12 Low Calorie Soup Recipes That Still Satisfy

Looking for some delicious yet guilt-free soup recipes to add to your meal plan? I’ve got you covered with 12 low-calorie soups that are sure to satisfy without compromising on taste. From the comforting warmth of a Classic Vegetable to the tangy zest of Chicken and Lime, there’s something here for everyone. Whether you’re into meal prepping or just want a cozy dinner option, these soups are perfect for any occasion. Let’s find out which one might become your new favorite!

Classic Vegetable Soup

A warm bowl of Classic Vegetable Soup can be the perfect comfort food, especially when you’re aiming to enjoy a hearty meal without the guilt of high calories. This soup is packed with a variety of fresh vegetables simmered in a flavorful broth, creating a nutrient-rich dish that’s both satisfying and healthy.

Ideal for lunch or dinner, this soup is light yet filling, and can easily be made in large batches to feed a family or be stored for later meals.

The beauty of this Classic Vegetable Soup lies in its versatility and simplicity. You can customize the vegetables based on what you have on hand or what’s in season, making it an adaptable and budget-friendly option.

The use of herbs adds depth to the flavor, while the vegetables provide different textures and a burst of color. Perfect for those looking to add more veggies to their diet or seeking a low-calorie alternative to heavier meals, this soup is sure to become a staple in your recipe collection.

Ingredients for 4-6 servings:

• 2 tablespoons olive oil
• 1 large onion, chopped
• 2 cloves garlic, minced
• 2 carrots, sliced
• 2 celery stalks, sliced
• 1 large potato, diced
• 1 zucchini, sliced
• 1 cup green beans, trimmed and cut into 1-inch pieces
• 1 cup frozen corn
• 1 can (14.5 ounces) diced tomatoes
• 6 cups vegetable broth
• 1 teaspoon dried thyme
• 1 teaspoon dried basil
• Salt and pepper to taste
• 2 tablespoons fresh parsley, chopped (for garnish)

Cooking Instructions:

1. Prepare the Vegetables: Begin by washing and preparing all the vegetables. Chop the onion, mince the garlic, and slice the carrots, celery, potato, and zucchini. Trim the green beans and cut them into 1-inch pieces.
2. Sauté the Aromatics: In a large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, sautéing them until the onion becomes translucent and the garlic is fragrant, about 3-4 minutes.
3. Add Vegetables: Stir in the carrots, celery, and potato. Cook for about 5 minutes, allowing the vegetables to begin softening.
4. Simmer the Soup: Add the zucchini, green beans, frozen corn, and diced tomatoes to the pot. Pour in the vegetable broth and stir in the thyme and basil. Season with salt and pepper to taste.
5. Cook Until Tender: Bring the soup to a boil, then reduce the heat to a simmer. Cover the pot and let the soup cook for about 25-30 minutes, or until the vegetables are tender.
6. Finish and Serve: Taste the soup and adjust the seasoning if necessary. Serve hot, garnished with fresh parsley.

Extra Tips:

For an added depth of flavor, consider roasting the vegetables before adding them to the soup. This can bring out their natural sweetness and enhance the overall taste of the dish.

If you prefer a thicker soup, you can blend a portion of it with an immersion blender before serving. Additionally, feel free to experiment with other herbs or spices, such as rosemary or a dash of paprika, to make the soup your own.

Hearty Lentil and Spinach Soup

Hearty Lentil and Spinach Soup is a delicious and nutritious dish perfect for those looking to enjoy a low-calorie meal without sacrificing flavor. This soup combines the earthiness of lentils with the freshness of spinach, creating a hearty and satisfying dish that’s both filling and healthy. Rich in protein and fiber, lentils provide a solid nutritional base, while spinach adds a burst of vitamins and minerals.

Whether served as a starter or a main course, this soup is guaranteed to warm you up and keep you full.

Preparing this soup is straightforward and requires simple ingredients that are easy to find in any grocery store. The recipe is designed to serve 4-6 people, making it ideal for a family meal or for meal prep throughout the week. With minimal prep time and a short cooking period, Hearty Lentil and Spinach Soup is a convenient choice for busy weeknights or lazy weekends.

Plus, it’s versatile enough to accommodate additional vegetables or spices if you want to customize it to your taste.

