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10 Low-Calorie Soup Recipes To Try!

Soups are the perfect meal — they’re packed full of nutritious ingredients, quick, easy, and great when you’re on a budget. Packed full of nutrient-dense foods and spices, each spoonful is better than the last. Get creative, using low calorie, full flavor ingredients today!

vegetable bean soup
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Vegetable Bean Soup
Prep Time
5 mins
Cook Time
20 mins
Total Time
25 mins
 
Calories: 170 kcal
Ingredients
  • 1 onion diced
  • 3 cloves of garlic minced
  • 3 carrots
  • 1 stalk of celery
  • Can of rinsed cannellini beans
  • 500 grams of chopped kale
  • 1.5 L low-sodium vegetable stock
  • 1 tsp paprika
  • 1 tsp cumin
Instructions
  1. Add all of the ingredients into a large pot and bring to a boil.
  2. Simmer for 20 minutes and serve.

 

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Chicken and Rice Soup
Prep Time
5 mins
Cook Time
20 mins
Total Time
25 mins
 
Calories: 225 kcal
Ingredients
  • ½ a cooked chicken breast
  • ¼ tbsp olive oil
  • ¼ cup diced onion
  • ¼ cup diced carrot
  • ¼ cup diced celery
  • ½ cup low sodium vegetable broth
  • ½ cup water
  • ¼ cup cooked brown rice
  • ½ tsp paprika
  • Handful of chopped fresh herbs cilantro is a great choice
  • Salt and pepper to taste
Instructions
  1. In a saucepan, heat the olive oil before adding the onion, celery, carrot, and paprika.
  2. After 5 minutes, add the broth and water, as well as salt and pepper. Simmer for 10 minutes.
  3. Shred the chicken breast and add to the pot, as well as the rice and fresh herbs. Simmer for an additional 5 minutes and then serve.

 

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Ramen Soup
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 
Calories: 220 kcal
Ingredients
  • 60 grams of Ramen
  • 1 sachet of miso soup
  • 40 grams of shredded carrot
  • 40 grams of shiitake mushroom
  • 50 grams of thinly sliced cabbage
  • 10 grams thinly sliced chili
  • 1 tsp grated ginger root
  • Handful of beansprouts and cilantro to garnish
  • Dash of fish sauce
  • Dash of soy sauce
Instructions
  1. Cook the noodles as directed on the packet.
  2. Add the miso soup contents to 500 ml of boiling water. Next, add the fish sauce, soy sauce, and ginger.
  3. Drop in the carrots, chili, cabbage, and mushroom, cooking for an additional 1-2 minutes.
  4. Drain noodles, place in the bottom of a bowl, then pour the soup contents over top. Garnish with beansprouts and cilantro.

 

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Spicy Tomato Dal
Prep Time
5 mins
Cook Time
25 mins
Total Time
30 mins
 
Calories: 250 kcal
Ingredients
  • 400 grams chopped tomatoes
  • 60 grams red onion
  • 25 grams lentils
  • 10 grams coriander leaves
  • 1 clove of garlic minced
  • ½ tsp olive oil
  • ½ tsp of each: cumin chili flakes, turmeric
  • Salt and pepper to taste
Instructions
  1. Heat oil before adding red onion, cooking until translucent.
  2. Stir in spices and cook for an additional minute.
  3. Add minced garlic, tomatoes, and lentils. Add 500 ml of water, cooking until lentils are cooked (approximately half an hour).
  4. Season and garnish with coriander.

 

hearty bean soup
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Hearty Bean Soup
Prep Time
5 mins
Cook Time
25 mins
Total Time
30 mins
 
Calories: 180 kcal
Ingredients
  • 1 small onion
  • 2 cloves of garlic
  • 1 cup vegetable stock
  • 1 tin of mixed beans washed
  • 2 Roma tomatoes chopped
  • ½ tsp of each: cumin chili powder, ground coriander, smoked paprika
  • 1 tbsp chopped parsley
  • 1 tsp olive oil
  • Salt and pepper to taste.
Instructions
  1. Heat oil in a saucepan, cooking onions and garlic for 5 minutes.
  2. Stir in spices, salt and pepper, then cook for an additional 2 minutes.
  3. Toss in tomatoes, beans, and vegetable stock. Bring to a boil and simmer for 15 minutes.
  4. Serve hot — garnish with parsley.

