About Brenda Gantt’s Diet Soup
Brenda Gantt is a Southern home cook from Andalusia, Alabama, whose cooking videos have drawn millions of fans. She is known for frugal, make-do cooking, and she has talked about turning leftover vegetables like corn, butter beans, potatoes, onions, and tomatoes into a pot of soup rather than letting anything go to waste. A light vegetable soup like this one fits right into that way of cooking.
This diet soup is built on the same idea: a handful of inexpensive vegetables, a good seasoned broth, and a little patience. It is lighter than her heartier pots, such as the vegetable soup, cabbage soup, and potato soup, which makes it a good pick when you want something warm and filling without a lot of calories.
Soups like this have long been a Southern kitchen staple, especially in the fall and winter, when a big pot on the stove can feed the whole family for a few days. You can find more of Brenda’s backstory and kitchen wisdom in our stories and the latest updates in our news section.
Watch How It’s Made
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Brenda Gantt Diet Soup Recipe
Ingredients
Soup Base
Vegetables & Broth
Seasonings
Kitchen Tools Needed
- Large Dutch oven or stockpot
- Sharp knife & cutting board
- Wooden spoon
- Ladle
- Measuring cups & spoons
Not sure which pot to use? Our kitchen guides cover the cookware that works best for soups.
Instructions
- Sauté the vegetables. Heat the olive oil in a large Dutch oven or stockpot over medium heat. Add the onion, carrots, celery, and bell pepper. Cook for 6 to 8 minutes, stirring often, until softened.
- Add the garlic. Stir in the garlic and cook for 30 seconds, until fragrant.
- Add the rest. Add the cabbage, green beans, diced tomatoes with their juices, broth, bay leaf, thyme, salt, and pepper. Stir well.
- Simmer. Bring to a boil, then reduce the heat to low, partially cover, and simmer for 25 to 30 minutes, until all the vegetables are tender.
- Season. Remove the bay leaf. Taste and adjust the salt and pepper. Stir in the lemon juice or vinegar if you like a brighter flavor.
- Serve. Ladle into bowls while steaming hot and top with fresh parsley.
Makes about 10 cups. Each serving is roughly 1¼ cups.
Nutrition Facts
| Calories | 85 |
|---|---|
| Protein | 3 g |
| Carbohydrates | 15 g |
| Fat | 2 g |
| Fiber | 4 g |
| Sodium | 520 mg |
| Sugar | 7 g |
Nutrition values are estimates based on low-sodium broth and are not a substitute for professional dietary advice.
Health Benefits of Vegetable Soup
Low in Calories
Loaded with vegetables and a broth base, this soup is low in calories for the amount of food you get in a bowl.
Good Source of Fiber
Cabbage, carrots, green beans, and celery add fiber that supports digestion and helps you feel full.
Vitamins & Antioxidants
Cabbage and bell pepper provide vitamin C, while carrots provide beta-carotene, which the body converts to vitamin A.
Hydrating & Filling
The warm broth and high water content make soup a satisfying way to start a meal, which can help with portion control.
What to Avoid
Preparation Mistakes
- Don’t skip the sauté. Browning the onion, carrots, celery, and pepper first builds the flavor that makes the broth taste rich.
- Don’t overcook the cabbage. Simmer just until tender. Too long and it turns mushy and strong-smelling.
- Don’t over-salt early. Season lightly, then taste at the end, especially if your broth has salt.
Storage Mistakes
- Don’t leave it out. Refrigerate within 2 hours of cooking.
- Don’t freeze it hot. Cool completely before freezing so the soup doesn’t form ice crystals or warm other foods.
Dietary Considerations
- Dairy-Free
- Egg-Free
- Gluten-Free (check your broth label)
- Vegan (with vegetable broth)
- Contains Celery
Pro Tips for the Best Diet Soup
- Cut vegetables to a similar size so everything finishes cooking at the same time.
