7 Delicious Low-Cal Soups to Keep You Warm This Season ...


7 Delicious Low-Cal Soups to Keep You Warm This Season ...
7 Delicious Low-Cal Soups to Keep You Warm This Season ...

Is there anything better, more comforting, than a warm bowl of soup in the winter? Something soothing and delicious, but, my diet-conscious cutie, also something that's low-calorie and nutritious. If you've been scouring your favorite cook books looking for low-calorie soups, put away the books and keep reading! Here are 7 delicious low-calories soups to keep you warm this season, collected from my favorite cooking websites. That's one for every day of the week!

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Stuffed Pepper Soup

Calories: 141 per 1-cup serving
Stuffed Pepper Soup Ingredients:
1 pound of lean ground beef, browned


14.5 Oz. Cans of Diced Tomatoes Seasoned with Basil, Garlic and Oregano


10.5 Oz. Cans of Chicken Broth

½ large white onion, chopped
3 green bell peppers, chopped
2 (10 3/4 oz.) cans of condensed tomato soup
1 ½ cups of cooked brown rice
Combine everything EXCEPT the rice in a large pot, and simmer for 4 to 6 hours. Add a little rice to the bottom of a soup bowl or mug, then add a cup of the soup over it. Enjoy! This is my new favorite low-calorie soup!


Chicken and White Bean Soup

Calories: 172 per 1-cup serving
Chicken and White Bean Soup Ingredients:
2 teaspoons of extra-virgin olive oil
2 leeks, white and light green parts only, cut into ¼ -inch round pieces
1 tablespoon chopped fresh sage, or ¼ teaspoon dried
2 – 14 oz. cans of reduced-sodium chicken broth
2 cups water
1 - 15oz. can cannellini beans, rinsed
4 cups of shredded cooked chicken breast
Heat oil in a Dutch oven over medium-high heat. Add leeks and cook, stirring often, until soft, about 3 minutes. Stir in sage and continue cooking until aromatic, about 30 seconds. Stir in broth and water, increase heat to high, cover and bring to a boil. Add beans and chicken and cook, uncovered, stirring occasionally, until heated through, about 3 minutes. Serve hot (of course!).


Sweet & Sour Beef-Cabbage Soup

Calories: 250 per 1-cup serving
Sweet & Sour Beef-Cabbage Soup Ingredients:
1 tablespoon canola oil
1 pound lean ground beef
1 ½ teaspoons caraway seeds
1 teaspoon dried thyme
2 ½ cups frozen bell pepper and onion mix, thawed, chopped
1 medium Golden Delicious or other sweet-tart cooking apple, unpeeled, diced
6 cups reduced-sodium beef broth
1 - 15oz. can crushed or diced tomatoes
1 ½ tablespoons honey
1 tablespoon paprika, preferably Hungarian sweet
3 cups coarsely chopped Savoy, or green cabbage
1 - 2 tablespoons cider vinegar
¼ teaspoon salt
Freshly ground pepper to taste
Heat oil in a Dutch oven over medium heat. Add beef, caraway seeds and thyme and cook, stirring and breaking up the beef with a spoon, until it is mostly browned, about 4 minutes. Stir in pepper-onion mix and apple; cook, stirring, for 2 to 3 minutes more. Stir in broth, tomatoes, honey and paprika and adjust the heat so the mixture boils gently. Cook for 8 to 10 minutes to blend the flavors. Stir in cabbage and cook just until barely tender, 3 to 4 minutes more. Season with vinegar to taste, salt and pepper. So delicious!

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Curried Squash and Chicken Soup

Calories: 274 per 1-cup serving
Curried Squash and Chicken Soup Ingredients:
1 – 10 oz. package frozen pureed winter squash
½ cup lite coconut milk
½ cup water
8 ounces boneless, skinless chicken breast, thinly sliced
1 – 6 oz. bag baby spinach
2 teaspoons lime juice
2 teaspoons brown sugar
½ -1 teaspoon Thai red curry paste
¼ teaspoon salt
Heat squash, coconut milk and water in a medium saucepan over medium-high heat. Cook, stirring occasionally, until the squash defrosts, about 10 minutes. Add chicken, reduce heat to medium and simmer, stirring occasionally, for 3 minutes. Stir in spinach, lime juice, sugar, curry paste to taste and salt and continue cooking until the chicken is cooked through, about 3 minutes longer.


