Soup can be the ultimate comfort food, but it doesn’t have to be heavy or high in calories.

In this collection, we’ve curated 12 delicious low-calorie soup recipes that are not only nutritious but can also be whipped up in under 30 minutes.

Whether you’re looking for a quick lunch or a light dinner, these soups are packed with flavor and wholesome ingredients that will satisfy your cravings without the guilt.

Get ready to indulge in vibrant colors, aromatic spices, and hearty textures that will make your taste buds sing!

Contents

• 1. Creamy Cauliflower Soup
• 2. Spicy Tomato Basil Soup
• 3. Zucchini Noodle Soup
• 4. Lentil and Spinach Soup
• 5. Thai Coconut Soup
• 6. Butternut Squash Soup
• 7. Mushroom Barley Soup
• 8. Carrot Ginger Soup
• 9. Vegetable Minestrone Soup
• 10. Sweet Potato and Black Bean Soup
• 11. Pea and Mint Soup
• 12. Cabbage Soup

1. Creamy Cauliflower Soup

This creamy cauliflower soup is a delightful blend of smoothness and flavor, making it perfect for those chilly nights when you crave something warm and comforting.

Packed with vitamins and nutrients, this soup utilizes the natural richness of cauliflower, allowing you to enjoy a luxurious texture without relying on heavy creams.

In just 30 minutes, you can savor a bowl of this delicious soup, ideally served in stylish soup bowls and garnished with toasted almonds and fresh chives. For the perfect herb topping, consider using handy chive scissors to easily snip fresh chives, adding a delightful crunch that beautifully complements the creamy base.

With its low-calorie profile yet high satisfaction, this soup is an ideal choice for a light dinner or lunch. Plus, to achieve that silky smooth texture, a high-quality blender is essential, along with precise measurements from measuring spoons to ensure your ingredients are just right.

2. Spicy Tomato Basil Soup

This vibrant tomato basil soup combines the classic flavors you love with a spicy twist that elevates it to new heights!

Rich in antioxidants, tomatoes offer a burst of flavor, while fresh basil adds a delightful aroma consider growing your own with a basil plant for the freshest taste.

In under 30 minutes, you can whip up a comforting bowl that warms your soul, enhanced with a hint of heat from red pepper flakes.

To blend your soup to the perfect consistency, try using an immersion blender, making cleanup a breeze as well.

Serve it with a slice of whole-grain bread using a stylish serving spoon for an elegant presentation.

This soup is not only low in calories but also incredibly nourishing and satisfying, making it the perfect addition to your healthy eating repertoire. Don’t forget to cook it in a durable soup pot for optimal results!

Ingredients:
– 2 tablespoons olive oil
– 1 medium onion, chopped
– 2 cloves garlic, minced
– 1 can (28 ounces) crushed tomatoes
– 2 cups vegetable broth
– 1 teaspoon sugar
– 1 teaspoon dried oregano
– 1/2 teaspoon red pepper flakes (adjust to taste)
– Salt and pepper to taste
– 1/2 cup fresh basil leaves, chopped
– Optional: 1/4 cup heavy cream or coconut milk for creaminess

Instructions:
1. In a large soup pot, heat the olive oil over medium heat. Add the chopped onion and saute until translucent, about 5 minutes.

2. Stir in the minced garlic and cook for another minute until fragrant.

3. Pour in the crushed tomatoes and vegetable broth. Add the sugar, dried oregano, red pepper flakes, salt, and pepper. Stir to combine.

4. Bring the soup to a gentle simmer and let it cook for about 15 minutes, allowing the flavors to meld.

5. Remove the pot from heat and add the fresh basil leaves. For a smoother texture, use an immersion blender.

6. If you prefer a creamier soup, stir in the heavy cream or coconut milk at this stage. Adjust seasoning as needed.

7. Serve hot, garnished with extra basil if desired, and enjoy with a slice of whole-grain bread using a stylish serving spoon.

3. Zucchini Noodle Soup

Embrace the low-carb trend with this delicious zucchini noodle soup!

By using spiralized zucchini as a substitute for traditional noodles, this soup becomes a light yet filling option, perfect for a healthy meal. To create your zucchini noodles effortlessly, consider investing in a spiralizer; it’s essential for crafting those delightful spirals.

