Healthy & Only 164 Kcal per Serving Recipe

Imagine indulging in a vibrant bowl of creamy vegetable soup that’s packed with roasted goodness, delivers pure comfort, and is actually Healthy & Only 164 Kcal per Serving. If you’re looking for a soul-warming meal that balances richness with lightness, this is it. Every spoonful bursts with the natural sweetness of roasted tomatoes, carrots, and peppers, all blended into silky perfection. This dish is proof that healthy food can be deeply satisfying and craveable, not just “good for you.” Let’s gather your veggies and get ready for a truly nourishing treat!

Ingredients You’ll Need

This recipe is refreshingly simple—you’ll only need a handful of everyday ingredients, but each one plays a superstar role in creating flavor, color, or that signature creaminess. The secret is in how they work together to transform simple produce into something extraordinary, all while keeping it Healthy & Only 164 Kcal per Serving.

• Roma tomatoes: Their sweet-tangy profile deepens after roasting, providing a naturally rich base for the soup.
• Carrots: These bring natural sweetness, vivid color, and a velvety texture to every spoonful.
• Red pepper: Roasting red pepper adds subtle smokiness and beautiful color you can’t resist.
• White onion: The roasted onion mellows out, giving the soup a savory depth that ties everything together.
• Garlic bulbs: Roasting whole bulbs transforms garlic into a sweet, fragrant, spreadable delight—essential for flavor.
• Yellow zucchini: Adds a subtle, creamy bite and bright undertones without overpowering the other flavors.
• Green zucchini: Its freshness helps balance the savory roasted vegetables, making the soup feel lighter.
• Olive oil: Giving your veggies a toss with olive oil before roasting coaxes out flavor and helps caramelize them beautifully.
• Salt & pepper: Don’t be shy—seasoning here is key to bringing out every vegetable’s best version.
• Dried basil: A classic herbal note that brightens the soup with a hint of Italian warmth.
• Italian seasonings: This blend adds complexity and roundness, making the soup aromatic and inviting.
• Dried oregano: Just a small amount gives a sharp, earthy layer reminiscent of Mediterranean cooking.
• Boiling water: This helps blend and thin the soup to your perfect creamy consistency.
• Milk or coconut milk: Choose dairy or plant-based; both add that irresistible creaminess while keeping things light.
• Fresh basil for garnish: Nothing beats that hit of fresh green on top—herbal and aromatic!
• Black pepper for seasoning: Adds gentle background heat and a final flavor bump.
• Toasted bread for serving: Soup’s best friend. Perfect for scooping and savoring every last drop.

How to Make Healthy & Only 164 Kcal per Serving

Step 1: Prep Your Oven and Veggies

Start by preheating your oven to 425°F (220°C), and line a baking sheet with parchment paper. This step sets you up for easy cleanup later—always a bonus! Give all your fresh veggies a good wash, then dive into prepping: halve the roma tomatoes and carrots, quarter the red pepper, halve the onion, and slice both zucchinis. This is where your kitchen starts to smell amazing!

Step 2: Wrap and Season the Garlic

Take both garlic bulbs, snip off the tops, and wrap them in aluminum foil with a drizzle of olive oil, salt, and pepper. These little bundles will become sweet, mellow, and almost caramelized as they roast. Trust me, this step turns ordinary garlic into something you’ll want to spread on everything!

Step 3: Arrange and Season the Vegetables

Now, spread all the prepared veggies in a single layer on your lined baking sheet. Drizzle olive oil generously over the top, and sprinkle with dried basil, Italian seasoning, oregano, salt, and a crack of pepper. Don’t be afraid to use your hands (the best kitchen tool!) to toss and coat everything evenly, making sure every veggie gets some love.

Step 4: Roast to Perfection

Place the baking sheet in your preheated oven and roast for 40 to 45 minutes. Around halfway through, give the veggies a gentle stir for even caramelization. The roasting does wonders—concentrating flavors, adding hints of sweetness, and giving everything that irresistible golden edge that makes this soup so lovely and Healthy & Only 164 Kcal per Serving.

Step 5: Blend Your Soup

Once your roasted veggies look soft and slightly charred, let them cool for a few minutes. Transfer everything (including the gorgeous roasted garlic squeezed from its skins) to a blender or food processor. Add a dash of salt and pepper and pour in the boiling water. Blend until everything is creamy and smooth—pause to scrape down the sides as needed so no flavor gets left behind!