Black Bean Soup

Calories: 191 calories per 1-cup serving
Black Bean Soup Ingredients:
1 tablespoon canola oil
1 small onion, chopped
1 tablespoon chili powder
1 teaspoon ground cumin
2 - 15oz. cans black beans, rinsed
3 cups water
½ cup prepared salsa
¼ teaspoon salt
1 tablespoon lime juice
4 tablespoons reduced-fat sour cream (optional)
2 tablespoons chopped fresh cilantro (optional)
Heat oil in a large saucepan over medium heat. Add onion and cook, stirring, until beginning to soften, 2 to 3 minutes. Add chili powder and cumin and cook, stirring, 1 minute more. Add beans, water, salsa and salt. Bring to a boil; reduce heat and simmer for 10 minutes. Remove from the heat and stir in lime juice. Transfer half the soup to a blender and puree (use caution when pureeing hot liquids). Stir the puree back into the saucepan. Serve garnished with sour cream and cilantro, if desired.


Vegetable and Ravioli Soup

Calories: 264 per 1-cup serving
Vegetable and Ravioli Soup Ingredients:
1 tablespoon extra-virgin olive oil
2 cups frozen bell pepper and onion mix, thawed and diced
2 cloves garlic, minced
¼ teaspoon crushed red pepper, or to taste (optional)


28oz. Can Crushed Tomatoes, Preferably Fire-roasted


15oz. Can Vegetable Broth or Reduced-sodium Chicken Broth

1 ½ cups hot water
1 teaspoon dried basil or marjoram


6 to 9 Oz. Package Fresh or Frozen Cheese (or Meat) Ravioli, Preferably Whole-wheat

2 cups diced zucchini (about 2 medium)
Freshly ground pepper to taste
Heat oil in a large saucepan or Dutch oven over medium heat. Add pepper-onion mix, garlic and crushed red pepper (if using) and cook, stirring, for 1 minute. Add tomatoes, broth, water and basil (or marjoram); bring to a rolling boil over high heat. Add ravioli and cook for 3 minutes less than the package directions. Add zucchini; return to a boil. Cook until the zucchini is crisp-tender, about 3 minutes. Season with pepper.


Lemon Rice Soup

Calories: 163 per 1-cup serving
4 cups reduced-sodium chicken broth
1/3 cup white rice
1 - 12oz. package silken tofu, (about 1 1/2 cups)
1 tablespoon extra-virgin olive oil
¼ teaspoon turmeric
¼ cup lemon juice
2 tablespoons chopped fresh dill
¼ teaspoon freshly ground pepper
Bring broth and rice to a boil in a large saucepan. Reduce heat to a simmer and cook until the rice is very tender, about 15 minutes. Carefully transfer 2 cups of the rice mixture to a blender. Add tofu, oil and turmeric; process until smooth. (Use caution when pureeing hot liquids.) Whisk the tofu mixture, lemon juice, dill and pepper into the soup remaining in the pan. Heat through. Enjoy... this is one my great-grandfather used to make, and I love it!

Don't all of these low-calorie soups sound delicious? My favorite is the stuffed pepper soup, the one that's listed first. Which of these low-calorie soups do you think sounds the tastiest? Which do you think you'll try first? Please let me know!

Top Photo Credit: ecurry.com

Feedback Junction

Where Thoughts and Opinions Converge

This is kind of irrelevant to this post but do you think you could put some recipe ideas for college students on a budget? I feel really restricted to what I can eat for lunch and dinner and really want to avoid pasta.

Ok I see beans in the SWEET & SOUR BEEF-CABBAGE SOUP but not in the recipe...

I'm definitely going to try the stuffed pepper one, the lemon rice one, and the vegetable and ravioli one.

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