Packed with colorful vegetables and fragrant herbs, this nourishing bowl can be prepared in just 30 minutes. As you slice and prep your ingredients, a vegetable peeler can help you achieve perfectly thin and tender veggies to complement your soup.

The vibrant colors and fresh flavors will make this dish a family favorite, and it’s a fantastic way to sneak in extra servings of vegetables! When it comes time to serve, a handy soup ladle will ensure you get every last drop into your bowls. Don’t forget to prepare your ingredients in a spacious mixing bowl for easy cleanup and organization.

Ingredients:

– 2 medium zucchinis (spiralized)
– 1 tablespoon olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 carrot, sliced thinly
– 1 bell pepper (any color), chopped
– 4 cups vegetable broth
– 1 can (14.5 oz) diced tomatoes, undrained
– 1 teaspoon dried oregano
– 1 teaspoon dried basil
– Salt and pepper to taste
– Fresh parsley or basil for garnish (optional)

Instructions:

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

2. Add the diced onion and saute until translucent, about 3-4 minutes.

3. Stir in the minced garlic and cook for an additional minute, until fragrant.

4. Add the sliced carrot and chopped bell pepper. Cook for another 5 minutes, stirring occasionally.

5. Pour in the vegetable broth and diced tomatoes. Add the dried oregano, dried basil, salt, and pepper.

6. Bring the soup to a boil, then reduce the heat and let it simmer for about 10 minutes.

7. Stir in the spiralized zucchini and cook for an additional 2-3 minutes, just until the zucchini noodles are tender.

8. Taste and adjust seasoning if necessary. Serve hot, garnished with fresh parsley or basil if desired.

Enjoy your healthy creation!

4. Lentil and Spinach Soup

This hearty lentil and spinach soup is a true nutritional powerhouse!

With protein-rich lentils and iron-packed spinach, this dish is not only filling but also incredibly healthy.

In just 30 minutes, you can whip up a warm bowl of goodness that is both comforting and energizing.

To prepare this delicious soup, you’ll need a reliable soup pot to combine all the ingredients.

Enhance the flavor with spices like cumin and coriander, which you can easily grind fresh using a spice grinder.

Don’t forget to measure your ingredients accurately with measuring spoons for the best results.

This delightful soup is sure to become a staple in your kitchen, and you’ll find yourself coming back for seconds!

5. Thai Coconut Soup

Transport your taste buds to Thailand with this aromatic coconut soup!

Infused with fragrant lemongrass stalks and zesty ginger, this dish is not only soothing but also a delightful escape for your senses.

By using light coconut milk, you can enjoy a creamy consistency without the extra calories, making it a guilt-free indulgence.

In just 30 minutes, you can savor this comforting yet exotic soup, perfect for any meal. Don’t forget to serve it with a handy soup ladle to enjoy every last drop!

Ingredients:

– 1 tablespoon olive oil
– 1 medium onion, chopped
– 2 cloves garlic, minced
– 1-inch piece of ginger, grated
– 2 stalks lemongrass, trimmed and smashed
– 4 cups vegetable broth
– 1 can (13.5 oz) light coconut milk
– 1 cup mushrooms, sliced
– 1 bell pepper, sliced
– 1 cup baby spinach
– 2 tablespoons soy sauce
– Juice of 1 lime
– Fresh cilantro, for garnish
– Salt and pepper, to taste

Instructions:

1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and saute until translucent, about 3-4 minutes.

2. Stir in the minced garlic and grated ginger, cooking for an additional minute until fragrant.

3. Add the smashed lemongrass stalks and vegetable broth to the pot. Bring to a boil, then reduce heat and let it simmer for about 10 minutes to infuse the flavors.

4. Remove the lemongrass and stir in the light coconut milk, sliced mushrooms, and bell pepper. Simmer for another 5 minutes until the vegetables are tender.

5. Mix in the baby spinach, soy sauce, and lime juice. Season with salt and pepper to taste, and let it cook for an additional 2-3 minutes.

6. Ladle the soup into bowls and garnish with fresh cilantro. Serve warm and enjoy your delightful Thai coconut soup!

6. Butternut Squash Soup

This creamy butternut squash soup is a beloved choice for fall, brimming with flavor and packed with nutrition! The naturally sweet and slightly spicy butternut squash creates a wonderfully creamy texture without the need for dairy, making it a perfect option for those looking to enjoy a lighter meal.

