Are you tired of sacrificing flavor for a healthy diet? Look no further! We’ve got 20 delicious low-calorie soup recipes that are sure to please even the pickiest eaters. From classic minestrone to creamy cauliflower, and from spicy lentil to comforting chicken noodle, there’s something for everyone on this list.
In today’s fast-paced world, it’s easy to get caught up in a cycle of convenience foods and takeout meals. But with just a few simple ingredients and some basic cooking skills, you can create nutritious and delicious soups that will keep you going all day long. And the best part? These recipes are all under 200 calories per serving!
So without further ado, let’s dive into our collection of low-calorie soup recipes. From comforting classics to international-inspired flavors, we’ve got it all.
Classic Vegetable Minestrone Soup
This hearty soup is a staple of Italian cuisine, packed with a variety of vegetables and beans in a rich tomato broth. Perfect for a comforting meal or as a starter for a larger dinner party.
Ingredients:
– 1 tablespoon olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 3 cups mixed vegetables (such as carrots, zucchini, bell peppers, and green beans)
– 1 can (14.5 oz) diced tomatoes
– 1 can (15 oz) kidney beans, drained and rinsed
– 4 cups vegetable broth
– 1 teaspoon dried basil
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the onion and garlic; cook until softened, about 5 minutes.
3. Add the mixed vegetables, diced tomatoes, kidney beans, vegetable broth, and basil. Season with salt and pepper to taste.
4. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the vegetables are tender.
5. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 20-25 minutes
Creamy Cauliflower Soup with Turmeric
A comforting and healthy soup that combines the natural sweetness of cauliflower with the warm, earthy flavor of turmeric.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tablespoons butter
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground turmeric
– 4 cups chicken or vegetable broth
– 1 cup heavy cream or half-and-half
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large pot, melt butter over medium heat. Add onion and garlic; cook until softened, about 5 minutes.
2. Add cauliflower and turmeric; cook, stirring occasionally, until cauliflower is tender, about 10-12 minutes.
3. Pour in broth and bring to a boil. Reduce heat and simmer for 15 minutes.
4. Use an immersion blender or transfer soup to a blender; puree until smooth.
5. Stir in heavy cream or half-and-half. Season with salt and pepper to taste.
6. Serve hot, garnished with cilantro leaves if desired.
Cooking Time: 25-30 minutes
Spicy Lentil and Tomato Soup
Warm up with this flavorful and spicy soup that’s packed with nutrients from lentils and tomatoes. This recipe is perfect for a chilly day or a quick lunch option.
Ingredients:
– 1 cup brown or green lentils, rinsed and drained
– 2 cups vegetable broth
– 1 can (14.5 oz) diced tomatoes
– 1 medium onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– 1/4 teaspoon cayenne pepper (or more to taste)
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish (optional)
Instructions:
1. In a large pot, sauté the onion and garlic in a little water until softened.
2. Add the lentils, vegetable broth, diced tomatoes, cumin, smoked paprika, and cayenne pepper. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until lentils are tender.
3. Season with salt and pepper to taste.
4. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: 30-40 minutes
Zucchini and Basil Soup
This refreshing soup is perfect for hot summer days when you need a cooling and nourishing meal. The combination of tender zucchini, sweet basil, and creamy coconut milk will transport your taste buds to a lush garden oasis.
Ingredients:
– 2 medium zucchinis
– 1/4 cup fresh basil leaves
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 can (14 oz) diced tomatoes
– 1 cup coconut milk
– Salt and pepper to taste
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the minced garlic and cook for 1 minute until fragrant.
3. Add the chopped zucchinis, basil leaves, and diced tomatoes. Cook for 5-7 minutes or until the zucchinis are tender.
4. Use an immersion blender to puree the mixture until smooth.
5. Stir in the coconut milk and season with salt and pepper to taste.
6. Serve warm or chilled, garnished with additional basil leaves if desired.
Cooking Time: 20-25 minutes
Broccoli and Spinach Detox Soup
Revitalize your body with this nutrient-packed soup that combines the benefits of broccoli and spinach to support detoxification and overall well-being.
