10 Low Calorie Soup Recipes

This hearty lentil and spinach soup is not only delicious but also packed with nutrients that promote good health. It’s a perfect option for those looking to enjoy a fiber-rich meal without compromising on flavor.

• 1 tablespoon olive oil
• 1 onion, finely chopped
• 2 garlic cloves, minced
• 1 cup carrots, diced
• 1 cup celery, diced
• 1 1/2 cups dried lentils, rinsed
• 8 cups vegetable broth
• 1 teaspoon dried thyme
• 1 teaspoon ground cumin
• Salt and pepper to taste
• 4 cups fresh spinach leaves
• 1 tablespoon lemon juice

1. In a large pot, heat olive oil over medium heat. Add the onion and garlic, sautéing until the onion is translucent.
2. Add the carrots and celery, cooking for 5 minutes until softened. Stir in the lentils, vegetable broth, thyme, cumin, salt, and pepper.
3. Bring the mixture to a boil, then reduce the heat and let it simmer for 25-30 minutes, or until the lentils are tender. Stir in the spinach and cook for an additional 5 minutes until the spinach is wilted.
4. Remove from heat and stir in the lemon juice. Adjust seasoning to taste before serving.

This soup is a powerhouse of nutrition, thanks to its high fiber and protein content from lentils. With approximately 250 calories per serving, it’s a low-calorie meal that keeps you full and satisfied.

Serve this soup with a side of whole-grain bread for an extra fiber boost. For a variation, consider adding a can of diced tomatoes or a pinch of red pepper flakes to enhance the flavor profile.

Embrace warmth and comfort with our Creamy Cauliflower and Garlic Soup, a delightful low-calorie option perfect for chilly days. This velvety soup is packed with nutrients from cauliflower and garlic, making it both nourishing and satisfying.

• 1 large head of cauliflower, chopped
• 1 tablespoon olive oil
• 1 medium onion, chopped
• 4 cloves garlic, minced
• 4 cups low-sodium vegetable broth
• 1/2 cup unsweetened almond milk
• Salt and pepper to taste
• Fresh parsley, chopped (for garnish)

1. In a large pot, heat the olive oil over medium heat. Add the onion and garlic and sauté until fragrant, about 5 minutes.
2. Add the chopped cauliflower to the pot, stirring occasionally for another 5 minutes. Pour in the vegetable broth, bringing the mixture to a boil.
3. Reduce the heat and let the soup simmer for about 20 minutes, or until the cauliflower is tender. Remove the pot from the heat and let it cool slightly.
4. Using an immersion blender, puree the soup until smooth. Stir in the almond milk, then season with salt and pepper to taste.
5. Reheat if necessary and serve hot, garnished with freshly chopped parsley.

This creamy cauliflower soup is not only low in calories but also rich in fiber and vitamins C and K, thanks to the cauliflower. The addition of garlic provides a boost to your immune system, making this soup both delicious and health-promoting.

For a heartier meal, consider adding some cooked quinoa or chickpeas before serving to increase protein and fiber content. Alternatively, roast the cauliflower beforehand for a deeper, caramelized flavor that will enhance the soup’s richness.

With its vibrant flavors and powerful nutrients, Spicy Black Bean and Tomato Soup is a standout choice for anyone seeking a healthful, low-calorie meal. This soup is packed with antioxidants, thanks to the combination of black beans and tomatoes, which are known for their immune-boosting properties.

• 1 tablespoon olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 red bell pepper, diced
• 1 teaspoon cumin
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon cayenne pepper
• 2 cans (15 ounces each) black beans, rinsed and drained
• 1 can (14.5 ounces) diced tomatoes, undrained
• 3 cups vegetable broth
• Salt and pepper to taste
• Juice of 1 lime
• Chopped fresh cilantro for garnish

1. Heat the olive oil in a large pot over medium heat. Add the onion, garlic, and bell pepper, and sauté for about 5 minutes until the vegetables are softened.
2. Stir in the cumin, smoked paprika, and cayenne pepper, cooking for another minute to release the spices’ aromas. Add the black beans, diced tomatoes, and vegetable broth, stirring to combine.
3. Bring the mixture to a boil, then reduce the heat and let it simmer for 20 minutes. Use an immersion blender to partially blend the soup, leaving some chunks for texture.
4. Season the soup with salt, pepper, and lime juice. Serve hot, garnished with fresh cilantro for an added burst of flavor.

This soup is a nutritional powerhouse, providing around 200 calories per serving and a generous amount of fiber and protein to keep you satisfied. Black beans are an excellent source of plant-based protein, while tomatoes contribute a wealth of vitamins A and C.

