Low-Calorie Soup Recipes for Fall

August 27, 2019
Slim down with satisfying and comforting fall soup recipes. These yummy low-calorie soup recipes are comforting without the excess calories in some creamy soups. We’ve slimmed down our low-calorie soup recipes and added in fiber-rich vegetables and lean proteins to make them even more satisfying.Download a FREE Cookbook of Our Best Fall Recipes!
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Butternut Squash and Carrot Soup

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This elegant and smooth squash soup recipe gives you more than your daily quota for vitamin A in just one bowl.

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Chicken Vegetable Soup

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The barley adds texture, flavor, and a healthy dose of fiber to this heart-healthy main-dish soup recipe.

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Pasta e Fagioli

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This is the classic Italian soup recipe (pasta and beans in a tomato base), though we've reduced the sodium and swapped in whole-grain pasta. Tailor it to your taste with anchovy and crushed red pepper as desired.

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Pumpkin Spice Butternut Squash Soup

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Simmer up a light and tasty fall soup, made creamy with coconut milk and Greek yogurt.

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Slow-Cooker French Onion Soup

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In this genius slow-cooker soup recipe, two types of onions are caramelized for hours before adding a sherry-spiked broth. For a bistro-worthy presentation, ladle the soup into ovenproof crocks, top with the bread and cheese and broil.

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Easy Butternut Squash Soup

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Just a touch of brown sugar sweetens this simple soup that gets its creaminess from pureed squash and fat-free evaporated milk.

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Southwestern Vegetable Chowder

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In this healthy vegetable chowder recipe, heavy cream is replaced with milk and flour-thickened vegetable broth and we keep sodium amounts reasonable with lower-sodium broth. By making your own creamy vegetarian 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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Creamy Hungarian Mushroom Soup

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Mushroom-soup lovers, this soup is for you! Russet potatoes make it hearty, and dill and paprika add plenty of flavor. We skip the generous amount of full-fat sour cream and butter typically used in creamy mushroom soups. Serve with a green salad and warm pumpernickel bread.

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Swedish Yellow Split Pea Soup with Ham

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This yellow split pea soup has fresh ginger to give it a bright flavor. Use the best ham you can find to get the most flavor.

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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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Roasted Tomato and Vegetable Soup

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This veggie-packed side-dish soup can be made in the slow cooker. Just make a few tweaks (see Variation).

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Tortilla Soup

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Here's a version of chicken tortilla soup that's both super-easy and delicious. To make it even quicker, use crumbled baked tortilla chips in place of the homemade tortilla strips and skip Steps 1-2. Serve with vinegary coleslaw, lime wedges and hot sauce.

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Indonesian Chicken and Soba Noodle Soup

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This satisfying veggie-packed chicken soup variation is ready in 45 minutes.

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Slow-Cooker Stout & Chicken Stew

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Chicken thighs can take plenty of cooking without getting tough or drying out, which makes them perfect for the slow cooker. Here we braise them in Guinness stout along with hearty vegetables, with just the right amount of bacon for added savoriness.

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Basic Green Soup

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This chard and spinach soup gets complex flavor from slowly cooked onions and lemon juice, while a sprinkle of rice gives it body and a velvety texture. Serve with a swirl of fruity, fragrant extra-virgin olive oil for richness.

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Sweet Potato & Black Bean Chili

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Make a double batch of this quick vegetarian chili, full of black beans and sweet potatoes, and eat it for lunch the next day or freeze the extras for another night. We love the smoky heat from the ground chipotle, but omit it if you prefer a mild chili. Serve with tortilla chips or cornbread and coleslaw.

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Quick Beef & Barley Soup

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Quick-cooking barley and sirloin help get this beef-and-barley soup on the table in a snap--and it doubles easily. If leftovers get too thick in the fridge, add a little broth when you reheat it. Serve with crusty bread and a glass of malbec.

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Southwestern Three-Bean & Barley Soup

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Serve this zesty bean and barley soup garnished with chopped fresh cilantro and a squeeze of lime, if desired.

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Pureed Broccoli Soup

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In this easy broccoli soup recipe, broccoli cooks together with onions, celery, garlic and fresh herbs and is puréed into a delicious creamy soup. Try this healthy broccoli soup alongside grilled cheese sandwiches or as a starter for a simple dinner.

