This skinny Italian vegetable soup is my favorite when I’m in the mood for something light and healthy. With just 130 calories per cup, I can enjoy a guilt-free feast whenever I want.
Skinny Italian Vegetable Soup
This skinny Italian vegetable soup is my favorite when I need a little comfort without the guilt. It’s so simple and easy to whip up, making it perfect when I’m craving something hearty yet healthy. Whether I need a reset after indulging or just want a warm, nutritious meal on a chilly day, this soup always hits the spot.
It’s also a lifesaver on busy weeknights when I need to get dinner on the table fast. This vegetable soup never lets me down.
Why I Love This Soup Recipe
- I can have this soup ready in less than 30 minutes, prep included.
- The leftovers are just as tasty the next day.
- I love how it packs up perfectly for the office.
Ingredients
Here’s a quick rundown of the ingredients I use, along with a few substitutions I’ve found work just as well.
- Olive oil
- Yellow onion
- Spicy Hot V8 Juice – This adds just the right spicy kick I’m after, but regular V8 or tomato juice works if you want something milder.
- Low sodium chicken broth
- Canned diced tomatoes
- Garlic
- Chicken bouillon – This boosts that savory chicken flavor I love, though vegetable bouillon works just as well for a veggie version.
- Italian seasoning
- Dried parsley
- Coarse ground black pepper
- Zucchini – I appreciate the mild, earthy flavor it brings, though yellow squash or even eggplant can be great substitutes.
- Carrots
- Yellow squash – It’s similar to zucchini, so I often swap it with more zucchini or another squash if needed.
- Garbanzo beans – These add a nice protein boost and texture, but cannellini or kidney beans are just as good.
- Sliced cabbage – It provides that crunch and body I like, though baby kale or Swiss chard are great if you want a different leafy green.
- Baby spinach leaves – Adds freshness and color; kale or arugula can be substituted.
How to Make Skinny Italian Vegetable Soup
Find the complete recipe with measurements in the recipe card at the bottom of the post.
- Step 1: Heat some oil in a nonstick skillet over medium heat. Sauté the onion until it’s softened, which usually takes about 5 minutes. I always set it aside once it’s done.
- Step 2: While the onion is cooking, I mix together V8 juice, chicken broth, diced tomatoes, garlic, chicken bouillon, Italian seasoning, dried parsley, and pepper in a 10-quart stockpot. I bring it all to a boil.
- Step 3: Once the soup is boiling, I add in the zucchini, carrots, squash, sautéed onions, and garbanzo beans (including the liquid from the can). I let it boil for about 15 minutes, or until the vegetables are tender. Then, I turn off the heat.
- Step 4: I stir in the cabbage and baby spinach into the hot soup. And that’s it—time to serve and enjoy!
Recipe Tips
Here are a few tips to help you get the most out of this soup recipe.
- Keep carrot slices coin-shaped unless they’re really thick—then cut the coins in half. This helps them cook evenly and stay bite-sized.
- Chop veggies into pieces that are easy to bite and cook quickly. This way, everything turns out tender and ready to enjoy.
- Stir in cabbage and spinach at the end, once all the other veggies are cooked. This keeps them fresh and vibrant.
- If you like a bit of heat, add a pinch of red pepper flakes or a dash of hot sauce. It’s a great way to give the soup an extra kick.
- To save time, chop and prep vegetables in advance. Store them in the fridge until you’re ready to cook.
- For a vegetarian version, swap chicken broth for vegetable broth, skip the chicken bouillon, and add extra beans or tofu for protein.
- Pair the soup with my Dutch oven bread or a simple side salad for a well-rounded meal.
- Add protein to your vegetable soup with Italian sausage, shredded or cubed chicken, ground beef, tofu, quinoa, lentils, ground turkey or make my mini turkey soup meatballs.
Storage and Freezing
Here are some tips for storing, handling leftovers, and freezing this soup:
- Making Ahead: Yes, you can make this soup ahead of time. It reheats well, so it’s perfect for meal prep. Just store it in an airtight container in the refrigerator and reheat when you’re ready to enjoy.
- Freezing: This soup freezes well too. Divide it into portion-sized containers, leaving a bit of space for expansion, and freeze for up to three months. When you’re ready to eat, thaw it overnight in the refrigerator before reheating.
- Leftovers: If you have leftovers, just keep them in the fridge in an airtight container. They’ll be good for a few days and are great for a quick, easy meal.
More Soup Recipes
- Chicken Corn Chowder
- Wonton Soup
- Minestrone Soup
- Corn and Salsa Tortilla Soup
- Wild Rice Soup
- Pork Ramen
- Kale and White Bean Sausage Soup
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Skinny Italian Vegetable Soup
This Skinny Italian Vegetable Soup is perfect when you’re in the mood for something light and healthy. At just 130 calories per cup, it’s a guilt-free feast whenever you want.
