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30 Healthy Soup Recipes For Fall And Winter

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30 Healthy Soup Recipes For Fall And Winter

If you are looking for a nutritious meal to warm you up during the fall and winter months, look no further than hearty, comforting, soup. Soups are an excellent way to combine fresh vegetables, healthy fats, and protein into a comforting dish.

These soup dishes are low in calories and high in nutrients to keep you healthy and satisfied through the fall and winter seasons.

Fall Recipes

Pumpkin Coconut Bisque

Pumpkin and coconut come together to make a rich and creamy soup that will satisfy your taste buds on a crisp day. The pumpkin is packed with vitamin A, while the coconut provides a healthy source of monounsaturated fats.

Calorie Count: 202 calories per serving

Ingredients

  • 2 tablespoons butter
  • 1 cup chopped onion
  • 3 garlic cloves, minced
  • 3 cups canned packed pumpkin
  • 2 cups canned low-salt chicken broth
  • 2 teaspoons sugar
  • ½ teaspoon ground allspice
  • ½ teaspoon dried crushed red pepper
  • 1 1 /2 cups (about) canned unsweetened coconut milk*
  • ground nutmeg

Link: http://www.epicurious.com/recipes/food/views/Pumpkin-Coconut-Bisque-5150

Low-Cal Tuscan Soup

Tuscan soup is exploding with different flavors to keep your taste buds guessing throughout the meal. The soup packs in your veggies for the day with ingredients such as squash and eggplant.

Calorie Count: 63 calories per serving

Ingredients

  • 1 1/4 cup eggplant, peeled and cubed
  • 1 cup water
  • 1 can whole tomatoes, no salt added, undrained and chopped (14 1/2-ounce)
  • 1 can sliced mushrooms, drained (or 1 cup fresh mushrooms, sliced)
  • 1 clove garlic, minced
  • 1 small summer (yellow) squash, coarsely chopped
  • 1/2 teaspoon Italian seasoning, dried
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 12-oz can chicken broth, reduced sodium
  • 8 tablespoons Pecorino Romano cheese, freshly grated

Link: http://stylecaster.com/jenny-craig-valerie-bertinellis-favorite-recipe-low-cal-tuscan-soup/

Spiced Carrot Cauliflower Soup

If you’re in a soup rut, this unique recipe is an excellent choice. The combination of spices, carrots, and cauliflower provides a nutrient punch with inflammation-fighting spices such as cinnamon and curry powder.

Calorie Count: 70 calories

Ingredients

  • 1 tablespoon olive oil
  • 1 small onion, chopped
  • 5 cups warm water
  • 2 tablespoons vegetable bouillon
  • 1 head cauliflower, chopped (about 4 cups)
  • 3 cups peeled and chopped carrots (about 8 medium carrots)
  • 1 1/2 teaspoons curry powder
  • 1 teaspoon ground cinnamon
  • 1 teaspoon garam masala
  • 1 teaspoon salt

Link: http://weelicious.com/2013/01/09/spiced-carrot-cauliflower-soup/

Red Pepper Bisque

Looking to kick up the heat with your soup dish selection? Red pepper bisque is loaded with onion, bell peppers, garlic, and black pepper. It will fire up your taste buds and provide your body with a savory mixture of veggies.

Calorie Count: 60 calories per serving

Ingredients

  • 1 cup yellow onions
  • 2 tablespoons chopped garlic
  • 24-oz vegetable stock
  • 3 cups red bell peppers
  • 1.4 cup chopped basil
  • 2 tablespoons fresh thyme
  • 1 teaspoon sea salt
  • ½ teaspoon black pepper

Link: http://www.shape.com/healthy-eating/meal-ideas/10-healthy-soups-fill-you-not-out/slide/3

Butternut Squash Soup

Butternut squash soup provides a simple and savory flavor with only five ingredients. This soup recipe is easy to put together and is under 200 calories per serving.

