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14 Plant-Based Soups Under 340 Calories

MyFitnessPal’s Recipes
by MyFitnessPal’s Recipes
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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.

Discover and log these recipes and more in the MyFitnessPal app!

1. INSTANT POT MINESTRONE | MYFITNESSPAL’S RECIPES

Instant Pot Minestrone

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

Creamy Roasted Cauliflower Soup

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

Roasted Broccoli-Cheese Soup

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

Tomato Basil Soup With Grilled Cheese Croutons

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

Instant Pot Pumpkin Soup With Crispy Sage Leaves

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

Creamy White Bean and Spinach Soup

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

Instant Pot Butternut Squash and White Bean Chili

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

Roasted Cauliflower Oat Soup with Turmeric

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

Slow Cooker Black Bean Soup

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

Creamy Cauliflower and Carrot Soup

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

Curried Cauliflower Soup With Pistachios

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

Lentil-Miso Kale Soup With Nori

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

Creamy Spinach Soup With Golden Quinoa

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

About the Author

MyFitnessPal’s Recipes
MyFitnessPal’s Recipes

Healthy, delicious and simple: That’s what we’re about at MyFitnessPal! We make our recipes in our own test kitchen or our registered dietitian hand-selects them personally. Look for nutrition information at the bottom of the recipe or log it directly to MyFitnessPal through the “Log-It” button. Check out our entire collection or explore: low-carbhigh-proteinhigh-fibergluten-freedairy-freevegetarianveganlow sodium

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