Ingredients (Serves 4-6):

• 1 cup dried lentils, rinsed and drained
• 1 tablespoon olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 2 carrots, peeled and diced
• 2 celery stalks, diced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 6 cups vegetable broth
• 1 bay leaf
• Salt and pepper to taste
• 3 cups fresh spinach, chopped
• 2 tablespoons lemon juice
• Fresh parsley, chopped (optional, for garnish)

Instructions:

1. Prepare the Vegetables: Begin by chopping the onion, dicing the carrots and celery, and mincing the garlic. This will guarantee that all your ingredients are ready to go as you start cooking.
2. Sauté the Aromatics: In a large pot, heat the olive oil over medium heat. Add the chopped onion, garlic, carrots, and celery. Sauté for about 5 minutes until the vegetables are soft and the onion is translucent.
3. Add Spices: Stir in the ground cumin and coriander, allowing them to cook for about 1 minute to release their flavors.
4. Cook the Lentils: Add the rinsed lentils to the pot, stirring them in with the vegetables and spices.
5. Simmer the Soup: Pour in the vegetable broth and add the bay leaf. Bring the mixture to a boil, then reduce the heat to a simmer. Cover the pot and let it cook for about 25-30 minutes, or until the lentils are tender.
6. Add Spinach and Season: Once the lentils are cooked, remove the bay leaf. Stir in the chopped spinach and let it wilt in the hot soup. Add lemon juice, and season with salt and pepper to taste.
7. Serve: Once the spinach is wilted and the soup is hot, ladle it into bowls. Garnish with fresh parsley if desired before serving.

Extra Tips:

For an extra depth of flavor, try roasting the vegetables before adding them to the soup. This can bring out a sweetness and enhance the overall taste.

If you prefer a creamier texture, consider blending a portion of the soup and then mixing it back into the pot. Adjust the seasoning to your preference, and feel free to add other herbs or spices to suit your palate.

Zesty Chicken and Lime Soup

Zesty Chicken and Lime Soup is a delicious and invigorating low-calorie dish that brings a burst of flavor to your table. Perfect for a light lunch or dinner, this soup combines the comforting warmth of chicken broth with the tangy zest of fresh lime juice. The addition of vegetables and tender chicken makes it both nutritious and satisfying without being heavy. This recipe is ideal for those looking to enjoy a flavorful meal without the guilt of high calorie content.

This soup’s magic lies in its balance of flavors: the acidity of the lime beautifully complements the rich taste of chicken, while cilantro adds a fresh, aromatic touch. The soup isn’t only easy to prepare but also versatile, allowing you to adjust the seasoning and ingredients to suit your taste preferences. Whether you’re cooking for a family meal or a small gathering of friends, this Zesty Chicken and Lime Soup is sure to please everyone’s palate.

Ingredients (Serves 4-6):

• 1 tablespoon olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 jalapeño, seeded and minced
• 1 teaspoon ground cumin
• 6 cups low-sodium chicken broth
• 2 boneless, skinless chicken breasts
• 1 can (14.5 ounces) diced tomatoes, drained
• 1 cup corn kernels (fresh, frozen, or canned)
• 1/4 cup freshly squeezed lime juice
• Salt and pepper to taste
• 1/4 cup chopped fresh cilantro
• Lime wedges, for serving

Cooking Instructions:

1. Prepare the Base: In a large pot, heat the olive oil over medium heat. Add the chopped onion and cook until it becomes translucent, about 5 minutes. Stir in the minced garlic and jalapeño, and cook for another 2 minutes until fragrant.
2. Add Seasoning: Sprinkle in the ground cumin and stir well to coat the vegetables. This will release the cumin’s aroma and enhance the soup’s flavor.
3. Simmer the Broth: Pour in the chicken broth and bring the mixture to a simmer. Add the chicken breasts, making certain they’re fully submerged. Cover the pot and let the chicken cook for about 20 minutes, or until it’s fully cooked and tender.
4. Shred the Chicken: Once the chicken is cooked, remove it from the pot and place it on a cutting board. Use two forks to shred the chicken into bite-sized pieces.
5. Combine Ingredients: Return the shredded chicken to the pot. Add the diced tomatoes and corn kernels. Stir to combine everything well.
6. Add Lime and Season: Pour in the freshly squeezed lime juice and season the soup with salt and pepper to taste. Allow the soup to simmer for another 5 minutes to meld the flavors.
7. Finish with Cilantro: Turn off the heat and stir in the chopped cilantro. This will add a fresh, herbal note to the soup.
8. Serve: Ladle the soup into bowls and serve hot with lime wedges on the side for an extra burst of lime flavor.