Calorie Count: 195 calories per serving

Ingredients

  • 2 ¼ lbs butternut squash
  • 1 cup chopped onions
  • 1 tablespoon grated fresh ginger
  • 1 tablespoon butter
  • 4 cups vegetable broth or chicken broth

Link: http://caloriecount.about.com/butternut-winter-squash-soup-recipe-r9985

Autumn Vegetable Soup

If you are looking for the ultimate autumn soup, then look no further. This soup contains healthy fats such as olive oil, a spicy kick with cayenne pepper, and loads of vegetables such as chopped kale and carrots.

Calorie Count: 120 calories per serving

Ingredients

  • 2 tablespoons olive oil
  • 3 medium carrots, cut into medium dice
  • 1 large yellow onion, cut into medium dice
  • 2 medium cloves garlic, minced
  • 2 cups 1/2-inch-cubed peeled butternut squash (about half a 2-lb. squash)
  • 1/4 teaspoon ground allspice
  • Pinch cayenne pepper; more to taste
  • Kosher salt
  • 1 quart lower-salt chicken broth
  • 1 14.5-oz. can no-salt-added diced tomatoes
  • 4 sprigs fresh thyme
  • 2 cups lightly packed, coarsely chopped kale
  • 1 cup lower-salt canned chickpeas

Link: http://www.finecooking.com/recipes/autumn-vegetable-soup.aspx

Black Bean and Sweet Potato Soup

Black beans are loaded with fiber and sweet potato is packed with vitamin A. In addition, this soup contains cumin, which helps lower inflammation. This healthy fall soup will keep your immune system in check for the winter months ahead.

Calorie Count: 310 calories per serving

Ingredients

  • 2 tablespoons vegetable oil
  • 2 medium yellow onions, chopped
  • 3 medium cloves garlic, coarsely chopped
  • 1-1/2 teaspoon ground coriander
  • 1 tsp. ground cumin
  • 1/4 teaspoon aniseed
  • Freshly ground black pepper
  • 2 quarts lower-salt chicken broth or homemade vegetable broth
  • Four 15.5-oz. or two 29-oz. cans black beans, rinsed and drained
  • 2 medium sweet potatoes, peeled and cut into medium dice
  • Kosher salt
  • 1/2 cup plain yogurt
  • 8 paper-thin lime slices

Link: http://www.finecooking.com/recipes/black-bean-soup-sweet-potatoes.aspx

Muscle-building Chili

Chili is a great protein-packed option when you are looking for a satisfying meal that will sustain you for your favorite fall activities. The chili features chicken breast and all types of beans including kidney, red kidney, and pinto.

Calorie Count: 420 calories per serving

Ingredients

  • 2 lbs chicken breast
  • 1 tablespoon olive oil
  • 2 green bell peppers
  • 2 red bell peppers
  • 1 cup mushrooms
  • 1 onion
  • ½ cup frozen corn kernels
  • 30-oz light kidney beans
  • 30-oz dark red kidney beans
  • 15-oz pinto beans
  • 2 cups barley
  • 30-oz canned tomatoes
  • 15-oz tomato sauce
  • 3 cups water
  • 2 teaspoons chili powder
  • 1 tablespoon oregano
  • 1 garlic clove
  • ½ teaspoon ground cumin
  • 1 cup Worcestershire sauce

Link: http://www.bodybuilding.com/fun/souped-up-4-healthy-winter-soups.html

Pumpkin, Chickpea, and Red Lentil Soup

Nothing says fall quite like pumpkin. This soup contains lentils and chickpeas in lieu of an animal protein, so it’s a good option for the vegetarians. It’s bursting with fresh veggies and is under 300 calories per serving.

