Low-Fat Spicy Creole Veggie Soup! Perfect for chilly evenings or as a vibrant lunch option, this soup ticks all the boxes for health-conscious food lovers.

If you’re on the hunt for a comforting yet guilt-free meal, look no further than this Low-Fat Spicy Creole Veggie Soup! Bursting with flavor and nutrition, this delightful dish features tender potatoes, crisp cabbage, sweet corn, and hearty peas all swimming in a robust tomato broth infused with authentic Creole spices. It’s not just low in fat; it’s high in flavor, making it the ideal choice for anyone looking to indulge without the extra calories.

Whole Food Plant Based, Vegan, plant based, oil free, refined sugar free, no highly processed ingredients and gluten free.

Hi there, Ameera here!

We absolutely loved this Low-Fat Spicy Creole Veggie Soup! Seriously, you’ve got to give this one a try! Packed with wholesome ingredients and bursting with Creole flavor, it’s the perfect addition to your healthy meal repertoire. This soup not only satisfies your cravings but also leaves you feeling great after every bowl.

You gotta give this one a try!

Tips for Success:

• Flavor Profile: This Low-Fat Spicy Creole Veggie Soup is a delicious low-fat soup filled with tender potatoes, cabbage, corn, and hearty sweet peas in a savory tomato Creole-flavored broth.
• Low-Fat Soup Expectations: This dish was designed to be low in fat. Because it is low in fat, you are not going to experience that endorphin rush associated with eating high-fat foods when eating this soup. It is very tasty for what it is, and that is a low-fat soup. We just want to make sure that our Readers recognize this when contemplating making this recipe.
• Herbs/Spices: You can easily increase the herbs and spices if you wish.
• Baking Soda: Baking soda is often used as a neutralizer for dishes that contain a lot of acidity, typically from tomatoes. We use it in this dish to remove some of the tomato acidity (from the petite diced tomatoes) without losing the tomatoey flavor. When you add it, the mixture may bubble up, then settle down as it neutralizes the acidity. If you prefer that tinny taste that is typically associated with canned tomatoes, feel free to leave it out or only add a pinch.
• Potatoes/Tomatoes: Whenever potatoes and tomatoes are in a recipe together, soups particularly, it typically takes a long time for the potatoes to become tender as the acidity from the tomatoes creates a barrier around the potatoes preventing them from becoming tender as one would expect from a normal cooking time.  This is why we have broken the recipe into sections to ensure the potatoes are nearly tender before adding the petite diced tomates.
• Regular Chili Powder: Feel free to use your favorite chili powder, just be sure to select a mild one and not one that has a lot of heat to it.
• Dried Crushed Thyme Leaves: If you can’t find dried crushed thyme leaves, you can use ground thyme but use half the amount.
• Table Salt: If using table salt, you should use less table salt than the amount listed in the ingredients as sea salt crystals are larger than table salt crystals. Since table salt crystals are very fine, less table salt is required to season a dish. We would suggest starting with about 1/4 to 1/2 the amount of sea salt listed. You can always add more salt but cannot take it away. We recommend using sea salt as it is less refined than table salt.

Leftovers and Freezing:

Leftovers will generally keep 5 days in the refrigerator.  Store in a covered container.

This soup can be frozen.

Pantry Products:

• Vegetable Stock: We use Pacific Organic Low Sodium Vegetable Stock. We love this brand because it is Whole Food Plant Based compliant, as it does not contain MSG, has no oil, and does not contain any highly-processed ingredients.  Feel free to use your favorite vegetable broth.
• Hot Sauce: We used Frank’s RedHot Original Hot Sauce. Feel free to use your favorite hot sauce.
• Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs. 

Kitchen Equipment:

• Large stock pot

If you try this flavorful soup, we would love to know if you enjoy it as much as we do! Please leave us a review! Post a picture on Facebook or Instagram and tag us! We would love to hear from you.

Low-Fat Spicy Creole Veggie Soup

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• Author: Monkey and Me Kitchen Adventures
• Prep Time: 15 Minutes
• Cook Time: 45 Minutes
• Total Time: 60 Minutes
• Yield: 14 Cups 1x
• Category: Soup
• Method: Stovetop
• Diet: Vegan

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Description

If you’re on the hunt for a comforting yet guilt-free meal, look no further than this Low-Fat Spicy Creole Veggie Soup!

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Ingredients

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Base Ingredients:

• 1 medium yellow onion, finely chopped
• 2/3 cup diced celery
• 1 cup diced green bell peppers
• 1 Tablespoons minced garlic
• 3 cups low-sodium vegetable broth *
• 4 cups water
• 4 cups peeled, cubed potatoes (1/2-inch cubes)
• 4 cups thinly sliced green cabbage

Spice/Herb Ingredients:

• 1 teaspoon onion powder
• 1 ½ teaspoons garlic powder
• 1 ½ teaspoons dried crushed thyme leaves *
• 2 teaspoons dried parsley
• 2 teaspoons dried oregano (+/-)
• 2 ½ teaspoons regular chili powder (+/-)
• ¼ teaspoon sweet paprika (+/-)
• ½ teaspoon dried mustard powder
• Pinch to ¼ teaspoon black pepper (+/-)
• Pinch cayenne pepper (+/-)
• 1 ½ teaspoon sea salt (+/-) *
• 1 bay leaf 

Other Ingredients:

• ¼ teaspoon baking soda *
• 2 – [ 14.5 cans ] petite diced tomatoes
• 2 Tablespoons nutritional yeast (+/-)
• 2/3 cup frozen corn
• 1 cup frozen sweet peas

Finishing Ingredients:

• 1 teaspoon pure maple syrup (+/-)
• 1 teaspoon apple cider vinegar
• 1 Tablespoon hot sauce (+/-) *

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Instructions

1. Place the Spice/Herb Ingredients (except the bay leaf) into a small bowl, mix well, set aside.
2. In a large stockpot, sauté the chopped onions, celery, and green bell peppers for 7 to 9 minutes over medium-high heat. Add a splash of water to prevent sticking/burning, if needed.
3. Add the minced garlic to the pot, continue to sauté over medium-high heat for 1 minute.
4. Next add all the remaining Base Ingredients, and the Spice/Herb Mix, stir well, tuck in the bay leaf, bring to a boil, then immediately lower to a simmer. Simmer for 20 minutes or until the potatoes and cabbage are tender.
5. Then add all the Other Ingredients stir well, then simmer for 10 minutes.
6. Then add the Finishing Ingredients, stir well. Simmer for 4 minutes.
7. Taste test for seasoning, then once perfectly seasoned, remove from the stove and allow to sit for 5 minutes to allow the flavors to marry and develop, remove and discard the bay leaf. Enjoy!

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Notes

*Please reference the blog post for Tips for Success, Pantry Products Used, Storage and Freezing, and Kitchen Equipment Used. 

*Sea Salt:  Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.   

*Serving:  8 to 10 (makes 14 cups)

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