Extra Tips:

For a richer flavor, you can roast the chicken breasts beforehand and then add them to the soup. If you prefer a bit more heat, you can leave the seeds in the jalapeño or add a pinch of cayenne pepper. To make the soup even more nutritious, consider adding other vegetables like zucchini or bell peppers.

Finally, always taste the soup before serving and adjust the seasoning as needed to guarantee a balanced and delicious flavor.

Creamy Cauliflower and Leek Soup

Creamy Cauliflower and Leek Soup is a delightful and nourishing dish perfect for those chilly days when you’re craving something warm and comforting but still want to keep it light and healthy. This low-calorie soup is rich in flavor, thanks to the combination of roasted cauliflower and sautéed leeks, which blend together to create a smooth, velvety texture. Not only is this soup satisfying, but it’s also packed with vitamins and nutrients, making it a great addition to any meal plan focused on health and wellness.

The subtle sweetness of the leeks complements the nutty undertones of the cauliflower, while a touch of garlic and thyme adds depth to the soup’s flavor profile. The recipe is simple enough for a weeknight dinner but elegant enough to serve at a dinner party. And the best part? You can enjoy a creamy, indulgent soup without the guilt, as this recipe uses no heavy cream, relying instead on the natural creaminess of the cauliflower for texture.

Ingredients (Serves 4-6):

• 1 large head of cauliflower, chopped
• 2 leeks, white and light green parts only, sliced
• 3 cloves of garlic, minced
• 1 tablespoon olive oil
• 4 cups of vegetable broth
• 1 teaspoon dried thyme
• Salt and pepper to taste
• Optional: 1/4 cup unsweetened almond milk or any plant-based milk
• 2 tablespoons chopped fresh chives for garnish

Cooking Instructions:

1. Prepare the Vegetables: Begin by preheating your oven to 400°F (200°C). Spread the chopped cauliflower on a baking sheet, drizzle with olive oil, and season with salt and pepper. Roast for 20-25 minutes, or until the cauliflower is tender and slightly browned.
2. Sauté the Leeks and Garlic: While the cauliflower is roasting, heat a large pot over medium heat. Add a tablespoon of olive oil and the sliced leeks. Sauté the leeks for about 5 minutes, or until they become soft and translucent. Add the minced garlic and continue to sauté for another minute.
3. Combine and Simmer: Once the cauliflower is roasted, add it to the pot with the leeks and garlic. Pour in the vegetable broth and add the dried thyme. Bring the mixture to a boil, then reduce the heat and let it simmer for 15 minutes to allow the flavors to meld together.
4. Blend the Soup: Remove the pot from the heat and use an immersion blender to puree the soup until smooth. Alternatively, transfer the soup in batches to a blender, being cautious of the hot liquid. If you desire a creamier texture, stir in the almond milk at this stage.
5. Season and Serve: Taste the soup and adjust the seasoning with additional salt and pepper if needed. Ladle the soup into bowls and garnish with fresh chives before serving.

Extra Tips:

For an added layer of flavor, you can roast the cauliflower with a sprinkle of smoked paprika or nutritional yeast before adding it to the soup. If you prefer a heartier version, consider adding some diced potatoes or carrots to the pot before simmering.

The soup can be stored in the refrigerator for up to three days, or frozen for longer storage. Reheat gently on the stove, stirring occasionally to maintain its creamy consistency. Enjoy your Creamy Cauliflower and Leek Soup as a starter or a light main course paired with crusty bread.

Spicy Black Bean Soup

Spicy Black Bean Soup is a delightful and hearty dish that’s perfect for anyone looking to enjoy a flavorful meal without consuming too many calories. This soup combines the rich, earthy taste of black beans with a medley of spices and vegetables, creating a deliciously warming dish that’s sure to satisfy.

Whether you’re looking to spice up your meal prep or simply enjoy a comforting bowl of soup, this recipe is both nutritious and easy to make. The blend of spices, including cumin and chili powder, adds a depth of flavor that perfectly complements the creaminess of the black beans.

Onions, garlic, and bell peppers add a touch of sweetness and texture, while a hint of lime juice brings the dish together with a revitalizing zing. This Spicy Black Bean Soup isn’t only low in calories but also rich in fiber and protein, making it an excellent choice for a healthy and filling meal.

