A lower-calorie way to make Vegetable soup
Vegetable soup — with roasted roots, greens and a lightly blended broth
Seasonal Irish root vegetables and greens make a substantial soup without cream, at about 245 kcal per serving.
Build the aromatic base without browning too hard, then add roasted and raw roots with stock, then add cabbage only after the roots begin to soften. Finish with blend two ladles of soup, stir them back and fold in parsley and reserved leek tops. The finished vegetable soup has a clean aroma, deliberate texture and no oily or floury aftertaste.
What changes—and what stays
From with butter, cream and a large bread serving often 400–550 kcal to 245 calories
Roast half the roots for flavour and blend only part of the pot. Roasted root edges, thyme, bay and parsley give a deep savoury base.
| Part | Conventional | Lighter | Why |
|---|---|---|---|
| Core method | More added fat or a heavier proportion | Roast half the roots for flavour and blend only part of the pot | Roasted root edges, thyme, bay and parsley give a deep savoury base. |
How the flavor stays
Roasted root edges, thyme, bay and parsley give a deep savoury base.
A cost rule that survives inflation
Carrots, turnips, cabbage and potatoes make eight economical bowls.
Ingredients for 8
Measure first; timing is part of how this recipe uses less fat.
- 700 gcarrots
- 600 gturnips
- 600 gpotatoes
- 500 gcabbage
- 350 gleeks
- 300 gcelery
- 2.2 lreduced-salt vegetable stock
- 16 grapeseed oil
- 30 gparsley and thyme
Method
Each step includes heat, a visible cue, and a recovery.
Step 1 · follow the visible cue
Prepare the defining ingredients
Cut firm roots into equal small cubes, shred cabbage separately and reserve the tender leek tops.
Look for: Root cubes match in size and tender greens are held separately.
Step 2 · follow the visible cue
Build the aromatic base
Roast half the roots with measured oil while softening leeks and celery gently in the soup pot.
Look for: Roasted roots are amber while leeks remain pale and sweet.
Step 3 · follow the visible cue
Simmer at the right intensity
Add roasted and raw roots with stock, then add cabbage only after the roots begin to soften.
Look for: Roots are tender at the centre and cabbage retains a little bite.
Step 4 · follow the visible cue
Finish for the intended texture
Blend two ladles of soup, stir them back and fold in parsley and reserved leek tops.
Look for: Broth lightly coats the vegetables but distinct colours and shapes remain.
Calories at the same serving size
150 kcal · 38% lower estimated
The estimate uses the listed ingredients divided into 8 servings. Brand labels, trimming, and the amount left in the pan can change the result.
Keep the leftovers in the same spirit
Cool Vegetable soup within two hours, refrigerate airtight for up to three days and reheat only the portion needed to steaming.
Cool Vegetable soup within two hours, refrigerate airtight for up to three days and reheat only the portion needed to steaming.
Frequently asked questions
Can Vegetable soup be made ahead?
Yes. Cool it quickly; keep seafood, pasta or fresh garnishes separate when their texture would suffer. Cool Vegetable soup within two hours, refrigerate airtight for up to three days and reheat only the portion needed to steaming.
What does the calorie figure for Vegetable soup include?
It covers one stated serving from the listed quantities only; bread, butter, cheese and other extras are not included. Roast half the roots for flavour and blend only part of the pot.
- carrots700 g
- turnips600 g
- potatoes600 g
- cabbage500 g
CaloNote · mobile analysis example
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This uses the real CaloNote meal-detail layout with this recipe’s photo and estimated nutrition. Actual AI results vary with the photo and portion.
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Recipe development and nutrition review: CaloNote Editorial
This editorial recipe uses ingredient-level nutrition estimates and reviewed cooking principles. It is not represented as physically test-cooked, and nutrition is approximate.
- Food Safety Authority of Ireland — Healthy eating guidance
- Irish Universities Nutrition Alliance — Food composition data
Published and last reviewed: August 25, 2026
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