Step 6: Add Creaminess with Milk

While the blender is running, slowly stream in your milk or coconut milk. Blend until fully incorporated and your soup has reached that dreamy, silky finish. If you like a thinner soup, just add a splash more boiling water until you hit the texture you love.

Step 7: Adjust, Heat, and Serve

Taste your creation—season with more salt or pepper if it needs an extra kick. If your soup has cooled off during blending, pour it into a pot and gently reheat over medium heat, stirring occasionally. Now, ladle the soup into bowls, drizzle with a swirl of milk, finish with cracked black pepper and a scattering of fresh basil leaves. Serve with toasted bread on the side for dunking, and enjoy every spoonful of this Healthy & Only 164 Kcal per Serving masterpiece!

How to Serve Healthy & Only 164 Kcal per Serving

Garnishes

For beautiful bowls and an extra touch of flavor, top your Healthy & Only 164 Kcal per Serving soup with a few fresh basil leaves and an extra grind of black pepper. A light swirl of milk or coconut milk gives it that creamy, “chef’s touch” appearance. Don’t forget a drizzle of olive oil or even some chili flakes if you like a bit of heat!

Side Dishes

Since this is a lighter soup, pairing it with something sturdy makes it even more satisfying. Serve with thick slices of hearty toasted bread, a rustic multigrain roll, or a handful of crispbread crackers. For a supper spread, accompany it with a leafy green salad or a small cheese plate—simple but perfect.

Creative Ways to Present

Get playful by serving your creamy vegetable soup in small mugs for a cozy appetizer, or as a shot glass “sipper” for brunch with friends. Hollowed-out bread bowls make an impressive presentation, or drizzle contrasting bands of coconut milk or pesto right on top for a burst of color. Kids love it with star-shaped toast cutouts on the side—it’s all about having fun with your “Healthy & Only 164 Kcal per Serving” meal!

Make Ahead and Storage

Storing Leftovers

Leftover soup is your best friend for quick, healthy meals. Pour any cooled soup into airtight containers and keep them in the fridge, where it will stay fresh for up to four days. Stir before reheating to recombine any settled ingredients and keep every batch as creamy as the first.

Freezing

This creamy soup freezes like a dream! Allow the soup to cool completely before ladling it into freezer-safe containers, leaving a little room for expansion. When you’re ready for another taste of comfort, simply thaw overnight in the refrigerator. Making a double batch ensures you always have “Healthy & Only 164 Kcal per Serving” soup ready to go whenever a craving strikes!

Reheating

To reheat, pour the soup into a saucepan and warm over medium heat, stirring gently until hot and steamy. If the soup has thickened in the fridge or freezer, just add a splash of milk or water while reheating for that just-made consistency. You can also microwave single servings—just stir halfway through to avoid any cold spots.

FAQs

Can I use other vegetables in this soup?

Absolutely! Feel free to toss in sweet potatoes, butternut squash, or even cauliflower alongside the core ingredients. Roasting brings out the natural sugars in vegetables, so most fridge favorites will work beautifully without losing the “Healthy & Only 164 Kcal per Serving” appeal.

Is coconut milk better than dairy milk for this recipe?

Both are delicious—coconut milk adds a subtle sweetness and makes the soup dairy-free, while regular milk keeps things ultra-creamy with a more neutral flavor. Choose what fits your taste and dietary needs; either way, your soup stays “Healthy & Only 164 Kcal per Serving.”

Can I make this soup ahead for meal prep?

Yes! This soup is fantastic for meal prepping as it holds up well in the fridge and freezer. Having “Healthy & Only 164 Kcal per Serving” meals ready to go is such a weeknight lifesaver—just reheat and you’re set.

What if I don’t have a blender?

No worries! You can use an immersion blender directly in your pot. If you want it extra smooth and don’t have any kind of blender, mash the vegetables thoroughly with a potato masher, though the texture will be more rustic.

Is this soup kid-friendly?

Definitely! Roasting the vegetables makes them sweet and mellow, and blending creates a smooth, velvety soup kids tend to love. Let them swirl in their own garnish or dip fun-shaped toast for an interactive meal—all while keeping things “Healthy & Only 164 Kcal per Serving.”

Final Thoughts

If you’re searching for a comforting meal that’s nourishing, flavorful, and genuinely simple to whip up, look no further than this Healthy & Only 164 Kcal per Serving creamy vegetable soup. Let this recipe become your go-to for cozy lunches, light dinners, or easy meal prep that feels joyfully homemade every time. Give it a try, and prepare to fall in love with eating healthy all over again!

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