500-Calorie Dinners: Soups
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.
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:
- Serve with:
- Mixed Lettuce Salad with Cucumber Herb Vinaigrette
- 83 calories
- Warm corn tortilla (6-inch)
- 70 calories
- Choose one dessert:
- Fast Strawberry Frozen Yogurt
- 100 calories
- Indoor S'mores
- 98 calories
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:
- Serve with:
- Toasted whole-grain baguette (2 inches)
- 132 calories
- Garlic & Herb Pita Chips
- 117 calories
- Choose one side dish:
- Orange Crisps with Citrus Fruit Salad
- 128 calories
- White wine (5-ounce glass)
- 116 calories
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:
- Serve with:
- Garlic & Herb Pita Chips
- 117 calories
- Whole-Grain Rice Pilaf
- 97 calories
- Choose one vegetable:
- Mixed Lettuce Salad with Cucumber Herb Vinaigrette
- 83 calories
- Creamy Chopped Cauliflower Salad
- 48 calories
- Choose one dessert:
- Raspberry Applesauce
- 67 calories
- Chewy Chocolate Cookies
- 68 calories
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:
- Serve with:
- Quinoa(1/2 cup)
- 111 calories
- Brown rice(1/2 cup)
- 109 calories
- Choose one side dish:
- Chocolate-Dipped Gingersnaps
- 157 calories
- Pilsner (12-ounce glass)
- 169 calories
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
- Choose one vegetable:
- Brussels Sprouts with Bacon-Horseradish Cream
- 80 calories
- Roasted Squash & Fennel with Thyme
- 66 calories
Pictured Recipe: Smoky Corn & Black Bean Pizza
More 500-Calorie Dinners