Ingredients:
– 2 cups broccoli florets
– 1 cup fresh spinach leaves
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 4 cups vegetable broth
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
Instructions:
1. In a large pot, heat the olive oil over medium-high heat.
2. Add the chopped onion and cook until translucent, about 5 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Add the broccoli florets and cook for 3-4 minutes or until tender.
5. Add the fresh spinach leaves and cook until wilted.
6. Pour in the vegetable broth, salt, and pepper. Bring to a simmer.
7. Reduce heat to low and let soup simmer for 10-15 minutes or until desired consistency.
Cooking Time: 20-25 minutes
Asian-Inspired Chicken and Mushroom Soup
This hearty soup combines tender chicken, savory mushrooms, and aromatic spices for a comforting and flavorful meal. Perfect for a chilly evening or as a quick lunch option.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs
– 2 cups mixed mushrooms (button, cremini, shiitake)
– 2 cloves garlic, minced
– 1 tablespoon grated fresh ginger
– 1 teaspoon soy sauce
– 1 teaspoon sesame oil
– 4 cups chicken broth
– 1 cup water
– Salt and pepper to taste
– Scallions and sesame seeds for garnish (optional)
Instructions:
1. In a large pot, heat sesame oil over medium-high heat. Add chicken and cook until browned, about 5 minutes.
2. Add mushrooms, garlic, and ginger; cook until mushrooms release their liquid and start to brown, about 3-4 minutes.
3. Pour in chicken broth and water; bring to a boil, then reduce heat to low and simmer for 15-20 minutes or until chicken is cooked through.
4. Season with soy sauce, salt, and pepper to taste.
5. Serve hot, garnished with scallions and sesame seeds if desired.
Cooking Time: 30-40 minutes
Low-Calorie Pumpkin and Ginger Soup
Warm up with this comforting and nutritious soup that combines the sweetness of pumpkin with the spiciness of ginger, all while keeping calories in check. This recipe makes a great starter or snack for any meal.
Ingredients:
– 1 small pumpkin (about 2 lbs), peeled, seeded, and cubed
– 2 tablespoons olive oil
– 1 medium onion, chopped
– 2 cloves garlic, minced
– 1-inch piece of fresh ginger, grated
– 4 cups low-sodium chicken broth
– 1/2 cup nonfat plain Greek yogurt
– Salt and pepper to taste
– Fresh herbs (such as parsley or cilantro) for garnish (optional)
Instructions:
1. In a large pot, heat the olive oil over medium heat. Add the onion and cook until softened, about 5 minutes.
2. Add the garlic and ginger; cook for an additional minute.
3. Add the pumpkin and chicken broth to the pot. Bring to a boil, then reduce heat and simmer until the pumpkin is tender, about 20-25 minutes.
4. Use an immersion blender or transfer the soup to a blender to puree until smooth.
5. Stir in the Greek yogurt. Season with salt and pepper to taste.
6. Serve hot, garnished with fresh herbs if desired.
Cooking Time: 30-35 minutes
Tomato and Red Pepper Gazpacho
Beat the heat with this vibrant and flavorful Spanish-inspired soup. This gazpacho is perfect for a light lunch or as a starter for your next dinner party.
Ingredients:
– 2 cups diced fresh tomatoes
– 1 large red bell pepper, seeded and chopped
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1/4 cup olive oil
– 2 tablespoons white wine vinegar
– 1 teaspoon smoked paprika (optional)
– Salt and pepper to taste
– Fresh parsley or cilantro leaves for garnish (optional)
Instructions:
1. In a blender or food processor, combine tomatoes, red bell pepper, onion, garlic, olive oil, vinegar, smoked paprika (if using), salt, and pepper.
2. Blend until smooth, then chill in the refrigerator for at least 30 minutes to allow flavors to meld.
3. Serve cold, garnished with fresh parsley or cilantro leaves if desired.
Cooking Time: 10-15 minutes (preparation) + chilling time
Chickpea and Kale Soup with Lemon
This hearty soup combines the creaminess of chickpeas with the earthy flavor of kale, all tied together with a bright and tangy lemon zing. Perfect for a cozy night in or a quick lunch on-the-go.
