Healthy, Lo-Cal Soups

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ts1122
ts1122 Posts: 99 Member
in Recipes
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

  • becoming_a_new_me
    becoming_a_new_me Posts: 1,860 Member
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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)
  • busyPK
    busyPK Posts: 3,788 Member
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    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
  • lin7604
    lin7604 Posts: 3,019 Member
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    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.
  • YukonJoy
    YukonJoy Posts: 1,279 Member
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    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/soup
  • msmellebelle
    msmellebelle Posts: 101
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    Bump :)
  • beccala18
    beccala18 Posts: 293 Member
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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.
  • blink1021
    blink1021 Posts: 1,118 Member
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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.
  • RmIIImc70
    RmIIImc70 Posts: 30 Member
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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.
  • TriciaLB
    TriciaLB Posts: 24
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    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.
  • patmc35
    patmc35 Posts: 17 Member
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    I make cream of broccoli, cream of cauliflower or butternut squash. I just use skim milk instead of cream. They are easy and delicious.
  • jtcc91
    jtcc91 Posts: 88 Member
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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.
  • MB_Positif
    MB_Positif Posts: 8,897 Member
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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 sodium
  • tammykoon
    tammykoon Posts: 303 Member
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    Bump! I am trying to add a new soup to my menu each week.
  • shellbell525
    shellbell525 Posts: 80
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    bump, perfect time of year for a good bowl of soup
  • calabrdm
    calabrdm Posts: 303 Member
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    Great recipes. Thanks!
  • flyingwrite
    flyingwrite Posts: 264
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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.
  • TeresaWash
    TeresaWash Posts: 283
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    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.
  • embersfallen
    embersfallen Posts: 534 Member
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    bump...love soup! :)
  • kar2083
    kar2083 Posts: 68 Member
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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!
  • paulyarwooduk
    paulyarwooduk Posts: 109
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    Bump :o)

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