Low Calorie Vegetable Soup Recipes

Soups are great appetizers and if you get low calorie soups then they can be very helpful in weight loss. Try the following simple low calorie soup recipes.

Broccoli soup

Ingredients:

2 small cups fresh broccoli, chopped
1 cup vegetable stock
1 clove garlic, minced
½ teaspoon fresh gingerroot, grated
¼ cup skim milk or low fat milk (soy milk can also be used as a substitute for milk)
¼ teaspoon soy sauce, low sodium
1 tablespoon red onion, chopped
¼ teaspoon butter
Salt and pepper to taste

Method:

Boil vegetable broth in a saucepan over a medium flame. After one boil reduce the flame to low. Add butter, ginger, garlic, broccoli and simmer for 5 minutes or till broccoli is tender. Remove from heat and cool at room temperature.

After the stock and broccoli is cooled slightly blend to get a smooth liquid. Return it back to the saucepan; add milk, soy sauce, salt and pepper. Sprinkle chopped red onion and serve hot. This recipe serves 1 and provides 50 calories and 3 gm fat.

Golden lentil soup

Ingredients:

1 oz orange lentils
1 cup chicken stock, low fat
½ carrot, chopped
¼ onion, chopped
1 clove garlic, minced
½ teaspoon curry powder
A pinch of cayenne
Salt to taste

Method:

Mix all the ingredients in a saucepan and boil on medium flame. After one boil reduce the flame to low and simmer for 30 minutes or until the lentils are cooked. After the lentils are done remove the mixture from heat and cool at room temperature. After cooling blend it to get a smooth liquid. Keep in the refrigerator for an hour before serving. Tip – you may soak the lentils in warm water for 30 minutes before cooking. This recipe serves 1 and provides 150 calories and 2 gm fat.

Garden Vegetable Soup Recipe

Ingredients:

1/8 cup fresh carrot, sliced
1/8 cup red onion, chopped
½ cup green cabbage, chopped
1/8 cup green beans
½ tablespoon tomato paste
1 cup vegetable broth
1/8 cup zucchini, dried
¼ teaspoon basil, dried
1/8 teaspoon oregano, dried
Salt to taste

Method:

Spray a saucepan with non stick cooking spray and sauté onions, carrots, and garlic over medium flame. After 5 minutes add vegetable broth, beans, cabbage, tomato paste, oregano, basil, salt and bring it to a boil. Covers the sauce pan with a lid and simmer on low flame for 10 minutes or till the vegetables are tender. Add zucchini and simmer for more 2 minutes. Serve hot. This recipe serves around 50 calories and 1 gm fat.

Turkey soup

Ingredients:

½ oz turkey, skinless and boneless, boiled
1 cup water
1/8 cup celery, sliced
1 ½ oz frozen mix vegetables, thawed
1 cup chicken broth, low fat
¼ teaspoon poultry seasoning
1 tablespoon macaroni, cooked
Salt and pepper to taste

Method:

Take a saucepan and combine turkey, vegetables, celery, water, broth, seasoning, salt and pepper. Cover and bring the mixture to a boil or cook for 10 minutes. Add cooked macaroni and simmer for 5 minutes. Serve hot. This recipe provides 90 calories and 2 gm fat.

Submitted on January 16, 2014