If you're trying to feel full on fewer calories, learn to love soups.

Research has shown that people who start a meal with soup eat 20 percent fewer calories over the course of their meal. But don't just think of soup as a starter. These hearty soups include beans, chicken, fish or lean beef so they're substantial enough to be a main course. Browse through these soup recipes to choose your main dish, then pick from the suggested side dishes, desserts or drinks to round out your 500-calorie meal.

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Pictured Recipe: Caldo Tlalpeño

Caldo Tlalpeño

283 calories
Although there are many variations of this Mexican chicken soup, spicy chipotle chiles are always part of the broth. To round out your 500-calorie meal, serve with one from each group:

Pictured Recipe: Fragrant Fish Soup

Fragrant Fish Soup

229 calories
Lemony rice, delicately flavored broth and gently poached tilapia are topped with a colorful blend of vegetables and herbs. The aromatic mint provides fresh and complex flavor. To round out your 500-calorie meal, serve with one from each group:

Pictured Recipe: Moroccan Vegetable Soup (Chorba)

Moroccan Vegetable Soup (Chorba)

237 calories
This hearty Moroccan soup gets its rich, golden-orange color from turmeric. To round out your 500-calorie meal, serve with one from each group:

Pictured Recipe: Hawaiian Ginger-Chicken Stew

Hawaiian Ginger-Chicken Stew

198 calories
This chicken stew has a bold ginger-flavored broth and provides a whole serving of dark leafy greens in each bowl. To round out your 500-calorie meal, serve with one from each group:

Pictured Recipe: Flemish Beef Stew

Flemish Beef Stew

303 calories
For this slow-cooker interpretation of Carbonnades Flamandes, a Flemish stew made with beer, if you can't find a brown ale, use a strong, dark beer (but not a stout). To round out your 500-calorie meal, serve with one from each group:

  • Serve with:
  • Brown rice(1/2 cup)
  • 109 calories
  • Whole-wheat orzo (1/2 cup)
  • 87 calories

Pictured Recipe: Smoky Corn & Black Bean Pizza

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