Follow us on Pinterest
Welcome! Log In | Register |
Log In with

Souped Up: Healthy, Hearty Soup Recipes

Get ready to be bowled over. These seven filling and delicious soups and stews will satisfy your fall cravings -- without the fat and calories.

  • Comment Comments (0)
  • Print Print
Meatball Escarole Soup
Bryan McCay
Bryan McCay
Bryan McCay
Bryan McCay
Bryan McCay
Bryan McCay
Bryan McCay
Prev 8 of 8 Next
Prev 1 of 8 Next

Meatball Escarole Soup

Makes: 6 servings
Prep time: 20 minutes
Cook time: 20 minutes

Ingredients
1/2 pound 93 percent lean ground beef
6 tablespoons grated Parmesan cheese
6 tablespoons plain bread crumbs
1/4 cup parsley, finely chopped
1/4 teaspoon salt
1/8 teaspoon black pepper
2 eggs, lightly beaten
2 tablespoons olive oil
2 large onions, finely chopped (about 2 cups)
2 carrots, peeled and cut into coins
2 garlic cloves, finely chopped
8 cups packed shredded escarole, rinsed and drained
3 cans (14 ounces each) low-sodium chicken broth

Directions
1. Combine beef, 4 tablespoons of the Parmesan cheese, bread crumbs, parsley, salt, pepper, and eggs in a large bowl. Form into 24 meatballs, using about 1 level tablespoon for each.
2. Heat 1 tablespoon of the oil in a stockpot over medium-high heat. Add meatballs; cook on each side until nicely browned and transfer to a plate.
3. Add the remaining tablespoon of oil to the pot with the onions, carrots, and garlic. Cook 10 minutes, or until vegetables are soft. Stir in escarole; cook 3 minutes.
4. Add meatballs and broth. Bring to a boil; reduce heat and simmer for 5 minutes. Serve soup with remaining Parmesan cheese sprinkled on top.

Nutrition facts per serving: 205 calories, 15g protein, 15g carbohydrate, 10g fat (3g saturated), 4g fiber

Souper Satisfying
Soup's not just delicious and easy to make, it's a proven weight-loss aid. "Soups and stews are incredibly filling because of their very high water content," says Dawn Jackson Blatner, RD, a FITNESS advisory board member. "That means you get full on fewer calories than if you eat something like, say, a casserole, which has much less water in it." In fact, people who have a bowl before a meal consume 20 percent fewer calories, research shows. Plus, many soups and stews are a mix of whole grains, lean protein, and vegetables, so you're able to get a complete meal (as much as two servings worth of veggies) in just one bowl.

What do you think of this story? Leave a Comment.

Prev 2 of 8 Next

Cannellini and Cabbage Soup

Makes: 6 servings
Prep time: 20 minutes
Cook time: 10 minutes

Ingredients
1 tablespoon olive oil
3 cups thinly sliced cabbage
2 carrots, sliced
6 garlic cloves, minced
1 teaspoon dried thyme
1/4 teaspoon black pepper
2 cans (14 ounces each) low-sodium chicken broth
1 can (14 1/2 ounces) no-salt-added diced tomatoes
1 cup water
1/4 cup tomato paste
2 cans (15 ounces each) cannellini beans, rinsed and drained

Directions
1. In a large pot, heat olive oil over high heat. Add cabbage, carrots, garlic, thyme, and pepper; cook 2 to 3 minutes.
2. Stir in broth, undrained tomatoes, water, and tomato paste. Bring to a boil, then reduce heat. Simmer, covered, for 8 minutes, or until vegetables are tender, stirring occasionally.
3. Mash half the beans with a fork. Add all the beans to the pot. Heat through and serve.

Nutrition facts per serving: 164 calories, 11g protein, 30g carbohydrate, 4g fat (1g saturated), 9g fiber

What do you think of this story? Leave a Comment.

Prev 3 of 8 Next

White Bean Chili

Makes: 4 servings
Prep time: 25 minutes
Cook time: 30 minutes

Ingredients
3/4 pound lean ground turkey
1/2 cup onion, chopped
1 garlic clove, minced
3 1/4 cups water
1 can (15 ounces) great northern or cannellini beans, rinsed and drained
1 can (4 ounces) diced green chilies
2 teaspoons instant chicken bouillon granules
1 teaspoon ground cumin
1/4 teaspoon black pepper
2 tablespoons flour

Directions
1. In a large saucepan, cook turkey, onion, and garlic until turkey is no longer pink.
2. Stir in 3 cups of the water, beans, undrained chilies, bouillon, cumin, and pepper. Bring to a boil; reduce heat and simmer, covered, for 30 minutes.
3. In a small bowl, stir together the remaining 1/4 cup water and the flour. When chili is ready, add flour mixture and cook for 1 minute more to thicken. Serve.

Nutrition facts per serving: 292 calories, 25g protein, 30g carbohydrate, 8g fat (2g saturated), 6g fiber

What do you think of this story? Leave a Comment.

