Healthy Soup Recipes

The weather outside is frightful, but your diet doesn’t have to be. Soup is a great healthy way to fill up without bulking up – on calories that is. The pot is where it’s hot, so check out these 10 recipes and get ready to healthify your favorite soups this season.

1. Light & Tasty Broccoli Cheddar Soup

Ingredients

3 cups unsalted vegetable stock

4 cups broccoli florets, coarsely chopped

1 cup diced yellow onion

1 chopped carrot

1/2 tsp salt

1/4 teaspoon freshly ground black pepper

3 garlic cloves, minced

1/4 + 1/8 cup half-and-half

4 ounces shredded reduced-fat extra-sharp cheddar cheese, divided

1/4 cup fresh flat-leaf parsley leaves (optional, garnish)

Directions

Combine first 7 ingredients in a large saucepan; bring to a boil. Reduce heat, and simmer 10 minutes or until broccoli is tender. Turn off the heat. Blend the soup until it’s creamy using either a hand blender or regular blender. Blend until smooth. Return soup to pan. Stir in 1/4 cup + 1/8 cup half-and-half and 2 ounces cheese. Top evenly with remaining 1 tbsp cheese per bowl and parsley.

UP NEXT: Roasted Butternut Squash & Sweet Potato Soup 

Ingredients

1 medium butternut squash, peeled, seeds removed and chopped

1 large sweet potato, peeled and chopped

1 large carrot, peeled and chopped

Drizzle of olive oil

1 teaspoon olive oil

1 onion, chopped

2 cloves garlic, chopped

2 cans low sodium vegetable broth (15 oz.)

1 cup water

1 teaspoon cinnamon

1/4 teaspoon nutmeg

Salt and pepper, to taste

Directions 

Preheat the oven to 400 degrees. On a large baking sheet add the chopped butternut squash, sweet potato, and carrot. Drizzle with olive oil and toss the veggies to make sure they are all coated with oil. Season with salt and pepper. Roast in the oven for 40-45 minutes. Stirring every 15 minutes or so.

Remove the veggies from the oven and set aside. In a large soup pot, add the olive oil. Add in the onion. Cook until tender. Add the garlic and cook for 2 minutes. Stir in the roasted veggies. Cook for five minutes. Add in the vegetable broth and water. Add the cinnamon, nutmeg, and salt and pepper. Stir and let the soup cook for 20 minutes. Puree the soup with a hand held blender or regular blender.

UP NEXT: Healthy Cream Corn Chowder 

Ingredients

2 tablespoons butter

1/4 cup chopped onion

1/4 cup chopped celery

1 jalapeño pepper, seeded and minced

2 tablespoons all-purpose flour

3 cups 2% reduced-fat milk

2 cups chopped roasted skinless, boneless chicken breasts (about 2 breast halves)

1 1/2 cups fresh or frozen corn kernels (about 3 ears)

1 teaspoon chopped fresh or 1/4 teaspoon dried thyme

1/4 teaspoon ground red pepper

1/8 teaspoon salt

1 (14 3/4-ounce) can cream-style corn

Directions

Melt the butter in a large Dutch oven over medium heat. Add onion, celery, and jalapeño; cook for 3 minutes or until tender, stirring frequently. Add flour; cook 1 minute, stirring constantly. Stir in milk and remaining ingredients. Bring to a boil; cook until thick (about 5 minutes).

UP NEXT: Slow Roasted Vegetable Soup 

Ingredients

1 large red onion, peeled

8 ounces carrots, peeled

8 ounces sweet potatoes, peeled

8 ounces butternut squash, peeled and seeded

8 ounces sweet red peppers, de-seeded

6 ounces tomatoes

1 head garlic

1 -2 tablespoon olive oil

2 sprigs fresh rosemary

1 1/2 liters vegetable stock

fresh ground black pepper

2 -3 tablespoons low-fat Greek yogurt

Directions

Preheat the oven to 150°C. Chop the peeled and de-seeded butternut squash, sweet potato, sweet peppers, onion, carrot and tomatoes into nice big chunky pieces. Toss the vegetables with the olive oil until they’re nicely coated and add the rosemary. Place in the oven for about 1 1/2 – 2 hours, adding the whole garlic bulb after the first hour. Remove the rosemary sprigs and place all the veggies in a pan. Squeeze the garlic out of their papery husks into the pan too and add stock.

If there is any gooey residue on the bottom of the roasting tin, pour a little of the stock into it and scrape it into the pan, as this is where the serious flavor is! Liquidize the soup in batches and reheat. Check seasoning and serve in big bowls with a swirl of Greek yogurt on top.

