Creamy vegetable soup is the ultimate comfort food—warming, filling, and surprisingly light when made right. This version is not only delicious and hearty, but it’s also low in calories, low in WW SmartPoints, and high in nutrients. Packed with fiber-rich vegetables and blended to silky perfection, this soup fits seamlessly into a healthy lifestyle, whether you’re on Weight Watchers or simply seeking wholesome nourishment.

Overview

  • Prep Time: 20 minutes
  • Cook Time: 35 minutes
  • Total Time: 55 minutes
  • Servings: 6
  • Serving Size: 1½ cups
  • SmartPoints (WW Blue/Green/Purple): 1 Point per serving
  • Dietary Tags: Vegan, Gluten-Free, Dairy-Free, Low-Calorie

Ingredients

Here’s what you’ll need to make this ultra-creamy, guilt-free soup:

  • 1 tablespoon olive oil (optional, or use cooking spray for 0 SmartPoints)
  • 1 medium yellow onion, diced
  • 2 cloves garlic, minced
  • 3 stalks celery, diced
  • 2 medium carrots, peeled and diced
  • 1 small zucchini, chopped
  • 1 small parsnip, chopped (optional, for sweetness and texture)
  • 1 small russet potato or ½ cup diced sweet potato (for creaminess)
  • 1½ cups cauliflower florets
  • 1 cup chopped green beans
  • 4 cups low-sodium vegetable broth
  • 1½ cups water
  • 1 teaspoon kosher salt (or to taste)
  • ½ teaspoon ground black pepper
  • ½ teaspoon dried thyme
  • ½ teaspoon dried oregano
  • ½ teaspoon smoked paprika (optional for depth)
  • 1/3 cup unsweetened almond milk (or oat milk for creamier texture)
  • 2 tablespoons nutritional yeast (optional, for cheesy flavor)
  • Fresh parsley, for garnish

Instructions

Step 1: Prep Your Vegetables

Start by preparing all your vegetables. Dice the onion, mince the garlic, and chop the celery, carrots, zucchini, parsnip, cauliflower, and potato into small, uniform pieces. This ensures even cooking and a smoother final texture.

Step 2: Sauté Aromatics

Heat olive oil in a large soup pot or Dutch oven over medium heat. If you’re minimizing SmartPoints, use nonstick spray or skip the oil entirely. Add the diced onions and garlic, and sauté for 3-5 minutes, until softened and fragrant.

Step 3: Add Hearty Vegetables

Next, stir in the celery, carrots, zucchini, parsnip, potato, and cauliflower. Cook for about 5-7 minutes, stirring occasionally. This step builds a base of flavor and helps slightly caramelize the vegetables for added depth.

Step 4: Add Broth and Spices

Pour in the vegetable broth and water. Stir in salt, pepper, thyme, oregano, and paprika. Bring the mixture to a gentle boil over medium-high heat.

Step 5: Simmer to Perfection

Once boiling, reduce the heat to a simmer and cover the pot. Let the soup cook for 25-30 minutes, or until the vegetables are tender and easily pierced with a fork.

Step 6: Blend for Creaminess

Remove the pot from heat. Using an immersion blender, blend the soup directly in the pot until smooth and creamy. For a chunkier texture, blend only ⅔ of the soup. If you don’t have an immersion blender, carefully transfer the soup in batches to a high-speed blender.

Step 7: Add Milk and Nutritional Yeast

Return the blended soup to low heat. Stir in the unsweetened almond milk and nutritional yeast, if using. This step adds creaminess without dairy and keeps the soup low in SmartPoints.

Step 8: Adjust and Finish

Taste and adjust seasonings if needed. You can add a splash more almond milk for a thinner soup or a pinch of cayenne for heat. Let the soup simmer for another 3-5 minutes to meld flavors.

Step 9: Serve and Garnish

Ladle the soup into bowls and garnish with freshly chopped parsley. A few cracks of black pepper or a squeeze of lemon juice will brighten the dish beautifully.

Nutritional Information (Per Serving)

  • Calories: 90
  • Total Fat: 2g
  • Saturated Fat: 0g
  • Carbohydrates: 16g
  • Fiber: 5g
  • Sugars: 5g
  • Protein: 3g
  • Sodium: 350mg

WW SmartPoints per serving:
Blue Plan: 1 | Green Plan: 1 | Purple Plan: 0-1 (depending on vegetable zero-point list)

Why This Soup Is Perfect for WW

This creamy vegetable soup is a fantastic option for Weight Watchers members because it’s filling, flavorful, and exceptionally low in points. Using only 1 tablespoon of olive oil for the entire pot adds richness without overdoing it, and substituting dairy with unsweetened almond milk keeps the SmartPoints minimal. Plus, most of the ingredients are zero-point vegetables!

The addition of a small amount of potato helps create a creamy texture naturally, eliminating the need for heavy cream or flour-based thickeners. Nutritional yeast adds a cheesy flavor without dairy or fat, which many plant-based WW followers appreciate.

Customization Options

Want to add protein? Stir in a cup of cooked white beans, lentils, or shredded chicken breast. Beans are zero points on the Purple plan and add bulk and satisfaction.

Prefer a spicier soup? Add a dash of cayenne pepper or red pepper flakes during the simmering stage.

Need more creaminess? Use oat milk instead of almond milk, or blend in ½ cup of cannellini beans.

Want it chunkier? Set aside 1 cup of the sautéed vegetables before blending and stir them back in at the end.

Storage & Meal Prep

This soup is ideal for batch cooking. It stores beautifully and the flavors improve as it sits.

  • Refrigerator: Store in an airtight container for up to 5 days.
  • Freezer: Freeze in portioned containers for up to 3 months.
  • Reheat: Warm on the stovetop over medium heat or microwave in 1-minute increments, stirring in between.

Smart Cooking Tips

  1. Uniform chopping ensures even cooking and better texture when blending.
  2. Use fresh herbs if available for a brighter, more aromatic soup.
  3. Roasting some vegetables beforehand (especially cauliflower and carrots) adds depth.
  4. Don’t over-blend if you like a more rustic, textured finish.
  5. Add a splash of lemon juice or apple cider vinegar at the end to balance the flavors.

Health Benefits

This soup is rich in vitamins A and C (from carrots, parsnip, and zucchini), potassium (from potatoes), and fiber (from all the vegetables). It’s also low in fat and calories, making it an excellent choice for weight management and digestive health.

Serving Suggestions

Serve this creamy vegetable soup as a light meal on its own or pair it with:

  • A side salad with balsamic vinaigrette
  • Whole grain toast or light crackers (count your points)
  • A scoop of brown rice or quinoa stirred in (if desired)
  • A dollop of fat-free Greek yogurt for extra protein

Perfect for All Seasons

While comforting enough for winter, this soup is light enough to enjoy in spring or fall. The blend of vegetables offers a naturally sweet and savory profile that’s appealing year-round.

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  • Include an FAQ section below (optional) for common questions about WW plans, substitutions, or storage.

Final Thoughts

This WW-friendly creamy vegetable soup proves that healthy eating doesn’t have to be bland or complicated. With whole food ingredients, low calories, and minimal SmartPoints, it’s a recipe you can enjoy often—without any guilt. It’s also a great introduction to plant-based meals for those looking to ease into vegetarian or vegan eating without sacrificing comfort or satisfaction.