25 Low Calorie Soup Recipes That Will Make You Feel Like a Kitchen Wizard

I’ve attached a video for every recipe below from my favorite home cooks.

Low Calorie Soup Recipes

Soup is a great way to warm up and stay healthy during chilly weather. You can enjoy tasty, filling soups without packing on extra pounds. Low-calorie soups can have as few as 38 calories per cup while still being packed with protein and flavor.

These soups are easy to make and customize with fresh ingredients. You can use chicken, turkey, or vegetables as your base. Many recipes freeze well, so you can make a big batch and save some for later. Whether you’re in the mood for creamy broccoli cheddar or zesty chicken enchilada, there’s a low-calorie soup recipe out there for you.

Vegan Cauliflower Soup

Ingredients:

  • 1 head cauliflower, chopped
  • 1 onion, diced
  • 3 garlic cloves, minced
  • 4 cups vegetable broth
  • 1 tbsp olive oil
  • 1 tsp thyme
  • Salt and pepper to taste

Instructions:


  1. Heat olive oil in a large pot. Add onions and cook until soft, about 5 minutes.



  2. Toss in garlic and cook for 30 seconds until fragrant.



  3. Add cauliflower, vegetable broth, and thyme. Bring to a boil, then simmer for 15-20 minutes until cauliflower is tender.



  4. Use an immersion blender to puree the soup until smooth. If you don’t have one, carefully transfer to a blender in batches.



  5. Season with salt and pepper to taste. Serve hot and enjoy your creamy vegan cauliflower soup!


Tomato Carrot Soup

Ingredients:

  • 4 large carrots, chopped
  • 4 ripe tomatoes, quartered
  • 1 onion, diced
  • 2 garlic cloves, minced
  • 4 cups vegetable broth
  • 1 tbsp olive oil
  • Salt and pepper to taste
  • Optional: 1/4 cup cream

Instructions:


  1. Preheat your oven to 375°F (190°C).



  2. Spread carrots, tomatoes, onion, and garlic on a baking sheet. Drizzle with olive oil and season with salt and pepper.



  3. Roast vegetables for 25-30 minutes until tender and lightly browned.



  4. Transfer roasted veggies to a blender. Add broth and blend until smooth.



  5. Pour soup into a pot and heat over medium heat. Add cream if desired.



  6. Taste and adjust seasoning as needed. Serve hot and enjoy your healthy soup!


Carrot And Celery Soup

Ingredients:

  • 2 tbsp olive oil
  • 1 onion, diced
  • 3 garlic cloves, minced
  • 4 carrots, chopped
  • 4 celery stalks, chopped
  • 4 cups vegetable broth
  • 1 cup milk
  • Salt and pepper to taste
  • Optional: Italian seasoning

Instructions:


  1. Heat olive oil in a large pot over medium heat.



  2. Add onion and sauté for 4-5 minutes until soft.



  3. Stir in garlic and cook for another minute.



  4. Add carrots and celery, cooking for 5 minutes.



  5. Pour in broth and milk. Bring to a boil, then reduce heat and simmer for 15 minutes.



  6. Season with salt, pepper, and Italian seasoning if desired.



  7. Blend until smooth using an immersion blender or regular blender.



  8. Serve hot and enjoy your tasty, low-calorie soup!


Vegan Broccoli Soup

Ingredients:

  • 4 cups broccoli florets
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 4 cups vegetable broth
  • 1 can white beans, drained and rinsed
  • 1 cup non-dairy milk
  • Salt and pepper to taste

Instructions:


  1. Sauté onion and garlic in a large pot until soft.



  2. Add broccoli and vegetable broth. Bring to a boil, then simmer for 10 minutes.



  3. Add white beans and non-dairy milk. Cook for 5 more minutes.



  4. Blend soup until smooth using an immersion blender.



  5. Season with salt and pepper to taste.



  6. Serve hot and enjoy your creamy vegan broccoli soup!


White Bean And Kale Soup

Ingredients:

  • 2 cans white beans, drained and rinsed
  • 4 cups low-sodium chicken broth
  • 1 onion, chopped
  • 3 garlic cloves, minced
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 4 cups kale, chopped
  • 1 tbsp olive oil
  • 1 tsp dried rosemary
  • Salt and pepper to taste

Instructions:


  1. Heat olive oil in a large pot over medium heat. Add onion, garlic, carrots, and celery. Cook for 5 minutes, stirring often.



