I need a low calories soupe please!

Here are a few. They are really good. Hope this helps.



Pasta Fagioli Soup (Vegetarian)
Ingredients

29 ounce can diced tomatoes, no salt added
14 ounce can northern beans, undrained
10 ounce frozen chopped spinach
28 ounce vegetable stock, or chicken broth
8 ounce can tomato sauce
3 cups water
1 tbsp minced garlic
1 tbsp parsley
1/'2 tsp pepper
1/2 tsp basil
salt to taste
1/2 pound shell pasta (uncooked)


Directions
MIx all but pasta in soup pot. Bring to boil, then lower heat, cover, and simmer 30 minutes. Return to boil and add pasta. Cook 10 minutes, or until pasta is tender. Serve with hand shredded romano and parmesan on top. Yum.

Number of Servings: 8

Nutritional Info
Servings Per Recipe: 8
Amount Per Serving
Calories: 156.5
Total Fat: 0.9 g
Cholesterol: 9.4 mg
Sodium: 1,150.6 mg
Total Carbs: 31.6 g
Dietary Fiber: 6.6 g
Protein: 8.4 g



Quick Spicy Black Bean and Brown Rice Soup
Ingredients

4 Cups Fat Free Chicken or Vegetable Broth
2.5 Cups Canned Diced Tomatoes
1.5 Cups Canned Black Beans
1.0 Cup Brown Rice (cooked)
0.5 Cup Salsa
1 Carrot. diced
0.5 Cup Onion, diced
0.5 Cup Celery
Chili Powder, Garlic, Cumin, to taste
Cooking spray



Directions
Makes about 4, 2 cup servings
Saute onions, carrot and celery in cooking spray and spices. Add a little broth to cook til tender.
Add the rest of the broth, and all other ingredients.
Heat to boiling and simmer 5 minutes

Number of Servings: 4

Nutritional Info
Servings Per Recipe: 4
Amount Per Serving
Calories: 198.6
Total Fat: 1.3 g
Cholesterol: 0.0 mg
Sodium: 858.2 mg
Total Carbs: 39.2 g
Dietary Fiber: 9.6 g
Protein: 9.7 g



Meatball Soup
Ingredients

Soup Broth:
7 cups fat-free chicken broth
4 cloves garlic, minced
1/2 Cup orzo
3 tbsp fresh parsley, chopped
1 carrot, thinly sliced
6 oz. fresh spinach, chopped
salt & pepper to taste

Meatballs:
1/2 lb. lean ground beef
4 tbsp Italian seasoned bread crumbs
2 tsp fresh parsley, chopped
1/4 cup onions, finely minced
1 egg


Directions
Combine meatball ingredients and form into marble-sized meatballs. Refrigerate until ready to use.
In a soup pot, combine chicken broth, garlic, orzo, parsley, carrot & spinach. Bring to a rapid boil. Drop meat balls into the boiling soup.
Cook at a boil for 10 minutes.

Number of Servings: 8
Nutritional Info
Servings Per Recipe: 8
Amount Per Serving
Calories: 135.8
Total Fat: 4.2 g
Cholesterol: 47.6 mg
Sodium: 710.4 mg
Total Carbs: 13.6 g
Dietary Fiber: 1.5 g
Protein: 10.2 g



Sante Fe Soup
Ingredients

2# ground beef, turkey or venison
2 cans of beans (kidney, chili, black)
2 cans of white corn
2 cans diced tomates
1 can Rotel tomatoes w/ chilies
1 pkg. Ranch dressing seasoning mix
1 pkg. taco sesaoning (mild or hot)


Directions
brown meat and drain
mix all other ingredients and heat
Serve with low fat sour cream
Makes 16 1 cup servings


Number of Servings: 16

Nutritional Info
Servings Per Recipe: 16
Amount Per Serving
Calories: 161.2
Total Fat: 5.0 g
Cholesterol: 55.5 mg
Sodium: 243.3 mg
Total Carbs: 11.2 g
Dietary Fiber: 2.6 g
Protein: 17.8 g

http://www.myfitnesspal.com/topics/show/1457-southwest-bean-soup

Here's one I posted a while ago.

You should check out the hungry girl website. Hungry-Girl.com I think. Great low cal recipes for dishes that I get cravings for pretty regularly.

I just posted this in the recipes. It's great and spicy! Omit the chipotle pepper if you don't like spicy.

Tortilla soup

1 medium onion, diced
3 cloves garlic, minced
1 tbsp chili powder
1 tbsp oregano
1 tbsp cumin
1/2 tsp cayenne
1 4 oz can green chilies
1 14 oz can diced tomatoes
1 chipotle pepper in adobo sauce, chopped up fine (this is my addition and isn't required...just add more cayenne if you want it spicier)
8 cups reduced sodium chicken stock
10 corn tortillas, chopped up
2 cups chopped up leftover turkey or chicken (the chicken doesn't have to be cooked...can just add it to the pot)
1 cup corn

Sautee onion, garlic, and spices in a little chicken stock until onions are tender. Add chilies, tomatoes, and chipotle and sauté a little more. Add chicken stock and bring to a boil. Simmer 5 minutes then add tortillas. Simmer until tortillas are mostly dissolved, stirring occasionally so it doesn't stick to the bottom, about 10-15 minutes. Add meat and corn. Cook until heated through. If you're using raw meat, add to the soup about 10 minutes after you put the tortillas in and simmer for at least 5 minutes. It will cook pretty fast. Season if needed. Squeeze with a fresh lime wedge and enjoy! Only 217 calories and 2.8 grams of fat, 31 carbs, and 19 protein by my calculations or at least those on Sparkpeople.com). That's with the turkey anyway, but I assume the chicken would be the same.