For an extra kick, consider adding a dash of hot sauce or a sprinkle of red pepper flakes. This soup pairs beautifully with a slice of whole-grain bread or a simple green salad, making it a versatile addition to any healthy meal plan.

For those seeking a light yet invigorating meal, the Zesty Lemon Chicken and Quinoa Soup is a perfect choice. This recipe combines lean protein with the refreshing zing of lemon, offering a nourishing dish that’s both satisfying and low in calories.

• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 pound boneless, skinless chicken breast, cut into bite-sized pieces
• 5 cups low-sodium chicken broth
• 1 cup quinoa, rinsed
• 2 carrots, sliced
• 1 lemon, juiced and zested
• 1 teaspoon dried thyme
• Salt and pepper to taste
• 1 cup fresh spinach leaves
• Fresh parsley, chopped, for garnish

1. Heat the olive oil in a large pot over medium heat, then add the onion and garlic, sautéing until fragrant and translucent, about 3-4 minutes.
2. Add the chicken pieces and cook until they are lightly browned on all sides, approximately 5 minutes.
3. Pour in the chicken broth and stir in the quinoa, carrots, lemon juice, lemon zest, and thyme.
4. Bring the mixture to a boil, then reduce heat and let it simmer for 20-25 minutes, or until the quinoa is cooked and the chicken is tender.
5. Stir in the spinach and cook until just wilted, about 2 minutes. Season with salt and pepper to taste, then serve hot, garnished with fresh parsley.

This soup is not only delicious but also packed with essential nutrients. Each serving provides a healthy dose of lean protein, fiber, and vitamin C, all under 300 calories, making it an excellent choice for those watching their waistlines.

For a delightful variation, consider adding a pinch of red pepper flakes for extra heat or swap spinach for kale to boost its nutrient content. Serve this soup with a slice of whole-grain bread or a simple side salad for a complete, well-balanced meal that will leave you feeling both nourished and satisfied.

Embrace a rejuvenating culinary experience with this Detoxifying Green Pea and Mint Soup. This vibrant and refreshing soup combines the natural sweetness of peas with the invigorating aroma of fresh mint, offering a burst of flavor and a gentle cleanse for your system.

• 1 tablespoon olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 4 cups fresh or frozen green peas
• 4 cups vegetable broth
• 1/2 cup fresh mint leaves, chopped
• Salt and pepper to taste
• Lemon juice, to taste

1. Heat the olive oil in a large pot over medium heat and sauté the onion and garlic until the onion becomes translucent, about 5 minutes.
2. Add the green peas and vegetable broth to the pot, bringing the mixture to a gentle simmer for 10 minutes.
3. Remove the pot from heat, stir in the fresh mint leaves, and let the mixture cool slightly.
4. Blend the soup until smooth using an immersion blender or in batches with a countertop blender.
5. Season with salt, pepper, and a splash of lemon juice to enhance the flavors before serving.

This soup is a powerhouse of nutrients, boasting low calories while being rich in protein and fiber. Green peas are an excellent source of plant-based protein and provide essential vitamins like A, C, and K, making this soup both nourishing and satisfying.

For a delightful variation, consider adding a swirl of Greek yogurt or a sprinkle of roasted pumpkin seeds for added texture. Alternatively, serve the soup chilled for a refreshing summer treat, perfect alongside a light salad or crusty whole-grain bread.

Warm up with a bowl of Savory Mushroom and Barley Soup, a nourishing blend that’s perfect for boosting your immune system. Packed with antioxidants and fiber, this soup is not only delicious but also supports overall health and wellness.

• 1 tablespoon olive oil
• 1 medium onion, diced
• 3 cloves garlic, minced
• 2 cups cremini mushrooms, sliced
• 1 cup carrots, diced
• 1 cup celery, diced
• 1 cup pearl barley
• 8 cups vegetable broth
• 2 teaspoons fresh thyme, chopped
• Salt and pepper to taste
• 2 tablespoons fresh parsley, chopped (for garnish)

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, sautéing until the onion is translucent, about 5 minutes.
2. Add the mushrooms, carrots, and celery, cooking for another 5 minutes until the mushrooms are browned.
3. Stir in the barley, then pour in the vegetable broth and add the thyme. Bring to a boil, then reduce the heat and let it simmer uncovered for 45 minutes or until the barley is tender.
4. Season the soup with salt and pepper according to your taste. Serve hot, garnished with fresh parsley for an added burst of flavor.

This immune-boosting soup is low in calories yet rich in nutrients, making it an excellent choice for a healthy diet. Barley provides a good source of fiber, while mushrooms offer a variety of vitamins and minerals essential for immune function.