Calorie Count: 275 calories per serving

Ingredients

  • 1 pound pie pumpkin or winter squash, peeled, seeded, and cut into 1-inch cubes
  • 1 15-oz can chickpeas (garbanzo beans), rinsed and drained
  • 3 medium carrots, sliced 1/2 inch thick
  • 1 cup chopped onion (1 large)
  • 1 cup red lentils, rinsed and drained
  • 2 tablespoons tomato paste
  • 1 tablespoon grated fresh ginger
  • 1 tablespoon lime juice
  • 1 teaspoon ground cumin
  • ¼ teaspoon salt
  • ¼ teaspoon ground turmeric
  • ¼ teaspoon ground black pepper
  • 4 cups chicken or vegetable broth
  • ¼ cup chopped peanuts
  • 2 tablespoons chopped fresh cilantro
  • Plain nonfat yogurt (optional)

Link: http://www.bhg.com/recipe/stews/pumpkin-chickpea-and-red-lentil-stew/

Mexican Corn Soup

Mexican corn soup makes for a fun and festive meal with a kick of spice due to the green chile peppers. The soup is under 200 calories per serving and boasts delicious ingredients such as Monterey Jack cheese, corn, oregano, garlic, and chopped tomatoes.

Calorie Count: 197 calories per serving

Ingredients

  • 4 cups frozen corn
  • 1 cup chicken broth
  • 1 teaspoon dried oregano
  • 1/2 of a 4 ounce can of green chile peppers diced
  • 1/4 teaspoon salt
  • 1/2 teaspoon black pepper
  • 2 cloves garlic (minced)
  • 2 cups 1% milk
  • 1 cup chopped cooked chicken (boneless/skinless)
  • 1 cup chopped tomatoes
  • 1 cup shredded Monterey Jack cheese (4 ounces)
  • fresh Parsley for Garnish (optional)

Link: http://recipes.sparkpeople.com/recipe-detail.asp?recipe=867828

Crock Pot Minestrone Soup

This classic soup recipe is a fall favorite because of the delicious combination of veggies, beans, and assortment of spices. It’s easy to whip up in the crock pot and offers a great source of fiber, macronutrients, and micronutrients.

Calorie count: 190 calories per serving

Ingredients

  • 1 (15-oz) can white beans, drained, rinsed (cannellini or navy)
  • 32-oz container reduced sodium chicken broth (or vegetable broth for vegetarians)
  • 2 teaspoons olive oil
  • 1/2 cup chopped onion
  • 1 cup diced carrots
  • 1/2 cup diced celery
  • 2 garlic cloves, minced
  • 1 (28-oz) can petite diced tomatoes
  • Parmesan cheese rind (optional)
  • 1 fresh rosemary sprig
  • 2 bay leaves
  • 2 tablespoons chopped fresh basil
  • 1/4 cup chopped fresh Italian parsley
  • 1/2 teaspoons kosher salt and fresh black pepper
  • 1 medium 8-oz zucchini, diced
  • 2 cups chopped fresh (or frozen defrosted) spinach
  • 2 cups cooked small pasta such as ditalini or elbows (al dente)
  • extra parmesan cheese for garnish (optional)

Link: http://www.skinnytaste.com/2009/11/crock-pot-minestrone-soup.html

Tortilla Soup

Tortilla soup is a healthy choice for a fall meal with under 150 calories per serving. Star ingredients in this dish include cumin, red chile flakes, corn tortilla strips, and fresh cilantro.

Calorie Count: 142 calories per serving

Ingredients

  • 1 tablespoon vegetable oil, plus more for frying
  • 2 large onions, chopped
  • 8 cloves garlic, minced
  • 1 tablespoon plus 1 1/2 teaspoon coarse kosher salt
  • 1 teaspoon ground cumin
  • 1/2 teaspoon red chile flakes
  • 12 cups reduced-sodium chicken broth
  • 1 can (28-oz) diced tomatoes
  • Juice of 2 limes
  • 1 package (8-oz) small corn tortillas, cut into 1/4-in.-thick strips
  • 2 pounds boneless, skinless chicken breast, cut into 1/4-in.-thick strips
  • 1 cup chopped fresh cilantro
  • Sliced avocado, sour cream, grated Monterey jack cheese, additional chopped cilantro, and/or sliced green onions for topping

Link: http://www.myrecipes.com/recipe/tortilla-soup-4

Pork, White Bean, and Kale Soup

This soup variety packs in the protein in the form of pork and white beans. The dish is rounded out with kale and spiced with garlic, white wine, paprika, and red pepper