Ingredients for 4-6 servings:

• 2 tablespoons olive oil
• 1 medium onion, diced
• 3 cloves garlic, minced
• 1 red bell pepper, diced
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon cayenne pepper (optional, for extra heat)
• 4 cups vegetable broth
• 3 cans (15 ounces each) black beans, rinsed and drained
• 1 can (14.5 ounces) diced tomatoes, undrained
• 1 lime, juiced
• Salt and pepper to taste
• Fresh cilantro, chopped (for garnish)
• Sour cream or Greek yogurt (optional, for serving)

Cooking Instructions:

1. Heat the Oil: In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté for about 5 minutes, or until the onion becomes translucent and fragrant.
2. Add Garlic and Bell Pepper: Stir in the minced garlic and diced red bell pepper. Cook for an additional 3-4 minutes, stirring occasionally, until the pepper softens.
3. Incorporate Spices: Sprinkle in the ground cumin, chili powder, smoked paprika, and cayenne pepper (if using). Stir well to coat the vegetables in the spices, cooking for about 1 minute until the spices become aromatic.
4. Add Broth and Beans: Pour in the vegetable broth, black beans, and diced tomatoes with their juice. Stir to combine all ingredients thoroughly.
5. Simmer the Soup: Bring the mixture to a boil, then reduce the heat to low. Let the soup simmer uncovered for 20-25 minutes, allowing the flavors to meld together.
6. Blend for Thickness: For a thicker consistency, use an immersion blender to partially blend the soup directly in the pot. Alternatively, transfer about half of the soup to a blender, blend until smooth, and return it to the pot. Stir well.
7. Finish with Lime: Stir in the lime juice and season the soup with salt and pepper to taste. Cook for an additional 5 minutes to heat through.
8. Serve and Garnish: Ladle the soup into bowls and garnish with fresh cilantro. Add a dollop of sour cream or Greek yogurt if desired for added creaminess.

Extra Tips:

For a richer flavor, consider letting the soup sit for a few hours or overnight before serving; the spices will intensify over time. If you prefer a thicker soup, adjust the amount of vegetable broth used or blend more of the soup.

For a vegan option, skip the sour cream or substitute it with a plant-based alternative. Finally, this soup pairs well with a side of crusty bread or a light salad for a complete meal.

Light Tomato Basil Soup

Indulge in the invigorating flavors of a Light Tomato Basil Soup, a perfect low-calorie option for those looking to enjoy a healthy and satisfying meal. This soup combines the rich, tangy taste of tomatoes with the aromatic essence of fresh basil, creating a delightful dish that’s both rejuvenating and filling.

It’s ideal for lunch or dinner and can be easily paired with a light salad or whole-grain bread to make it a complete meal.

Not only is this soup delicious, but it’s also incredibly easy to make. All you need are a few simple ingredients, many of which you might already have in your pantry. The recipe focuses on enhancing the natural flavors of the tomatoes and basil without adding any unnecessary calories.

In just a few simple steps, you can prepare a nourishing soup that’s perfect for a cozy meal at home. This recipe serves 4-6 people.

Ingredients:

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 3 cloves garlic, minced
• 2 cans (14.5 ounces each) of diced tomatoes
• 2 cups vegetable broth
• 1/4 cup fresh basil leaves, chopped
• 1 teaspoon sugar (optional)
• Salt and pepper to taste
• 1/2 cup low-fat milk or almond milk (optional)
• Fresh basil leaves for garnish

Cooking Instructions:

1. Sauté the Aromatics: Begin by heating the olive oil in a large pot over medium heat. Add the chopped onion and sauté until it becomes translucent, about 5 minutes. Add the minced garlic and sauté for another minute until fragrant.
2. Add the Tomatoes: Stir in the diced tomatoes (including their juice). Cook for about 5 minutes, allowing the tomatoes to slightly break down.
3. Simmer the Soup: Add the vegetable broth to the pot and bring the mixture to a boil. Once boiling, reduce the heat to low and let it simmer for about 20 minutes. This helps the flavors meld together beautifully.
4. Blend for Smoothness: Using an immersion blender, puree the soup directly in the pot until it reaches your desired consistency. If you don’t have an immersion blender, you can carefully transfer the soup in batches to a countertop blender.
5. Add Seasonings and Basil: Stir in the chopped basil, sugar (if using), salt, and pepper. Taste and adjust seasoning as necessary. For a creamier soup, you may add the low-fat milk or almond milk at this stage and stir well.
6. Serve: Once everything is well combined and heated through, ladle the soup into bowls. Garnish with fresh basil leaves before serving.

Extra Tips:

For the best flavor, use ripe, in-season tomatoes if you prefer fresh over canned. Adjust the sugar based on the acidity of the tomatoes; it helps balance the flavors but isn’t essential if you prefer a more tangy taste.