For a heartier version, consider adding chopped kale or spinach during the last 10 minutes of cooking. Enjoy this soup with a slice of whole-grain bread for a satisfying meal that keeps you full and energized.

Embrace the vibrant flavors of our Roasted Red Pepper and Tomato Soup, a delicious way to boost your vitamin C intake. Rich in antioxidants, this soup not only delights your taste buds but also supports your immune system.

• 3 large red bell peppers
• 5 ripe tomatoes
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 2 cups vegetable broth
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh basil leaves for garnish

1. Preheat your oven to 400°F (200°C). Place the red bell peppers on a baking sheet and roast for 20-25 minutes, turning occasionally until the skins are charred.
2. Remove the peppers from the oven and let them cool. Once cooled, peel off the skins, remove the seeds, and chop the peppers.
3. In a large pot, heat olive oil over medium heat. Sauté the onion and garlic until the onion becomes translucent, about 5 minutes.
4. Add the chopped tomatoes, roasted red peppers, and vegetable broth to the pot. Bring the mixture to a boil, then reduce the heat and let it simmer for 20 minutes.
5. Use an immersion blender to puree the soup until smooth. Season with salt and pepper to taste, and garnish with fresh basil leaves before serving.

This soup is a powerhouse of nutrients, providing a significant dose of vitamin C and antioxidants from the tomatoes and red peppers. At roughly 150 calories per serving, it makes a filling yet light meal option.

Try serving this soup with a slice of whole-grain bread for a wholesome meal. For a bit of variation, add a swirl of Greek yogurt or a sprinkle of chili flakes for a spicy kick.

Warm and comforting, Cabbage and White Bean Soup is a nourishing choice for those seeking a heart-healthy meal. Packed with fiber and low in calories, this soup not only satisfies your taste buds but also supports digestive and cardiovascular health.

• 1 tablespoon olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 4 cups chopped green cabbage
• 2 carrots, sliced
• 1 teaspoon dried thyme
• 1 teaspoon ground cumin
• 1 can (15 ounces) white beans, rinsed and drained
• 4 cups low-sodium vegetable broth
• Salt and pepper to taste
• 2 tablespoons chopped fresh parsley for garnish

1. In a large pot, heat the olive oil over medium heat. Add the onion and garlic, sautéing for about 3 minutes until fragrant.
2. Stir in the cabbage and carrots, cooking for an additional 5 minutes until the vegetables begin to soften. Season with thyme, cumin, salt, and pepper.
3. Add the white beans and vegetable broth, bringing the mixture to a gentle boil. Reduce the heat to low and simmer for 20 minutes, allowing the flavors to meld together.
4. Before serving, taste and adjust seasoning as needed. Garnish with fresh parsley for a burst of color and added freshness.

This soup is a powerhouse of nutrition, providing about 150 calories per serving. With its high fiber content, it promotes satiety and helps maintain healthy cholesterol levels.

Consider serving this soup with a slice of whole-grain bread for a complete meal. For a variation, add a pinch of red pepper flakes for a spicy kick or toss in some chopped tomatoes for extra flavor and nutrients.

Introducing a delightful Clear Broccoli and Basil Soup, perfect for those seeking a refreshing detoxifying meal. This vibrant green soup is not only low in calories but also packed with antioxidants from broccoli and fresh basil, making it a nourishing choice for any time of year.

• 1 tablespoon olive oil
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 4 cups broccoli florets
• 4 cups vegetable broth
• 1 cup fresh basil leaves
• Salt and pepper to taste
• Lemon wedges for serving

1. Heat the olive oil in a large pot over medium heat, then add the onion and garlic, sautéing until the onion is translucent, about 5 minutes.
2. Add the broccoli florets and vegetable broth, bringing the mixture to a gentle boil before reducing the heat to a simmer.
3. Simmer the soup for 10-15 minutes until the broccoli is tender, then stir in the basil leaves and season with salt and pepper to taste.
4. Remove the pot from heat and let it cool slightly, then blend the soup in batches until smooth and return it to the pot to reheat.
5. Serve hot with a squeeze of fresh lemon juice for added brightness.

This soup is an excellent source of vitamins and minerals, especially vitamins K and C, which support immune function and bone health. With only about 120 calories per serving, it offers a light yet satisfying meal option that’s rich in flavor and nutrients.

For a heartier soup, consider adding a handful of spinach or kale during the last few minutes of cooking. Alternatively, garnish with toasted seeds or nuts for a crunchy texture, enhancing both the nutritional profile and the sensory experience of this delightful dish.