Anyone have any tasty low cal but filling soup recipes?

caroline_g · October 2011

As it's starting to get so flipping cold, I'm going to start taking soup more for lunch I think. Just wondered if anyone has any yummy, low cal and filling recipes or ideas for soups?

SouthernArt77 · October 2011

Some of my favorites:

Lentil and Smoked Sausage Soup
(Modified a bit from AllRecipes.com)

½ tablespoon olive oil
12 ounces dry lentils
1 teaspoon onion powder
5 cups cabbage, chopped
1 clove garlic, crushed
16 ounces turkey smoked sausage, diced
14.5 ounces diced tomatoes
6 chicken bouillon cubes
6 cups water
1 bay leaf
1 teaspoon thyme leaves
½ teaspoon cayenne pepper
salt and pepper to taste

Heat oil in a large saucepan over medium heat. Stir in lentils, cabbage, and garlic; cook until tender.

Stir in sausage and tomatoes. Crumble bouillon cubes over mixture and pour in water. Stir in bay leaf, thyme, cayenne pepper, and onion powder. Bring to a boil; cover, and simmer until lentils are tender, about 30 minutes.

Season with salt and pepper to taste.

Number Of Servings:(5) 2-cup servings
Nutritional Info per serving:
Calories: 281.5
Fat: 9.8 g
Total Carbs: 26.1 g
Fiber: 8.1 g
Protein: 21 g

Spicy Slow Cooker Black Bean Soup
(I think this one's from AllRecipes too...)

1 pound dry black beans, soaked overnight
4 teaspoons diced jalapeno peppers
6 cups chicken broth
1/2 teaspoon garlic powder
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon cayenne pepper
3/4 teaspoon ground black pepper
1/2 teaspoon hot pepper sauce

Drain black beans, and rinse.

Combine beans, jalapenos, and chicken broth in a slow cooker. Season with garlic powder, chili powder, cumin, cayenne, pepper, and hot pepper sauce.

Cook on High for 4 hours. Reduce heat to Low, and continue cooking for 2 hours, or until you are ready to eat.*

*I cook on low all day - about 10 hours - and then use my stick blender to puree and thicken. Garnish with shredded cheese & fresh cilantro.

Nutritional Info (Calculated Using Swanson 99% FF chicken broth) per serving:

Calories: 110
Fat: .4 g
Total Carbs: 19 g
Fiber: 6.6 g

Turkey Sausage, Kale and White Bean Soup
(From skinnytaste.com)

1.25 lb homemade turkey sausage meat*
2 tsp olive oil
1 clove garlic, minced
1/2 bunch kale - rinsed, leaves removed from the ribs & rough chopped*
1 cup Cannellini or Northern beans - drained and rinsed*
4 cups fat free chicken stock
2 cups water
1 small pinch dried red pepper flakes (optional)
salt and freshly ground pepper to taste

*I used Honeysuckle White turkey bratwurst with the casings removed instead of making my own turkey sausage. Also, I never can find kale around here, so I substitute fresh spinach. I'd like to try it with kale sometime. A 15 oz can of Cannellini beans yielded 1 1/2 cups after they were drained & rinsed so I used them all.

Heat oil over medium-high heat in a medium sized pot. Add sausage meat breaking it up with a spatula or wooden spoon into large chunks. When completely cooked, add garlic and saute for 2 - 3 minutes (careful not to let the garlic burn).

Add the water, stock, beans and red pepper flakes (if using) and stir thoroughly. Simmer on low for 10 minutes, covered.

Throw in kale and allow to simmer for another 10 minutes covered. Adjust salt and pepper to taste.

Divide into four bowls and serve hot.

wendybird2 · October 2011

Here's a lovely, healthy yet filling chowder recipe my sis-in-law sent. Crumbled tortilla chips dissolve in the soup while it’s cooking, adding plenty of body along with a layer of toasty corn flavor. You can substitute any kind of white fish for the scallops, (I used a mix of both).

Butternut Squash and Scallop Chowder

Serves 4
Time: 25 min

2 cups peeled and diced butternut or other winter squash
2 cups medium or hot tomato salsa
1 (14.5 oz) can chicken broth (I used water)
1/3 cup crumbled tortilla chips
1 - 2 cups frozen corn kernels
1/2 t dried oregano
1/2 t ground cumin
1 lb bay scallops (or white fish)
1 T lime juice
Lime wedges for squeezing, optional

1. In a large pot over medium-low heat, combine squash, salsa, broth and tortilla chips. Bring to a simmer, cover the pot and cook until the squash is tender, 5-7 min.