UP NEXT: Low-Fat Clam Chowder 

5. Low-Fat Clam Chowder

Ingredients

4 pounds cherrystone clams, scrubbed

2 large red-skinned potatoes, peeled and cut into 1/2-inch cubes

1 slice lean center-cut bacon, chopped

1 medium onion, diced

1 stalk celery, thinly sliced

2 cloves garlic, minced

1 teaspoon fresh thyme

2 bay leaves

1 cup fat-free half-and-half

Kosher salt and freshly ground pepper

2 tablespoons chopped fresh parsley

2 tablespoons chopped fresh chives

1/2 teaspoon paprika

Directions

Put the clams and 2 cups water in a pot. Cover, bring to a boil over medium-high heat and cook 5 minutes. Uncover and continue to cook until the clams open, 5 to 10 minutes (discard any that do not open); transfer the clams to a bowl. Pour the liquid into a large measuring cup. (You should have 3 cups liquid; add water if needed.) Wipe out the pot. Pour the liquid back into the pot through a paper towel-lined sieve. Add the potatoes, cover and simmer until tender, about 15 minutes. Remove one-third of the potatoes.

Continue to cook the remaining potatoes, covered, until soft, about 10 more minutes. Puree in batches in a blender until smooth. Return the soup to the pot. Cook the bacon in a skillet over medium heat until crisp, about 5 minutes. Add the onion and celery and cook until soft, about 5 minutes. Add the garlic, thyme and bay leaves and cook, stirring, about 3 more minutes. Add the bacon mixture and reserved potatoes to the soup. Cover and cook over low heat, about 5 minutes. Meanwhile, remove the clams from their shells and roughly chop. Stir the clam meat and half-and-half into the soup; remove from the heat, cover and set aside, 20 to 30 minutes. Discard the bay leaves. Season the soup with salt and pepper and reheat. Serve topped with parsley, chives and paprika.

UP NEXT: Beef & Bean Chili 

Ingredients

Cooking spray

1 pound boneless chuck roast, trimmed and cut into 1-inch pieces

3/8 teaspoon salt, divided

2 tablespoons canola oil

4 cups chopped onion (about 2 medium)

1/4 cup minced jalapeño peppers (about 2 large)

10 garlic cloves, minced

1 (12-ounce) bottle beer

1 tablespoon paprika

1 tablespoon ground cumin

2 tablespoons tomato paste

3 cups fat-free, lower-sodium beef broth

1 (28-ounce) can whole peeled tomatoes, drained and chopped

1 (15-ounce) can kidney beans, rinsed and drained

1/2 cup thinly sliced radish

1 avocado, peeled, seeded, and chopped

6 tablespoons small cilantro leaves

6 tablespoons sour cream

6 lime wedges

Directions

Heat a Dutch oven over high heat. Coat pan with cooking spray. Sprinkle beef evenly with 1/8 teaspoon salt. Add beef to pan; sauté 5 minutes, turning to brown on all sides. Remove from pan. Add oil to pan; swirl to coat. Add onion and jalapeño; sauté 8 minutes or until lightly browned, stirring occasionally. Add garlic; sauté 1 minute, stirring constantly. Stir in beer, scraping pan to loosen browned bits; bring to a boil. Cook until liquid almost evaporates (about 10 minutes), stirring occasionally.

Stir in paprika, cumin, and tomato paste; cook 1 minute, stirring frequently. Add broth, tomatoes, beans and beef; bring to a boil. Reduce heat, and simmer 1 1/2 hours or until mixture is thick and beef is very tender, stirring occasionally. Stir in remaining 1/4 teaspoon salt. Ladle 1 cup chili into each of 6 bowls. Divide radish and avocado evenly among bowls. Top each serving with 1 tablespoon cilantro and 1 tablespoon sour cream. Serve with lime wedges.

UP NEXT: Roasted Corn, Pepper, & Tomato Chowder

Ingredients

3 red bell peppers, halved and seeded

3 ears shucked corn

1 1/2 pounds tomatoes, halved, seeded, and peeled (about 4)

2 tablespoons extra-virgin olive oil

4 cups chopped onion (about 2 medium)

3 (14-ounce) cans fat-free, less-sodium chicken broth

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

1/4 cup (1 ounce) crumbled blue cheese

2 tablespoons chopped fresh chives

Directions

Prepare grill to medium-high heat. Arrange bell peppers, skin side down, and corn in a single layer on a grill rack; grill 5 minutes, turning corn occasionally. Add tomatoes; grill an additional 5 minutes or until vegetables are slightly charred. Remove from heat; cool 10 minutes. Coarsely chop tomatoes and bell peppers; place in a medium bowl. Cut kernels from ears of corn; add to tomato mixture.

Heat oil in a large Dutch oven over medium heat. Add onion; cook 7 minutes or until tender, stirring occasionally. Stir in tomato mixture; cook 3 minutes, stirring occasionally. Increase heat to high, and stir in broth. Bring to a boil. Reduce heat, and simmer 30 minutes or until vegetables are tender. Cool 20 minutes. Puree tomato mixture 1/3 at a time. Press tomato mixture through a sieve into pan; discard solids. Place pan over medium heat; cook until thoroughly heated. Stir in salt and black pepper. Ladle about 1 1/2 cups soup into each of 6 bowls; top each serving with 2 teaspoons cheese and 1 teaspoon chives.

