Healthy, Lo-Cal Soups
Does anyone have any good low calorie soup recipes they'd be willing to share? My husband and I will cook a soup on Sunday and another on Wednesday for us to both eat for lunch throughout the week but all the recipes I have are pretty much all the same thing - either a "taco" type soup or "veggie" type soup. We need some more variety! Thanks in advance!
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Replies
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Low calorie Chili
1 Can Bell Orto diced Tomatos
1 Can Chili Beans in Chili Sauce
2 C Water
1 and 1/3 cups
Morning Star Meal Starters Recipe Crumbles
1/4 cup each red, orange, green, and yellow peppers
1/4 cup chopped white onion
2-3 Tbsp Chili Powder
3 Garlic Cloves, chopped salt and pepper to taste
serves six 1 cup bowls
151 calories 25 carbs10 protein7 fiber2 fat (if using 12oz 97% fat free turkey burger, calories total 230 calories per 1 C bowl)0 -
It's not super low in calories, but it does fill me up! Broccoli Cheese and Potato Soup:
http://www.skinnytaste.com/2010/12/broccoli-cheese-and-potato-soup.html0 -
i have a good taco soup and tortilla soup that are both reasonable with calories. the taco soup is:
250g ground beef
1 onion chopped
2 cloves garlic minced
1tbs chili powder
1 tsp dried oregano
1/2 tsp ground cumin
1/4 each salt and pepper
4 cups sodium reduced beef stock
1 can tomato paste
1 can kidney beans ( 19oz / 540ml) drained and rinsed
1 cup frozen corn
it's 155 cals for 1 1/4 cup.0 -
It's not super low in calories, but it does fill me up! Broccoli Cheese and Potato Soup:
http://www.skinnytaste.com/2010/12/broccoli-cheese-and-potato-soup.html
Well...broccoli is healthy....
Try this site. http://www.besthealthmag.ca/soup0 -
Bump
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Try mixing up the veggies you eat. Okra is great in soups - you lose all the slimy aspects of it. Chili is a great option and you can make it as healthy as you want. You can also just throw a bunch of chicken and veggies in a pot with a bit of water and let it simmer. Easy chicken soup.0
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I have a good navy bean and a lentil and hot sausage and an italian wedding soup one message me if you would like them.0
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Hi,
I like skinnytaste.com. I have made a few recipes from that site but no soup yet.
http://www.skinnytaste.com/2007/07/healthy-soup-recipes.html
I am going to look at her soup recipes this week. I need some new recipes too. I have been making soup alot lately as well.0 -
My cooking club had a 'soup and stew' night and these were my favorites.
Jambalaya
Ingredients:
1 can(s) (28-ounce) fire-roasted diced tomatoes, undrained
1 (extra-large) onion, cut into 1/2-inch dice
2 large yellow bell peppers, cut in 1/2-inch dice
1 1/2 cup(s) sliced celery
1 cup(s) chicken broth
1 tablespoon(s) fresh thyme leaves, chopped
1 1/2 teaspoon(s) dried thyme, (as substitute for fresh thyme)
1 tablespoon(s) garlic, chopped
3/4 teaspoon(s) salt
3/4 teaspoon(s) freshly ground black pepper
8 ounce(s) fully cooked smoked sausage, (andouille, kielbasa or chorizo) sliced
3/4 pound(s) boneless, skinless chicken breasts, cut into 1 1/2 inch chunks
3/4 pound(s) medium shrimp, peeled and deveined with shell tails intact
1 1/2 cup(s) converted long-grain rice
1/3 cup(s) chopped parsley
Directions:
Combine all ingredients, except chicken, shrimp, rice and parsley, in a 5-qt. or larger slow cooker. Cover and cook on high 3 hours or low 7 hours.
Uncover turn slow cooker to high and stir in chicken, shrimp, and rice. Cover; continue to cook 30 minutes or until chicken and shrimp are cooked through and rice is tender. stir in parsley
French Onion and Wild Mushroom
Ingredients:
1 can(s) (28-ounce) fire-roasted diced tomatoes, undrained
1 (extra-large) onion, cut into 1/2-inch dice
2 large yellow bell peppers, cut in 1/2-inch dice
1 1/2 cup(s) sliced celery
1 cup(s) chicken broth
1 tablespoon(s) fresh thyme leaves, chopped
1 1/2 teaspoon(s) dried thyme, (as substitute for fresh thyme)
1 tablespoon(s) garlic, chopped
3/4 teaspoon(s) salt
3/4 teaspoon(s) freshly ground black pepper
8 ounce(s) fully cooked smoked sausage, (andouille, kielbasa or chorizo) sliced
3/4 pound(s) boneless, skinless chicken breasts, cut into 1 1/2 inch chunks
3/4 pound(s) medium shrimp, peeled and deveined with shell tails intact
1 1/2 cup(s) converted long-grain rice
1/3 cup(s) chopped parsley
Directions:
Combine all ingredients, except chicken, shrimp, rice and parsley, in a 5-qt. or larger slow cooker. Cover and cook on high 3 hours or low 7 hours.
