10 Low-Calorie Soup Recipes

Soups are an essential part of a healthy diet, providing us with the necessary nutrients and energy to keep our bodies running smoothly. Whether you’re looking to shed a few pounds, boost your immune system, or simply eat something delicious and comforting, low-calorie soup recipes are a great option. Not only are they easy to make, but they can also be customized to suit your dietary preferences and ingredient availability.

In this article, we’ll explore 10 low-calorie soup recipes that will not only tantalize your taste buds but also provide you with a healthy dose of nutrients. From classic combinations to innovative twists, these recipes are sure to become staples in your kitchen. So let’s get started and learn how to make these mouthwatering soups that are perfect for any time of the year.

Tomato Basil Soup

Tomato Basil Soup is a creamy and comforting low-calorie soup recipe that’s perfect for spring and summer. Made with fresh tomatoes, basil, garlic, and a hint of cream, this soup is a delightful twist on a classic Italian dish.

Ingredients:

– 1 cup cherry tomatoes, halved
– 2 cups chopped fresh tomatoes
– 2 cloves garlic, minced
– 1 cup fresh basil leaves
– 1/2 cup low-fat cream
– 1 tsp dried thyme
– 1 tsp sugar
– Salt and pepper, to taste
– 2 cups low-sodium chicken broth

Instruction:

1. In a large pot, heat a few tablespoons of olive oil over medium heat. Add the garlic and sauté for 1-2 minutes until fragrant.
2. Add the cherry tomatoes and cook for 2-3 minutes until they start to release their juices.
3. Add the chopped fresh tomatoes, basil, thyme, sugar, salt, and pepper. Stir well to combine.
4. Pour in the low-sodium chicken broth and bring the mixture to a boil.
5. Reduce the heat to low and simmer for 15-20 minutes until the soup has thickened slightly.
6. Use an immersion blender to puree the soup until smooth.
7. Stir in the low-fat cream and cook for an additional 2-3 minutes until heated through.

Calories Comparison Table (per serving)

Clear Miso Soup

Clear Miso Soup is a delicate and comforting Japanese-inspired low-calorie soup recipe that’s perfect for any time of the year. Made with miso paste, dashi broth, and fragrant scallions, this soup is a masterclass in balance and simplicity.

Ingredients:

– 1 tsp white miso paste
– 2 cups dashi broth (or low-sodium chicken broth)
– 1/2 cup chopped scallions
– 1/4 cup grated daikon radish
– 1/4 cup wakame seaweed
– 1 tsp soy sauce (optional)

Instruction:

1. In a small saucepan, whisk together the miso paste and a splash of dashi broth until smooth.
2. Bring the dashi broth to a simmer in a large pot over medium heat.
3. Add the chopped scallions, grated daikon radish, and wakame seaweed to the pot.
4. Whisk the miso paste mixture into the pot and cook for an additional 2-3 minutes until heated through.
5. Season with soy sauce (if using) and serve hot.

Calories Comparison Table (per serving)

Cucumber Dill Soup

Cucumber Dill Soup is a refreshing and light low-calorie soup recipe that’s perfect for hot summer days. Made with cucumbers, dill, garlic, and a hint of lemon, this soup is a delightful twist on a classic salad.

Ingredients:

– 2 cups diced cucumber
– 2 cloves garlic, minced
– 1/4 cup chopped fresh dill
– 2 tbsp lemon juice
– 1 tsp sugar
– 1 cup low-fat yogurt
– 1 cup low-sodium chicken broth

Instruction:

1. In a large pot, combine the diced cucumber, garlic, dill, lemon juice, and sugar.
2. Bring the mixture to a simmer over medium heat and cook for 5-7 minutes until the cucumber is slightly tender.
3. Use an immersion blender to puree the soup until smooth.
4. Stir in the low-fat yogurt and cook for an additional 2-3 minutes until heated through.
5. Pour in the low-sodium chicken broth and adjust seasoning to taste.

Calories Comparison Table (per serving)

Vegetable Broth Soup

Vegetable Broth Soup is a hearty and comforting low-calorie soup recipe that’s made with a variety of vegetables and a hint of thyme. Perfect for a chilly evening or a healthy meal prep option.

Ingredients:

– 2 cups mixed vegetables (carrots, celery, onions, etc.)
– 4 cups low-sodium vegetable broth
– 1 tsp dried thyme
– 1/2 cup chopped fresh parsley
– Salt and pepper, to taste

Instruction:

1. In a large pot, combine the mixed vegetables and low-sodium vegetable broth.
2. Bring the mixture to a boil over high heat, then reduce the heat to low and simmer for 20-25 minutes until the vegetables are tender.
3. Stir in the dried thyme and chopped parsley.
4. Season with salt and pepper to taste.

Calories Comparison Table (per serving)

Spinach Garlic Soup

Spinach Garlic Soup is a rich and flavorful low-calorie soup recipe that’s packed with nutrients and a hint of garlic. Perfect for a quick and easy dinner option.

