucchini, carrots, 1 cup of broth
  5. Saute for 5 more minutes stirring occasionally
  6. Add remainder of broth, the rest of the ingredients and two cups of water
  7. stir, cover and cook on medium-low for 10 minutes
  8. Enjoy!

I’ll have to compare it to the original recipe next time I go home, but I was repay happy with how it turned out. It is super-healthy and filling. The only down side is that it is pretty high in sodium (thanks to the sauerkraut and tomato sauce).

This makes a LOT of soup. I’m guessing about 12 1-cup servings. (The nutrition label is for 10 servings). I had some last night and will have some for dinner tonight. The rest I am going to put in single-serving bags and freeze for quick meals when I’m in a hurry.

Screen shot 2013-03-23 at 8.50.15 PM



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