Soups and Salads to Help You Lose Weight

August 27, 2019
Start your meal with a healthy soup or salad to stay slim. Filling up on fiber- and water-rich foods first can stop you from overeating later. Research shows that eating a first-course salad can reduce overall calorie intake at a meal by up to 12 percent. Enjoy these healthy soup or salad recipes.Download a Free Cookbook with Healthy Salad Recipes!Watch Video
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The Wedge

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Forget iceberg; the traditional Wedge salad is better with Romaine lettuce and a healthier ranch-style dressing.

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Garden-Fresh Asparagus Soup

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This lemony asparagus soup is spiced with a touch of curry and gets added richness from “lite” coconut milk and creamy red potatoes. Top it with a dollop of crème fraîche or plain yogurt and serve warm or chilled.

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Creamy Chopped Cauliflower Salad

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Caraway and cauliflower are a match that brings to mind wursts, kraut and foamy, cold mugs of beer. Alas, not everyone loves that caraway flavor so leave out the caraway seeds if you prefer--the salad's wonderful either way.

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Spinach & Warm Mushroom Salad

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In this hearty mushroom and spinach salad recipe, sturdier “mature” spinach leaves hold up better than baby spinach when tossed with the warm mushroom-and-bacon vinaigrette.

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Spinach Soup with Rosemary Croutons

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Rosemary has a strong flavor, but offers only a subtle hint in this spinach soup. If you like, any seasonal greens you have on hand can be substituted for the spinach.

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Fattoush

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Toasting the pita adds crunch to this bright-tasting salad, and a drizzle of olive oil and a sprinkle of ground sumac--the berry of a bush that grows wild all over Lebanon--add depth. Letting the salad sit for a bit before eating allows the pita to soak up the lemony dressing.

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Broccoli, Cannellini Bean & Cheddar Soup

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White beans pureed into this broccoli soup make it extra creamy so you don't need heaps of cheese to do the job. Serve with a crunchy whole-grain roll and a glass of winter ale.

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Smoked Trout Salad with Herb & Horseradish Dressing

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Smoked trout tops heart-shaped watercress and mixed greens tossed with creamy horseradish dressing in this protein-packed appetizer salad.

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Mixed Green Salad with Grapefruit & Cranberries

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Grapefruit juice is the base for the tangy vinaigrette on this salad studded with grapefruit segments and dried cranberries. It serves 12 as a starter or about 6 if you'd like a large portion per person.

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Melon, Tomato & Onion Salad with Goat Cheese

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In this beautiful riff on the traditional tomato, mozzarella and basil salad, sweet melon slices are layered with tomato and cucumber and topped with crumbled goat cheese, crisp onion and fresh basil. Any variety of pale green- or orange-fleshed melon will work well in this melon, tomato and onion salad. Compose the salad on a large platter for a crowd or make it more elegant by assembling it on individual plates. Either way it'll look gorgeous.

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Bold Winter Greens Salad

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For this cousin of the Caesar salad use a combination of winter greens, such as radicchio and escarole; the anchovies and lemon juice temper their bitterness. Vary the amount of garlic and anchovy according to your preference.

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Curried Carrot Soup

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If you like a bit of heat, use hot Madras curry powder in this recipe. Serve as a light lunch or as an appetizer before supper.

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Golden Summer Squash & Corn Soup

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Pureed summer squash makes a delicious base for this summery squash and corn soup. Start your meal with the soup or enjoy it as a light lunch. Fresh thyme and briny feta cheese give it fabulous flavor. For a variation, try the soup with any herb you have on hand or goat cheese in place of feta.

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Grilled Tomato Gazpacho

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Grill the vegetables for this refreshing soup earlier in the day or even the night before. We sometimes serve the gazpacho in clear Spanish wine tumblers to show off the rich color.

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Creamy Watercress Soup

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Classic steakhouse flavors--horseradish, watercress and blue cheese--are combined in this pureed soup. The spicy, bold flavor of watercress pairs well with the rich flavor of beef, so we use beef broth as the base for the soup. Vegetable broth works, too, if you want to make a vegetarian version.

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Baja Butternut Squash Soup

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This silky-smooth butternut soup gets a hit of spice from chipotle, cloves and cumin. Adapted from Chef Jesús González, Chef of La Cocina Que Canta at Rancho La Puerta.

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Cheddar Cauliflower Soup

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Start your meal off with a bowl of this satisfying, easy cheesy cauliflower soup.

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Potato-Artichoke Soup

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This luxurious potato-artichoke soup is simple enough to be served with a salad for dinner, yet turns into an elegant first course when you top it with a slice of garlic-rubbed crostini smeared with olive tapenade.

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Tomato Soup

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This simple tomato soup is perfect paired with your favorite grilled cheese sandwich. Make a double batch and freeze the extra for rainy-day emergencies.

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Creamy Cucumber Soup

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There's no reason to only use cucumbers raw--they are wonderful sautéed then pureed with avocado for a silken-textured soup that's good warm or cold.

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Corn, Arugula & Tomato Salad

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Fresh corn and tomatoes make an especially attractive and delicious summer salad. Sweet corn balances the peppery arugula and tart tomatoes.

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Rustic Parsley & Orzo Soup with Walnuts

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This soup recipe is based on a traditional pasta dish that consists of lots of parsley, garlic, chopped walnuts, hot chile and olive oil, all fried up and tossed with pasta. We amped up the greens, made the pasta a nutritious supporting player and turned the recipe into a soup. It's best served immediately, because the orzo will absorb liquid as the soup is held. Thin any leftover soup with more vegetable broth, if desired.

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Very Green Lentil Soup

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Lentils seem to go well with just about anything, and here they play well with a collection of greens and some cumin and coriander to add a gentle spicy note to this soup recipe. The result is a hearty winter soup with layers of flavor. Both French green lentils (available in natural-foods stores and specialty markets) and more commonly available brown lentils are delicious in this soup. The French green lentils hold their shape better when cooked, while brown lentils will start to break down a bit.

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Squash & Corn Chowder

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In this healthy corn chowder recipe, heavy cream is replaced with milk and flour-thickened chicken broth and we keep sodium amounts reasonable with lower-sodium broth. By making your own homemade creamy vegetable and corn chowder, you'll save up to 300 calories, 20 grams of saturated fat and 500 milligrams of sodium per serving compared to many store-bought or restaurant chowders.

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Orange, Anchovy & Olive Salad

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This delightful Italian salad recipe brings together oranges, olives and anchovies. Beautiful and refreshing, this simple salad can easily be made ahead. Serve as a first course or with roasted chicken.

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Baked Vegetable Soup

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Originally prepared in the wood-burning hearths of Italian homes, this peasant-style healthy vegetable soup recipe is simple to make in a modern oven. Brimming with artichokes, mushrooms, zucchini and leeks, this easy soup heats up the house as it becomes the perfect warming meal.

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Clam Chowder

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In this healthy clam chowder recipe, traditional heavy cream is replaced with milk and flour-thickened clam juice and we keep sodium amounts reasonable with lower-sodium clam juice instead of higher-sodium broths. By making your own creamy clam chowder, you can save up to 300 calories, 20 grams of saturated fat and 500 milligrams of sodium per serving compared to many store-bought or restaurant chowders.

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