Ingredients:

– 2 cups fresh spinach leaves
– 4 cloves garlic, minced
– 2 cups low-sodium chicken broth
– 1/4 cup grated Parmesan cheese (optional)
– Salt and pepper, to taste

Instruction:

1. In a large pot, combine the spinach leaves and garlic.
2. Pour in the low-sodium chicken broth and bring the mixture to a boil.
3. Reduce the heat to low and simmer for 5-7 minutes until the spinach is slightly tender.
4. Use an immersion blender to puree the soup until smooth.
5. Stir in the grated Parmesan cheese (if using) and season with salt and pepper to taste.

Calories Comparison Table (per serving)

Carrot Ginger Soup

Carrot Ginger Soup is a sweet and spicy low-calorie soup recipe that’s packed with nutrients and a hint of ginger. Perfect for a healthy and delicious meal option.

Ingredients:

– 2 cups chopped carrots
– 1-inch piece ginger, peeled and grated
– 2 cups low-sodium chicken broth
– 1/4 cup chopped fresh cilantro
– Salt and pepper, to taste

Instruction:

1. In a large pot, combine the chopped carrots and grated ginger.
2. Pour in the low-sodium chicken broth and bring the mixture to a boil.
3. Reduce the heat to low and simmer for 15-20 minutes until the carrots are tender.
4. Use an immersion blender to puree the soup until smooth.
5. Stir in the chopped cilantro and season with salt and pepper to taste.

Calories Comparison Table (per serving)

Zoodle Soup

Zoodle Soup is a creative and delicious low-calorie soup recipe that’s made with zucchini noodles and a hint of basil. Perfect for a quick and easy meal option.

Ingredients:

– 2 cups zucchini noodles
– 2 cups low-sodium vegetable broth
– 1/4 cup chopped fresh basil
– 1 tsp sugar
– Salt and pepper, to taste

Instruction:

1. In a large pot, combine the zucchini noodles and low-sodium vegetable broth.
2. Bring the mixture to a boil over high heat, then reduce the heat to low and simmer for 5-7 minutes until the noodles are slightly tender.
3. Stir in the chopped basil and sugar.
4. Season with salt and pepper to taste.

Calories Comparison Table (per serving)

Cabbage Onion Soup

Cabbage Onion Soup is a hearty and comforting low-calorie soup recipe that’s made with sautéed onions and a hint of cabbage. Perfect for a chilly evening or a healthy meal prep option.

Ingredients:

– 2 cups chopped cabbage
– 1 large onion, chopped
– 2 cups low-sodium vegetable broth
– 1 tsp sugar
– Salt and pepper, to taste

Instruction:

1. In a large pot, heat a few tablespoons of olive oil over medium heat. Add the chopped onion and sauté for 5-7 minutes until softened.
2. Add the chopped cabbage to the pot and cook for an additional 5-7 minutes until tender.
3. Pour in the low-sodium vegetable broth and bring the mixture to a boil.
4. Reduce the heat to low and simmer for 10-15 minutes until the soup has thickened slightly.
5. Stir in the sugar and season with salt and pepper to taste.

Calories Comparison Table (per serving)

Mushroom Consommé

Mushroom Consommé is a rich and flavorful low-calorie soup recipe that’s made with sautéed mushrooms and a hint of thyme. Perfect for a special occasion or a decadent meal option.

Ingredients:

– 2 cups sliced mushrooms
– 2 cloves garlic, minced
– 1 tsp dried thyme
– 2 cups low-sodium chicken broth
– 1/4 cup chopped fresh parsley
– Salt and pepper, to taste

Instruction:

1. In a large pot, heat a few tablespoons of olive oil over medium heat. Add the sliced mushrooms and sauté for 5-7 minutes until tender.
2. Add the garlic and cook for an additional 1-2 minutes until fragrant.
3. Pour in the low-sodium chicken broth and bring the mixture to a boil.
4. Reduce the heat to low and simmer for 10-15 minutes until the soup has thickened slightly.
5. Stir in the chopped parsley and season with salt and pepper to taste.

Calories Comparison Table (per serving)

Celery Soup

Celery Soup is a creamy and comforting low-calorie soup recipe that’s made with sautéed celery and a hint of cream. Perfect for a healthy and delicious meal option.

Ingredients:

– 2 cups diced celery
– 2 cloves garlic, minced
– 1/2 cup low-fat cream
– 2 cups low-sodium chicken broth
– 1 tsp sugar
– Salt and pepper, to taste

Instruction:

1. In a large pot, heat a few tablespoons of olive oil over medium heat. Add the diced celery and sauté for 5-7 minutes until tender.
2. Add the garlic and cook for an additional 1-2 minutes until fragrant.
3. Pour in the low-sodium chicken broth and bring the mixture to a boil.
4. Reduce the heat to low and simmer for 10-15 minutes until the soup has thickened slightly.
5. Use an immersion blender to puree the soup until smooth.
6. Stir in the low-fat cream and cook for an additional 2-3 minutes until heated through.
7. Stir in the sugar and season with salt and pepper to taste.

Calories Comparison Table (per serving)