When you want to warm up to a big ol’ pot of soup without all the extra fuss, whip up one of these simple soup recipes! Packed to the brim with bright veggies, whole grains and lean proteins, these comforting soups are essentially a meal in a bowl. Pair it with a hunk of crusty bread for a cozy meal at home on chilly autumn nights.
1. Creamy Chicken & Mushroom Soup | SkinnyTaste
The best part about this simple soup is that it only takes 30 minutes to make from start to finish. With less than 115 calories per serving, it’s light enough for you to enjoy seconds (or even thirds!). Recipe makes 4 servings at 1 1/2 cups each.
Nutrition (per serving): Calories: 112; Total Fat: 3g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 36mg; Sodium: 539mg; Carbohydrate: 12g; Dietary Fiber: 1g; Sugar: 1g; Protein: 14g
2. Quick Fall Minestrone | Cooking Light
This soup may be meatless, but don’t be fooled—the beans and pasta will keep you full for hours. This seasonal minestrone features some of the best veggies autumn has to offer, including butternut squash, potatoes and kale. Hello, hearty! Top with freshly grated Parmesan cheese. Recipe makes 8 servings at 1 1/2 cups soup plus 1 tablespoon cheese each.
Nutrition (per serving): Calories: 212; Total Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 5mg; Sodium: 961mg; Carbohydrate: 36g; Dietary Fiber: 4g; Sugar: 5g; Protein: 10g
3. Quick Chicken Corn Chowder | Cooking Light
If making chicken corn chowder from scratch sounds overwhelming, think again. You’ll have this creamy and comforting chowder (lightened up with reduced-fat milk) on the table in less than 30 minutes. Recipe makes 6 servings at 1 cup each.
Nutrition (per serving): Calories: 257; Total Fat: 8g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Cholesterol: 52mg; Sodium: 668mg; Carbohydrate: 29g; Dietary Fiber: 2g; Sugar: 11g; Protein: 19g
4. Lentil Vegetable Soup | Hummusapien
You won’t miss the meat in this hearty lentil stew! This recipe is seriously nutritious thanks to high-protein lentils and vitamin-rich tomatoes, spinach, green beans and carrots. Freeze leftovers for busy weeknight meals. Recipe makes 6 servings.
Nutrition (per serving): Calories: 188; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 2mg; Sodium: 930mg; Carbohydrate: 32g; Dietary Fiber: 8g; Sugar: 8g; Protein: 8g
5. Creamy Coconut Cauliflower Soup | The Honour System
This silky smooth soup will satisfy your cravings without breaking the calorie bank. Just a touch of full-fat coconut milk helps bring this healthy soup to a whole other level of creaminess. Garnish with fresh chives and a sprinkle of sharp cheese for extra oomph. Recipe makes 4 servings at 1 1/2 cups each.
Nutrition (per serving): Calories: 262; Total Fat: 7g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 291mg; Carbohydrate: 46g; Dietary Fiber: 10g; Sugar: 13g; Protein: 8g
6. Roasted Red Pepper Soup with Shrimp | Clean Eating Magazine
When it comes to cooking soup, it doesn’t get much better than 10 minutes! The sweetness of roasted red bell peppers pairs perfectly with grilled shrimp in this super simple soup. Just 1 serving supplies nearly half of the daily-recommended intake of fiber. Recipe makes 4 servings at 1 1/2 cups soup, 4 shrimps and 2 ounces baguette each.
Nutrition (per serving): Calories: 376; Total Fat: 8g; Saturated Fat: 1.5g; Monounsaturated Fat: 2g; Cholesterol: 43mg; Sodium: 416mg; Carbohydrate: 60g; Dietary Fiber: 12g; Sugar: 10g; Protein: 16g
7. Easy White Bean & Spinach Soup | Kim’s Cravings
There’s nothing better than being able to whip up a meal using items already in your pantry. This simple yet satisfying soup not only tastes delicious, but it’s also a great source of iron and vitamin A. Feel free to substitute onions if you don’t have leeks on hand. Recipe makes 4 servings.
Nutrition (per serving): Calories: 270; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 711mg; Carbohydrate: 46g; Dietary Fiber: 11g; Sugar: 7g; Protein: 14g
8. Tomato & Lentil Soup | Love & Zest
The canned tomatoes and tomato paste used in this soulful soup recipe are an excellent source of lycopene, a potent antioxidant. In addition to their high fiber and protein content, red lentils have a unique soft texture that lends creaminess and body to the soup. Recipe makes 4 servings.
Nutrition (per serving): Calories: 235; Total Fat: 4g; Saturated Fat: 0g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 256mg; Carbohydrate: 38g; Dietary Fiber: 14g; Sugar: 10g; Protein: 12g
9. Kale & Tortellini Soup | Uproot from Oregon
This meatless meal features fresh veggies like mushrooms and kale plus the convenience of frozen tortellini for a tasty soup that comes together in minutes. Serve with freshly chopped parsley and grated Parmesan cheese. Recipe makes 8 servings at 1 1/2 cups each.
Nutrition (per serving): Calories: 162; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 12mg; Sodium: 454mg; Carbohydrate: 26g; Dietary Fiber: 3g; Sugar: 6g; Protein: 6g
10. African Peanut Stew | Clean Eating Magazine
Anti-inflammatory fresh ginger, warming curry powder and creamy peanut butter come together to create a flavor powerhouse in this unique stew recipe. Since this recipe makes a fairly large amount of soup, freeze the leftovers in baggies for lunches later in the month. Spice it up with extra jalapeños if desired. Recipe makes 10 servings at 1/2 cup cooked rice plus 1 cup stew plus 1/2 tablespoon cilantro each.
Nutrition (per serving): Calories: 305; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 608mg; Carbohydrate: 55g; Dietary Fiber: 8g; Sugar: 11g; Protein: 10g