Calorie Count: 262 calories

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 1 pound pork tenderloin, trimmed and cut into 1-inch pieces
  • 3/4 teaspoon salt
  • 1 medium onion, finely chopped
  • 4 cloves garlic, minced
  • 2 teaspoons paprika, preferably smoked
  • 1/4 teaspoon crushed red pepper, or to taste (optional)
  • 1 cup white wine
  • 4 plum tomatoes, chopped
  • 4 cups reduced-sodium chicken broth
  • 1 bunch kale, ribs removed, chopped (about 8 cups lightly packed)
  • 1 15-oz can white beans, rinsed

Link: http://www.eatingwell.com/recipes/pork_white_bean_kale_soup.html

Chicken Soup with Lentils and Barley

Nothing beats the classic chicken soup during colder months. This recipe offers a new twist on an old favorite with the nutritious addition of lentils and barley. In addition, it includes disease-fighting and flavor-boosting spices such as basil, oregano, rosemary, and black pepper.

Calorie Count: 265 calories per serving

Ingredients

  • 1/2 cup dried brown lentils
  • 1 tablespoon olive oil
  • 1 cup sliced leeks
  • 1/2 cup chopped red or green bell pepper
  • 1 garlic clove, minced
  • 5 cups low-sodium chicken broth
  • 1/2 teaspoon dried basil
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon dried rosemary
  • 1/4 teaspoon black pepper
  • 1 1/2 cups cooked chicken (about 1/2 pound), chopped
  • 1 1/2 cups sliced carrots
  • 1/2 cup quick-cooking barley
  • 1 can (16 ounces) no-salt-added diced tomatoes

Link: http://www.fitnessmagazine.com/recipes/dinner/healthy-hearty-soup-recipes/?page=4

Spinach and Goat Cheese Bisque

Spinach and goat cheese pair to form a fancy bisque for fall evenings. The soup is full of vegetables and crumbled fresh goat cheese for a comfort meal under 150 calories. It’s packed with nutrient-dense ingredients to boost your health over the fall months.

Calorie count: 147 calories per serving

Ingredients

  • 1 tablespoon plus 1 teaspoon extra-virgin olive oil
  • 2 large yellow onions, chopped
  • 1/2 teaspoon salt, divided, plus more to taste
  • 2 tablespoons plus 2 cups water, divided
  • 1 teaspoon dried thyme or 2 teaspoons fresh
  • 1 large Yukon Gold potato, peeled and diced
  • 2 tablespoons cream sherry or Marsala
  • 4 cups vegetable broth, store-bought or homemade
  • 24 cups gently packed spinach (about 1 1/4 pounds), any tough stems trimmed
  • Pinch of cayenne pepper
  • 1/4 teaspoon ground nutmeg
  • 1/2 cup crumbled fresh goat cheese (2 ounces), plus more for garnish
  • 2 tablespoons butter
  • 1 tablespoon fresh lemon juice, or more to taste
  • Soup croutons for garnish

Link: http://www.eatingwell.com/recipes/spinach_bisque.html

Winter recipes

Winter Weight Loss Detox Soup

This detox soup is only 90 calories per serving is is chock-full of vegetables including sweet potatoes, zucchini, curly kale, and spinach leaves. This soup provides a nutrient punch of vitamins and fiber to detoxify your body during the winter months.

Calorie Count: 90 calories per serving

Ingredients

  • 1 large onion, peeled and sliced
  • 1 clove of garlic, peeled and crushed
  • 1 turnip, peeled and chopped
  • 1 medium sweet potato, peeled and chopped
  • 2 cups vegetable stock
  • 2 large zucchini, trimmed and cut into 1-cm pieces
  • 1 bunch of curly kale, rinsed and drained
  • handful of spinach leaves

Link: http://www.popsugar.com/fitness/Winter-Detox-Soup-Recipe-32300476

French Onion Soup

This traditional soup is made with sweet and savory ingredients including sweet onions, white wine, beef broth, and Swiss cheese. It’s a perfect low-calorie option for warming up during the winter months.