If you want a richer texture, consider adding a dollop of Greek yogurt before serving. Finally, be cautious when blending hot liquids; they can expand and cause splattering, so blend in small batches if using a countertop blender.

Enjoy your Light Tomato Basil Soup warm with a side of crusty bread for a satisfying meal.

Mushroom and Barley Soup

Mushroom and Barley Soup is a hearty and nutritious dish that perfectly fits into your low-calorie meal plan. This comforting soup offers a rich earthy flavor from the mushrooms, complemented by the chewy texture of pearl barley. Ideal for a chilly day, this soup isn’t only delicious but also packed with nutrients, making it a wholesome choice for lunch or dinner.

The combination of fresh vegetables and herbs enhances the overall flavor, creating a satisfying dish that’s sure to please everyone at the table. This recipe is designed to serve 4-6 people and can be easily adjusted to suit your taste preferences.

Whether you’re a novice cook or an experienced chef, this recipe is simple to follow and doesn’t require any complicated techniques. The ingredients are readily available at most grocery stores, and the prep time is minimal, meaning you can have a warm bowl of soup ready in no time. Enjoy this Mushroom and Barley Soup as a standalone dish or pair it with a side salad for a complete meal.

Ingredients:

• 1 cup pearl barley
• 1 tablespoon olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 3 cups mushrooms, sliced
• 2 carrots, diced
• 2 celery stalks, diced
• 6 cups vegetable broth
• 1 tablespoon soy sauce
• 1 teaspoon thyme
• 1 bay leaf
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. Prepare the Barley: Rinse the pearl barley under cold water and set aside. This helps to remove any excess starch and debris from the grains.
2. Sauté Vegetables: In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for about 3-4 minutes until translucent. Add the minced garlic and continue to sauté for another minute until fragrant.
3. Cook Mushrooms: Add the sliced mushrooms to the pot and cook for about 5 minutes, stirring occasionally, until they’re golden brown and have released their moisture.
4. Add Remaining Vegetables: Stir in the diced carrots and celery, cooking for another 3-4 minutes until they start to soften.
5. Combine Ingredients: Add the rinsed barley, vegetable broth, soy sauce, thyme, and bay leaf to the pot. Stir well to combine all ingredients.
6. Simmer the Soup: Bring the soup to a boil, then reduce the heat to low. Cover the pot and let it simmer for about 45 minutes, or until the barley is tender and the flavors have melded together.
7. Season and Serve: Remove the bay leaf and season the soup with salt and pepper to taste. Ladle the soup into bowls and garnish with fresh parsley before serving.

Extra Tips:

For a creamier texture, you can blend a portion of the soup and return it to the pot. If you prefer a more brothy soup, add an extra cup of vegetable broth or water.

This soup can be prepared in advance and stored in the refrigerator for up to three days, making it a great option for meal prep. Feel free to experiment with different types of mushrooms for a unique flavor profile, or add a squeeze of lemon juice for a revitalizing twist.

Thai Coconut Curry Soup

Thai Coconut Curry Soup is a delightful and aromatic dish that brings together the rich flavors of coconut milk, the heat of curry, and the zest of fresh lime. This soup isn’t only delicious but also low in calories, making it a perfect option for those looking to enjoy a flavorful meal without overindulging.

The combination of ingredients creates a harmonious blend of sweet, spicy, and tangy flavors that will transport your taste buds straight to Thailand. This soup is packed with nutritious vegetables and lean protein, making it a wholesome and satisfying meal. The fragrant spices and herbs used in this recipe not only enhance the flavor but also provide numerous health benefits.

Whether you’re serving it as a starter or a main course, Thai Coconut Curry Soup is sure to impress your family and friends. This recipe serves 4-6 people, making it ideal for a cozy dinner at home.