  2. Pour in broth and beans. Add rosemary, salt, and pepper. Bring to a boil, then reduce heat and simmer for 15 minutes.



  3. Stir in kale and cook for another 5 minutes until it’s tender.



  4. Taste and adjust seasoning if needed. Serve hot and enjoy your comforting soup!


Green Pea Soup

You’ll need:

  • 4 cups frozen peas
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 4 cups vegetable broth
  • 1/2 cup plain Greek yogurt
  • 1 lemon, juiced
  • Salt and pepper to taste
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Instructions:


  1. Sauté onion and garlic in a pot until soft.



  2. Add peas and broth. Bring to a boil, then simmer for 10 minutes.



  3. Blend the soup until smooth.



  4. Stir in Greek yogurt and lemon juice.



  5. Season with salt and pepper.



  6. Serve hot and enjoy your creamy, low-calorie green pea soup!


Easy Tomato Soup (No Cream)

Ingredients:

  • 2 tbsp olive oil
  • 1 onion, sliced
  • 2 garlic cloves, minced
  • 2 cans (14 oz each) diced tomatoes
  • 2 cups vegetable broth
  • Salt and pepper to taste

Instructions:


  1. Heat olive oil in a large pot over medium heat. Add onion and garlic, cooking until soft (about 5-6 minutes).



  2. Pour in diced tomatoes and vegetable broth. Add salt and pepper.



  3. Bring to a boil, then reduce heat to low. Cover and simmer for 20 minutes, stirring occasionally.



  4. Remove from heat and let cool slightly.



  5. Blend the soup until smooth using an immersion blender or regular blender.



  6. Taste and adjust seasoning if needed. Serve hot and enjoy your easy, low-calorie tomato soup!


Spinach Soup With Lemon

Ingredients:

  • 2 cups fresh spinach
  • 1 large potato, diced
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 4 cups vegetable broth
  • 1 lemon, juiced
  • Salt and pepper to taste
  • 1 tablespoon olive oil

Instructions:


  1. Heat olive oil in a pot. Add onion and garlic, cook until soft.



  2. Add potato and broth. Simmer until potato is tender.



  3. Stir in spinach and cook until wilted.



  4. Blend the soup until smooth.



  5. Add lemon juice, salt, and pepper.



  6. Heat through and serve hot.


Vegan Butternut Squash Soup

Ingredients:

  • 1 butternut squash, peeled and cubed
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 2 tbsp olive oil
  • 4 cups vegetable broth
  • 1 tsp dried thyme
  • 1 tsp dried basil
  • Salt and pepper to taste

Instructions:


  1. Preheat your oven to 400°F (200°C).



  2. Toss the squash cubes with 1 tbsp olive oil, thyme, and basil. Roast for 30 minutes until tender.



  3. In a large pot, sauté onion and garlic in 1 tbsp oil until soft.



  4. Add roasted squash and vegetable broth to the pot. Simmer for 15 minutes.



  5. Blend the soup until smooth using an immersion blender or regular blender.



  6. Season with salt and pepper to taste. Serve hot and enjoy your creamy vegan soup!


Healthy Mushroom Soup (No Cream)

Ingredients:

  • 1 lb mushrooms, sliced
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 4 cups vegetable broth
  • 1 tbsp olive oil
  • 1 tsp thyme
  • Salt and pepper to taste

Instructions:


  1. Heat olive oil in a large pot over medium heat. Add onions and cook for 4 minutes.



  2. Add garlic and cook for another minute.



  3. Toss in mushrooms, thyme, salt, and pepper. Cook for 8-10 minutes until mushrooms brown.



  4. Pour in vegetable broth and bring to a boil.



  5. Reduce heat and simmer for 10 minutes.



  6. Remove half the soup and blend until smooth.



  7. Return blended soup to the pot and stir to combine.



  8. Taste and adjust seasoning if needed.



  9. Serve hot and enjoy your healthy, creamy mushroom soup!


Healthy Creamy Tomato Soup

Ingredients:

  • 2 cans whole peeled tomatoes
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 2 cups low-sodium vegetable broth
  • 1/2 cup unsweetened almond milk
  • 1 tbsp olive oil
  • 1 tsp dried basil
  • Salt and pepper to taste

Instructions:


  1. Heat olive oil in a pot. Add onion and garlic, cook until soft.



  2. Pour in tomatoes and broth. Bring to a boil, then simmer for 15 minutes.



  3. Add basil, salt, and pepper. Blend until smooth.



  4. Stir in almond milk and heat through.



  5. Serve hot and enjoy your creamy, low-calorie tomato soup!


Rustic Vegetable Soup

Ingredients:

  • 2 tablespoons olive oil
  • 1 onion, diced
  • 2 carrots, chopped
  • 2 celery stalks, sliced
  • 1 potato, cubed
  • 1 cup green beans, cut into 1-inch pieces
  • 1 can kidney beans, drained and rinsed
  • 4 cups vegetable broth
  • 1 can diced tomatoes
  • 2 cloves garlic, minced
  • 1 teaspoon dried thyme
  • Salt and pepper to taste
  • 2 cups spinach leaves

Instructions:


  1. Heat olive oil in a large pot over medium heat. Add onions, carrots, and celery. Cook for 5 minutes.



  2. Stir in garlic and cook for another minute.



  3. Add potato, green beans, kidney beans, broth, tomatoes, and thyme. Bring to a boil.



  4. Reduce heat and simmer for 25 minutes or until vegetables are tender.



  5. Add spinach and cook for 2 more minutes.



  6. Season with salt and pepper to taste.



  7. Serve hot and enjoy your rustic vegetable soup!


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Leek & Potato Soup (Vegan)

Ingredients:

  • 2 leeks, sliced and washed
  • 4 medium potatoes, cubed
  • 2 tbsp olive oil
  • 4 cups vegetable stock
  • 1 cup coconut cream
  • 2 cloves garlic, minced
  • 1 tsp dried thyme
  • Salt and pepper to taste
  • Chives for garnish (optional)

Instructions:


  1. Heat olive oil in a large pot. Add leeks and garlic, cook until soft.



  2. Add potatoes, thyme, salt, and pepper. Stir for 2 minutes.



  3. Pour in vegetable stock. Bring to a boil, then simmer for 15-20 minutes until potatoes are tender.



  4. Remove from heat. Blend soup until smooth.



  5. Stir in coconut cream. Taste and adjust seasonings.



  6. Serve hot, garnished with chives if desired.


Spiced Lentil & Butternut Squash Soup

Ingredients:
• 1 butternut squash, peeled and cubed
• 1 cup red lentils
• 1 onion, diced
• 2 garlic cloves, minced
• 1 tbsp olive oil
• 4 cups vegetable broth
• 1 tsp ras el hanout spice blend
• 1/4 tsp chili flakes (optional)
• Salt and pepper to taste

Instructions:


  1. Heat olive oil in a large pot. Add onions and cook until soft.



  2. Stir in garlic, ras el hanout, and chili flakes. Cook for 1 minute.



  3. Add squash, lentils, and broth. Bring to a boil, then simmer for 25 minutes.



  4. Blend soup until smooth. Season with salt and pepper.



  5. Serve hot and enjoy your tasty, low-calorie soup!


Cucumber, Pea & Lettuce Soup

Ingredients:

  • 1 cucumber, chopped
  • 2 cups frozen peas
  • 2 cups lettuce leaves
  • 2 spring onions, sliced
  • 4 cups vegetable broth
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Instructions:


  1. Heat oil in a large pot. Cook spring onions for 5 minutes until soft.



  2. Add cucumber, peas, and lettuce. Cook for 5 minutes.



  3. Pour in broth and bring to a boil. Simmer for 5 minutes.



  4. Use a stick blender to puree the soup until smooth.



  5. Season with salt and pepper to taste.



  6. Serve hot and enjoy your healthy, low-calorie soup!


Chickpea Tagine Soup

Ingredients:

  • 1 onion, diced
  • 3 cloves garlic, minced
  • 2 cans chickpeas, drained
  • 1 can diced tomatoes
  • 4 cups vegetable broth
  • 1 zucchini, chopped
  • 1 red bell pepper, diced
  • 2 tbsp olive oil
  • 1 tsp cumin
  • 1 tsp paprika
  • 1/2 tsp cinnamon
  • Salt and pepper to taste

Instructions:


  1. Heat olive oil in a large pot. Add onion and cook until soft.



  2. Stir in garlic and spices. Cook for 1 minute.



  3. Add chickpeas, tomatoes, broth, zucchini, and bell pepper. Bring to a boil.



  4. Reduce heat and simmer for 20 minutes.



  5. Season with salt and pepper. Serve hot and enjoy your tasty chickpea tagine soup!


Carrot & Coriander Soup

Ingredients:

  • 500g carrots, chopped
  • 1 onion, diced
  • 2 potatoes, peeled and cubed
  • 1 liter vegetable stock
  • 2 tbsp fresh coriander, chopped
  • Low-calorie cooking spray
  • Salt and pepper to taste

Instructions:


  1. Spray a large pot with low-calorie cooking spray. Cook the onion for 5 minutes until soft.



  2. Add carrots and potatoes. Cook for 10 minutes, stirring often.



  3. Pour in the stock and bring to a boil. Reduce heat and simmer for 20 minutes until vegetables are tender.



  4. Remove from heat and blend until smooth.



  5. Stir in chopped coriander. Season with salt and pepper.



  6. Serve hot and enjoy your tasty, low-calorie soup!


Thai Pumpkin Soup

Ingredients:

  • 2 cups pumpkin puree
  • 1 can coconut milk
  • 2 cups vegetable broth
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 tbsp ginger, grated
  • 2 tbsp red curry paste
  • 1 tbsp coconut oil
  • Salt to taste
  • Optional: cilantro and lime for garnish

Instructions:


  1. Heat coconut oil in a large pot over medium heat. Add onions and cook until soft, about 2 minutes.



  2. Stir in garlic, ginger, and curry paste. Cook for 1 minute until fragrant.



  3. Add pumpkin puree, coconut milk, and vegetable broth. Stir to combine.



  4. Bring the soup to a simmer and cook for 5-8 minutes.



  5. Use an immersion blender to puree the soup until smooth. If you don’t have one, carefully transfer to a regular blender.



  6. Season with salt to taste.



  7. Serve hot, garnished with cilantro and a squeeze of lime if desired.


Chunky Vegetable Soup

Ingredients:

  • 2 cups mixed vegetables (potatoes, carrots, celery, zucchini)
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 4 cups vegetable broth
  • 1 can diced tomatoes
  • 1 tsp thyme
  • 1 bay leaf
  • Salt and pepper to taste
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Instructions:


  1. Chop all veggies into bite-sized pieces.



  2. Sauté onion and garlic in a large pot until soft.



  3. Add mixed veggies, broth, tomatoes, and herbs. Bring to a boil.



  4. Reduce heat and simmer for 45 minutes or until veggies are tender.



  5. Season with salt and pepper. Serve hot and enjoy!


Moroccan-Style Chickpea Soup

Ingredients:

  • 1 tablespoon olive oil
  • 1 onion, diced
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 3 garlic cloves, minced
  • 1 can chickpeas, drained
  • 1 can diced tomatoes
  • 4 cups vegetable broth
  • 1 teaspoon cumin
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon paprika
  • Salt and pepper to taste

Instructions:


  1. Heat oil in a large pot over medium heat. Add onion, carrots, and celery. Cook for 5 minutes, stirring occasionally.



  2. Add garlic and cook for another minute.



  3. Stir in chickpeas, tomatoes, broth, and spices. Bring to a boil.



  4. Reduce heat and simmer for 15-20 minutes until vegetables are tender.



  5. Season with salt and pepper. Serve hot and enjoy your Moroccan-style soup!


Spicy Chilli Bean Soup

Ingredients:

  • 1 onion, diced
  • 2 garlic cloves, minced
  • 1 red bell pepper, chopped
  • 1 tsp chili flakes
  • 1 tsp paprika
  • 1 tsp cumin
  • 1 can cherry tomatoes
  • 1 can diced tomatoes
  • 4 cups vegetable stock
  • 2 cans mixed beans, drained
  • 1 cup corn kernels
  • Lime juice to taste
  • Salt and pepper to taste

Instructions:


  1. Spray a large pot with oil and heat over medium.



  2. Sauté onion and garlic for 3-4 minutes until soft.



  3. Add bell pepper, chili flakes, paprika, and cumin. Cook for 4-5 minutes.



  4. Pour in tomatoes, stock, beans, and corn. Bring to a boil.



  5. Reduce heat and simmer for 10 minutes.



  6. Add lime juice, salt, and pepper to taste.



  7. Serve hot and enjoy your spicy chilli bean soup!


Potato, Leek & Chorizo Soup

Ingredients:

  • 2 large potatoes, diced
  • 2 leeks, sliced
  • 100g chorizo, diced
  • 4 cups vegetable stock
  • 1 tbsp olive oil
  • Salt and pepper to taste

Instructions:


  1. Heat olive oil in a large pot. Add chorizo and cook for 2 minutes.



  2. Add leeks and cook until softened, about 5 minutes.



  3. Add potatoes and stock. Bring to a boil, then simmer for 15 minutes.



  4. Blend half the soup until smooth. Mix with the remaining chunky soup.



  5. Season with salt and pepper. Serve hot and enjoy!


Easy Minestrone Soup

Ingredients:

  • 1 can white beans, drained and rinsed
  • 4 cups low-sodium vegetable broth
  • 1 cup diced carrots
  • 1 cup diced onion
  • 1 cup diced celery
  • 2 cloves garlic, minced
  • 1 can diced tomatoes
  • 1 cup small pasta
  • 2 cups chopped spinach
  • 1 tablespoon olive oil
  • 1 teaspoon Italian seasoning
  • Salt and pepper to taste

Instructions:


  1. Heat olive oil in a large pot. Add carrots, onion, and celery. Cook for 5 minutes.



  2. Add garlic and cook for another minute.



  3. Pour in broth, tomatoes, and beans. Bring to a boil.



  4. Add pasta and Italian seasoning. Simmer for 10 minutes.



  5. Stir in spinach and cook until wilted.



  6. Season with salt and pepper.



  7. Serve hot and enjoy your healthy, low-calorie minestrone soup!


Healthy Creamy Vegetable Soup

Ingredients:

  • 2 large zucchinis (500g), peeled and sliced
  • 1 large onion, chopped
  • 2 garlic cloves
  • 2 cups vegetable broth
  • 2 cups water
  • 1 cup 0% fat milk
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • Salt and pepper to taste

Instructions:


  1. Put zucchini, onion, and garlic in a pot with broth and water.



  2. Bring to a boil, then simmer until veggies are soft.



  3. Blend the mixture until smooth.



  4. Add milk, garlic powder, and onion powder. Stir well.



  5. Season with salt and pepper.



  6. Heat through and serve hot.


Tomato Basil Soup

Ingredients:

  • 2 cans (14.5 oz each) diced tomatoes
  • 1 cup low-sodium vegetable broth
  • 1/2 onion, diced
  • 2 cloves garlic, minced
  • 1/4 cup fresh basil leaves
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Instructions:


  1. Heat olive oil in a pot over medium heat. Add onion and garlic, cook until soft.



  2. Pour in tomatoes and broth. Bring to a boil, then reduce heat and simmer for 15 minutes.



  3. Add basil leaves. Use an immersion blender to puree the soup until smooth.



  4. Season with salt and pepper. Serve hot and enjoy your low-calorie tomato basil soup!