Ingredients:
– 1 can chickpeas (15 oz)
– 2 cups curly kale, stems removed and chopped
– 4 cups vegetable broth
– 1/2 cup freshly squeezed lemon juice
– 2 cloves garlic, minced
– 1 teaspoon olive oil
– Salt and pepper to taste
Instructions:
1. In a large pot, heat the olive oil over medium heat. Add the garlic and cook for 1 minute, until fragrant.
2. Add the chopped kale and cook until wilted, about 3-4 minutes.
3. Add the vegetable broth, chickpeas, and lemon juice. Stir to combine.
4. Bring the soup to a simmer and let cook for 15-20 minutes, or until the flavors have melded together.
5. Season with salt and pepper to taste.
6. Serve hot, garnished with additional lemon wedges if desired.
Cooking Time: 20-25 minutes
Carrot and Coriander Soup
Warm up with this vibrant and aromatic soup that combines the sweetness of carrots with the earthy flavor of coriander. Perfect for a cozy evening or as a light lunch.
Ingredients:
– 2 large carrots, chopped
– 1 medium onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground coriander
– 4 cups vegetable broth
– 1/2 cup heavy cream (optional)
– Salt and pepper to taste
– Fresh cilantro leaves for garnish
Instructions:
1. In a large pot, sauté the onion and garlic in a little oil until softened.
2. Add the chopped carrots and cook for 5 minutes, or until they start to soften.
3. Stir in the ground coriander and cook for an additional minute.
4. Pour in the vegetable broth and bring to a boil.
5. Reduce heat and simmer for 20-25 minutes, or until the carrots are tender.
6. Use an immersion blender to puree the soup until smooth.
7. If desired, stir in heavy cream to add richness.
8. Season with salt and pepper to taste.
9. Serve hot, garnished with fresh cilantro leaves.
Cooking Time: 25-30 minutes
Low-Calorie Cabbage and Potato Soup
This creamy and comforting soup is perfect for a chilly day or a healthy meal option. With only 150 calories per serving, you can enjoy it guilt-free!
Ingredients:
– 1 medium cabbage, chopped
– 2 large potatoes, peeled and diced
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 4 cups low-sodium chicken broth
– 1/2 cup milk (or non-dairy alternative)
– Salt and pepper to taste
Instructions:
1. In a large pot, heat the olive oil over medium-high heat.
2. Add the chopped onion and cook until translucent, about 3-4 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Add the chopped cabbage and diced potatoes, cooking until they begin to soften, about 5 minutes.
5. Pour in the chicken broth and bring the mixture to a boil.
6. Reduce heat and simmer for 20-25 minutes or until the vegetables are tender.
7. Use an immersion blender to puree the soup until smooth, or leave it chunky if desired.
8. Stir in the milk and season with salt and pepper to taste.
Cooking Time: 30-40 minutes
Moroccan-Spiced Butternut Squash Soup
Warm up with this aromatic and comforting soup, infused with the bold flavors of Morocco. This recipe combines the natural sweetness of butternut squash with a blend of exotic spices, creating a delicious and nutritious meal.
Ingredients:
– 1 large butternut squash (about 2 lbs), peeled and cubed
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon ground coriander
– 1/4 teaspoon ground cinnamon
– 1/4 teaspoon ground turmeric
– Salt and pepper, to taste
– 4 cups vegetable broth
– 1 cup coconut milk (optional)
– Fresh parsley or cilantro, for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss the squash with olive oil, cumin, coriander, cinnamon, turmeric, salt, and pepper on a baking sheet. Roast for 30-40 minutes, or until tender.
3. In a large pot, sauté the onion and garlic in a little oil until softened.
4. Add the roasted squash, vegetable broth, and coconut milk (if using). Bring to a simmer and cook for 15-20 minutes, or until heated through.