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, diced
• 3 cloves garlic, minced
• 1 tablespoon ginger, grated
• 2 tablespoons red curry paste
• 4 cups chicken or vegetable broth
• 2 cans (14 oz each) coconut milk
• 1 tablespoon fish sauce
• 1 tablespoon brown sugar
• 1 red bell pepper, sliced
• 1 cup sliced mushrooms
• 2 cups shredded cooked chicken
• 1 cup snow peas
• Salt and pepper to taste
• Juice of 1 lime
• Fresh cilantro, for garnish
• Sliced green onions, for garnish

Cooking Instructions

1. Prepare the Aromatics: In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté for about 3-4 minutes until it becomes translucent. Stir in the minced garlic and grated ginger, cooking for another minute until fragrant.
2. Add the Curry Paste: Stir in the red curry paste and cook for 1-2 minutes, ensuring it mixes well with the onions, garlic, and ginger. This step will help release the flavors of the curry paste.
3. Build the Soup Base: Pour in the chicken or vegetable broth, coconut milk, fish sauce, and brown sugar. Stir well to combine all the ingredients and bring the mixture to a gentle simmer.
4. Incorporate Vegetables and Protein: Add the sliced red bell pepper, mushrooms, and snow peas to the pot. Let the soup simmer for about 10 minutes, allowing the vegetables to soften slightly.
5. Add the Chicken: Stir in the shredded cooked chicken and continue to simmer for another 5 minutes, ensuring the chicken is heated through.
6. Season and Finish: Season the soup with salt and pepper to taste. Just before serving, stir in the lime juice to add a fresh and tangy finish.
7. Garnish and Serve: Ladle the soup into bowls and garnish with fresh cilantro and sliced green onions. Serve hot and enjoy!

Extra Tips

For an extra kick of spice, you can add a few slices of fresh red chili or a pinch of chili flakes. If you prefer a vegetarian version, simply omit the chicken and use tofu or additional vegetables like spinach or bok choy.

To keep the soup low-calorie, be sure to use light coconut milk. Finally, if you’re making the soup in advance, add the lime juice and garnish just before serving to keep the flavors fresh and vibrant.

Broccoli and Cheddar Soup

Broccoli and Cheddar Soup is a classic comfort food that combines the rich, creamy taste of cheddar cheese with the healthy benefits of broccoli. This low-calorie version maintains all the delicious flavors you love while being lighter and more nutritious.

It’s perfect for a cozy meal that doesn’t weigh you down, making it an excellent option for those who want to enjoy a hearty soup without the guilt. This soup is easy to prepare and is sure to be a hit with both children and adults alike.

Whether you’re looking to warm up on a chilly evening or seeking a tasty way to boost your vegetable intake, Broccoli and Cheddar Soup is a versatile dish that you can enjoy as a starter or a main course. This recipe is designed to serve 4-6 people, making it ideal for family dinners or meal prepping for the week.

With simple ingredients and straightforward steps, you can have this delightful soup ready in no time.

Ingredients (Serves 4-6):

• 4 cups of broccoli florets
• 1 tablespoon olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 4 cups low-sodium vegetable broth
• 1 cup skim milk
• 1 cup shredded low-fat cheddar cheese
• 2 tablespoons cornstarch
• Salt and pepper to taste
• Optional: A pinch of nutmeg for added flavor

Cooking Instructions:

1. Prepare the Ingredients: Start by washing the broccoli florets thoroughly. Set them aside to drain. Chop the onion and mince the garlic, as these will form the base flavors of your soup.
2. Sauté the Aromatics: In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes until it becomes translucent. Add the minced garlic and sauté for another 1-2 minutes until fragrant.
3. Cook the Broccoli: Add the broccoli florets to the pot and stir them to coat with the onion and garlic mixture. Pour in the vegetable broth, making sure the broccoli is submerged. Bring the mixture to a simmer and cook for about 10-12 minutes, or until the broccoli is tender.
4. Blend the Soup: Carefully transfer the broccoli and broth mixture to a blender (or use an immersion blender directly in the pot) and blend until smooth. Return the blended mixture to the pot over medium heat.
5. Add Dairy and Cheese: Stir in the skim milk. In a small bowl, mix the cornstarch with a little water to create a slurry, and then add this to the pot to help thicken the soup. Gradually add the shredded cheddar cheese, stirring continuously until it melts and the soup becomes creamy. Season with salt, pepper, and a pinch of nutmeg if desired.
6. Final Touches: Let the soup simmer for an additional 5 minutes, stirring occasionally, to allow all the flavors to meld together. Adjust the seasoning as needed before serving.

Extra Tips:

For an even creamier texture, consider using an immersion blender to blend the soup directly in the pot, which also saves you from extra cleanup.

If you prefer a chunkier soup, reserve some of the broccoli florets before blending and add them back in at the end. To add extra depth of flavor, consider roasting the broccoli florets in the oven before adding them to the soup.