In just 30 minutes, you can savor a comforting bowl that’s ideal for chilly evenings, and it’s easy to prepare with the right tools. An excellent butternut squash will be the star of your dish, while an immersion blender will help you achieve that silky smooth texture effortlessly. Don’t forget to measure your ingredients accurately with measuring cups for perfect results every time.

As the soup simmers in your soup pot, the delightful aromas of nutmeg and cinnamon will fill your home, creating a warm and inviting atmosphere that’s sure to please everyone!

Ingredients:

– 1 medium butternut squash, peeled and diced
– 1 medium onion, chopped
– 2 cloves garlic, minced
– 4 cups vegetable broth
– 1 teaspoon olive oil
– 1 teaspoon ground nutmeg
– 1 teaspoon ground cinnamon
– Salt and pepper to taste
– Optional: 1/2 cup coconut milk for extra creaminess

Instructions:

1. In a large soup pot, heat the olive oil over medium heat. Add the chopped onion and saute until translucent, about 5 minutes.

2. Stir in the minced garlic and cook for an additional minute until fragrant.

3. Add the diced butternut squash, vegetable broth, nutmeg, and cinnamon to the pot. Bring the mixture to a boil.

4. Reduce the heat to a simmer and let it cook for about 15-20 minutes, or until the butternut squash is tender.

5. Remove from heat and, using an immersion blender, blend the soup until smooth. If you prefer a creamier texture, stir in coconut milk at this point.

6. Season with salt and pepper to taste, and serve hot, garnished with a sprinkle of cinnamon or a drizzle of olive oil if desired.

7. Mushroom Barley Soup

This hearty mushroom barley soup is a beloved comfort food, brimming with rich flavors and essential nutrients!

Packed with earthy mushrooms and fiber-rich barley, this soup offers a filling and nutritious option that is perfect for any meal.

In just 30 minutes, you can create a warm and satisfying bowl that pairs wonderfully with a slice of crusty bread.

To enhance your cooking experience, consider using a quality soup pot and stirring with a durable wooden spoon.

With the umami flavor from the mushrooms, this soup is a delightful choice for both vegetarians and meat lovers alike!

Ingredients:

– 1 cup pearl barley
– 8 oz mushrooms, sliced (such as cremini or button)
– 1 medium onion, diced
– 2 cloves garlic, minced
– 2 carrots, diced
– 2 celery stalks, diced
– 6 cups vegetable broth (or chicken broth for non-vegetarian option)
– 2 tbsp olive oil
– 1 tsp dried thyme
– 1 bay leaf
– Salt and pepper to taste
– Fresh parsley, chopped (for garnish)

Instructions:

1. In a large soup pot, heat the olive oil over medium heat.

2. Add the diced onion, carrots, and celery. Sauté for about 5 minutes until the vegetables are softened.

3. Stir in the minced garlic and sliced mushrooms, cooking for an additional 5 minutes until the mushrooms release their moisture.

4. Add the pearl barley, vegetable broth, thyme, bay leaf, salt, and pepper to the pot.

5. Bring the mixture to a boil, then reduce the heat and let it simmer for about 25 minutes, or until the barley is tender.

6. Remove the bay leaf, taste, and adjust seasoning if necessary.

7. Serve hot, garnished with fresh parsley, alongside a slice of crusty bread for a complete meal.

8. Carrot Ginger Soup

Brighten your day with a refreshing bowl of carrot ginger soup!

This delightful recipe blends the natural sweetness of carrots with the zing of ginger, creating a flavor profile that’s both soothing and revitalizing.

Not only is this soup low in calories, but it also packs a punch with vitamin A and antioxidants, making it a nutritious choice for any time of the year.

In just 30 minutes, you can whip up this delicious dish using a high-quality blender to achieve the perfect creamy texture, and serve it in your favorite serving bowls for an appealing presentation. Enjoy!

Ingredients:

– 1 tablespoon olive oil
– 1 medium onion, chopped
– 2 cloves garlic, minced
– 1 pound carrots, peeled and sliced
– 1 tablespoon fresh ginger, grated
– 4 cups vegetable broth
– Salt and pepper to taste
– Optional: 1 tablespoon lemon juice
– Optional: Fresh herbs for garnish (like cilantro or parsley)

Instructions:

1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and saute for about 5 minutes, or until translucent.