Uncover turn slow cooker to high and stir in chicken, shrimp, and rice. Cover; continue to cook 30 minutes or until chicken and shrimp are cooked through and rice is tender. stir in parsley
Spicy Pumpkin Bisque
Chiles and allspice give a punch of flavor to this
creamy pumpkin soup. This soup gets a jump-start
from canned pumpkin, but feel free to use freshly-
cooked and pureed pumpkin. Cooked and pureed
butternut or Hubbard squash may be substituted
for the pumpkin. You may also cut back on the
chiles to suit your tastes, but do use some. It
makes a difference.
Ingredients:
2 cloves garlic, chopped
1 Tablespoon butter or margarine
1 16 ounce can pumpkin puree
4 cups chicken stock
1/2 teaspoon freshly ground black pepper
1/4 teaspoon ground allspice
1/2 teaspoon sugar
1 cup half-and-half or light cream (I usually skip
this, to make it healthier - I just simmer it longer so
it's thick and rich like a bisque).
1/4 cup dry sherry
Grated nutmeg
Directions:
Saute the onion and garlic in the butter until they are
soft and transparent.
Add the pumpkin, stock, chile pepper, ground
pepper, allspice, sugar, and sherry. Bring to a boil
and cover. Simmer the soup for 30 minutes. Place
the mixture in a blender and puree until smooth. (I
use an immersion blender).
Return the soup to the pot, add the half-and-half,
and simmer until heated. Garnish with the nutmeg
and serve.0 -
I make cream of broccoli, cream of cauliflower or butternut squash. I just use skim milk instead of cream. They are easy and delicious.0
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I just made a big pot of homemade minestrone soup yesterday! First time I made it, but it was pretty easy and you can alter it to your own tastes. Mine is full of veggies -- spinach, carrots, green and yellow zucchini -- kidney beans, cannellini beans, and of course a healthy tomato-base broth. I found a recipe I liked at allrecipes.com and used it as a guide to make mine.0
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Here are three soups I have made recently
Turkey Vegetable Soup
makes 6 full entree size servings
1 pound turkey tenderloin, cut into small pieces
1 Tbsp. minced garlic
1 small yellow onion, chopped
1 Tbsp. Extra Virgin olive oil
1 container Pacific Foods Organic Low Sodium Vegetable Broth (4 cups)
2 cups water
1 bag frozen mixed soup vegetables
1 bag frozen corn
salt & pepper to taste
Heat the oil in a soup pot over medium heat, add the turkey, cook until white on all sides, add the garlic & onion, cook until onions are tender. Add the broth, water, salt & pepper. Allow to boil for a few mintues. Then add the frozen veggies and allow to heat through. I didn't add much salt at all, but added it to my bowl of soup because I thought it was a little bland. I really like to start with low sodium broth and just add salt until it tastes right! 238 cals, 30g carbs, 1g fat, 19g protein, 3g fiber, 224mg sodium
Tortellini & Spinach Soup
makes 4 to 6 servings
4 cups low sodium chicken broth
2 cups water
1 bag frozen tortellini
1 bag frozen leaf spinach
1/2 bag frozen diced butternut squash
salt & pepper as desired
shredded parmesan as desired
Boil the broth & water, add tortellini. When tortellini start to float, add the spinach, butternut squash, salt & pepper. Cook until vegetables are heated through. Sprinkle with parmesan. We got 4 huge full bowl servings out of this, but if you added a salad or some baby carrots as a side, you could probably get 6 servings out of it. 290 cals, 39g carbs, 4g fat, 15g protein, 4g fiber, 793mg sodium
Lentil & Bean Soup (adapted from a recipe another MFP'r gave me!)
Literally 14 servings of soup here!
4 cups water
4 cups vegetable broth (low sodium)
1 bag of dried lentils
1 cup dried chickpeas
1 cup dried navy beans
3-4 cloves of garlic
1 small onion, chopped
1 stalk celery (the whole bunch, not just one piece), chopped
7-8 medium sized carrots, chopped
2 medium red potatoes, cut into chunks
1 can diced tomatoes, no salt added
1 bag frozen leaf spinach
Seasonings to taste: I used cumin, garlic powder, salt, pepper
If you have a crock pot, put everything except for the frozen spinach, in there and cook on low for about 6-7 hours. Check your beans, if they're not soft, turn to high for the last hour or so. When soup is done, add frozen spinach & leave on high until heated through. This makes like 14 servings so you might want to half it if you can't freeze leftovers!