2. Stir in corn, oregano and cumin. Return the soup to a simmer, stir in scallops and cook until they are opaque at the center, 2-3 min more. Stir in the lime juice. Serve with additional lime wedges for squeezing.

258 calories; 3 g fat (0 g saturated; 0 g trans fats); 37 mg cholesterol; 35 g carbohydrate; 23 g protein; 6 g fiber; 1,165 mg sodium

samneeds2lose · October 2011

Chicken and Avocado Soup
Gina's Weight Watcher Recipes
Servings: 4 • Serving Size: 1 bowl • Old Points: 5 pts • Points+: 7 pts
Calories: 285.8 • Fat: 16.8 g • Carb: 14.4 g • Fiber: 7.5 g • Protein: 22.1 g

5 cups chicken broth
2 cups shredded chicken breast
1 tomato, diced
2 cloves garlic, minced
1-1/2 cups scallions, chopped fine
2 ripe hass avocados, diced
1/2 cup cilantro, chopped fine
4 lime wedges
2 tsp olive oil
salt + fresh pepper to taste
pinch cumin
pinch chipotle chile powder (optional)

In a large pot, heat oil over medium heat. Add 1 cup of scallions and garlic. Sauté about 2 minutes then add tomatoes and sauté another minute, until soft. Add chicken stock, cumin and chile powder and bring to a boil. Simmer, covered on low for about 15-20 minutes.

In four bowls, fill each with 1/2 cup chicken, 1/2 avocado, remainder of the scallions, and cilantro. Ladle 1 cup chicken broth over the chicken and serve with a lime wedge

Skinnytaste has some really good recipes!

krnlcsf · October 2011

tomato rice soup is my personal favourite for the winter!
i haven't personally made it myself from scratch... but i think its literally just tomato soup, we usually put carrots in, and then cooked rice. TA DAA!!!

_Corinne_ · October 2011

looking for my split pea soup recipe - back in a bit...

bethm1210 · October 2011

Shrimp & Black Bean Chili

Ingredients:
1/2 cup chopped onion
1/2 cup chopped green pepper
1 tablespoon canola oil
1 can (15 ounces) black beans, rinsed and drained
1 can (14-1/2 ounces) diced tomatoes, undrained
1 cup chicken broth
1/3 cup picante sauce
1 teaspoon ground cumin
1/2 teaspoon dried basil
1 pound cooked medium shrimp, peeled and deveined
Hot cooked rice, optional

Directions:
In a large saucepan, saute onion and green pepper in oil for 4-5 minutes or until crisp-tender. Stir in the beans, tomatoes, broth, picante sauce, cumin and basil. Reduce heat; simmer, uncovered, for 10-15 minutes or until heated through.
Add shrimp; simmer 3-4 minutes longer or until heated through. Serve with rice if desired. Yield: 6 servings.

Nutrition Facts: 1 cup (prepared with reduced-sodium chicken broth; calculated without rice) equals 190 calories, 4 g fat (1 g saturated fat), 115 mg cholesterol, 504 mg sodium, 18 g carbohydrate, 5 g fiber, 20 g protein.

Link here: http://www.tasteofhome.com/Recipes/Shrimp--n--Black-Bean-Chili

I usually add a whole can of chicken broth and more salsa than it calls for. I've never tried it with the rice.

SouthernArt77 · October 2011

Chicken and Avocado Soup
Gina's Weight Watcher Recipes
Servings: 4 • Serving Size: 1 bowl • Old Points: 5 pts • Points+: 7 pts
Calories: 285.8 • Fat: 16.8 g • Carb: 14.4 g • Fiber: 7.5 g • Protein: 22.1 g

5 cups chicken broth
2 cups shredded chicken breast
1 tomato, diced
2 cloves garlic, minced
1-1/2 cups scallions, chopped fine
2 ripe hass avocados, diced
1/2 cup cilantro, chopped fine
4 lime wedges
2 tsp olive oil
salt + fresh pepper to taste
pinch cumin
pinch chipotle chile powder (optional)

In a large pot, heat oil over medium heat. Add 1 cup of scallions and garlic. Sauté about 2 minutes then add tomatoes and sauté another minute, until soft. Add chicken stock, cumin and chile powder and bring to a boil. Simmer, covered on low for about 15-20 minutes.

In four bowls, fill each with 1/2 cup chicken, 1/2 avocado, remainder of the scallions, and cilantro. Ladle 1 cup chicken broth over the chicken and serve with a lime wedge

Skinnytaste has some really good recipes!

I have made this one as well and do like it a lot. I added quite a bit extra lime juice after we had dished ours up, but that was just personal preference. My husband and I both liked this.

Anyone have any tasty low cal but filling soup recipes?

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