 

roasted red pepper soup
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Roasted Red Pepper Soup
Prep Time
5 mins
Cook Time
30 mins
Total Time
35 mins
 
Calories: 135 kcal
Ingredients
  • 1 small onion diced
  • 2 cloves of garlic minced
  • 2 red peppers
  • 2 cups vegetable stock
  • 1 cup water
  • 1 tsp olive oil
  • 3 medium tomatoes chopped
  • 1 jalapeno deseeded and chopped
  • 1 tsp fresh basil chopped
Instructions
  1. Preheat grill and roast peppers (approximately 10 minutes).
  2. In the meantime, heat oil in a saucepan, cooking the onion and garlic.
  3. Once the peppers have cooled, roughly chop them and add to saucepan, along with jalapeno, stock, water, and basil. Simmer for 15-20 minutes.
  4. Smooth with an immersion stick blender, garnish with basil.

 

leek and apple soup
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Leek and Apple Soup
Prep Time
10 mins
Cook Time
35 mins
Total Time
45 mins
 
Calories: 90 kcal
Ingredients
  • 1 leek trimmed, washed and chopped
  • 1 small onion diced
  • 40 grams of potatoes cubed small
  • 1 apple cored and chopped
  • 2 cups vegetable stock
  • 1 cup water
  • 1 tsp cumin
  • ½ tsp olive oil
  • Salt and pepper
Instructions
  1. In a saucepan, heat oil before adding onion, cumin, and leeks.
  2. Next, add potato and apple cubes, cooking for 5-6 minutes.
  3. Add stock and water, simmering for 30 minutes. Season, then blend with an immersion stick blender. Serve hot.

 

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Vegetarian Barley Stew
Prep Time
5 mins
Cook Time
50 mins
Total Time
55 mins
 
Calories: 230 kcal
Ingredients
  • 1 small onion diced
  • 2 cloves of garlic minced
  • 1 leek trimmed, washed and sliced
  • 1 stick of celery
  • 25 grams barley
  • 25 grams lentils
  • 1 carrot chopped
  • 2 cups vegetable stock
  • 1 cup water
  • Salt and pepper to taste
  • 1 tbsp fresh rosemary
Instructions
  1. Add stock and water to large saucepan, before adding onion, garlic, leek slices, carrot, and celery. Bring to a boil, simmering for 10 minutes.
  2. Add barley and lentils, simmering for an additional 40 minutes.
  3. Season with salt and pepper, then garnish with rosemary.

 

minty fresh pea soup
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Minty Fresh Pea Soup
Prep Time
2 mins
Cook Time
13 mins
Total Time
15 mins
 
Calories: 90 kcal
Ingredients
  • 120 grams fresh peas
  • 1 small onion diced
  • 1 garlic clove minced
  • 3 cups vegetable stock
  • 3 tbsp mint chopped
  • 1 tsp olive oil
  • Salt and pepper to taste
Instructions
  1. Heat out in a saucepan, adding onions and garlic. Cook for 5-6 minutes.
  2. Add stock, bring to a boil, then a drop in the peas. Cook for an additional 5 minutes.
  3. Add mint, salt and pepper, cooking for 1-2 minutes.
  4. Blend until smooth, serve hot.

 

flavorful celery soup
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Flavorful Celery Soup
Prep Time
5 mins
Cook Time
25 mins
Total Time
30 mins
 
Calories: 50 kcal
Ingredients
  • 3 celery stalks chopped
  • 1 small onion diced
  • 1 small potato cubed
  • ½ tsp of each: cumin ground coriander, and paprika
  • 1 tsp fresh thyme
  • 3 cups vegetable stock
  • ½ tsp olive oil
Instructions
  1. Heat oil, cooking onions until translucent (5-6 minutes).
  2. Add spices, potato, celery, and stock. Simmer for 15-20 minutes.
  3. Blitz using a stick blender, garnish with thyme.

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