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Seafood Gumbo

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Gumbo, a hearty stew made with anything from sausage or duck to rabbit or seafood, starts with a roux cooked until it turns dark and nutty, giving the stew recipe its signature earthy flavor. This crab and shrimp gumbo recipe comes from Eula Mae Doré, who was the cook at the Commissary on Avery Island, home to the Tabasco company. She learned Cajun cooking by watching, rather than from cookbooks. Serve with brown rice. (Recipe adapted from Eula Mae's Cajun Kitchen by Eula Mae Doré and Marcelle R. Bienvenu; Harvard Common Press, 2007.)

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Tofu & Vegetable Stew

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A predominance of umami ingredients (tofu, miso, eggs and soy sauce) make this chunky vegetable stew recipe wonderfully hearty. Use firm silken tofu if you prefer a soft texture; opt for regular firm tofu for more chew.

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Ribollita Soup

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Ribollita, a traditional hearty Tuscan soup, typically uses day-old bread to add body and thicken the broth. This ribollita recipe uses a bean mash, which keeps the soup gluten-free and adds fiber. Garnish with extra-virgin olive oil or pepper and grated Parmesan.

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Salmon Chowder

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The flavor of this salmon chowder is greatly enhanced by adding either fresh dill or dried tarragon: each herb lends its own distinctively different and appealing character to the soup. Even if you don't keep instant mashed potatoes in your pantry, it's worth picking some up for this soup. They give the soup a thick, chowder texture without any heavy cream or butter. Leftover mashed potatoes work too, but give a slightly less-velvety texture. Recipe by Nancy Baggett for EatingWell.

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Green Curry Soup

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This aromatic green curry soup is packed with spinach, mushrooms, green beans and broccoli stems (save the florets for another night). Green curry paste gives this soup a delicately spicy broth. The vegetables are cooked just enough to be tender, but retain their freshness and distinct textures.

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Green Soup with Yams & Sage

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This kale and spinach soup has a beautiful complexity. It's slightly sweet, with a bright note of lemon and the subtle aromatics of thyme, sage and garlic. Japanese yams are marvelously flavorful; they have a dark purplish skin and are snow-white inside. Ask for them at your farmers' market or grocery, but if they are unavailable, regular sweet potatoes can be substituted.

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Chicken & Spinach Soup with Fresh Pesto

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This fragrant, Italian-flavored soup takes advantage of quick-cooking ingredients--boneless, skinless chicken breast, bagged baby spinach and canned beans. It features a simple homemade basil pesto swirled in at the end to add a fresh herb flavor. If you are very pressed for time, you can substitute 3 to 4 tablespoons of a store-bought basil pesto. Recipe by Nancy Baggett for EatingWell.

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Sweet & Sour Beef-Cabbage Soup

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This wholesome sweet-and-sour soup combines beef, caraway seeds, sweet paprika and cabbage--ingredients that star in a number of German dishes. It is particularly nice served with crusty rye bread. For an even heartier soup, add diced cooked potatoes along with the cabbage. Recipe by Nancy Baggett for EatingWell.

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Minestrone with Endive & Pepperoni

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Considering that this minestrone soup incorporates mostly frozen vegetables, it is remarkably savory and aromatic. Look for frozen soup or stew vegetables with potatoes, carrots, celery and onion in the mix to give the soup the best flavor. Although pepperoni isn't traditionally part of minestrone soup, you'll find it's a great shortcut to add spicy, complex flavor. Recipe by Nancy Baggett for EatingWell.

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Black Bean Soup

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This is a zippy Southwestern-flavored black bean soup. We make it with canned beans so it comes together in minutes. If you have leftovers, pack them up in individual serving containers for lunch the next day.

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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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Russian Tortellini Soup

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Many cultures have a version of dumplings; for Russians, they're called pelmeni. One of the ways they're often served is in a cabbage soup. We substitute easier-to-find tortellini in this healthy soup recipe with great results, but if you can find pelmeni, go ahead and use them.

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Wild Rice & Mushroom Soup

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Inspired by creamy turkey and wild rice soup recipes, this vegetarian mushroom soup recipe is a whole lot lighter and gets a rich flavor boost from caramelized leeks. Serve with a green salad with sherry vinaigrette and crusty bread to sop up any bits left in the bowl.

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