Prev 4 of 8 Next

Chicken Soup with Lentils and Barley

Makes: 6 servings
Prep time: 20 minutes
Cook time: 40 minutes

Ingredients
1/2 cup dried brown lentils
1 tablespoon olive oil
1 cup sliced leeks
1/2 cup chopped red or green bell pepper
1 garlic clove, minced
5 cups low-sodium chicken broth
1/2 teaspoon dried basil
1/4 teaspoon dried oregano
1/4 teaspoon dried rosemary
1/4 teaspoon black pepper
1 1/2 cups cooked chicken (about 1/2 pound), chopped
1 1/2 cups sliced carrots
1/2 cup quick-cooking barley
1 can (16 ounces) no-salt-added diced tomatoes

Directions
1. Rinse lentils under cold running water; drain and set aside.
2. In a large saucepan, heat olive oil over high heat; add leeks, bell pepper, and garlic. Cook until tender.
3. Stir in chicken broth, basil, oregano, rosemary, black pepper, and lentils. Bring to a boil; reduce heat. Cover and simmer for 20 minutes.
4. Stir in chicken, carrots, and barley. Simmer, covered, about 20 minutes more, or until carrots are tender. Stir in undrained tomatoes; heat thoroughly and serve.

Nutrition facts per serving: 265 calories, 21g protein, 32g carbohydrate, 6g fat (2g saturated), 9g fiber

What do you think of this story? Leave a Comment.

Prev 5 of 8 Next

Curried Vegetable Stew with Couscous

Makes: 4 servings
Prep time: 20 minutes
Cook time: 20 minutes

Ingredients
1 tablespoon ground cumin
1 teaspoon ground coriander
1 teaspoon curry powder
1/4 teaspoon ground allspice
1/4 teaspoon ground cinnamon
3/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 1/4 cup water
3 tablespoons olive oil
1/2 cup chopped onion
1 tablespoon chopped garlic
1 tablespoon chopped fresh cilantro
1 head cauliflower, cut into florets
2 zucchini, diced
1 cup green beans, cut into 1/2-inch diagonal pieces
1 cup canned chickpeas, drained and rinsed
1 cup diced fresh tomatoes
Cooked couscous

Directions
1. Stir spices, salt, pepper, and 2 tablespoons of the water together in a small bowl until smooth. Set aside.
2. Heat olive oil in a large skillet over medium heat. Add onion, garlic, cilantro, and spice mixture. Cook, stirring, 1 minute, or until onion begins to soften.
3. Add cauliflower, zucchini, and green beans; cook 2 minutes. Add 1 cup plus 2 tablespoons water; bring to a boil. Simmer, covered, for 5 minutes, or until vegetables are just tender.
4. Stir in chickpeas and tomatoes; simmer 5 minutes more. Serve with couscous, if desired.

Nutrition facts per serving (without couscous): 205 calories, 7g protein, 21g carbohydrate, 12g fat (1.5g saturated), 6g fiber

What do you think of this story? Leave a Comment.

Prev 6 of 8 Next

Creole Chicken Stew

Makes: 4 servings
Prep time: 20 minutes
Cook time: 15 minutes

Ingredients
1 tablespoon olive oil
1 green bell pepper, cut into 1/2-inch squares
1 onion, chopped (about 1/2 cup)
1 1/2 pounds skinless, boneless chicken thighs, cut into 1-inch chunks
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 slices turkey bacon, chopped (optional)
2 teaspoons minced garlic
1/4 cup white wine
1 can (15 ounces) no-salt-added whole tomatoes in puree, chopped
2/3 cup water
1/2 teaspoon dried oregano
1/2 teaspoon ground cumin
1/4 teaspoon dried thyme
1/2 teaspoon bottled hot pepper sauce
1/2 pound fresh green beans, trimmed and cut into 1-inch pieces
Cooked rice

Directions
1. Heat oil in a large skillet over medium-high heat. Add bell pepper and onion; cook, stirring, 4 minutes, or until tender. Transfer to a bowl.
2. Add chicken to skillet and sprinkle with salt and pepper. Cook, stirring occasionally, until browned. Add bacon, if using, and garlic; cook until browned.
3. Pour in wine; cook 1 minute. Stir in tomatoes, bell pepper mixture, water, oregano, cumin, thyme, and hot sauce; bring to a boil.
4. Add green beans; reduce heat and simmer, covered, for 15 minutes, or until chicken is cooked through. Serve over rice, if desired.

Nutrition facts per serving: 337 calories, 38g protein, 15g carbohydrate, 12g fat (3g saturated), 5g fiber

What do you think of this story? Leave a Comment.