Calorie Count: 290 calories per serving

Ingredients

  • 2 teaspoons olive oil
  • 4 cups thinly vertically sliced Walla Walla or other sweet onion
  • 4 cups thinly vertically sliced red onion
  • 1/2 teaspoon sugar
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 teaspoon salt
  • 1/4 cup dry white wine
  • 8 cups less-sodium beef broth
  • 1/4 teaspoon chopped fresh thyme
  • 8 (1-oz) slices French bread, cut into 1-inch cubes
  • 8 (1-oz) slices reduced-fat, reduced-sodium Swiss cheese (such as Alpine Lace)

Link: http://www.myrecipes.com/recipe/french-onion-soup-1

Pea and Mint Soup

Pea and mint soup puts a unique twist on the classic split pea soup. The addition of mint adds a new dimension to the recipe that is sure to please your taste buds. The mint adds a refreshing kick to the veggie-heavy soup.

Calorie Count: 108 calories per serving

Ingredients

  • 1 bunch spring onions, trimmed and roughly chopped
  • 1 medium potato, peeled and diced
  • 1 garlic clove, crushed
  • 850 ml vegetable or chicken stock
  • 900 g young peas in the pod (to give about 250g/9oz shelled peas)
  • 4 tablespoons chopped fresh mint
  • large pinch caster sugar
  • 1 tablespoon fresh lemon or lime juice
  • 150 ml buttermilk or soured cream

Link: http://www.bbcgoodfood.com/recipes/1907/pea-and-mint-soup-

Meatball Escarole Soup

Meat eaters will enjoy this protein-rich soup filled with lean ground beef. The meat is spiced with salt, black pepper, and onions. Meatball escarole soup also includes grated Parmesan cheese to increase the protein content.

Calorie Count: 205 calories per serving

Ingredients

  • 1/2 pound 93 percent lean ground beef
  • 6 tablespoons grated Parmesan cheese
  • 6 tablespoons plain bread crumbs
  • 1/4 cup parsley, finely chopped
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper
  • 2 eggs, lightly beaten
  • 2 tablespoons olive oil
  • 2 large onions, finely chopped (about 2 cups)
  • 2 carrots, peeled and cut into coins
  • 2 garlic cloves, finely chopped
  • 8 cups packed shredded escarole, rinsed and drained
  • 3 cans (14-oz each) low-sodium chicken broth

Link: http://www.fitnessmagazine.com/recipes/dinner/healthy-hearty-soup-recipes/

Cannellini and Cabbage Soup

This soup recipe provides a way to incorporate cabbage into your winter meal rotation. Vegetable variety is important for health, so it’s nice to have recipes like this one to help you stay on track. The protein content is derived from the cannellini beans.

Calorie count: 164 calories

Ingredients

  • 1 tablespoon olive oil
  • 3 cups thinly sliced cabbage
  • 2 carrots, sliced
  • 6 garlic cloves, minced
  • 1 teaspoon dried thyme
  • 1/4 teaspoon black pepper
  • 2 cans (14-oz each) low-sodium chicken broth
  • 1 can (14 ½-oz) no-salt-added diced tomatoes
  • 1 cup water
  • 1/4 cup tomato paste
  • 2 cans (15-oz each) cannellini beans, rinsed and drained

Link: http://www.fitnessmagazine.com/recipes/dinner/healthy-hearty-soup-recipes/?page=2

Sweet and Sour Beef Cabbage Soup

If you’re a fan of sweet and sour combinations, then this recipe will be a good fit for you. Lean ground beef is paired with tart apples and Hungarian sweet paprika. The flavor combination makes for a satisfying soup recipe for only 250 calories per serving.

