A light vegetable soup led by celery and joined by cabbage, tomatoes, and green pepper, blended after cooking into a smooth, warm bowl with very few calories. An honest filling dish for anyone watching their weight — good as a starter or a light dinner.
Blended diet soups made from several vegetables are a familiar dish in our kitchens, and this is a tidy version of one from Sayidaty Kitchen: celery leads the flavor, with cabbage, tomatoes, and green pepper filling out the body, then a blend brings them together in one smooth bowl.
We halved the original's oil and switched it to olive oil, and settled for one low-sodium stock cube instead of two — the taste stayed, the salt and fat lightened.
Heat the olive oil in a pot over medium heat, then add the green onions and celery and stir for about 3 minutes until they soften and become fragrant, without letting them brown.
Add the green pepper, cabbage, and chopped tomatoes, and stir the mixture for about 4 minutes until the cabbage wilts and the tomatoes begin to release their juices.
Dissolve the stock cube in the hot water and pour it over the vegetables until covered. Raise the heat to a boil, then lower it, cover the pot, and let the soup simmer gently for about 12 minutes until the vegetables are completely tender.
Take the pot off the heat and let it settle for two minutes, then blend the mixture with an immersion blender until the texture is smooth. If you like small chunks, blend only half the amount and leave the rest as is.
Return the pot to low heat for 10 minutes, and season with the salt and black pepper — tasting before adding more, as the stock cube already carries salt. Serve hot.
The glycemic index (GI) measures how quickly a food raises blood sugar, while the glycemic load (GL) measures how much a full serving raises it. Together they give the complete picture.
A low value (≤55) means a gradual rise in blood sugar — the most suitable range for diabetes and insulin resistance.
Glycemic load reflects the impact of the full serving. To lower it: take half a serving, or pair the recipe with a source of protein and fiber.
* Percent Daily Values are based on a 2,000-calorie diet per FDA food-label reference values — your daily needs may be higher or lower. Values are derived from the recipe's ingredients via the USDA database.
The most common problems when preparing Celery Vegetable Diet Soup, and how to fix them:
Cook the soup a few extra minutes after blending so the acidity settles, or next time add a small grated carrot with the vegetables — the carrot's natural sweetness balances the tomato acidity without added sugar.
Leave it uncovered over low heat for about 10 minutes so some water evaporates, or reduce the water to 3 cups next time. Cabbage and celery carry no starch, so its body is naturally lighter than potato soups.
Usually caused by over-long cooking. Keep to the stated cooking time and do not extend the boil — the longer cabbage cooks, the stronger its sulfurous smell. A squeeze of lemon juice at serving also softens the smell.
The ready-made cube carries a lot of salt. Always taste before adding salt, and if it turns out too salty, add a cup of hot water and let it boil a few minutes, or simmer a raw potato cube in it and then remove it.
Keeps in an airtight container for up to 3 days after cooling completely. Reheat over low heat, stirring, until heated through, and do not leave it at room temperature for more than two hours before chilling.
Freezes well for up to two months in a freezer-safe container with room left for expansion. Dairy-free blended vegetable soups keep their texture after thawing. Thaw overnight in the refrigerator, then heat to a gentle boil.
Over low heat with constant stirring, or in the microwave for two minutes with a stir halfway. Add a splash of water if it thickened in storage, and do not reheat the same portion more than once.
| Original Ingredient | Tested Substitute | Ratio | Flavor Difference |
|---|---|---|---|
| Stock cube | Homemade vegetable stock | 4 cups of stock instead of the water and cube | Gives full control over the sodium and a cleaner flavor — the best choice for anyone watching their salt. |
| Green pepper | Cubed zucchini | Same weight, 120 g | For those who dislike the pepper's flavor; zucchini is neutral in taste and keeps the same low calories. |
| Cabbage | Chopped broccoli | Same volume, 1 cup | Adds similar fiber and a deeper green color, and its cooking smell is gentler than cabbage's. |
| Olive oil | Cooking oil spray | 2 sprays instead of the tablespoon | Cuts the calories further for those who want the absolute minimum, while keeping a light sauté for the vegetables. |
| Servings | Celery | Cabbage | Tomatoes | Water |
|---|---|---|---|---|
| 2 servings | 1 cup (100 g) | ½ cup (45 g) | 1 piece (120 g) | 2 cups (500 ml) |
| 4 servings | 2 cups (200 g) | 1 cup (90 g) | 2 pieces (240 g) | 4 cups (1000 ml) |
| 6 servings | 3 cups (300 g) | 1½ cups (135 g) | 3 pieces (360 g) | 6 cups (1500 ml) |
Make it the start of the meal, not the whole of it: a light bowl of soup before the main dish helps you feel full early, so the total amount eaten drops. And for anyone who wants to turn it into a complete dinner, adding a light protein — sliced grilled chicken breast or two spoonfuls of boiled chickpeas after blending — is enough.
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