Prev 7 of 8 Next

Chunky Beef Stew

Makes: 5 servings
Prep time: 25 minutes
Cook time: 25 minutes

Ingredients
Nonstick cooking spray
3/4 pound boneless beef sirloin steak, cut into 1-inch cubes
3/4 pound tiny new potatoes, halved
1 package (9 ounces) frozen cut green beans (2 cups)
4 carrots, peeled and cut into 1-inch pieces
1 onion, cut into thin wedges
1 can (14 ounces) low-sodium beef broth
1 tablespoon Worcestershire sauce
1 1/2 teaspoons dried Italian seasoning
1/4 teaspoon black pepper
3 cans (8 ounces each) no-salt-added tomato sauce

Directions
1. Over medium-high heat, lightly coat a 4-quart pot with cooking spray; add beef. Cook 4 to 5 minutes, stirring frequently. Remove beef from pot using a slotted spoon and set aside.
2. Add potatoes, green beans, carrots, onion, broth, Worcestershire sauce, Italian seasoning, and pepper to the pot. Bring to a boil; reduce heat and simmer, covered, about 15 minutes, or until vegetables are tender.
3. Add tomato sauce to pot. Return to a boil; reduce heat and simmer, covered, for 10 minutes. Add beef; heat thoroughly and serve.

Nutrition facts per serving: 240 calories, 20g protein, 33g carbohydrate, 3g fat (1g saturated), 6g fiber

Originally published in FITNESS magazine, October 2009.

What do you think of this story? Leave a Comment.

What do you think? Review this slideshow!

7938004052
kathi.nunez wrote:

This is also amazing if you use fresh spinach in place of the escarole

12/30/2013 07:28:56 AM Report Abuse
shaynajoy344 wrote:

eight months but last month her paycheck was $12399 just working on the internet for a few hours. more tips here .... www.Work70.com

10/9/2013 03:11:48 PM Report Abuse
kellyjjenkins wrote:

my neighbor's sister-in-law makes $81 hourly on the laptop. She has been laid off for 8 months but last month her income was $16867 just working on the laptop for a few hours. try here----->>> http://goo.gl/y7gCDQ

10/8/2013 04:11:03 AM Report Abuse
kellyjjenkins wrote:

my neighbor's sister-in-law makes $81 hourly on the laptop. She has been laid off for 8 months but last month her income was $16867 just working on the laptop for a few hours. try here ---------->>> gżo.gl/y7gCDQ

10/8/2013 04:08:26 AM Report Abuse
alexalexis631 wrote:

Want to help your parents financial staying at home....? as Jeremy said I didn't even know that some people able to make $4719 in 1 month on the internet. find more information here.............. http://xurl.es/rcyfx

10/7/2013 04:29:48 PM Report Abuse
kathi.nunez wrote:

Made this soup last week, Substituted fresh spinach for the escarole and it was amazing. Hubby wants this once a week now.

9/17/2013 10:44:03 AM Report Abuse
janinepetersen65 wrote:

This is an awesome soup...I added celery and mixed with Kale, Spinach and Chard, since the store was out of Escarole....Loved it, so did the hubby.

11/1/2012 10:53:47 AM Report Abuse
courtnjack83 wrote:

This was so good! I used chopped frozen spinach that I had in the freezer, instead of the escarole and it turned out well. I used the carton chicken stock that's lower sodium and added some red pepper flakes for a kick also. My husband and I have been slurpping this down , bowls up!

10/19/2012 11:32:49 AM Report Abuse
cosmicvibe wrote:

EXCELLENT! I've made this 4 times now. Stock needed a little help so I added a bit of bullion. Tried with extra carrots and it drowned out the taste. I think the mushroom idea is excellent though. I'll give that a go. Overall this is a 5 Star fit for my house!

6/4/2012 11:56:35 AM Report Abuse
shannonkaweck wrote:

LOVED this soup!! Super healthy and hearty -- we added mushrooms (YUM!)

10/10/2011 05:04:44 AM Report Abuse
jpmasek1 wrote:

made w/ ground turkey, even the kids loved it!!!

1/19/2010 12:46:02 PM Report Abuse
lstewartusa wrote:

Not enough vegetables to try!

12/15/2009 07:21:38 PM Report Abuse
v.laurent wrote:

looks good have to try it.

12/15/2009 11:01:01 AM Report Abuse
penguins6232434195 wrote:

I love this soup! I made it with ground turkey and baked the meatballs to save a few calories so I could add a little ancini de pepe to give it a little starch. Delicious!!

12/3/2009 06:03:58 PM Report Abuse
becca1204 wrote:

My husband saw this recipe in my magazine and requested it. It's delicious! Definitely a keeper!

10/27/2009 12:12:26 PM Report Abuse
bwendyh wrote:

this was a wonderful and easy meal. My 7 year old helped me and the whole family loved. I am making it for my inlaws when they visit.

10/25/2009 08:56:05 AM Report Abuse
tabascocat2 wrote:

this is very tasty

10/23/2009 01:35:45 AM Report Abuse

Add your comment


You must be logged in to leave a comment. Register | Log In

Please confirm your comment by answering the question below and clicking "Submit Comment."

FITNESS Magazine October 2009
Todays Daily Prize
More Smart Savings
Fitness Magazine on Facebook

Go Shopping