If you don't have a crock pot, you would probably want to follow the instructions on the beans and maybe boil all of the veggies in the broth/water and mix with the beans and simmer for a couple of hours. 315 cals, 57g carbs, 1g fat, 20g protein, 21g fiber, 180 mg sodium0 -
Bump! I am trying to add a new soup to my menu each week.0
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bump, perfect time of year for a good bowl of soup0
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Great recipes. Thanks!0
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Ultimate Vegetarian Chili
3 Tbsp. olive oil (I only use enough to moisten the pan...about 1 Tbsp. comes out to 272 calories.)
3 chopped onions
1 Tbsp. chili powder
1 Tbsp. ground cumin
1/4 tsp. cayenne pepper
2 peppers, chopped
3 garlic cloves, chopped
3 Tbsp. unsweetened cocoa powder
1 (28 oz.) can, undrained, of tomatoes, chopped
1 cup water
1 (16 oz) can red kidney beans, rinsed and drained
1 (16 oz.) can black beans, rinsed and drained
2 cups fresh or frozen corn
1/2 cup bulgur
salt and pepper
cilantro (optional)
In a large pan, saute the onions and spices. Add peppers and garlic for 1 min. Add cocoa, tomatoes, and water; bring to a boil. Add kidney and black beans, corn and bulgur. Reduce heat to low and simmer, uncovered, for 15 minutes or until bulgur is cooked. Add salt and pepper to taste. To serve, sprinkle with cilantro.
White Bean and Roasted Garlic Soup
(from Isa Chandra Moskowitz's Vegan with a Vengeance)
Serves 6
2 Tb Olive Oil (Again, only a tablespoon necessary -- about 150 calories per cup serving.)
1 medium-sized onion, chopped (about 1 1/2 cups)
1 teaspoon salt
A few dashes fresh black pepper
1/2 tsp. fennel seeds, crushed
4 cups vegetable broth, or 2 boullion cubes dissolved in 4 cups water
3 cups cooked great nothern beans, drained
3 fresh sage leaves, chopped
1 bay leaf
Juice of 1/2 lemon, or to taste
2 heads garlic, roasted*
In a stockpot over medium-high heat saute the onions in the olive oil for 5-7 minutes.
Add the salt, black pepper, and fennel seeds; saute for 1 minute. Add the broth, beans, sage and bay leaf, bring to a boil, then lower the heat and simmer uncovered for 5 minutes. Remove the bay leaf. Add the reasted garlic and puree in batches using a blender, food processor (or, ideally, all in one batch using a stick blender). Add lemon juice. Garnish with fresh fennel leaves if you have some and/or some peeled carrot and/or parsley.
*Isa recommends cooking the garlic in its skin for 30 minutes in a 350 degree oven. Sarah followed this advice, but peeling/squeezing 30+ cloves of garlic isn't much fun. We'd suggest the method outlined here, which we've used before. While requiring more instruction, it's actually easier and less time consuming.0 -
any tipical "creamy soup" i used 99% fat free chicken broth instead of cream or milk, then i add a little (about a cup) of milk or fat free half and half to it. you get a nice creamy soup but way healthier. Especially if it has something like potato's in it cuz the potato will thicken up the broth and it gets nice and creamy or you can make a little rue to thicken it up.0
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bump...love soup! 0
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Hi,
I like skinnytaste.com. I have made a few recipes from that site but no soup yet.
http://www.skinnytaste.com/2007/07/healthy-soup-recipes.html
I am going to look at her soup recipes this week. I need some new recipes too. I have been making soup alot lately as well.
Gina's site is great! I made her Split Pea and Ham soup a few days ago and it is delicious!0 -
Bump
) 0 -
It's not soup, but a good, healthy option is basic Creole red beans & rice (with brown rice or quinoa). I use a traditional recipe (you could probably Google it) and triple the veggies. E.g. instead of 1/4 red bell pepper, use the whole pepper; 3 stalks of celery instead of 1. It's delicious, filling and only about 250 calories.0
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Mmmm, some of my favorites! I like this Rainbow Veggie Chili: http://allrecipes.com/recipe/rainbow-veggie-chili/
I made a huge pot and broke it into smaller servings. Then you can opt to add in things like ground chicken/turkey, or lean beef, etc. as you use it, to give you more variety.
