Low-Fat Soup Recipes | EatingWell

Staff Picks

Slow-Cooker Vegetable Minestrone Soup

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A winter classic, this crock pot version of minestrone is heavy on the vegetables and light on the pasta, keeping carbs in check while providing plenty of flavor.

Tuscan White Bean Soup

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A pound of dried beans is the inexpensive foundation for this simple, hearty meal. Serve it with slices of whole-wheat bread or a side salad for a complete and satisfying lunch or dinner.

By Lauren Grant

Quick Creamy Tomato Cup-of-Soup

This 3-ingredient easy soup recipe is perfect for a satisfying and healthy afternoon snack or a quick lunch.

By Joyce Hendley

Flat-Belly Soup

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This vegan soup recipe is chock-full of colorful vegetables. All those veggies give this soup plenty of fiber, upping the satisfaction factor while keeping calories low, which can aid in weight loss and lead to--yes--a flatter belly. Vibrant turmeric adds a golden color to the flavorful broth, while cumin and ginger give it a bright, fresh finish. And the best part? This healthy soup recipe takes only 20 minutes, start to finish!

By Marianne Williams

Lentil & Root Veggie Soup

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French green lentils and black lentils hold up well to long, slow cooking without becoming mushy. Save the rinds from used-up blocks of Parmesan in a resealable plastic bag or tightly sealed container in the refrigerator. They give soup broths a rich, savory flavor.

By Annie Peterson

Fresh Tomato Soup

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This tomato soup recipe is full of flavor and perfect to warm you up on a cold day. Pair it with Grilled Cheese Croutons and be reminded of your childhood lunches!

By Diabetic Living Magazine

Turkey & Squash Soup

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This Southwestern-inspired turkey-and-squash soup gets a little kick from crushed red pepper and some zing from fresh lime juice. You can use leftover turkey or chicken (instead of the cutlets); dice it and add a few minutes before serving. Serve with cornbread.

By EatingWell Test Kitchen

Savory Bean Spinach Soup

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Let a slow cooker complete this vegetarian soup. Serve it in cups as a sandwich side or ladle it into bowls for a light meal.

By Diabetic Living Magazine

Moroccan Lentil Soup

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Like most soups, this healthy Moroccan lentil soup recipe gets better with time, so make it a day ahead if you can--or try our easy slow cooker/crock pot recipe variation.

By Joyce Hendley

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.

By Diabetic Living Magazine

Korean Chicken Soup

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This quick and easy spicy chicken soup recipe is made with leftover cooked chicken and is spiked with garlic, ginger and hot sauce.

By Natalie Danford

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.

By EatingWell Test Kitchen

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Inspiration and Ideas

Yucatan Lemon Soup

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Although it's traditionally made with limes (and you could certainly make it that way), Meyer lemons add a gentler, subtle twist to this classic Mexican soup with shrimp, garlic and lots of fresh cilantro. Meyer lemons are usually available only during the winter months; they are rounder and smoother than common lemons. Serve as a light entree with a big salad or as a special starter.

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Like poor people everywhere, mountain people in the South thrived for centuries on food that was indigenous, inexpensive and healthful. These days “soup beans” speak instant comfort to anyone who had familial connections from Appalachia, where every garden produced shelling beans that could be eaten fresh or grown to maturity for dry beans. Serve this thick, stew-like soup with cornbread, pickle relish and diced sweet onion.

Spicy Butternut Squash Soup

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Curried Carrot & Apple Soup

This colorful soup is both simple and delicious. Use apples that cook up soft; McIntosh are great.

All Low-Fat Soup Recipes

Curried Red Lentil Soup

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This curried red lentil soup is inspired by the Indian side dish dal; the Hindi word means “split” and refers to the split peas or lentils used in its preparation. Fragrant ginger, curry, cinnamon and cumin add lots of rich flavor. Look for lentils and spices in bulk--you'll often get a better deal and you can buy just the amount you need.

By EatingWell Test Kitchen

Roasted Tomato and Vegetable Soup

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

By Diabetic Living Magazine

Southwestern Pinto Bean Soup

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The flavor of this Mexican-style soup is kicked up a notch with a sprinkling of cilantro and a squirt of lime juice.

By Diabetic Living Magazine

Slow-Cooker Clam Chowder

Plan to make this slow-cooker chowder recipe when you have a busy day at work. Put in just a few minutes of prep in the morning and you'll be rewarded with a hearty clam chowder come dinnertime.

