Soups Under 300 Calories

October 25, 2013
Photo: Photo: Becky Luigart-Stayner; Styling: Cindy Barr
Nothing says comfort like a warm bowl of soup, and you'll be comforted to know that these less-than-300-calorie soups won't contribute to a winter bulge.
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Homemade Chicken Noodle Soup

Photo: Randy Mayor; Styling: Missie Neville Crawford
Homemade Chicken Noodle Soup Recipe

Once you've made your own veggie-packed pot of chicken noodle soup, you won't go back to the canned, supersalty stuff again.

$10.79 for six servings

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Roasted Red Pepper and Ricotta Soup

Photo: Jennifer Causey Styling: Lindsey Lower
Roasted Red Pepper and Ricotta Soup Recipe
The best part about this low-cal soup (other than eating it) is the make-ahead factor. Prep this creamy soup in the morning. Then, all that's left to do is heat.

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Creamy Roasted Tomato Soup

Photo: Iain Bagwell Styling: Heather Chadduck Hillegas 
Creamy Roasted Tomato Soup Recipe
Roasting the tomatoes adds an intensely deep flavor and buttery texture that defines comfort in just 91 calories.
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Summer Minestrone Soup

Photo: Brian Woodcock; Styling: Claire Spollen
Summer Minestrone Soup Recipe

A gentle simmer keeps the vegetables in the soup slightly firm, so they maintain their texture during freezing and reheating.

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Coconut-Red Curry Squash Soup

Photo: Randy Mayor; Styling: Claire Spollen 
Coconut-Red Curry Squash Soup Recipe

Butternut's creamy texture makes this soup silky smooth. You can also use kabocha squash (a winter squash also known as Japanese pumpkin); it has a deep, rich flavor and is a bit sweeter than butternut. Omit the sugar if using kabocha. For extra flavor contrast, sprinkle with additional black pepper.

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Red Pepper, Corn, and Black Bean Chowder

Photo: Alison Miksch; Styling: Claire Spollen
Red Pepper, Corn, and Black Bean Chowder Recipe
Savor this low-calorie, Mexican-inspired chowder made with corn, black beans, red pepper, and onion. Top with 2% Greek yogurt, a sprinkle of cilantro, and one lime wedge.
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Green Pea and Asparagus Soup with Poached Eggs and Toast

Photo: Jennifer Causey; Styling: Claire Spollen
Green Pea and Asparagus Soup with Poached Eggs and Toast Recipe
Light, lovely, and lush, this egg-topped soup is all you need for a well-rounded spring supper.

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Chicken and Rice Soup with Lemon and Ginger

Photo: Randy Mayor; Styling: Lindsey Lower 
Chicken and Rice Soup with Lemon and Ginger Recipe

The lemon-ginger pairing delivers distinct brightness to this comforting soup.

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Golden Gazpacho

Photo: Tru Studio
Golden Gazpacho Recipe
Yellow tomatoes are a little less acidic than red, making this chilled soup's flavor sublime.
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Tomato Soup with Parmesan Toast

Randy Mayor; Melanie J. Clarke
Tomato Soup with Parmesan Toast Recipe
Loaded with the antioxidant lycopene, this tomato soup is pumped up with flavor from onion, fennel, and garlic. Serve each bowl with a slice of cheese toast.

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French Onion Soup

Photo: Antonis Achilleos, Food Styling: Gordon Sawyer and Tina Stamos, Prop Styling: Lydia Pursell
French Onion Soup Recipe
Slowly cooking the onions brings out their sweet flavor in this healthy French onion soup. The soup itself can be prepared up to two days ahead. When ready to serve, add bread cubes, top with cheese, and broil until the cheese is golden.

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Tortilla Soup

David Prince
Tortilla Soup Recipe
Even with fried tortilla strips, this Mexican soup boasts fewer than 150 calories per serving. Serve with light sour cream and 2% cheese for low-cal toppings.
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Simple Clam Chowder

Randy Mayor; Jan Gautro
Simple Clam Chowder Recipe
Most chowders are often high in fat and calories because they contain cream, but with fat-free milk and just a sprinkling of bacon, this lightened version has only 257 calories and less than 3 grams of fat. Plus, it has the same creamy texture and mouthfeel as a traditional chowder.

