Low-Calorie High-Protein Vegetable And Egg Soup

I still remember the first time I made this Low-Calorie High-Protein Vegetable and Egg Soup for my family. It was a chilly winter evening, and we had just moved into a new home. I was exhausted from unpacking and cooking for the first time in my new kitchen. But as soon as I took the first spoonful of this soup, all my worries melted away. The combination of tender vegetables, creamy eggs, and fragrant herbs was absolute magic. Since then, I’ve been making this for over 6 years, and it never disappoints. It’s become a staple in our household, and I make it at least once a week – it’s become a family favourite.

Recipe Overview

• Prep Time: 20 minutes
• Cook Time: 30 minutes
• Total Time: 50 minutes
• Servings: 6-8
• Difficulty: Easy

Why You’ll Love This Low-Calorie High-Protein Vegetable and Egg Soup

• It’s a budget-friendly meal-prep recipe that can be made for under £2 per serving.
• It’s packed with nutrient-dense vegetables and lean protein from eggs.
• It’s incredibly versatile – you can serve it for breakfast, lunch, or dinner.
• It’s easy to customize with your favourite vegetables and herbs.
• It’s a great way to use up leftover vegetables and reduce food waste.

Low-Calorie High-Protein Vegetable and Egg Soup

15 min prep  ·  30 min cook  ·  4 servings

📌Save to Pinterest

Ingredients You’ll Need

• 1 large onion, chopped (150g)
• 3 cloves of garlic, minced (10g)
• 2 medium carrots, chopped (200g)
• 2 medium potatoes, chopped (200g)
• 2 medium zucchinis, chopped (200g)
• 1 large can of diced tomatoes (400g)
• 4 large eggs
• 2 cups of chicken broth (475ml)
• 1 teaspoon of dried thyme
• 1 teaspoon of dried parsley
• 1 teaspoon of salt
• 1/4 teaspoon of black pepper

Tip: You can customize this recipe with your favourite vegetables and herbs. Feel free to add or substitute different vegetables like broccoli, cauliflower, or sweet potatoes.

Equipment You’ll Need

• Large stockpot or Dutch oven
• Immersion blender (optional)
• Ladle
• Sharp knife and cutting board

How to Make Low-Calorie High-Protein Vegetable and Egg Soup

1. Heat some oil in a large stockpot over medium heat. Add the chopped onion and cook until it’s softened and translucent, stirring occasionally. This should take about 5-7 minutes, and the onion will smell amazing. You can hear the sizzle of the onion hitting the pan.
2. Add the minced garlic and cook for another minute, stirring constantly. Be careful not to burn the garlic – it smells awful when it’s burnt! The aroma of the garlic will fill your kitchen, and you’ll be left wanting more.
3. Add the chopped carrots and potatoes to the pot and cook for 5 minutes, stirring occasionally. The vegetables will start to soften, and the kitchen will fill with the sweet aroma of cooked carrots. You can hear the sound of the vegetables hitting the bottom of the pan.
4. Add the chopped zucchinis, diced tomatoes, chicken broth, thyme, parsley, salt, and pepper to the pot. Stir well to combine. The soup will start to simmer, and the aroma of the vegetables and herbs will fill your kitchen.
5. Bring the soup to a boil, then reduce the heat to low and let it simmer for 20-25 minutes, or until the vegetables are tender. You can hear the sound of the soup simmering, and the aroma will fill your kitchen.
6. Use an immersion blender (optional) to puree the soup to your desired consistency. Alternatively, you can let the soup cool and puree it in a blender or food processor.
7. Crack the eggs into a bowl and whisk them together. Add a splash of hot water from the soup to the eggs and whisk until well combined. Stir the eggs into the soup and let them cook for 2-3 minutes, or until the eggs are cooked through. The eggs will add richness and protein to the soup.
8. Taste and adjust the seasoning as needed. Serve hot, garnished with chopped fresh herbs if desired.