5. Blend the soup until smooth, then taste and adjust seasoning as needed.
6. Serve hot, garnished with fresh herbs.
Cooking Time: 45-50 minutes
Green Pea and Mint Soup
This vibrant green soup is a perfect blend of springtime flavors, with the sweetness of green peas balanced by the coolness of fresh mint. A light and revitalizing meal for any occasion.
Ingredients:
– 1 cup fresh green peas
– 2 cups chicken or vegetable broth
– 1/4 cup heavy cream or half-and-half (optional)
– 1/4 cup chopped fresh mint leaves
– 2 tablespoons olive oil
– Salt and pepper to taste
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the green peas, broth, and salt. Bring to a boil, then reduce heat and simmer for 10-12 minutes or until the peas are tender.
3. Use an immersion blender (or transfer the soup to a blender) to puree the mixture until smooth.
4. Stir in the chopped mint leaves and heavy cream or half-and-half (if using).
5. Taste and adjust seasoning as needed.
6. Serve warm, garnished with additional mint leaves if desired.
Cooking Time: 20-25 minutes
Low-Calorie Chicken Noodle Soup
This light and refreshing soup is perfect for a quick lunch or dinner that’s both healthy and delicious. With only 220 calories per serving, you can enjoy the comfort of chicken noodle soup without feeling guilty.
Ingredients:
– 1 pound boneless, skinless chicken breast or thighs
– 2 cups low-sodium chicken broth
– 1/2 cup noodles (such as egg noodles or rice noodles)
– 1 medium onion, diced
– 2 cloves garlic, minced
– 1 medium carrot, peeled and sliced
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. In a large pot, sauté the chicken, onion, garlic, and carrot in a little bit of water until the chicken is cooked through.
2. Add the chicken broth, noodles, and thyme. Bring to a boil, then reduce heat and simmer for 10-12 minutes or until the noodles are tender.
3. Season with salt and pepper to taste.
4. Serve hot and enjoy!
Cooking Time: 15-18 minutes
Sweet Potato and Coconut Soup
This velvety soup combines the natural sweetness of sweet potatoes with the richness of coconut milk, making it a perfect comfort food for any occasion.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 1 medium onion, chopped
– 3 cloves of garlic, minced
– 1 can (14 oz) full-fat coconut milk
– 4 cups vegetable broth
– 1 teaspoon ground cumin
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes with 1 tablespoon olive oil, salt, and pepper on a baking sheet. Roast for 30-40 minutes or until tender.
3. In a large pot, sauté onion and garlic in 1 tablespoon olive oil over medium heat until softened.
4. Add roasted sweet potatoes, coconut milk, vegetable broth, and cumin to the pot. Bring to a simmer.
5. Reduce heat and let soup cook for 15-20 minutes or until heated through.
6. Season with salt and pepper to taste. Garnish with cilantro leaves, if desired.
Cooking Time: 45-50 minutes
Beetroot and Apple Soup
This vibrant soup combines the natural sweetness of apples with the earthy flavor of beetroot, creating a unique and delicious twist on traditional soups.
Ingredients:
– 2 medium beetroot, peeled and chopped
– 1 large apple, peeled and chopped
– 2 tablespoons olive oil
– 1 onion, chopped
– 4 cups vegetable broth
– 1 cup heavy cream (optional)
– Salt and pepper to taste
– Fresh herbs for garnish (optional)
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the chopped onion and cook until softened, about 5 minutes.
3. Add the chopped beetroot and apple, and cook for an additional 5 minutes.
4. Pour in the vegetable broth and bring to a boil.
5. Reduce heat and simmer for 20-25 minutes or until the vegetables are tender.
6. Use an immersion blender or transfer the soup to a blender and puree until smooth.
7. If desired, stir in heavy cream for added richness.
8. Season with salt and pepper to taste.
9. Serve warm, garnished with fresh herbs if desired.
Cooking Time: 25-30 minutes
Low-Calorie Fish and Vegetable Chowder
This recipe is a nutritious and flavorful way to enjoy fish and vegetables while keeping calories in check.