By Diabetic Living Magazine

Kimchi Shrimp Cup of Noodles

Make your own cup of instant soup at home with this Korean noodle recipe. Pack several jars at once to take to work for easy lunches throughout the week.

By Devon O'Brien

Roasted Root Vegetable Soup

Garlic and thyme complement the quartet of vegetables in this creamy soup.

By Diabetic Living Magazine

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.

By Jim Romanoff

Squash and Lentil Soup

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After some quick prep, your slow cooker will do the rest of the work. This Indian-inspired, high-protein soup has sweet butternut squash, earthy brown lentils and garam masala, and will delight the whole family.

By Diabetic Living Magazine

Miso Soup with Clams & Spinach

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The round, rich taste (also known as umami) of miso soup perfectly complements plump, briny clams. For the base of the soup you can use just water and miso, which you can find at most supermarkets. But if you can find dashi granules, they're worth adding for a more intense umami taste.

Ginger-Chicken Noodle Soup

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Because the chicken thighs don't fall apart while simmering in a slow cooker, they are ideal in this Asian-style main dish soup.

By Diabetic Living Magazine

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.

By Jesús González

Miso Soup Cup of Noodles with Shrimp & Green Tea Soba

Green tea soba noodles, or cha soba, are buckwheat noodles made with powdered green tea, which imparts a subtle grassy note and pretty color. You can find them in Japanese markets or online. Regular buckwheat soba noodles work just as well in this cup-of-noodles-style mason jar noodle soup.

By Sarah DiGregorio

Lentil & Ham Soup

No ideas for dinner tonight? This slow-cooker lentil soup is easy to prepare in the morning and will simmer all day while you're at work. Full of aromatic vegetables, brown lentils, diced ham and fresh spinach, this hearty soup will be a real treat after a long day at the office.

By Diabetic Living Magazine

Vegetarian Black Bean Soup

Packed with protein and fiber, this soup doesn't need meat to be satisfying. Soaking and cooking the beans yourself, rather than opening a can, ensures you'll have wonderful flavor and texture. (And the slow cooker does most of the work!)

By Diabetic Living Magazine

Turkey and Rice Soup

Use cooked turkey or chicken breast and plenty of veggies to make a delicious, classic soup in only 30 minutes.

By Diabetic Living Magazine

Turkey Tortellini Soup

This diabetes-friendly, slow-cooker soup is easy to make, contains minimal ingredients and is packed with flavor.

By Diabetic Living Magazine

Slow-Cooker Hot & Sour Soup

Complete with bamboo shoots and water chestnuts, this Asian-inspired soup beats take-out any time.

By Diabetic Living Magazine

Onion & Mushroom Soup

This hearty vegetarian soup recipe combines the natural sweetness of caramelized onions with the nutty flavor of wild rice.

By Diabetic Living Magazine

Creamy Ham and Potato Chowder

Start your prep work in the afternoon and this slow-cooker chowder will be ready to serve for dinner. Topped with broccoli and shredded cheddar--and full of potatoes, carrots and ham--it's a meal the whole family will enjoy.

By Diabetic Living Magazine

Pasta & Bean Soup

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Using basic canned goods and a few other staples, you can make this comforting soup in just minutes. The trick to achieving a full-bodied homemade flavor from canned chicken broth is to freshen it up with a handful of herbs, some garlic cloves and crushed red pepper. For a meatier flavor, add a little crumbled cooked Italian turkey sausage to the soup.

By Patsy Jamieson

Fish and Vegetable Soup

This one-pot, fish-based soup with vegetables is easy to prepare in a Dutch oven. It will be on the table in under an hour and requires minimal cleanup!

By Diabetic Living Magazine

Creamy Succotash Soup

This colorful and light soup combines succotash (corn and lima beans) along with carrots and asparagus for a hearty bowl that makes a great light main dish.

By Diabetic Living Magazine

Slow-Cooker Creamy Turkey Soup

Use your slow cooker to make a creamy soup that's loaded with lean turkey, potatoes and mushrooms.

By Diabetic Living Magazine

She-Crab Soup

To keep fat and calories down, this crabmeat soup is made with fat-free half-and-half, but it's still super rich and creamy. If you don't have time to make the fish stock, substitute 3 cups of reduced-sodium chicken broth.

By Diabetic Living Magazine

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