Eating more plant-based foods such as veggies, beans and whole grains can aid weight-loss, lower the risk of heart disease and improve gut health thanks to an increase in fiber. Perfect for colder weather, soups are comforting and filling. They’re an ideal vehicle for trying new veggies and great for meal prep. These 14 hearty plant-based soups all clock in under 340 calories per serving.
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1. INSTANT POT MINESTRONE | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 338; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 2mg; Sodium: 660mg; Carbohydrate: 53g; Dietary Fiber: 12g; Sugar: 8g; Protein: 14g
2. CREAMY ROASTED CAULIFLOWER SOUP | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 268; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 838mg; Carbohydrate: 32g; Dietary Fiber: 6g; Sugar: 8g; Protein: 10g
3. ROASTED BROCCOLI-CHEESE SOUP | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 226; Total Fat: 12g; Saturated Fat: 5g; Monounsaturated Fat: 3g; Cholesterol: 24mg; Sodium: 508mg; Carbohydrate: 19g; Dietary Fiber: 3g; Sugar: 7g; Protein 13g
4. TOMATO BASIL SOUP WITH GRILLED CHEESE CROUTONS | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 233; Total Fat: 11g; Saturated Fat: 4g; Monounsaturated Fat: 4g; Cholesterol: 21mg; Sodium: 618mg; Carbohydrate: 21g; Dietary Fiber: 4g; Sugar: 6g; Protein: 10g
5. INSTANT POT PUMPKIN SOUP WITH CRISPY SAGE LEAVES | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 133, Total Fat: 5g, Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 81mg; Carbohydrate: 21g; Dietary Fiber: 5g; Sugar: 5g; Protein: 4g
6. CREAMY WHITE BEAN AND SPINACH SOUP | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 98; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 128mg; Carbohydrate: 17g; Dietary Fiber: 7g; Sugar: 2g; Protein: 5g
7. INSTANT POT BUTTERNUT SQUASH AND WHITE BEAN CHILI | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 265; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 332mg; Carbohydrate: 42g; Dietary Fiber: 9g; Sugar: 4g; Protein: 14g
8. ROASTED CAULIFLOWER OAT SOUP WITH TURMERIC | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 98; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 128mg; Carbohydrate: 17g; Dietary Fiber: 7g; Sugar: 2g; Protein: 5g
9. SLOW COOKER BLACK BEAN SOUP | MYFITNESSPAL’S RECIPES
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
10. CREAMY CAULIFLOWER AND CARROT SOUP | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 263; Total Fat: 15g; Saturated Fat: 3g; Monounsaturated Fat: 9g; Cholesterol: 7mg; Sodium: 238mg; Carbohydrate: 24g; Dietary Fiber: 7g; Sugar: 12g; Protein: 11g
11. CURRIED CAULIFLOWER SOUP WITH PISTACHIOS | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 155; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 2mg; Sodium: 225mg; Carbohydrate: 17g; Dietary Fiber: 5g; Sugar: 9g; Protein: 7g
12. LENTIL-MISO KALE SOUP WITH NORI | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 217; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 363mg; Carbohydrate: 39g; Dietary Fiber: 8g; Sugar: 5g; Protein: 14g
13. CREAMY SPINACH SOUP WITH GOLDEN QUINOA | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 220; Total Fat: 10g; Saturated Fat: 1g; Monounsaturated Fat: 6g; Cholesterol: 0mg; Sodium: 435mg; Carbohydrate: 26g; Dietary Fiber: 5g; Sugar: 5g; Protein: 7g
14. CREAMY BUTTERNUT SQUASH AND APPLE SOUP | NUTRITION STRIPPED
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