Carrot and Ginger Soup

Carrot and Ginger Soup is a delightful, low-calorie dish that’s perfect for a light meal or a comforting starter. This vibrant soup combines the natural sweetness of carrots with the zing of fresh ginger, creating a harmonious blend of flavors. Not only is it satisfying and delicious, but it also boasts numerous health benefits, thanks to the vitamin-rich carrots and the anti-inflammatory properties of ginger.

It’s a simple yet elegant dish that can be enjoyed any time of the year. This recipe serves 4-6 people, making it an ideal option for family dinners or small gatherings. The preparation is straightforward and doesn’t require any advanced cooking skills, making it accessible for both novice and experienced cooks. With minimal ingredients, you can whip up this nutritious soup in no time, ensuring a healthy meal without compromising on taste.

Ingredients:

• 2 tablespoons olive oil
• 1 large onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 1.5 pounds carrots, peeled and sliced
• 4 cups vegetable broth
• Salt and pepper, to taste
• 1/4 cup fresh cilantro, chopped (optional)
• 1 tablespoon lemon juice
• Plain yogurt or sour cream, for garnish (optional)

Cooking Instructions:

1. Prepare the Ingredients: Begin by gathering and preparing all the ingredients. Chop the onion, mince the garlic, grate the ginger, and peel and slice the carrots.
2. Sauté the Aromatics: In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes until it becomes translucent. Add the minced garlic and grated ginger, cooking for an additional 2 minutes until fragrant.
3. Cook the Carrots: Add the sliced carrots to the pot, stirring to combine. Pour in the vegetable broth and bring the mixture to a boil.
4. Simmer: Reduce the heat to low, cover the pot, and let the soup simmer for about 25-30 minutes, or until the carrots are very tender. Stir occasionally during this time.
5. Blend the Soup: Once the carrots are tender, remove the pot from the heat. Using an immersion blender, puree the soup directly in the pot until smooth. Alternatively, you can carefully transfer the soup to a blender in batches and blend until smooth.
6. Season and Serve: Return the pot to the stove on low heat. Stir in the lemon juice and season the soup with salt and pepper to taste. If desired, add chopped cilantro for extra flavor. Serve the Carrot and Ginger Soup hot, garnished with a dollop of plain yogurt or sour cream if you like.

Extra Tips:

For a creamier texture, consider adding a splash of coconut milk or cream just before serving. If you prefer a spicier soup, a pinch of cayenne pepper or red pepper flakes can be added during cooking.

To save time, you can prepare the ingredients in advance and store them in the refrigerator until you’re ready to cook. Finally, this soup can be made ahead of time and stored in the refrigerator for up to three days or frozen for up to two months, making it a convenient option for meal prepping.

Minestrone Soup

Minestrone soup is a classic Italian dish known for its hearty yet healthy composition, making it a perfect choice for those seeking a low-calorie meal. This nourishing soup is packed with a variety of vegetables, beans, and pasta, providing a wholesome, balanced meal that’s both satisfying and delicious.

Traditionally, minestrone is made with whatever vegetables are in season, allowing for great flexibility and creativity in your kitchen. The following recipe is designed to serve 4-6 people and combines a variety of fresh ingredients to create a flavorful, low-calorie soup that’s sure to become a staple in your culinary repertoire.

The beauty of minestrone soup lies in its simplicity and the ability to adapt to personal taste preferences or dietary needs. This version is light on calories but rich in flavor, thanks to the addition of herbs and spices that enhance the natural goodness of the vegetables.

Whether you’re looking for a comforting meal on a chilly day or a light dish for a summer evening, this low-calorie minestrone soup is a versatile option that fits any occasion.

Ingredients for 4-6 servings:

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 2 carrots, diced
• 2 celery stalks, diced
• 1 zucchini, diced
• 1 cup green beans, trimmed and cut into 1-inch pieces
• 1 can (14 oz) diced tomatoes with juice
• 4 cups vegetable broth
• 1 can (15 oz) cannellini beans, drained and rinsed
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 bay leaf
• 1/2 cup small pasta (such as ditalini or elbow macaroni)
• 2 cups fresh spinach leaves
• 2 tablespoons chopped fresh parsley
• Grated Parmesan cheese, for serving (optional)

Cooking Instructions:

1. Sauté Aromatics: Heat the olive oil over medium heat in a large pot. Add the chopped onion and sauté for about 5 minutes or until it becomes translucent. Stir in the minced garlic and cook for an additional minute, making sure they don’t burn.
2. Add Vegetables: Add the diced carrots, celery, zucchini, and green beans to the pot. Stir well to combine and cook for about 5 minutes, allowing the vegetables to slightly soften.
3. Incorporate Tomatoes and Broth: Pour in the diced tomatoes with their juice and the vegetable broth. Stir in the drained cannellini beans. Add the dried oregano, dried basil, salt, pepper, and bay leaf. Bring the mixture to a boil.
4. Simmer the Soup: Reduce the heat to low and let the soup simmer uncovered for 20-25 minutes, allowing the flavors to meld together and the vegetables to become tender.
5. Cook the Pasta: Add the small pasta to the pot and continue to simmer for another 10-12 minutes or until the pasta is cooked al dente. Stir occasionally to prevent sticking.
6. Finish with Greens and Herbs: Remove the bay leaf and stir in the fresh spinach leaves until they wilt into the soup. Add the chopped fresh parsley and stir well.
7. Serve: Ladle the minestrone into bowls and top with grated Parmesan cheese, if desired. Serve hot and enjoy your delicious low-calorie meal.

Extra Tips:

For added flavor, consider using a Parmesan rind during the simmering process, which can be removed before serving. If you prefer a spicier kick, add a pinch of red pepper flakes along with the herbs.

Minestrone soup can be made ahead of time and stored in the refrigerator for up to four days or frozen for up to three months. When reheating, you may need to add a bit more broth or water, as the pasta can absorb liquid over time. Adjust the seasoning to taste before serving, and don’t hesitate to experiment with different vegetables based on what you have on hand.

Sweet Potato and Kale Soup

Sweet Potato and Kale Soup is a nourishing and delicious option for those who are looking to enjoy a low-calorie, yet filling meal. This soup combines the natural sweetness of sweet potatoes with the earthy flavors of kale, creating a delightful balance that will satisfy your taste buds. Perfect for a cozy dinner or a light lunch, this soup is both hearty and healthy. The vibrant colors and rich flavors make it a visually appealing and tasty choice, especially during the colder months.

This soup isn’t only easy to make but also packed with nutrients. Sweet potatoes are an excellent source of vitamins A and C, while kale is rich in antioxidants and fiber. Together, they form a powerhouse of nutrition that supports overall health. In this recipe, we’ll guide you through the process of creating a perfect batch of Sweet Potato and Kale Soup for 4-6 servings, ensuring that you have enough to share with family or friends.

Ingredients (Serves 4-6):

• 2 tablespoons olive oil
• 1 large onion, diced
• 3 cloves garlic, minced
• 2 medium sweet potatoes, peeled and diced
• 6 cups vegetable broth
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• Salt and pepper to taste
• 1 bunch of kale, stems removed and leaves chopped
• 1 can (15 oz) of chickpeas, drained and rinsed
• Juice of 1 lemon
• Optional: red pepper flakes for garnish

Cooking Instructions:

1. Prepare the Ingredients: Begin by preparing all your ingredients. Dice the onion, mince the garlic, peel and dice the sweet potatoes, remove the stems from the kale, and chop the leaves.
2. Sauté the Aromatics: Heat the olive oil in a large pot over medium heat. Add the diced onion and sauté for about 5 minutes, or until the onion becomes translucent. Add the minced garlic and continue to cook for another minute until fragrant.
3. Cook the Sweet Potatoes: Add the diced sweet potatoes to the pot and stir in the ground cumin and smoked paprika. Cook for 2-3 minutes, allowing the sweet potatoes to slightly caramelize and soak in the spices.
4. Add Broth and Simmer: Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat to low, cover the pot, and let it simmer for about 15-20 minutes, or until the sweet potatoes are tender.
5. Add Kale and Chickpeas: Once the sweet potatoes are cooked, add the chopped kale and chickpeas to the pot. Stir well and let the soup simmer for an additional 5-7 minutes, until the kale is wilted and tender.
6. Season and Finish: Season the soup with salt, pepper, and lemon juice to taste. Stir well to combine all the flavors.
7. Serve: Ladle the soup into bowls and garnish with optional red pepper flakes for an extra kick of heat if desired.

Extra Tips:

To make the Sweet Potato and Kale Soup even more flavorful, consider roasting the sweet potatoes before adding them to the soup. This can enhance their natural sweetness and add a slightly smoky flavor.

Additionally, you can vary the texture by lightly mashing some of the sweet potatoes in the pot with a fork before adding the kale. This will create a thicker consistency, making the soup even more hearty.

Finally, if you prefer a creamier soup, you can blend a portion of the soup with an immersion blender before adding the kale.