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Hot and Sour Soup with Shrimp

Randy Mayor
Hot and Sour Soup with Shrimp Recipe
Chili oil and white pepper provide the heat and lemon juice provides the sour, so adjust accordingly to your taste. Bamboo shoots and mushrooms help make this healthy soup filling, and both shrimp and tofu are lean protein sources.

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Asian Chicken Noodle Soup

Randy Mayor; Jan Gautro
Asian Chicken Noodle Soup Recipe
Grated ginger and lemongrass give this traditional chicken noodle soup an international flair. Feel free to customize it by adding extra vegetables such as mushrooms, peas, or carrots.
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Slow Cooker French Onion Soup

Photo: Johnny Autry; Styling: Mary Clayton Carl
Slow Cooker French Onion Soup Recipe
The slow cooker completely eliminates the stirring part of caramelizing onions; it all goes happily unattended. Freeze the bag of soup in a bowl rather than laying it flat, so it will fit in the saucepan when it's time to thaw.

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Chunky Potato-Crab Chowder

Photography: Becky Luigart-Stayner; Styling: Lydia DeGaris-Pursell
Chunky Potato-Crab Chowder Recipe
In less than 45 minutes, you can enjoy this warm and hearty potato-crab chowder, a New England classic. Lump crabmeat offers a generous amount of flavor but for an inexpensive option, substitute canned crab meat or even chopped cooked chicken breast.

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Vegetable Soup with Pistou

Becky Luigart-Stayner
Vegetable Soup with Pistou Recipe
Navy beans, leeks, carrots, tomatoes, potatoes, and zucchini combine for a heart-healthy soup that takes the chill off a cold winter night. The flavorful topping is a basil pistou, a mixture similar to pesto minus the pine nuts.
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Chilled Avocado and Yogurt Soup

Photo: Thomas J. Story
Chilled Avocado and Yogurt Soup Recipe
This fresh Greek-inspired soup comes together in minutes. Buttermilk gives it a soupy consistency without changing the yogurt's flavor.

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White Cheddar and Chive Potato Soup

Photo: Brie Passano; Styling: Claire Spollen
White Cheddar and Chive Potato Soup Recipe
Luscious, creamy potato soup uses just one pan for fast weeknight comfort and even faster cleanup. We love the look and tang of sharp white cheddar.

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Sweet Pea Soup with Yogurt and Pine Nuts

Photo: Jennifer Causey; Styling: Claire Spollen
Sweet Pea Soup with Yogurt and Pine Nuts Recipe
We love this dish at room temp, though Chittum serves his version chilled. Frozen green peas can also work: Thaw first in cold water.
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Creamy Spinach Chickpea Soup

Photo: Annabelle Breakey; Styling: Charlotte March
Creamy Spinach Chickpea Soup Recipe
Curry, ginger, and mint give this soup a kick, while puréed chickpeas make it hearty enough to eat as a main course. For the best texture, purée until silky smooth.

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Italian Wedding Soup

Photo: Jason Varney; Styling: Lindsey Lower
Italian Wedding Soup Recipe
This classic soup features italian sausage and plenty of grated parmesan cheese.

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Creamy Broccoli-Cheese Soup

Photo: Jennifer Causey; Styling: Claire Spollen
Creamy Broccoli-Cheese Soup Recipe
We like our version extra chunky, so we only puree about a third of the broccoli mixture in step 3. For a thinner, smoother consistency, add more soup to the blender.
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Roasted Vegetable Soup

Photo: Jennifer Causey; Styling: Claire Spollen
Roasted Vegetable Soup Recipe
Process this hearty vegetable soup in batches for a creamy finishing texture.

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Creamy Zucchini Soup with Mixed Herbs

Karry Hosford
Creamy Zucchini Soup with Mixed Herbs Recipe
Simply elegant and delicious with its French baguette crouton and mixed herb topping, this dish is perfect for serving to guests.

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North Woods Bean Soup

Randy Mayor; Jan Gautro
North Woods Bean Soup Recipe
This 5-star recipe boasts over-the-top flavors from turkey kielbasa and a variety of vegetables. Best of all, it takes less than 30 minutes to make.
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Butternut Squash Soup

Photo: Photo: Becky Luigart-Stayner; Styling: Cindy Barr
Butternut Squash Soup Recipe
This creamy butternut squash soup features pureed butternut squash, carrot and onion and showcases the rich, sweet flavor of this winter squash.
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