- Use a flavorful broth. Since the soup is mostly vegetables and broth, a good low-sodium broth makes all the difference.
- Finish with acid. A splash of lemon juice or apple cider vinegar at the end brightens the flavors without adding calories.
- Let it sit. Like most soups, this one tastes even better the next day.
- Make it a meal. Stir in cooked chicken, white beans, or lentils for extra protein.
Want more tricks like these? Browse our cooking tips.
What to Serve With Diet Soup
Beverages
- Hot or iced tea
- Sparkling water with lemon
- Unsweet tea
Sides
- Cornbread
- Saltine crackers
- Side salad
- Grilled chicken
When to Serve
- Weeknight dinner
- Cold-weather lunch
- Meal prep
- Light starter
Planning a full day of lighter eating? Start with something from our breakfast recipes, and save room for a slice of chocolate pie on the weekend.
Substitutions & Variations
| Ingredient | Swap | Notes |
|---|---|---|
| Green cabbage | Kale, spinach, or Napa cabbage | Add spinach or kale during the last 5 to 10 minutes. |
| Vegetable broth | Low-sodium chicken broth | Gives a richer, more savory flavor. |
| Fresh green beans | Frozen green beans | Add straight from the freezer and simmer 5 to 10 minutes longer. |
| Diced tomatoes | Tomato juice or crushed tomatoes | Makes a thicker, more tomato-forward broth. |
| Olive oil | Butter | A classic Southern swap for a richer taste. |
Easy Variations
- Add protein: Stir in shredded chicken for a lighter take on chicken soup.
- Make it heartier: Add diced potatoes and learn how to thicken potatoes for a creamier broth.
- Add heat: A pinch of red pepper flakes or a dash of hot sauce at the end.
Storage & Reheating
Refrigerator
Cool completely, then store in an airtight container for 4 to 5 days.
Freezer
Freeze in airtight containers for up to 3 months. Leave a little room at the top for expansion. Thaw overnight in the fridge.
Reheating
Warm on the stovetop over medium heat until steaming hot, or microwave individual portions. Add a splash of broth or water if it has thickened.
Meal prep: portion the cooled soup into single-serving containers for easy lunches during the week.
Frequently Asked Questions
It is low in calories and high in vegetables and fiber, so it can be a filling part of a balanced eating plan. It is not a magic or crash-diet food, though. Eating only soup for days is not recommended, so pair it with protein and other foods, and talk to your doctor or a dietitian before making major diet changes.
Yes. Stir in shredded rotisserie chicken, cooked ground turkey, white beans, or lentils during the last 10 minutes of simmering. This turns the soup into a complete meal.
Yes. Cool the soup completely, then freeze it in airtight containers for up to 3 months. Thaw overnight in the refrigerator and reheat on the stovetop until steaming hot.
Store it in an airtight container in the refrigerator for 4 to 5 days. The flavor often improves on the second day.
Yes. Frozen green beans, carrots, and chopped cabbage all work. Add them straight from the freezer and simmer an extra 5 to 10 minutes. Fresh onion, celery, and bell pepper give the best flavor base, so sauté those first.
Yes. Sauté the onion, carrots, celery, and pepper first if you have time, then add everything to the slow cooker and cook on low for 6 to 8 hours or on high for 3 to 4 hours, until the vegetables are tender.
Reader Reviews
More Brenda Gantt Recipes
- Vegetable SoupA classic pot of garden vegetables
- Cabbage SoupAnother simple, hearty cabbage favorite
- Potato SoupCreamy, comforting, and filling
- Chicken SoupA warm bowl for cold days
- Thickening PotatoesHow to get a thicker, creamier texture
- Smothered Fried ChickenA Southern Sunday dinner favorite
- Tomato GravySouthern breakfast comfort
- Chocolate PieA classic Southern dessert
- Chocolate Fudge PieRich, dense, and fudgy
Explore More
It’s gonna be good, y’all. Put on a pot and enjoy.
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