Calorie count: 250 calories per serving

Ingredients

  • 1 tablespoon canola oil
  • 1 pound lean (90% or leaner) ground beef
  • 1 1/2 teaspoons caraway seeds
  • 1 teaspoon dried thyme
  • 2 1/2 cups frozen bell pepper and onion mix, thawed, chopped
  • 1 medium Golden Delicious or other sweet-tart cooking apple, unpeeled, diced
  • 6 cups reduced-sodium beef broth
  • 1 15-oz can crushed or diced tomatoes
  • 1 1/2 tablespoons honey
  • 1 tablespoon paprika, preferably Hungarian sweet
  • 3 cups coarsely chopped Savoy, or green cabbage
  • 1-2 tablespoons cider vinegar
  • 1/4 teaspoon salt
  • Freshly ground pepper to taste

Link: http://www.eatingwell.com/recipes/sweet_sour_beef_cabbage_soup.html

Slow Cooker Roasted Corn Chowder

Slow cookers are perfect for the winter months. This soup recipe utilizes the slow cooker with corn as the featured ingredient. Roasted corn chowder soup is full of carrots, celery, red and green peppers, and assorted spices.

Calorie count: 167 calories per serving

Ingredients

  • 6 ears corn (or 4 cups canned/defrosted corn)
  • 4 cups vegetable broth
  • 1 onion, chopped
  • 4 garlic cloves, minced
  • 2 carrots, chopped
  • 2 celery ribs, chopped
  • 2 red peppers, chopped
  • 2 green peppers or Poblanos (for spice), chopped
  • 1 bay leaf
  • 1.5 cups skim milk
  • 1/2 cup half and half
  • salt and pepper

Link: http://www.slenderkitchen.com/sunday-slow-cooker-roasted-corn-chowder/

Broccoli Soup

Broccoli is loaded with vitamins C and K. This soup is perfect for boosting your immune system during the winter months due to the high vitamin C content. In addition, it’s less than 100 calories per serving and only uses seven ingredients.

Calorie count: 99 calories per serving

Ingredients

  • 1 cup vegetable stock or 1 cup chicken stock
  • 3 cups chopped broccoli (about 1/2 large bunch)
  • 1 garlic clove, minced
  • 2 teaspoons grated fresh gingerroot
  • 1 cup soy milk or 1 cup skim milk
  • 1 teaspoon low sodium soy sauce
  • 1/4 cup finely chopped red onion

Link: http://www.food.com/recipe/99-calorie-broccoli-soup-195990

Lentil Soup

Lentils are high in soluble fiber and studies have shown that soluble fiber can lower your risk of heart disease. In addition to being tasty, lentils will improve your heart health during the winter season.

Calorie count: 372 calories per serving

Ingredients

  • 2 tablespoons olive oil
  • 1 cup finely chopped onion
  • 1/2 cup finely chopped carrot
  • 1/2 cup finely chopped celery
  • 2 teaspoons kosher salt
  • 1 pound lentils, picked and rinsed
  • 1 cup peeled and chopped tomatoes
  • 2 quarts chicken or vegetable broth
  • 1/2 teaspoon freshly ground coriander
  • 1/2 teaspoon freshly ground toasted cumin
  • 1/2 teaspoon freshly ground grains of paradise

Link: http://www.foodnetwork.com/recipes/alton-brown/lentil-soup-recipe.html

Chunky Beef Stew

Nothing says savory and satisfying like beef stew, especially on a cold day. This soup contains comfort foods including beef sirloin steak, potatoes, and green beans. The meat paired with the veggies will keep you full and happy when the chilly temps hit.

Calorie Count: 240 calories per serving

Ingredients

  • nonstick cooking spray
  • 3/4 pound boneless beef sirloin steak, cut into 1-inch cubes
  • 3/4 pound tiny new potatoes, halved
  • 1 package (9 ounces) frozen cut green beans (2 cups)
  • 4 carrots, peeled and cut into 1-inch pieces
  • 1 onion, cut into thin wedges
  • 1 can (14 ounces) low-sodium beef broth
  • 1 tablespoon Worcestershire sauce
  • 1 1/2 teaspoons dried Italian seasoning
  • 1/4 teaspoon black pepper
  • 3 cans (8 ounces each) no-salt-added tomato sauce

Link: http://www.fitnessmagazine.com/recipes/dinner/healthy-hearty-soup-recipes/?page=7

Winter Plum Soup

Plums are not the standard soup ingredient, so this recipe incorporates an ingredient that you may not normally consume, which is always good when it comes to healthy food. It’s sweetened with honey, ground cinnamon, and orange-flavored liqueur and is still under 150 calories per serving.

