Healthy Soups

Easy to make and terrific first courses for people trying to lose weight, soups make delicious, nourishing, low-fat meals.

Garden Fresh Tomato Soup

Photo by Stella Reynoso

Low-Fat Substitutions
Here are a few tricks for upping the flavor of your soups while lowering their fat content:

  • If your recipe calls for pre-cooked vegetables–such as onions, celery, or carrots–use a very small quantity of oil or cooking spray. If the vegetables start to stick to the pan, add a tablespoon or so of water, wine or broth to keep them from burning.
  • Brown meats in a separate pan. Discard fat, and pat meat dry before adding to your stock pot.
  • Miso–fermented soybean paste–gives a savory, meat-like flavor to vegetarian or other broths. Add a tablespoon per quart of water.
  • Fry your spices for a minute or so over medium heat before adding them to your soup. Add dried herbs at the beginning of the cooking time, and fresh herbs right before serving.
  • If your recipe calls for a heavy cream, use pureed cooked potatoes instead. Stir the puree back into the soup to thicken it.
  • To add real cream flavor, stir in a few tablespoons of heavy cream when the recipe calls for 1 cup–a little cream will go a long way.

First-Course Soups
Most of these soups have fewer than 100 calories per serving.

Chicken Tortilla Soup I

Photo by bvwdesign

Main-Dish Meat Soups
Make your own stock, or use low-sodium canned broths as the base of these soups.

White Wine Chicken Soup

Photo by LynnInHK

Main-Dish Vegetarian Soups
(If you are a vegetarian, omit the Worcestershire sauce from your recipe or check the label, as some brands contain anchovies.)

Butternut Squash Bisque

Photo by CC♥’s2bake