Easy to make and terrific first courses for people trying to lose weight, soups make delicious, nourishing, low-fat meals.
Here are a few tricks for upping the flavor of your soups while keeping the fat content low:
1.) Use a Touch of Healthy Oil: Not all fats are alike. Trade in saturated and trans fats for unsaturated fats. Choose healthy fats, like heart-healthy olive oil. If your recipe calls for pre-cooked vegetables — such as onions, celery, or carrots — use a small amount of olive oil. If the vegetables start to stick to the pan, add a bit more oil or a tablespoon or so of water, wine, or broth to keep them from burning.
2.) Brown meats in a separate pan: Discard fat, and pat meat dry before adding to your stock pot.
3.) Add Miso: Miso is fermented soybean paste. It gives a savory, meat-like flavor to vegetarian or other broths. Add a tablespoon per quart of water.
4.) Fry Your Spices: Before adding spices to your soup, fry them for a minute or so over medium heat. Add dried herbs at the beginning of the cooking time, and fresh herbs right before serving.
5.) Replace the Cream: If your recipe calls for a heavy cream, use puréed cooked potatoes instead. Stir the puree back into the soup to thicken it.
6.) Add Just a Touch of Cream: A little cream will go a long way. When the recipe calls for 1 cup of heavy cream, stir in a few tablespoons.
Explore our complete collection of Low-Fat Soups and Stews.
Most of these soups have fewer than 100 calories per serving.
Main-Dish Meat Soups
Make your own stock, or use low-sodium canned broths as the base of these soups.
- White Wine Chicken Soup
- Peanut Butter Vegetable Chicken Soup
- Caldo De Res (Beef Soup)
- Vietnamese Beef Pho
- Chicken Vegetable Barley Soup
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
- Hearty Lentil Soup
- African Peanut Soup
- Beaker’s Vegetable Barley Soup
- More Vegetarian Soup Recipes
Find more main dish recipes that feature whole foods, simple preparations, and wonderful fresh flavors.