Servings: 14 cups
Calories: 130kcal
Ingredients
- 1 tsp. olive oil or any oil you prefer
- 1 large (9.5 oz./270 g) yellow onion, chopped
- 1 (46. oz.) container Spicy Hot V8 Juice
- 3 cans (14.5 oz. each) low-sodium chicken broth or vegetable broth
- 2 cans (14.5 oz. each) diced tomatoes
- 2 cloves garlic, crushed
- 1 tbsp. chicken bouillon or vegetable based bouillon
- 1 tbsp. Italian seasoning
- 2 tsps. dried parsley
- 1 tsp. coarse ground black pepper
- 2 medium (14 oz./398 g) zucchini, quartered
- 4 medium(12 oz./340 g) carrots, sliced into coins or quartered
- 1 medium (10 oz./294 g) yellow squash, quartered
- 2 cans (15.5 oz. each) garbanzo beans (do not drain)
- 4 cups (9 oz./266 g) sliced cabbage
- 5 oz. baby spinach leaves
Instructions
- In a nonstick skillet, over medium heat, add oil and sauté onion until softened, about 5 minutes. Set aside.1 tsp. olive oil, 1 large (9.5 oz./270 g) yellow onion, chopped
- Meanwhile, add the following to a 10 quart stockpot and bring to a boil: V8 juice, chicken broth, diced tomatoes, garlic, chicken bouillon, Italian seasoning, dried parsley and pepper.1 (46. oz.) container Spicy Hot V8 Juice, 3 cans (14.5 oz. each) low-sodium chicken broth, 2 cans (14.5 oz. each) diced tomatoes, 2 cloves garlic, crushed, 1 tbsp. chicken bouillon, 1 tbsp. Italian seasoning, 2 tsps. dried parsley, 1 tsp. coarse ground black pepper
- As soup is coming to a boil, begin adding zucchini, carrots, squash, sautéed onions and garbanzo beans (with the liquid from the can). Boil about 15 minutes or until vegetables are softened. Turn off heat.2 medium (14 oz./398 g) zucchini, quartered, 4 medium(12 oz./340 g) carrots, sliced into coins or quartered, 1 medium (10 oz./294 g) yellow squash, quartered, 2 cans (15.5 oz. each) garbanzo beans
- Stir in cabbage and baby spinach into the hot soup. Serve.4 cups (9 oz./266 g) sliced cabbage, 5 oz. baby spinach leaves
Video
Notes
Additions: If you're counting calories and maybe your family is not, there are lots of additions you can make to the soup without adding them to the whole pot. Things I've found to be delicious are crumbled or sliced Italian sausage, ground beef or turkey, smoky bacon bits, rice, quinoa, pasta noodles and shredded Parmesan cheese. All add lots of flavor.
Leftovers: Also, if the whole pot of soup is not going to be eaten, you can easily withhold the spinach from the whole pot, stirring it into each individual serving as you serve it or after you reheat a bowl. This will ensure the freshness and crispness of the spinach. I'll leave it up to you.
For optimal outcomes when preparing this skinny Italian soup, it's recommended to refer to the recipe details within the post. The recipe post commonly includes valuable notes, expert tips and frequently asked questions, that are not presented in the recipe card, often including how to make this recipe dairy-free, gluten free or vegan and ideas for healthy ingredient substitutions or variations
The provided nutrition information is merely an approximation, as variations can arise depending on the specific ingredients/brands you select.
Nutrition
Nutrition Facts
Skinny Italian Vegetable Soup
Amount Per Serving (8 oz.)
Calories 130
Calories from Fat 15
% Daily Value*
Fat 1.7g3%
Saturated Fat 0.1g1%
Polyunsaturated Fat 0.4g
Monounsaturated Fat 0.3g
Cholesterol 44mg15%
Sodium 250mg11%
Potassium 100mg3%
Carbohydrates 22g7%
Fiber 5g21%
Sugar 11g12%
Protein 7g14%
Vitamin A 144IU3%
Vitamin C 178mg216%
Calcium 88mg9%
Iron 20mg111%
* Percent Daily Values are based on a 2000 calorie diet.
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Erren | Erren's Kitchen says
Yum! I’ve been looking for new ways to have my old favorites but still stay healthy in the new year and this was perfect. Absolutely loved it.
Yvonne [Tried and Tasty] says
This was absolutely the best. I’ve lost 13 lbs. so far with this soup.
Chandra@The Plaid & Paisley Kitchen says
It’s so cold out! I could go for a big ole bowl of this right now!
Dorothy at Shockingly Delicious says
If it’s skinny, that means I get 3 bowls.
Right? Well that’s what I ate because oh my, so delicious and I’m so full and it’s just wonderful.
Angie | Big Bear's Wife says
I love soup and I could literally eat it all year long! Right now though, it’s snowing outside and I need this soup EVEN MORE! Love that it makes a ton too because I’ll be loving these leftovers for days!
Maryanne says
Love the soup! Its been the perfect way to add more veggies into my diet! I’ve lost 6 lbs too.
Melanie | Melanie Makes says
This is definitely a soup I’d love to hunker down with on a cold day, Cathy!
Dee Lang says
This soup is AWESOME! So easy to make and so delicious, and it is very filling. It is great by itself but adding a little grated asiago or parmesan cheese and it even more delectable!
Thank you for the recipe!
Sue says
Putting this on the menu for sure but subbing cannellini beans instead of garbanzos cuz DH doesn’t like them. Crazy huh?
Karen says
Made the soup for the whole county. Yes, it makes a lot. It’s very good, but I would cut the cabbage in square chunks because long, skinny pieces get dangly and it’s like eating spaghetti in soup. I may try adding some sausage in some of it too. And I changed out the beans because garbanzo are not my favorite.
Diane Nelson says
Does this freeze well?
Cathy says
Yes, this soup freezes well. Divide it into portion-sized containers, leaving some space for expansion, and freeze for up to three months. Thaw overnight in the refrigerator before reheating.
Joanie says
I have lost 12 lbs. making this recipe ove rhte last 6 weeks. I absolutely love it!
Cindy says
This turned out amazing, loved it.
Madeleine says
This soup was fabulous! Hearty, flavorful. I subbed frozen spinach because that’s what I had, would definitely use fresh next time. I’ll be making another pot of it next week!
Cathy Pollak says
Happy you loved it.