This delightful Roasted Vegetable Soup, blended to silky perfection and enhanced with Israeli couscous and crumbled salty feta, is the perfect way to relish a nourishing and satisfying lunch. Brimming with a vibrant array of wholesome vegetables, softened and caramelized to perfection, it's like comfort in a bowl.
Easy Roasted Vegetable Soup
Preparing the roasted vegetable base for this soup is a breeze, thanks to its simplicity. The beauty of this recipe lies in its ease: simply place a selection of delicious and nutritious vegetables on a baking tray. Let the oven work its magic as the vegetables roast to perfection, releasing their deep, caramelized flavours. Then, blend them to your desired consistency with the stock of your choice.
Calories in Roasted Vegetable Soup
These soup serves 6 people and has 190 calories per serving (no sides).
If you're looking for more recipes within the same calorie range, you'll find an abundance of options in my dedicated collection of 500+ calorie recipes.
If you're following a calorie-controlled diet or a healthy eating plan, it's important to calculate your daily calorie intake using a reliable calorie calculator. Please note that the calorie counts provided are estimates and can vary based on specific ingredients and serving sizes. Personalizing your calculations is essential to meet your individual needs. By using a calorie calculator, you can make informed choices and stay on track with your dietary goals.
To prepare this soup, here are some notes on the ingredients used:
- Onion: I typically use a combination of red and regular onions, but you have the flexibility to use either all red onions or all regular onions, depending on your preference.
- Garlic: fresh garlic minced, but lazy or jarred mince garlic is fine also
- Bell Peppers: I use a mix of red and orange peppers, but any combination is fine.
- Courgette (Zucchini)
- Herbes De Provence: Herbes De Provence is a classic herb blend that typically includes herbs like thyme, rosemary, marjoram, savory, oregano, and lavender. It's renowned for its versatile use in enhancing the flavour of various dishes, ranging from roasted vegetables to meats and soups.
- Tomatoes: I opt for a can of chopped tomatoes, which I find convenient and recommend choosing a good quality brand. However, if you prefer, you can use fresh cherry or baby Roma tomatoes as an alternative.
- Olive oil - extra virgin olive oil, imparts depth and flavor to the roasted vegetables. I do not recommend substituting it with a low-calorie spray because you won't achieve the same caramelization and softening of the vegetables during roasting.
- Stock: For the stock, chicken or vegetable varieties complement the other ingredients best.
- Israeli Couscous - also known as pearl couscous or giant couscous, should not be confused with regular couscous. It consists of small toasted pasta balls.
- Low Calorie Spray - this is only used for the toasting of the couscous part to the recipe. Use your preferred choice of low calorie spray, I prefer olive oil or avocado sprays without any added emulsifiers.
Once you've gathered all the ingredients and prepared them accordingly, you're all set to create this easy and delightful recipe.
See the recipe card for specific quantities and instructions.
Wondering what swaps or variations you can make on the recipe? Here are some suggestions:
- Vegetables: If you have other favorites you'd like to incorporate into the soup, feel free to substitute them. For vegetables that do take longer to roast, consider starting them first and then adding the quicker-roasting vegetables at a later stage. Just be mindful that the quantity of stock needed for blending the soup to your preferred consistency may vary.
- Swapping the Israeli Couscous: If you're having trouble finding Israeli Couscous, no worries. You can easily substitute it with another small pasta shape like ditalini or orzo. Just remember to cook the pasta separately before adding it to the soup.
- Add some spice:
Craving a bit of heat in your soup? You can introduce some spiciness by adding a pinch of chili flakes, cayenne, or chili powder, along with the Herbes De Provence, before you start roasting. You can also add some sliced red chili to the top of the soup when serving. Don't hesitate to explore various seasonings; paprika and smoked paprika can also infuse a delightful flavor into your dish. Let your taste buds lead the way.
- Swapping the Feta: If feta isn't your cheese of choice, feel free to make a swap for another variety that you prefer. Whether it's cheddar, parmesan, or even crumbled blue cheese, let your personal taste guide your selection for the perfect cheesy addition to your dish.
- Add some protein: Want to add some filling protein to the soup? Cooked chicken or sausage is delicious added as a topping, or for a vegetarian option add in some sauteed chickpeas or canned beans.
Choosing the Right Blender for Smooth Soups: Countertop vs. Handheld Blenders
When it comes to preparing delicious, creamy soups, the right blender can make all the difference. There are two main options:
Countertop Blender - These are typically the most powerful and can handle larger capacities due to the size of the jug. A great example is the Vitamix, known for producing perfectly smooth sauces and soups, although it's on the pricier side. You also need to have sufficient counter space to store.