UP NEXT: Split Pea Soup w/Rosemary

8. Split Pea Soup w/Rosemary

Ingredients

1 1/2 cups green split peas

2 teaspoons olive oil, divided

2 cups chopped onion

1 cup diced carrot

1 bay leaf

1 tablespoon minced garlic cloves, divided (about 3 cloves)

1 tablespoon minced fresh rosemary, divided

1 teaspoon paprika

1/4 teaspoon black pepper

1 tablespoon tomato paste

1 tablespoon low-sodium soy sauce

4 cups water

1 (14 1/2-ounce) can vegetable broth

1/4 cup chopped fresh parsley

1/4 cup low-fat sour cream

Directions

Sort and wash peas; cover with water to 2 inches above peas, and set aside. Heat 1 teaspoon oil in a Dutch oven over medium-high heat. Add onion, carrot, and bay leaf; sauté 5 minutes, stirring frequently. Add 2 teaspoons garlic, 1 teaspoon rosemary, paprika, and pepper; cook 3 minutes. Add tomato paste and soy sauce; cook until liquid evaporates, scraping pan to loosen browned bits. Drain peas. Add peas, 4 cups water and vegetable broth to onion mixture; bring to a boil. Cover, reduce heat to medium-low, and simmer 1 hour, stirring often. Discard bay leaf. Pureé soup and set aside. Combine 1 teaspoon oil, 1 teaspoon garlic, 2 teaspoons rosemary, and parsley. Stir parsley mixture into soup. Spoon soup into bowls; top each with sour cream.

UP NEXT: Thai Shrimp Bisque

Ingredients

Marinade:

1 1/2 pounds medium shrimp

1 1/2 tablespoons grated lime rind

1/3 cup fresh lime juice

1 1/2 tablespoons ground coriander

1 tablespoon minced fresh cilantro

1 tablespoon minced peeled fresh ginger

1 1/2 teaspoons sugar

1/4 teaspoon ground red pepper

2 garlic cloves, crushed

Shrimp stock:

2 cups water

1/4 cup dry white wine

1 tablespoon tomato paste

Soup:

1 teaspoon olive oil

1/2 cup chopped onion

1/3 cup chopped celery

1 (14-ounce) can light coconut milk

1 tablespoon tomato paste

1/4 cup all-purpose flour

1 cup 2% reduced-fat milk

1 tablespoon grated lime rind

1 tablespoon minced fresh cilantro

1/2 teaspoon salt

Directions

To prepare marinade, peel shrimp, reserving shells. Combine shrimp and next 8 ingredients (shrimp though garlic) in a large zip-top plastic bag; seal and marinate in refrigerator 30 minutes. To prepare the shrimp stock, combine the reserved shrimp shells, water, wine and 1 tablespoon tomato paste in a large Dutch oven. Bring mixture to a boil. Reduce heat; simmer until the liquid is reduced to 1 cup (about 10 minutes). Strain mixture through a sieve over a bowl, and discard solids.

To prepare the soup, heat olive oil in a large Dutch oven over medium heat. Add onion and celery, and sauté 8 minutes or until browned. Add 1 cup shrimp stock, coconut milk, and 1 tablespoon tomato paste, scraping pan to loosen browned bits. Bring to a boil. Lightly spoon flour into a dry measuring cup, and level with a knife. Combine flour and reduced-fat milk in a small bowl, stirring with a whisk. Add to pan; reduce heat, and simmer until thick (about 5 minutes). Add shrimp and marinade, and cook 5 minutes. Stir in 1 tablespoon lime rind, 1 tablespoon cilantro, and salt.

UP NEXT: Lentil Stew w/Ham & Greens

Ingredients

1 1/2 tablespoons olive oil

1 cup chopped onion

3 garlic cloves, minced

5 cups fat-free, less-sodium chicken broth

1 cup dried lentils

1/2 cup chopped carrot

2 bay leaves

3 cups chopped Swiss chard, collard greens, or spinach

1 1/2 cups chopped baking potato

1 cup chopped smoked ham

1 (14.5-ounce) can diced tomatoes, drained

1 teaspoon dried basil

1/2 teaspoon dried thyme

1/2 teaspoon black pepper

3 tablespoons chopped fresh parsley

Directions

Heat oil in a Dutch oven over medium-high heat. Add onion and garlic; sauté 5 minutes. Add broth, lentils, carrot, and bay leaves; bring to a boil. Partially cover, reduce heat, and simmer 20 minutes. Add Swiss chard, potato, and ham; bring to a boil. Reduce heat; simmer 15 minutes or until potato is tender. Stir in tomatoes, basil, thyme, and pepper; simmer 10 minutes. Discard bay leaves. Sprinkle with parsley.