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30 Low-Calorie Soup Recipes for a Healthier You

When it comes to healthy eating, soups are a fantastic option. Not only are they nourishing and comforting, but they can also be packed with flavour while remaining low in calories. Whether you’re seeking a light starter or a fulfilling main course, these 30 low-calorie soup recipes will suit all your needs. Let’s dive in!

1. Spicy Tomato Soup

A classic choice, this spicy tomato soup is seasoned with cumin and cayenne for a kick. Blend ripe tomatoes with onion, garlic, and vegetables for a velvety texture.

2. Lentil and Vegetable Soup

Rich in protein and fibre, this lentil soup is made with carrots, celery, and spinach. Seasoned with herbs like thyme and bay leaves, it’s satisfying and healthy.

3. Minestrone Soup

A hearty Italian classic, minestrone is filled with seasonal vegetables, beans, and whole-grain pasta. Use a low-sodium vegetable broth for a light touch.

4. Carrot and Ginger Soup

This vibrant soup combines sweet carrots with zingy ginger. Blend until smooth and serve with a dollop of Greek yoghurt for extra creaminess.

5. Cauliflower and Cheese Soup

Enjoy the taste of cheese without the guilt! This creamy soup uses blended cauliflower and a touch of low-fat cheese, making it a luscious yet low-calorie choice.

6. Chickpea and Spinach Soup

A wonderful source of protein, this soup mixes chickpeas and fresh spinach with diced tomatoes and spices for a healthy and filling meal.

7. Pumpkin Soup

Rich and creamy pumpkin soup is a perfect autumn delight. Season with garlic, ginger, and nutmeg for a warm flavour that warms the soul.

8. Cabbage and Bacon Soup

Using minimal bacon for flavour, this cabbage soup balances a rich broth with tender vegetables. It’s a great, low-calorie way to enjoy a potential classic.

9. Zucchini Basil Soup

Puree fresh zucchini with basil for a refreshing and light soup. Serve chilled in the summer for a lovely treat.

10. Beetroot Borscht

This vibrant beetroot soup is not only visually appealing, but it’s also packed with nutrients. Serve with a splash of vinegar and a dollop of sour cream for richness.

11. Coconut and Sweet Potato Soup

A delightful blend of coconut milk and sweet potatoes, this soup has a hint of spice from fresh chilli, making it creamy and tantalising.

12. Pea and Mint Soup

This fresh soup is perfect for spring. Blend green peas with fresh mint and a touch of lemon for a bright, zesty option.

13. Wild Mushroom Soup

A rich and earthy mushroom soup that utilises a mix of mushrooms and a good vegetable broth for a fulfilling yet low-cal, gluten-free choice.

14. Broccoli and Cheddar Soup

Utilising low-fat cheddar cheese and blanched broccoli, this soup provides flavour without excessive calories. Blend until smooth for a creamy texture.

15. Butternut Squash and Sage Soup

A sweet and nutty soup that combines roasted butternut squash with fragrant sage for an autumnal twist.

16. Creamy Celery Soup

This simple yet satisfying soup combines fresh celery, onion, and a splash of cream to create a light yet rich dish.

17. Tom Yum Soup

A traditional Thai soup with a delightfully tangy and spicy broth, containing prawns, mushrooms, and fresh herbs like lemongrass and kaffir lime.

18. Coronation Chicken Soup

Inspired by the classic salad, this soup blends shredded chicken with curry spices, mango, and a splash of yoghurt for creaminess.

19. Vegetable Barley Soup

This chunky soup incorporates barley, carrots, and peas in a tasty vegetable stock. It’s hearty enough to be a meal on its own.

20. Spicy Black Bean Soup

Full of flavour and protein, this black bean soup is seasoned with chipotle, garlic, and lime. Serve with a sprinkle of fresh coriander.

21. Chilled Avocado Soup

This refreshing soup is perfect for the warmer months. Blend ripe avocados with cucumber, mint, and a splash of lime juice for a smooth delicacy.

22. Red Lentil Soup with Lemon

Quick-cooking red lentils combined with carrots, onions, and a squeeze of lemon create a bright and hearty soup that’s perfect for lunch.

23. Curried Carrot Soup

Add a little spice to your day with this curried carrot soup. Combine roasted carrots with curry powder, coconut milk, and vegetable broth for unforgettable flavour.

24. Spinach and White Bean Soup

A healthy option that packs fiber and protein, this soup blends white beans with fresh spinach and seasoning for a velvety finish.

25. Chicken and Vegetable Soup

Delicate chicken, diced vegetables, and savoury herbs are simmered together for a classic chicken soup that doesn’t compromise on flavour.

26. Sweet Corn Chowder

Utilising low-fat milk, this creamy corn chowder is filled with sweet corn, potatoes, and a hint of onion for balance.

27. Fennel and Potato Soup

The anise flavour of fennel paired with potatoes makes for a wonderfully aromatic soup. Blend for a smooth consistency and enjoy warm.

28. Asian Tofu Soup

Light yet filling, this soup features silken tofu, bok choy, and a miso broth. Garnish with spring onions for the perfect finish.

29. Roasted Tomato and Basil Soup

Roasting the tomatoes intensifies their flavour, combined with fresh basil for a classic Mediterranean twist.

30. Mediterranean Chickpea Soup

Chickpeas, tomatoes, and Mediterranean spices come together in a hearty soup that’s low in calories and high in satisfaction.

Conclusion

These 30 low-calorie soup recipes offer a delightful way to maintain your health without sacrificing flavour. Perfect for any meal, they can be easily adapted to suit your taste preferences and dietary needs. So grab your pot and start cooking — a world of wholesome goodness awaits!

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