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15 Best Low-Calorie Soup Recipes to Stay Healthy & Satisfied

With their comforting warmth and rich flavours, soups can be a fantastic addition to a healthy diet, especially when they are low in calories yet high in nutrition. Packed with vegetables, lean proteins, and aromatic herbs and spices, these soups can keep you full without compromising your waistline. Here, we present 15 of the best low-calorie soup recipes that will not only satisfy your taste buds but also support your health goals.

1. Vegetable Broth

A classic staple, vegetable broth is full of flavour and incredibly low in calories. Simply simmer a mix of your favourite vegetables, such as carrots, onions, celery, and herbs, in water for an hour. Strain and enjoy as a warming base for other soups or as a drink on its own.

2. Tomato Basil Soup

This vibrant soup is not just delicious but also nutritious. Blend roasted tomatoes with fresh basil, garlic, and a splash of vegetable broth. Season to taste with salt and pepper, and for a creamier texture, add a touch of low-fat milk.

3. Minestrone Soup

Packed with vegetables, beans, and small pasta, minestrone is a hearty option. Use low-sodium vegetable broth and load it with seasonal vegetables like zucchini, spinach, and green beans. This dish is both filling and low in calories, perfect for a cosy lunch.

4. Spicy Black Bean Soup

Black beans are a great source of protein and fibre. Blend cooked black beans with diced tomatoes, onions, garlic, and a kick of chilli powder. Serve it with a dollop of low-fat Greek yoghurt for added creaminess without the calories.

5. Pumpkin Soup

A perfect autumn favourite, pumpkin soup can be made by simmering pumpkin puree with vegetable broth, ginger, and nutmeg. Blend until smooth and serve hot. This soup is low in calories and rich in vitamins.

6. Garlic and Leek Soup

This simple yet flavourful soup requires just garlic, leeks, and vegetable broth. Sauté the leeks and garlic before adding the broth, then blend it to achieve a silky-smooth texture. A drizzle of olive oil adds healthy fats without overwhelming the calorie count.

7. Lentil Soup

Lentils are nutrient-dense and filling. Cook green or brown lentils with carrots, onions, and spices like cumin and coriander in a vegetable broth. This soup is not only low in calories but also brimming with plant-based protein and fibre.

8. Cauliflower and Cheddar Soup

A creamy soup doesn’t have to be heavy. Puree boiled cauliflower with low-fat cheddar cheese and vegetable broth for a comforting bowl. It’s a delicious way to sneak some extra vegetables into your diet.

9. Chicken and Vegetable Soup

Using skinless chicken breast and plenty of vegetables means this soup is both low in calories and high in protein. Simply boil chicken with your choice of vegetables like carrots, peas, and spinach. Season with herbs like thyme and parsley for added flavour.

10. Carrot and Coriander Soup

Sautéed onions, garlic, and freshly grated carrots create a base for this aromatic soup. Blend it with fresh coriander for a tasty twist. Serve with a slice of wholegrain bread for a complete meal.

11. Beetroot Soup

This vibrant soup is not only visually appealing but also full of antioxidants. Roast beets and blend them with vegetable broth and a splash of apple cider vinegar for brightness. This delightful soup is both sweet and earthy.

12. Zucchini Noodle Soup

For a real low-calorie treat, spiralise zucchini and add it to a light broth with diced tomatoes, garlic, and herbs. This soup feels indulgent with the “noodles,” but it’s very light and low in calories.

13. Cabbage and Sausage Soup

Utilising turkey sausage or a lean meat option cuts down on calories. Combine shredded cabbage with diced tomatoes, carrots, and herbs to create a hearty and filling soup that won’t derail your diet.

14. Chickpea and Spinach Soup

Chickpeas provide a solid base of protein and fibre. Cook them with vegetable broth, lots of spinach, garlic, and seasoning for a quick and healthy meal. This soup is simple yet satisfying.

15. Sweet Potato and Ginger Soup

Roast sweet potatoes and blend them with ginger, garlic, and vegetable broth for a warming and flavourful soup. Rich in vitamins and minerals, this dish is perfect for chilly evenings.

Conclusion

These 15 low-calorie soup recipes offer a multitude of flavours and textures, ensuring that you can enjoy a satisfying bowl without the guilt. Incorporating these soups into your meal plan is an excellent way to add nutrients, keep you full, and help maintain a healthy lifestyle. Whether you enjoy them as a starter, main course, or snack, these soups will keep you nourished and satisfied all year round. Happy cooking!

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