2. Stir in the minced garlic and grated ginger, cooking for another minute until fragrant.

3. Add the sliced carrots to the pot and pour in the vegetable broth. Bring the mixture to a boil, then reduce the heat to a simmer.

4. Cover and let it cook for about 15-20 minutes, or until the carrots are tender.

5. Once the carrots are cooked, use a high-quality blender to carefully blend the soup until smooth and creamy.

6. Season with salt and pepper to taste. If desired, add lemon juice for an extra zing.

7. Serve hot in your favorite bowls and garnish with fresh herbs if you like.

9. Vegetable Minestrone Soup

This vibrant vegetable minestrone soup is a delightful mix of fresh vegetables and hearty beans, creating a nourishing dish that’s as pleasing to the eye as it is to the palate.

In just 30 minutes, you can savor a warm and comforting bowl that’s packed with essential nutrients, making it an excellent choice for both lunch and dinner.

The combination of colorful vegetables, protein-rich beans, and delicious minestrone pasta ensures a complete meal you’ll love.

To prepare this wholesome soup, consider using a quality soup pot for even cooking and a set of measuring cups to get your ingredients just right.

A sturdy serving spoon will help you ladle out the perfect portion for yourself and your loved ones!

Ingredients:

– 1 tablespoon olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 2 carrots, diced
– 2 celery stalks, diced
– 1 zucchini, diced
– 1 bell pepper, diced (any color)
– 1 can (14 oz) diced tomatoes
– 4 cups vegetable broth
– 1 can (15 oz) cannellini beans, drained and rinsed
– 1 cup minestrone pasta
– 1 teaspoon dried oregano
– 1 teaspoon dried basil
– Salt and pepper to taste
– Fresh parsley, chopped, for garnish

Instructions:

1. In a large soup pot, heat the olive oil over medium heat.

2. Add the diced onion and garlic, sautéing until the onion becomes translucent, about 3-4 minutes.

3. Stir in the carrots and celery, cooking for another 3-4 minutes until they start to soften.

4. Add the zucchini and bell pepper, continuing to cook for an additional 2-3 minutes.

5. Pour in the diced tomatoes and vegetable broth, bringing the mixture to a boil.

6. Stir in the cannellini beans, minestrone pasta, oregano, and basil.

7. Reduce the heat and let the soup simmer for 10-12 minutes, or until the pasta is cooked al dente.

8. Season with salt and pepper to taste.

9. Serve hot, garnished with fresh parsley.

10. Sweet Potato and Black Bean Soup

Indulge in the vibrant flavors of this sweet potato and black bean soup, a dish that is as delightful as it is nutritious!

Featuring the natural sweetness of sweet potatoes paired with the hearty goodness of black beans, this soup is a true powerhouse of nutrition.

In just 30 minutes, you can whip up a bowl that is both filling and satisfying, making it an ideal choice for a quick weeknight dinner.

To enhance your cooking experience, consider using a quality soup pot for perfect results, and serve your delicious creation in beautiful serving bowls that will impress your family and friends.

The blend of spices complements the sweet potatoes beautifully, creating a delightful balance that will leave you craving more!

Ingredients:

– 2 medium sweet potatoes, peeled and diced
– 1 can (15 oz) black beans, drained and rinsed
– 1 small onion, diced
– 2 cloves garlic, minced
– 4 cups vegetable broth
– 1 teaspoon cumin
– 1 teaspoon smoked paprika
– ½ teaspoon chilli powder (adjust to taste)
– Salt and pepper to taste
– 1 tablespoon olive oil
– Fresh cilantro for garnish (optional)
– Lime wedges for serving (optional)

Instructions:

1. Heat olive oil in a large soup pot over medium heat. Add the diced onion and saute until translucent, about 5 minutes.

2. Stir in the minced garlic and cook for an additional minute until fragrant.

3. Add the diced sweet potatoes, black beans, cumin, smoked paprika, chili powder, salt, and pepper to the pot. Stir to combine.

