A lower-calorie way to make Vegetable Soup
Vegetable Soup: chunky garden soup with barley and white beans
Seasonal roots, cabbage, barley, tomatoes, and white beans make a colourful substantial soup whose broth gains body from crushed beans. This measured New Zealand recipe serves 8 at about 340 kcal per portion.
Vegetable Soup should still taste and look like the familiar dish, even when its richest ingredient is reduced. This version uses use barley and two textures of white beans to create satiety and thickness with only 18 g oil in the whole pot. Browned onion, tomato, bay, thyme, parsley stems, sweet root vegetables, cabbage, and bean starch create a long savoury broth without meat.
What changes—and what stays
From vegetable soup with butter, cream, or large pasta portions can reach 450 kcal to 340 calories
use barley and two textures of white beans to create satiety and thickness with only 18 g oil in the whole pot. Browned onion, tomato, bay, thyme, parsley stems, sweet root vegetables, cabbage, and bean starch create a long savoury broth without meat.
| Part | Conventional | Lighter | Why |
|---|---|---|---|
| Core method | More added fat or a heavier proportion | use barley and two textures of white beans to create satiety and thickness with only 18 g oil in the whole pot | Browned onion, tomato, bay, thyme, parsley stems, sweet root vegetables, cabbage, and bean starch create a long savoury broth without meat. |
How the flavor stays
Browned onion, tomato, bay, thyme, parsley stems, sweet root vegetables, cabbage, and bean starch create a long savoury broth without meat.
A cost rule that survives inflation
Flexible seasonal vegetables, dried barley, and beans provide eight meals and turn small quantities of leftover produce into useful volume.
Ingredients for 8
Measure first; timing is part of how this recipe uses less fat.
- 350 gpearl barley
- 600 gwhite beans
- 500 gcabbage
- 500 gcarrots
- 400 gparsnips and celery
- 500 gtinned tomatoes
- 1.8 Llow-salt vegetable stock
- 18 golive oil, onion, garlic, bay, thyme, and parsley
Method
Each step includes heat, a visible cue, and a recovery.
Step 1 · follow the visible cue
Prepare the measured components
Dice firm roots evenly, slice cabbage separately, rinse barley, and crush one third of the drained beans.
Look for: Root cubes match in size and crushed beans form a coarse paste without liquid.
Step 2 · follow the visible cue
Build the defining flavour
Brown onions and firm roots lightly in measured oil, then add garlic, tomato paste, bay, and thyme.
Look for: Vegetable edges are amber and tomato paste turns brick-red without black flecks.
Step 3 · follow the visible cue
Cook with controlled heat
Simmer barley and whole beans in stock and tomatoes until nearly tender, then add cabbage and softer vegetables.
Look for: Barley is chewy without a hard white core and cabbage remains green at the edges.
Step 4 · follow the visible cue
Finish and check the texture
Stir in crushed beans to thicken, remove bay, and finish with parsley and a little lemon.
Look for: Broth lightly coats every vegetable while individual colours and shapes remain clear.
Calories at the same serving size
153 kcal · 31% 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 promptly and refrigerate in a sealed container for up to 2 days. Reheat only the portion needed until piping hot; keep crisp or fresh components separate where possible.
Cool Vegetable Soup promptly and refrigerate in a sealed container for up to 2 days. Reheat only the portion needed until piping hot; keep crisp or fresh components separate where possible.
Frequently asked questions
Can I prepare Vegetable Soup ahead?
Yes. Complete the preparation stages in advance, then do the final crisping, dressing, or assembly close to serving so Vegetable Soup keeps its intended texture. Cool Vegetable Soup promptly and refrigerate in a sealed container for up to 2 days. Reheat only the portion needed until piping hot; keep crisp or fresh components separate where possible.
Does the calorie estimate for Vegetable Soup include sides?
No. The estimate covers one portion made from the measured ingredients listed here; drinks, chips, salad dressing, and other side dishes need to be counted separately. use barley and two textures of white beans to create satiety and thickness with only 18 g oil in the whole pot.
- pearl barley350 g
- white beans600 g
- cabbage500 g
- carrots500 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.
Published and last reviewed: August 25, 2026
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