Ingredients:
– 1 pound cod or tilapia, cut into bite-sized pieces
– 2 medium carrots, peeled and sliced
– 1 large potato, peeled and diced
– 1 cup mixed frozen vegetables (such as peas, corn, and green beans)
– 2 cloves garlic, minced
– 1 onion, chopped
– 2 cups low-sodium chicken broth
– 1/4 cup reduced-fat milk
– Salt and pepper to taste
– Fresh parsley or thyme for garnish
Instructions:
1. In a large pot or Dutch oven, sauté the onion, carrots, and potato in a little water until tender.
2. Add the garlic, fish, and frozen vegetables. Cook for 3-4 minutes or until the fish is cooked through.
3. Pour in the chicken broth and milk. Bring to a simmer.
4. Reduce heat to low and let cook for 10-12 minutes or until the soup has thickened slightly.
5. Season with salt and pepper to taste. Garnish with parsley or thyme.
Cooking Time: 20-22 minutes
Curried Cauliflower and Lentil Soup
A comforting and flavorful soup that combines the earthiness of lentils with the brightness of curry and the sweetness of cauliflower. Perfect for a cozy evening meal or as a nutritious lunch option.
Ingredients:
– 1 head of cauliflower, broken into florets
– 1 cup brown or green lentils, rinsed and drained
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– 1 can (14 oz) diced tomatoes
– 4 cups vegetable broth
– 1/2 cup coconut cream or heavy cream
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large pot, sauté onions and garlic until softened.
2. Add cauliflower, lentils, cumin, curry powder, and turmeric. Cook for 5 minutes, stirring occasionally.
3. Add diced tomatoes, broth, and coconut cream or heavy cream. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the lentils are tender.
4. Season with salt and pepper to taste. Serve hot, garnished with cilantro leaves if desired.
Cooking Time: 30-35 minutes
Low-Calorie Mushroom and Barley Soup
This hearty soup is a perfect blend of earthy mushrooms and nutty barley, all under 200 calories per serving!
Ingredients:
– 1 tablespoon olive oil
– 1 small onion, diced
– 2 cups mixed mushrooms (button, cremini, shiitake), sliced
– 1 cup pearl barley
– 4 cups low-sodium chicken broth
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. Heat the olive oil in a large pot over medium heat. Add the onion and cook until translucent, about 3-4 minutes.
2. Add the mushrooms and cook until they release their liquid and start to brown, about 5-6 minutes.
3. Add the barley, chicken broth, and thyme. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the barley is tender.
4. Season with salt and pepper to taste.
Cooking Time: 40-50 minutes
Servings: 6-8
Calories per serving: approximately 190
Herbed Tomato and White Bean Soup
Herbed Tomato and White Bean Soup Recipe
Fresh herbs and creamy white beans add depth and richness to this flavorful tomato soup.
Ingredients:
– 2 tablespoons olive oil
– 1 medium onion, chopped
– 3 cloves garlic, minced
– 2 cups fresh tomatoes, diced (or 1 can of crushed tomatoes)
– 1 cup cooked white beans (such as cannellini or navy beans)
– 4 cups vegetable broth
– 1 teaspoon dried thyme
– 1/2 teaspoon dried basil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the onion and garlic; cook until softened, about 5 minutes.
3. Add the diced tomatoes and cooked white beans; stir to combine.
4. Pour in the vegetable broth and add thyme and basil.
5. Bring to a simmer and cook for 20-25 minutes or until the soup has thickened slightly.
6. Season with salt and pepper to taste.
7. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 30-40 minutes
Summary
Get ready to slurp up some healthy goodness! This article features 20 delicious low-calorie soup recipes that are perfect for a quick and easy meal. From classic vegetable minestrone to creamy cauliflower and spicy lentil soups, there’s something for every taste bud. Plus, these soups are packed with nutrients and won’t break the calorie bank. Whether you’re looking for a comforting bowl of chicken noodle or a detoxifying broccoli and spinach soup, this collection has got you covered. So go ahead, get cooking, and enjoy a healthy and delicious meal in no time!