4. Pour in the vegetable broth and bring the mixture to a boil. Once boiling, reduce the heat to a simmer and cover the pot.

5. Let the soup simmer for about 15-20 minutes, or until the sweet potatoes are tender.

6. Use an immersion blender to puree the soup to your desired consistency. If you prefer a chunkier soup, blend only part of it.

7. Taste and adjust the seasoning if necessary.

8. Serve hot, garnished with fresh cilantro and lime wedges for an extra burst of flavor.

11. Pea and Mint Soup

Refresh your palate with this vibrant pea and mint soup! The delightful combination of sweet fresh peas and aromatic mint leaves creates an invigorating flavor profile that is both delicious and satisfying.

In just 30 minutes, this soup can serve as a wonderful starter or a light meal, making it ideal for any occasion. To achieve the perfect smooth texture, consider using an immersion blender for easy blending right in your pot.

Additionally, having accurate measurements is essential for any recipe, so don’t forget to use measuring cups to get the proportions just right. This soup is not only low in calories but also beautifully green and refreshing, making it a perfect choice for any season!

Ingredients:

– 2 cups fresh peas (or frozen peas)
– 1 medium onion, chopped
– 2 tablespoons olive oil
– 4 cups vegetable broth
– 1 cup fresh mint leaves, loosely packed
– Salt and pepper, to taste
– Optional: a squeeze of lemon juice for brightness

Instructions:

1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and saute until it becomes translucent, about 5 minutes.

2. Add the fresh or frozen peas to the pot and stir for another 2-3 minutes.

3. Pour in the vegetable broth and bring the mixture to a gentle boil. Reduce the heat and let it simmer for about 10 minutes, allowing the flavors to meld.

4. Remove the pot from heat and stir in the fresh mint leaves. Let it sit for a minute to infuse the mint flavor.

5. Using an immersion blender, blend the soup until smooth. If you prefer a chunkier texture, blend only half of the soup and leave the rest as is.

6. Season with salt and pepper to taste, and add a squeeze of lemon juice if desired.

7. Serve hot, garnished with a few extra mint leaves for an elegant touch.

12. Cabbage Soup

This delightful cabbage soup is a timeless classic, perfect for anyone seeking a light and nutritious meal. Cabbage, which you can easily find here, is low in calories and high in fiber, making it an excellent foundation for a wholesome soup.

In just under 30 minutes, you can savor a steaming bowl filled with vibrant vegetables and a savory broth, made even better with quality vegetable broth. This soup is also a fantastic choice for detoxing, and you can enhance the flavors with a splash of vinegar or lemon juice just before serving.

For easy cooking, you’ll want to have a reliable soup pot on hand, as well as measuring spoons to ensure your ingredients are perfectly balanced. Enjoy this simple yet delicious soup that nourishes your body and delights your taste buds!

Ingredients:

– 1 medium head of cabbage, chopped
– 1 large onion, diced
– 2 carrots, sliced
– 2 celery stalks, chopped
– 3 cloves of garlic, minced
– 6 cups of vegetable broth
– 1 can (14.5 oz) of diced tomatoes, undrained
– 1 teaspoon dried thyme
– 1 teaspoon dried oregano
– Salt and pepper to taste
– Optional: splash of vinegar or lemon juice for serving

Instructions:

1. In a large soup pot, heat a splash of olive oil over medium heat. Add the diced onion, carrots, and celery, sauteing until they start to soften (about 5 minutes).

2. Stir in the minced garlic and cook for an additional minute until fragrant.

3. Add the chopped cabbage to the pot, stirring to combine with the other vegetables.

4. Pour in the vegetable broth and add the diced tomatoes, thyme, oregano, salt, and pepper. Bring the mixture to a gentle boil.

5. Reduce the heat and let the soup simmer for about 15 minutes, or until the cabbage is tender.

6. Taste and adjust seasoning as needed. For an extra kick, add a splash of vinegar or lemon juice just before serving.

7. Serve hot and enjoy your nourishing bowl of cabbage soup!

Conclusion

These 12 low-calorie soup recipes are not just quick to prepare but also packed with nutrition and flavor.

From creamy to hearty, there’s something for everyone in this collection.

So why not gather your ingredients and whip up a healthy, delicious soup today? You’ll enjoy the warmth and comfort these recipes bring to your table!

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