As the weather gets cooler, soup becomes a comforting go-to and an easy way to help reach your vegetable quota for the day. Each of these recipes contain at least two servings of vegetables and has fewer than 350 calories. Make a big batch for your family or for leftovers to enjoy during the week.
1. CURRIED BUTTERNUT SQUASH SOUP | MINIMALIST BAKER
With butternut squash as the star in this vegetarian-based soup, this recipe is an ideal meatless Monday meal. To decrease the 30-minute prep time even more, use pre-cut butternut squash. Recipe makes 4 servings at 1/4 recipe each.
Nutrition (per serving): Calories: 231; Total Fat: 9g; Saturated Fat: 7g; Monounsaturated Fat: g; Cholesterol: mg; Sodium: 455mg; Carbohydrate: 36g; Dietary Fiber: 4g; Sugar: 10g; Protein: 6g
2. CARROT, RED LENTIL, AND SPINACH SOUP | OCCASIONALLY EGGS
This budget-friendly recipe makes good use of batch-cooked ingredients and pantry staples. The brown rice in this soup can be swapped out for quinoa or millet or left out to reduce the calories even further. Recipe makes 2 liters of soup.
Nutrition (per serving): Calories: 254; Total Fat: 2g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 650mg; Carbohydrate: 45g; Dietary Fiber: 8g; Sugar: 12g; Protein: 16g
3. “LOADED” POTATO SOUP | MFP ORIGINAL RECIPES
Turn a comfort-food favorite — the fully loaded baked potato — into a hearty, warm bowl of soup — all fixings included. Fiber-rich cauliflower makes the soup more filling with only 231 calories — and the potato peels can be left on for added nutrition and less prep. With both bacon (optional) and broccoli, this creamy soup is packed with flavor. Recipe makes 4 servings at 1 1/2 cups soup each.
Nutrition (per serving): Calories: 231; Total Fat: 11g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 30mg; Sodium: 469mg; Carbohydrate: 23g; Dietary Fiber: 3g; Sugar: 4g; Protein: 12g
4. TURKEY SAUSAGE, KALE AND SWEET POTATO SOUP | COOKING CLASSY
Featuring nutritious powerhouses sweet potato and kale, this colorful soup offers a lot of flavor and fiber without a lot of calories. Pre-cooked turkey sausage adds an easy source of protein, but any protein can be swapped in. Recipe makes 6 servings at 1/6 recipe each.
Nutrition (per serving): Calories: 261; Total Fat: 11g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 63mg; Sodium: 432mg; Carbohydrate: 29g; Dietary Fiber: 8g; Sugar: 5g; Protein: 8g
5. SLOW COOKER BLACK BEAN SOUP | MFP ORIGINAL RECIPES
This slow-cooker soup can be cooked all day while you’re at work. Black beans are a protein-fiber powerhouse, delivering folate, potassium and other B-vitamins to boot. Serve with creamy avocado slices and crushed-up tortilla chips for a satisfying low-calorie meal. Recipe makes 6 servings at 1/6 recipe each.
Nutrition (per serving): Calories: 183; Total Fat: 4g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 1mg; Sodium: 652mg; Carbohydrate: 29g; Dietary Fiber: 8g; Sugar: 5g; Protein: 8g
6. ROASTED PUMPKIN APPLE SOUP | AS EASY AS APPLE PIE
This vegetarian, dairy-free soup calls for roasting pumpkin, apple and onion first and then pureeing them, resulting in a creamy texture at a mere 116 calories per serving. Soup is topped with pomegranate arils and pumpkin seeds. Recipe makes 3 servings at 1/3 recipe each.
Nutrition (per serving): Calories: 116; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 395mg; Carbohydrate: 20g; Dietary Fiber: 3g; Sugar: 10g; Protein: 2g
7. HEARTY CHICKEN & CORN CHOWDER | MFP ORIGINAL RECIPES
This lightened-up version of corn chowder has only 308 calories but also has 29 grams of protein. Speed up preparation time by using pre-cooked chicken and frozen corn. Recipe makes 4 servings at 1 3/4 cups each.
Nutrition (per serving): Calories: 308; Total Fat: 7g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 71mg; Sodium: 663mg; Carbohydrate: 33g; Dietary Fiber: 5g; Sugar: 6g; Protein: 29g