I also like the Weight Watchers "zero point" vegetable soup. It's awesome on it's own (season to taste) or you can do the same and build on it throughout the week by adding in things like chicken, white beans, lean ham, etc. For this one, I often cheat and buy things like a package of cole slaw mix without dressing (Fresh Express cole slaw blend) and pre-sliced items at the grocery, but that adds to cost. http://www.food.com/recipe/ww-0-point-weight-watchers-cabbage-soup-1289560 -
I did this one in the recipe builder on MFP and it came out to around 161 per seving (Made 6 hearty servings)
Ham, Cabbage and White Bean Soup:
Green cabbage, finely shredded – 3 cups
Leeks - (bulb and lower leaf-portion), cooked, boiled, drained, without salt, 1 cup, chopped or diced
Celery - Raw, 1 cup chopped
Onions - Raw, 0.5 cup, chopped
Carrots - Raw, 0.5 cup, chopped
Goya - Small White Beans, 1 container (14.5 oz can) – drained and rinsed
Plumrose - Smokes Ham Steaks Water Added, 2 slices – chopped
Garlic - Raw - 2 cloves, finely chopped
College Inn - Chicken Broth 99% Fat Free, 1.5 container (6 cup (240ml) ea.)
Salt and Pepper to taste
Herbs de Provence – 1 tsp
Sautee garlic, onions, leeks, celery and carrots in cooking spray until wilted, around 5 minutes. Add in cabbage, beans, ham, and chicken broth and bring to a boil. Add seasonings to taste. Reduce heat and simmer for an hour (or more, the flavors get better with time!)0 -
Low calorie Chili
1 Can Bell Orto diced Tomatos
1 Can Chili Beans in Chili Sauce
2 C Water
1 and 1/3 cups
Morning Star Meal Starters Recipe Crumbles
1/4 cup each red, orange, green, and yellow peppers
1/4 cup chopped white onion
2-3 Tbsp Chili Powder
3 Garlic Cloves, chopped salt and pepper to taste
serves six 1 cup bowls
151 calories 25 carbs10 protein7 fiber2 fat (if using 12oz 97% fat free turkey burger, calories total 230 calories per 1 C bowl)
This sounds lovely!0 -
Does anyone have any good low calorie soup recipes they'd be willing to share? My husband and I will cook a soup on Sunday and another on Wednesday for us to both eat for lunch throughout the week but all the recipes I have are pretty much all the same thing - either a "taco" type soup or "veggie" type soup. We need some more variety! Thanks in advance!
The ANYTHING Gourmet Signature Soup: Makes 4 servings. Mostly ANYTHING is optional if you don't have it.
Using a ceramic bowl. Add one frozen low calorie pasta dinner (any type will do, but marinara red sauces fair well)
Add any 3 root vegetable diced (Example: potato, carrot, celery)
Add a leaf vegetable (Example: spinach, chard, kale)
Add 2 cups of broth (Example: chicken, vegetable, etc.)
Your Favorite Seasonings: (Example Italian, Red Pepper Flakes, Salsa)
Any Fresh Herb
1 can of ANY Legume (Example: Garbonzo Bean, Kidney Bean, Red Bean)
Any Other Frozen Vegetable (Example: Corn, Green Beans, Peas)
Place in your ceramic bowl. Microwave on high for 10 minutes. If you have a microwavable dish with a cover, this turns out better. If not, you could use Saran wrap or not cover at all. Check to see if close to cooked. STIR. Additional 10 minutes or more as needed until the vegetables reach the consistency you want. Salt and pepper to taste. Add water if you want more broth.
Walah! Your ANYTHING GOURMET SOUP is served.0 -
Look up weight watchers no point soup. It's nice and it's easy to make and also to vary0
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go to skinnytaste.com. they have great soup recipes. i am making a baked potato soup tonight from that site. yumm0
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This can be easily halved but me and my husband (and my friend that had some at lunch today) love it!
Black bean veggie soup:
1 TBS EVOO
2 onions, chopped
4 carrots, chopped
1 bag frozen peas
1 bag frozen corn
4 cans black beans rinsed and drained (or equal amount dry beans, cooked)
4 cups vegetable broth
4 cups water
30 ounces tomato sauce, crushed tomato or strained (I use one box of Pomi strained)
1 TBS cumin
1.5 TBS chili powder
1.5 TBS garlic powder
1 TBS salt
2 tsp pepper
Saute onion and carrots in EVOO. Put in crock pot and add peas, corn, broth, water and two cans drained black beans. Put the tomato product in food processor or blender with remaining beans and puree. Add this to the crock pot and stir to combine. Add spices and let heat through! This makes 20 1cup servings at about 160 calories a cup. We use organic, no sodium added products as well.0 -
This is a weight watchers recipe from back in the day. Serves approximately 8 people
1 can chicken broth(14 oz)
1 can fiesta corn (14 oz)
1 can fat free refried beans (14 oz) (I do not drain mine)
1 can black beans (14 oz)
1 jar salsa
Simmer all ingredients together.
I serve with a little 2% shredded cheese, light sour cream, and crumbled organic blue corn chips.
Quick, easy, and even my kiddos love it!
Edit for Nutritional Content (Per MFP Recipe creator)
Calories 131
Carbs 27
Fat 1
Protein 80 -
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