14 Quick and Simple Soups and Stews—400 Calories or Less!

Demi Tsasis
by Demi Tsasis
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14 Quick and Simple Soups and Stews—400 Calories or Less!

Fresh, fast and under 400 calories per serving, these bowls of comfort from Cooking Light can be ready in no time.

300 CALORIES OR LESS

1. Chicken & Parsnip Soup: Get all the flavor of a slow-simmer soup (without spending the entire day in the kitchen!) with a chicken soup that’s ready in just 40 minutes.

Nutrition (per serving): Calories: 204; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 30mg; Sodium: 607mg; Total Carbohydrate: 25g; Dietary Fiber: 5g; Sugars: 5g; Protein 17g

2. Thai Chicken Soup: Toss together this tasty chicken soup for a quick dinner full of distinctive Thai flavor.

Nutrition (per serving): Calories: 207; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 50mg; Sodium: 663mg; Total Carbohydrate: 22g; Dietary Fiber: 1g; Sugars: 1g; Protein 23g

3. Problano-Turkey Sausage Chili: This hearty chili features turkey sausage, chopped poblano chiles, and a host of flavorful spices.

Nutrition (per serving): Calories: 218; Total Fat: 4g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 29mg; Sodium: 449mg; Total Carbohydrate: 26g; Dietary Fiber: 6g; Sugars: 6g; Protein 14g

4. Cheesy Potato Soup: For a comforting cool-weather dinner, serve this rich and hearty potato soup with mini ham sandwiches.

Nutrition (per serving): Calories: 225; Total Fat: 7g; Saturated Fat: 4g; Monounsaturated Fat: 1g; Cholesterol: 21mg; Sodium: 250mg; Total Carbohydrate: 33g; Dietary Fiber: 3g; Sugars: 6g; Protein 10g

5. Creamy Sweet Potato Soup: This low-fat soup gets its creamy texture from pureed sweet potatoes and pairs perfectly with a light sandwich or salad. And Creamy Sweet Potato Soup can be prepared in just 15 minutes under 15 minutes, making it the perfect meal to make in the morning and take to work for lunch.

Nutrition (per serving): Calories: 233; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 12mg; Sodium: 530mg; Total Carbohydrate: 34g; Dietary Fiber: 5g; Sugars: 8g; Protein 11g

6. Mexican Chicken-Hominy Soup: Give chicken soup a Mexican flair by adding hominy, jalapeño, and cilantro. Can’t find hominy? Simply substitute 1 cup frozen thawed corn in its place.

Nutrition (per serving): Calories: 235; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 60mg; Sodium: 641mg; Total Carbohydrate: 18g; Dietary Fiber: 3g; Sugars: 6g; Protein 25g

7. Spicy Shrimp Noodle Bowl: Chili garlic sauce adds a kick to this Asian-inspired noodle dish, perfect for a quick weeknight dinner.

Nutrition (per serving): Calories: 236; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 174mg; Sodium: 506mg; Total Carbohydrate: 25g; Dietary Fiber: 2g; Sugars: 2g; Protein 27g

8. Two Bean Soup with Kale: This hearty vegetarian soup warms up chilly nights. Use any type of canned beans you happen to have on hand, and add rotisserie chicken or Italian sausage for a heftier dish, if you prefer.

Nutrition (per serving): Calories: 250; Total Fat: 10g; Saturated Fat: 1g; Monounsaturated Fat: 6g; Cholesterol: 0mg; Sodium: 593mg; Total Carbohydrate: 31g; Dietary Fiber: 9g; Sugars: 5g; Protein 12g

9. Summer Squash & Corn Chowder: Enjoy soup in the summer with this satisfying chowder using the season’s best produce. Top with cheese and bacon for kid appeal.

Nutrition (per serving): Calories: 285; Total Fat: 10g; Saturated Fat: 4g; Monounsaturated Fat: 3g; Cholesterol: 20mg; Sodium: 605mg; Total Carbohydrate: 38g; Dietary Fiber: 5g; Sugars: 10g; Protein 13g

10. Ancho Pork & Hominy Stew: This pork stew recipe is an easy way to feed your family meat and veggies in one dish. Readers rave it’s quick, easy, and consistently delicious!

Nutrition (per serving): Calories: 300; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 76mg; Sodium: 523mg; Total Carbohydrate: 27g; Dietary Fiber: 6g; Sugars: 8g; Protein 29g

400 CALORIES OR LESS

11. Vietnamese Beef Noodle Soup: Introduce your taste buds to Vietnamese cuisine with this simple soup. The rich broth, aromatic herbs, and tender steak will leave you wanting more.

Nutrition (per serving): Calories: 303; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 51mg; Sodium: 900mg; Total Carbohydrate: 31g; Dietary Fiber: 3g; Sugars: 8g; Protein 24g

12. Hearty Beef and Stout Stew: A bowl of Hearty Beef and Stout Stew is a comforting choice for a cozy, winter supper. We use a slightly bitter, dark beer to cut through the richness of the stew. After simmering, the beer loses its edge and adds deep, roasted flavors that typically come from a slow braise.

Nutrition (per serving): Calories: 318; Total Fat: 17g; Saturated Fat: 5g; Monounsaturated Fat: 9g; Cholesterol: 66mg; Sodium: 370mg; Total Carbohydrate: 19g; Dietary Fiber: 4g; Sugars: 7g; Protein 21g

13. Seafood Cioppino: Don’t be intimidated by the name: our cioppino is easy to make and it features fresh Italian flavors such as basil, oregano, and tomatoes. If you already have it on hand, feel free to substitute chicken broth in place of vegetable broth.

Nutrition (per serving): Calories: 319; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 103mg; Sodium: 596mg; Total Carbohydrate: 14g; Dietary Fiber: 2g; Sugars: 5g; Protein 33g

14. Quick Seafood Stew: Sustainable choice. Look for farmed U.S. striped bass.

Nutrition (per serving): Calories: 378; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 96mg; Sodium: 655mg; Total Carbohydrate: 36g; Dietary Fiber: 3g; Sugars: 3g; Protein 33g

Visit Cooking Light for more soup and stew recipe ideas.

About the Author

Demi Tsasis
Demi Tsasis

Demi is the marketing coordinator for MyFitnessPal. She’s an avid home chef, photographer and dog lover. When she isn’t whipping up Mediterranean-inspired cuisine with produce from her urban garden, she can be found walking her dog, shopping, or attending group fitness classes in her Oakland, CA neighborhood. Check her out on Instagram to see what she’s up to.

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