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12 Simple Soup Recipes

Slash calories without feeling hungry with these hearty recipes from the FITNESS Healthy Test Kitchen. Each recipe makes 4 servings.

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Amy Kalyn Sims
Amy Kalyn Sims
Amy Kalyn Sims
Amy Kalyn Sims
Amy Kalyn Sims
Vegetable Beef Barley Soup
Amy Kalyn Sims
Amy Kalyn Sims
Amy Kalyn Sims
Amy Kalyn Sims
Amy Kalyn Sims
Amy Kalyn Sims
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Black Bean

Saute 1 chopped onion, 1 tablespoon cumin, and 4 minced garlic cloves in 2 tablespoons olive oil.

Add 3 1/2 cups low-sodium chicken broth, 3 chopped tomatoes, one 15-ounce can black beans, and one 1.4-ounce can diced green chili peppers. Bring to a boil, cover, and simmer 5 minutes.

Add 1 tablespoon snipped fresh cilantro. Garnish soup with crushed tortilla chips.
245 calories, 10g protein, 34g carbohydrate, 11g fat (1g saturated), 8g fiber.

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Pumpkin

Saute 2 slices chopped bacon and 1 chopped onion; drain fat.

Add one 29-ounce can pumpkin, 3 1/2 cups low-sodium chicken broth, 1 cup applesauce, and 2 teaspoons ground ginger.

Add salt and pepper; bring to boil. Simmer.

Add 1/2 cup light sour cream.
241 calories, 7g protein, 29g carbohydrate, 12g fat (5g saturated), 7g fiber.

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Tofu Noodle

Combine 1 pound light extra-firm tofu (cut up), 1 tablespoon soy sauce, and 1 tablespoon toasted sesame oil; set aside.

Combine 3 1/2 cups low-sodium vegetable broth, one 10.5-ounce can condensed vegetarian vegetable soup, one 10-ounce package frozen chopped broccoli, and 2 ounces dried udon noodles; bring to a boil.

Simmer, covered, 5 minutes. Add tofu mixture; heat through.
204 calories, 14g protein, 25g carbohydrate, 6g fat (1g saturated), 3g fiber.

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Shrimp Egg Drop

Saute 1 cup sliced mushrooms in 1 tablespoon canola oil.

Add 3 1/2 cups low-sodium chicken broth, 1/4 cup rice vinegar, 2 tablespoons soy sauce, 1 teaspoon each sugar and grated ginger; simmer 2 minutes.

Add 12 ounces peeled raw shrimp and 1/4 cup each peas and shredded carrots. Mix 1 tablespoon each cornstarch and cold water; add to pot.

Beat in 1 egg; simmer till cooked.
208 calories, 22g protein, 13g carbohydrate, 7g fat (1g saturated), 2g fiber.

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Mushroom

Saute 1 thinly sliced red onion and 1 pound sliced fresh mushrooms in 3 tablespoons butter.

Add 3 1/2 cups low-sodium beef broth, 3 cups water, and 2 envelopes onion-mushroom soup mix, and bring to a boil.

Simmer 5 minutes.

Add 2 tablespoons dry sherry.
177 calories, 7g protein, 14g carbohydrate, 10g fat (6g saturated), 2g fiber.

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Chunky White Bean

Saute 12 ounces lean ground turkey breast and 1 chopped onion in 1 tablespoon olive oil; drain fat.

Add two 15-ounce cans great northern beans, one 16-ounce jar green salsa, 1 3/4 cups low-sodium chicken broth, and 1 1/2 teaspoons cumin.

Simmer, covered, 15 minutes.
383 calories, 38g protein, 53g carbohydrate, 3g fat (1g saturated), 12g fiber.

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Vegetable Beef Barley

Saute 12 ounces lean beef in 1 tablespoon vegetable oil; drain fat.

Add 4 cups low-sodium beef broth, 1 cup chopped onion, 1/2 cup chopped celery, 1 teaspoon oregano, 1/4 teaspoon pepper, and 2 minced garlic cloves. Cover; simmer 1 hour.

Add 1 cup frozen veggies, 1 can diced tomato, and 1/2 cup quick-cooking barley. Cover; simmer 15 minutes.

338 calories, 24g protein, 29g carbohydrate, 14g fat (4g saturated), 6g fiber.

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Spinach & Pesto Meatball

Combine one-half of a 16-ounce package frozen cooked Italian-style meatballs, two 14.5-ounce cans diced tomatoes with Italian herbs, one 15-ounce can cannellini beans, 1/2 cup water, and 1/4 cup reduced-fat basil pesto.

Bring to a boil, cover, and simmer 10 minutes.

Stir in 2 cups baby spinach and 1/4 cup shredded Parmesan cheese.
389 calories, 20g protein, 30g carbohydrate, 21g fat (9g saturated), 8g fiber.

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Split Pea

Rinse 8 ounces dry yellow split peas. Combine peas, 2 3/4 cups water, 2 ounces chopped salt pork, 1 chopped onion, 1 chopped carrot, 1 bay leaf, 2 teaspoons dried parsley flakes, and 1/2 teaspoon dried basil.

Simmer, covered, 1 hour.

Season with salt and pepper.
318 calories, 15g protein, 39g carbohydrate, 12g fat (4g saturated), 16g fiber.

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Tomato & Turkey

Combine 3 1/2 cups low-sodium chicken broth, 2 cans diced tomatoes with onions and garlic, 2 teaspoon fajita seasoning, and pepper.

Cover and simmer 10 minutes; add 2 cups chopped smoked turkey breast. Heat through.

Add 1 tablespoon snipped fresh cilantro.
170 calories, 19g protein, 19g carbohydrate, 1g fat (0g saturated), 2g fiber.

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Cajun Fish

Combine 4 cups stir-fry veggies, 4 cups reduced-sodium chicken broth, and 2 teaspoons Cajun seasoning; bring to a boil.

Cover and simmer 4 minutes.

Add 12 ounces sliced tilapia (try to buy thickest pieces available) and 1 can diced tomatoes. Cover and simmer 3 minutes.
157 calories, 22g protein, 13g carbohydrate, 2g fat (0g saturated), 4g fiber.

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Chicken Noodle

Combine 4 1/2 cups low-sodium chicken broth, 1 cup each chopped onion, carrot, and celery, 1 teaspoon each dried basil and oregano, 1/4 teaspoon black pepper, and 1 bay leaf; bring to boil.

Cover and simmer 5 minutes.

Add 1 1/2 cups dried egg noodles. Cover and simmer 8 minutes; discard bay leaf.

Add 2 cups chopped cooked chicken breast.
222 calories, 26g protein, 19g carbohydrate, 4g fat (1g saturated), 3g fiber

Originally published in FITNESS magazine, February 2008.

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7522196877
browns12055239 wrote:

Why are the sodium values not listed for the recipes

2/19/2012 07:37:09 PM Report Abuse

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