Tips From My Kitchen

• Batch Cooking: This recipe makes a large batch of soup, which is perfect for meal prep. You can store the soup in airtight containers in the fridge for up to 3 days or freeze it for up to 2 months. Simply reheat the soup when you’re ready to eat it.
• Customize It: This recipe is incredibly versatile – you can add or substitute different vegetables, herbs, and spices to suit your taste. Feel free to get creative and make the recipe your own!
• Save On Ingredients: This recipe uses affordable ingredients like carrots, potatoes, and zucchinis. You can also use up leftover vegetables to reduce food waste and save money.
• Make It Ahead: You can make the soup ahead of time and refrigerate or freeze it until you’re ready to eat it. This is perfect for busy days when you don’t have time to cook.
• Protein Power: Eggs are an excellent source of protein, and this recipe uses 4 large eggs to boost the protein content of the soup. You can also add other protein sources like chicken, turkey, or tofu to increase the protein content.
• Low-Calorie: This recipe is low in calories, making it perfect for those watching their weight. A serving of this soup contains approximately 200 calories, making it a nutritious and filling meal option.

What to Serve With Low-Calorie High-Protein Vegetable and Egg Soup

• Crusty bread or crackers
• Salad or a side of steamed vegetables
• Grilled chicken or turkey
• Quinoa or brown rice

Frequently Asked Questions

Low-Calorie High-Protein Vegetable and Egg Soup

A hearty and healthy vegetable and egg soup, featuring a blend of fresh vegetables like onion, garlic, carrots, potatoes, zucchini, and diced tomatoes, simmered in chicken broth and finished with whisked eggs for added richness and protein.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Servings: 4 servings

Course: Main Course

Cuisine: American

Calories: 250

Ingredients Method Notes

Ingredients

  

• 1 large onion chopped (150g)
• 3 cloves of garlic minced (10g)
• 2 medium carrots chopped (200g)
• 2 medium potatoes chopped (200g)
• 2 medium zucchinis chopped (200g)
• 1 large can of diced tomatoes 400g
• 4 large eggs
• 2 cups of chicken broth 475ml
• 1 teaspoon of dried thyme
• 1 teaspoon of dried parsley
• 1 teaspoon of salt
• 1/4 teaspoon of black pepper

Method

 

1. Heat some oil in a large stockpot over medium heat. Add the chopped onion and cook until it's softened and translucent, stirring occasionally. This should take about 5-7 minutes, and the onion will smell amazing. You can hear the sizzle of the onion hitting the pan.
2. Add the minced garlic and cook for another minute, stirring constantly. Be careful not to burn the garlic - it smells awful when it's burnt! The aroma of the garlic will fill your kitchen, and you'll be left wanting more.
3. Add the chopped carrots and potatoes to the pot and cook for 5 minutes, stirring occasionally. The vegetables will start to soften, and the kitchen will fill with the sweet aroma of cooked carrots. You can hear the sound of the vegetables hitting the bottom of the pan.
4. Add the chopped zucchinis, diced tomatoes, chicken broth, thyme, parsley, salt, and pepper to the pot. Stir well to combine. The soup will start to simmer, and the aroma of the vegetables and herbs will fill your kitchen.
5. Bring the soup to a boil, then reduce the heat to low and let it simmer for 20-25 minutes, or until the vegetables are tender. You can hear the sound of the soup simmering, and the aroma will fill your kitchen.
6. Use an immersion blender (optional) to puree the soup to your desired consistency. Alternatively, you can let the soup cool and puree it in a blender or food processor.
7. Crack the eggs into a bowl and whisk them together. Add a splash of hot water from the soup to the eggs and whisk until well combined. Stir the eggs into the soup and let them cook for 2-3 minutes, or until the eggs are cooked through. The eggs will add richness and protein to the soup.
8. Taste and adjust the seasoning as needed. Serve hot, garnished with chopped fresh herbs if desired.

Notes

An immersion blender can be used to puree the soup to your desired consistency for a creamier texture. Garnish with fresh herbs like parsley or cilantro for extra flavor and presentation.

I hope you enjoy this Low-Calorie High-Protein Vegetable and Egg Soup as much as we do! It’s a nutritious, filling, and budget-friendly meal option that’s perfect for busy days. Don’t hesitate to reach out if you have any questions or suggestions – I’d love to hear from you! And if you have any other questions about this recipe, please let me know in the comments below. Happy cooking!