If you or someone you know has been down about the cold weather or feeling a little under the weather lately, we’ve got some recipes to cheer you up! A delicious bowl of soup is a convenient hand (and heart) warmer. Whether you’re looking for a creamy soup, a chew-free puree or a chunky stew we’ve got you covered. Start simmering a batch of these nutritious soups to share today — all under 355 calories.
SMOOTHE & SIPPABLE SOUPS
1. BROCCOLI CHEESE AND POTATO SOUP | SKINNYTASTE
This soup coins the term “spoon-lickin-good,” and you’ll understand why after a sip of this thick, cheesy goodness buffed up with chunks of potato and broccoli florets. The soup base itself is made using fat-free milk and reduced fat cheddar helping you trim down on the fat. Recipe makes 4 servings of 1-1/4 cup each.
Nutrition (per serving): Calories: 282; Total Fat: 8g; Saturated Fat: 8g; Monounsaturated Fat: 1g; Cholesterol: 45mg; Sodium: 671mg; Total Carbohydrate: 33g; Dietary Fiber: 5g; Sugars: 8g; Protein: 20g
2. TOMATO & LENTIL SOUP | LOVE & ZEST
Sip on this soulful tomato and lentil soup to warm you up on those cold winter mornings. Thickly pureed tomatoes and lentils lend a thicker body to the soup. This recipe also freezes well so make a batch to reheat on those really busy days. 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
3. CREAMY BUTTERNUT SQUASH AND APPLE SOUP | NUTRITION STRIPPED
This creamy butternut squash and apple soup is full on flavor and nutrients. Each serving of soup is loaded with fiber, plus important vitamins A and C. Garnish with apple slices and crunchy pumpkin seeds for added crunch! Recipe makes 6 servings of 1 cup each.
Nutrition (per serving): Calories: 202; Total Fat: 7g; Saturated Fat: 4g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 497mg; Carbohydrate: 37g; Dietary Fiber: 9g; Sugar: 17g; Protein 3g
4. COCONUT LEMONGRASS SOUP WITH PORK | CLEAN EATING
Creamy coconut is balanced with tangy lemongrass in this Asian-style soup that’s brimming with nutritious, fiber-rich vegetables and savory pork tenderloin. With not a noodle in sight, this yummy soup is an excellent option for low-carbers. Recipe makes 6 servings of 1-1/2 cups each.
Nutrition (per serving): Calories: 264; Total Fat: 16g; Saturated Fat: 12g; Monounsaturated Fat: 2g; Cholesterol: 49mg; Sodium: 563mg; Total Carbohydrate: 11g; Dietary Fiber: 1g; Sugars: 5g; Protein: 22g
5. CREAMY CHICKEN AND RICE SOUP | HEALTHY NIBBLES & BITS
What could be more comforting than a steamy bowl of chicken and rice soup? This recipe features a simple version you can whip up using leftover cooked chicken and brown rice. The recipe uses carrots, onions, peppers and yellow squash but feel free to bulk it up with vegetables you have on hand. Recipe makes 4 servings.
Nutrition (per serving): Calories: 279; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 34mg; Sodium: 685mg; Total Carbohydrate: 24g; Dietary Fiber: 3g; Sugars: 7g; Protein: 18g
6. CROCKPOT ROASTED GARLIC TOMATO SOUP| A DUCK’S OVEN
Take tomato soup to a whole new level with this recipe, which infuses ripe Roma tomatoes with oven-roasted garlic. Roasting the garlic is the hardest part — and it’s actually pretty simple! After that, just toss all ingredients into a slow cooker and simmer to tangy perfection. Pair with grilled cheese for a complete meal. Recipe makes 6 servings.
Nutrition (per serving): Calories: 209; Total Fat: 16g; Saturated Fat: 8g; Monounsaturated Fat: 4g; Cholesterol: 44mg; Sodium: 666mg; Total Carbohydrate: 12g; Dietary Fiber: 2g; Sugars: 3g; Protein: 7g
7. SWEET POTATO & LENTIL SOUP | BBC GOOD FOOD
Sip (then slurp) this yummy sweet potato and lentil soup! Fragrant curry seasoning spices and apples give the sweet potato and lentils are simmered together then blended into a smooth and satisfying concoction. Recipe makes 6 servings.