Calorie Count: 133 calories per serving

Ingredients

  • 2 (16-oz) cans plums in light syrup, undrained
  • 2 cups dry red wine
  • 1 tablespoon honey
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground cloves
  • 1/4 cup Cointreau or other orange-flavored liqueur
  • 1/2 teaspoon grated lemon rind
  • 6 tablespoons vanilla low-fat yogurt
  • 6 mint sprigs (optional)

Link: http://www.myrecipes.com/recipe/winter-plum-soup

Spinach & Tortellini Soup

Spinach is loaded with vitamin A, B2, C, and K as well as magnesium and folate. This recipe contains a full bag of baby spinach, so it’s beneficial for your health.

Calorie Count: 260 calories per serving

Ingredients

  • 4 cups boxed chicken stock
  • 1 9-oz package fresh cheese tortellini
  • 1 6-oz bag baby spinach
  • Parmesan cheese to taste

Link: http://www.prevention.com/food/healthy-recipes/4-ingredient-healthy-soup-recipes-packaged-foods

Healthy Baked Potato Soup

Most people crave comfort foods during the winter months, so this low-calorie baked potato soup is a great alternative to heavier soups. It contains goodies such as bacon, cheese, and butter, but still clocks in under 250 calories per serving.

Calorie Count: 229 calories per serving

Ingredients

  • 1 1/2 tablespoons unsalted butter
  • 1 large white or yellow onion, diced (about 3/4 cup)
  • 2 cloves garlic, minced
  • 1 celery ribs, diced (about 1/4 cup)
  • 1 tablespoon all-purpose flour
  • 1 cup low-sodium or homemade chicken stock
  • 1 pound potatoes, baked (about 3 medium potatoes), peeled and chopped
  • 2 cups skim milk
  • 1/8 teaspoon black pepper
  • 2 strips bacon
  • 2 green onions, sliced
  • 1/2 cup reduced-fat shredded sharp cheddar cheese

Link: http://recipes.sparkpeople.com/recipe-detail.asp?recipe=674260#_a5y_p=1131376

Stuffed Pepper Soup

This soup is full of stuffed pepper favorites including ground beef, diced tomatoes, white onions, and brown rice. The texture and flavor variety will keep you satisfied.

Calorie Count: 141 calories per serving

Ingredients

  • 1 pound of lean ground beef, browned
  • 2. 14.5-oz cans of diced tomatoes seasoned with basil, garlic and oregano
  • 2. 10.5-oz cans of chicken broth
  • ½ large white onion, chopped
  • 3 green bell peppers, chopped
  • 2 (10 ¾-oz) cans of condensed tomato soup
  • 1 ½ cups of cooked brown rice

Link: http://diet.allwomenstalk.com/delicious-low-cal-soups-to-keep-you-warm-this-season

Spicy Roasted Parsnip Soup

Parsnips are a nutritious starchy carb that can serve as a nutrient-dense comfort food during the colder months. This recipe also packs in spices such as turmeric, mustard seeds, cumin seeds, and coriander seeds.

Calorie Count: 233 calories per serving

Ingredients

  • 2 tablespoons olive oil
  • 1 teaspoons coriander seeds
  • 1 teaspoons cumin seed, plus extra to garnish
  • ½ teaspoons ground turmeric
  • ½ teaspoons mustard seeds
  • 1 large onion, cut into 8 chunks
  • 2 garlic cloves
  • 675g parsnips, diced
  • 2 plum tomatoes, quartered
  • 1.2l vegetable stock
  • 1 tablespoons lemon juice

 Link: http://www.bbcgoodfood.com/recipes/3198/spicy-roasted-parsnip-soup

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