Handheld/Immersion Blender - These are stick-type blenders that can be conveniently used directly in the saucepan. However, it's important to exercise caution when working with hot liquids to avoid splashes since they lack a lid or cover. These are also usually the most budget friendly option and can easily be stored away in a cupboard. The downside is you may not always get the smoothiest result when it comes to soups and sauces.
Note on Blender Safety: safety when blending hot liquids is crucial. Always use caution, make sure the blender's lid is secure, and consider using a towel or cloth over the lid to prevent any splatters or burns. Additionally, let hot liquids cool slightly before blending to reduce the risk of splashing.
More Low Calorie Soup Recipes
Are you in search of more Low Calorie Soup recipes? Look no further! Here are some great choices below:
- Easy Chickpea and Tomato Soup
- Lighter Broccoli Cheddar Soup
- Spicy Sweet Potato, Red Pepper and Carrot Soup
- Asparagus and Sweet Potato Soup
- Split Pea and Bacon Soup
- Creamy Tomato Orzo Soup with Chicken Meatballs
- Creamy Italian Sausage Tortellini Soup
or if you would like more recipe ideas or sides to make with this recipe - head on over to the FULL RECIPE INDEX where you will find over 900 delicious recipes with calories and you can search by meal type, ingredients, course, diet and more.
All recipes on Slimming Eats have estimated nutritional information for your convenience.
Frequently Asked Questions
If you wish to make this soup gluten free, you need to ensure the stock you use is free of gluten, also swap the israeli couscous for a small gluten free pasta or as an alternative you can add in some cooked rice.
Yes, you can freeze this soup for later. When reheating, thaw it first, and then gently warm on the stovetop or in the microwave, adjusting the consistency as needed. For the best result with the pasta I recommend freezing just the roasted vegetable soup base and add in the pasta and then top with fresh feta and herbs before serving for the best taste.
Yes, this soup is suitable for vegetarians, offering a delightful burst of flavour and creaminess. Simply make sure the feta is free from rennet and use vegetable stock to maintain its vegetarian status.
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- 2 medium onions (1 red onion and 1 regular), chopped
- 4 cloves of garlic halved
- 1 red and 1 orange bell pepper, chopped
- 1 large zucchini, chopped
- 250g (8.8oz) of canned chopped tomatoes (good quality brand)
- 1.5 tablespoon of Herbes de Provence
- 1 tablespoon of extra virgin olive oil
- ¾ cup (100g) of Israeli couscous, uncooked
- 480ml (2 cups) of chicken or vegetable stock (plus additional stock if needed)
- 120g (4.2oz) of feta, crumbled
- couple of handfuls fresh coriander (cilantro)
- salt and black pepper to season
- low calorie spray
- Preheat oven to 180c fan, 200c, 400f or gas mark 6
- Add the onion, garlic, peppers, tomatoes, courgette and herbs to a baking tray, season with salt and black pepper and drizzle over the olive oil and toss to coat.
- Roasted in the oven for 30 minutes, tossing all the vegetables on the tray at the 20 minute mark.
- While the vegetables roast, in a saucepan over medium heat, lightly spray with low-calorie cooking spray, add couscous, and toast for 2-3 minutes. Pour in 350ml of boiling water, add a pinch of salt, bring to a boil, then reduce to a simmer. Cover and cook for about 15 minutes until tender, being mindful not to overcook as it will continue cooking in the soup. Drain any excess water.
- When vegetables are ready, Add the vegetables and 2 cups of stock to a blender and blend until smooth.
- Then add the soup to a saucepan, if your soup is thicker than preferred you can add in a little more stock as this point.
- Add in the couscous, stir until all combined and silky in appearance, tasted and season with salt and pepper.
- Ladly into bowls. and serve each bowl topped with 20g of feta and a few coriander (cilantro) leaves.
Please see below for full nutritional info and additional details about recipe:
- Calories - scroll down to nutritional info box
- WW Points and other Slimming or Weight Loss programs - due to plans regularly changing and updating, we recommend calculating with the official tools you get as a member to those plans to ensure accuracy of values.
- Vegetarian Friendly - use vegetable stock and ensure feta is free of rennet.
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Nutritional information etc are an estimate and are to be used for informational purposes only. Ingredients can vary in values from brand to brand and therefore it would be impossible to give accurate information. It is always advised that you calculate values yourself by the ingredients you use and the tools provided to you as a member of the programme you are following.
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Nutrition InformationYield 6 Serving Size 1 SERVING
Amount Per Serving Calories 190Total Fat 7gSaturated Fat 3gTrans Fat 0gUnsaturated Fat 5gCholesterol 31mgSodium 421mgCarbohydrates 24gFiber 3gSugar 6gProtein 8g
Nutritional information and values etc are an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. It is always advised that you calculate by the ingredients you use.