Nutrition (per serving): Calories: 287; Total Fat: 8g; Saturated Fat: 2g; Sodium: 710mg; Total Carbohydrate: 49g; Dietary Fiber: 6g; Sugars: 17g; Protein: 9g
CHUNKY SOUPS & CHOWDERS
8. SIMPLE SALMON CHOWDER | KARA LYDON
Chow down on chowder with this recipe, which features salmon fillet, potatoes and corn delicately flavored with leeks and touch of heavy whipping cream. It’s a lighter alternative compared with other white chowders and cooks up in 45 minutes. Recipe makes 4 servings.
Nutrition (per serving): Calories: 339; Total Fat: 17g; Saturated Fat: 9g; Monounsaturated Fat: 4g; Cholesterol: 98mg; Sodium: 698mg; Total Carbohydrate: 23g; Dietary Fiber: 2g; Sugars: 4g; Protein: 25g
9. DRUNKEN KALE POTATO SOUP | LOVE & ZEST
This recipe for potato and kale soup calls for a bubbly bottle of beer, and we have no objections. The alcohol is cooked out of the soup, but leaves behind enough flavor for a fuller broth. Each comforting cup of soup is low in calories, high in fiber and full of important vitamins A and C. Recipe makes 8 servings at approximately 1 cup each.
Nutrition (per serving): Calories: 191; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 152mg; Carbohydrate: 38g; Dietary Fiber: 3g; Sugar: 3g; Protein 5g
10. SPICY TORTILLA SOUP WITH SHRIMP & AVOCADO | COOKING LIGHT
Fun and fiery are not usually words you’d use to describe soup but this recipe for tortilla soup with shrimp and avocado is another story! The recipe calls for chipotle chili and fire-roasted tomatoes for added spice and smokiness. Puffy, chewy hominy kernels add texture (and fiber) to the dish without weighing it down with extra calories and fat. Recipe makes 4 servings of 1.75 cups, plus 2 tablespoons of chips and 1/4 avocado each.
Nutrition (per serving): Calories: 354; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 166mg; Sodium: 1178mg; Carbohydrate: 36g; Dietary Fiber: 8g; Sugar: 8g; Protein 24g
11. ONE-POT BEEF STEW | FOOD FANATIC
This rustic beef stew is made in a single pot and features lean beef and potatoes swimming in a tomatoey beef broth. Each serving packs plenty of fiber and protein for a satisfying meaty meal. Recipe makes 8 servings.
Nutrition (per serving): Calories: 329; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 70mg; Sodium: 559mg; Total Carbohydrate: 40g; Dietary Fiber: 8g; Sugars: 10g; Protein: 28g
12. SPICY BLACK BEAN SOUP | DIETITIAN DEBBIE DISHES
Got some lingering cans of black beans in the back of your pantry? Make this vegan spicy black bean soup, which packs a hefty dose of plant-based protein and fiber. Serve with fried plantains, sour cream and/or chimichurri for a satisfying meal. We suggest stretching the recipe to 6 servings if you’re going to serve the soup as a side. Nutrition below is for 6 servings at 1/2 cup each.
Nutrition (per serving): Calories: 264; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 23mg; Total Carbohydrate: 42g; Dietary Fiber: 14g; Sugars: 5g; Protein: 14g
13. MINESTRONE WITH QUINOA| THE ROASTED ROOT
If you love your plant-based protein, this soup is for you! This minestrone recipe pairs kidney beans, cannellini beans and quinoa with plenty of other vegetables. Remember to rinse your canned beans thoroughly and purchase low-sodium canned ingredients, especially if salt is a concern for you. Nutrition information is calculated using low-sodium or no added salt canned ingredients. Recipe makes 8 servings.
Nutrition (per serving): Calories: 277; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 270mg; Total Carbohydrate: 38g; Dietary Fiber: 10g; Sugars: 6g; Protein: 12g
14. CHICKEN POT PIE SOUP | KITCHEN SANCTUARY
Here’s a less messy way to eat chicken pot pie — as a soup! This recipe for chicken pot pie soup simmers chunks of lean chicken breast with thick chunks of tender carrots, celery and potatoes. Recipe makes 5 servings.
Nutrition (per serving): Calories: 310; Total Fat: 13g; Saturated Fat: 7g; Monounsaturated Fat: 3g; Cholesterol: 59mg; Sodium: 137mg; Total Carbohydrate: 33g; Dietary Fiber: 3g; Sugars: 7g; Protein: 16g
