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There's nothing quite as appetizing as a bowl of hot soup on a cold winter's day. These 11 mouth-watering soup recipes containing less than 300 calories each that will keep you warm this winter season.
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1) French Onion Soup
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Ingredients:
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8 cups less-sodium beef broth
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8 (1-ounce) slices reduced-fat, reduced-sodium Swiss cheese (such as Alpine Lace)
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8 (1-ounce) slices French bread, cut into 1-inch cubes
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4 cups thinly vertically sliced Walla Walla or other sweet onion
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4 cups thinly vertically sliced red onion
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2 teaspoons olive oil
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1/2 teaspoon sugar
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1/2 teaspoon freshly ground black pepper
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1/4 cup dry white wine
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1/4 teaspoon chopped fresh thyme
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1/4 teaspoon salt
Directions:
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Heat olive oil in a Dutch oven over medium-high heat.
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Add onions to pan, and sauté for 5 minutes or until tender.
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Stir in sugar, pepper, and 1/4 teaspoon of salt.
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Reduce heat to medium, and cook for 20 minutes, stirring frequently.
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Increase heat to medium-high, and sauté for 5 minutes or until onion is golden brown.
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Stir in wine, and cook for 1 minute.
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Add broth and thyme, and bring to a boil.
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Cover, reduce heat, and simmer 2 hours.
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Preheat Broiler
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Place bread in a single layer on a baking sheet, and broil for 2 minutes or until toasted, turning after 1 minute.
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Place 8 ovenproof bowls on a jelly-roll pan.
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Ladle 1 cup soup into each bowl.
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Divide bread evenly among bowls, and top each serving with 1 cheese slice.
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Broil 3 minutes or until cheese begins to brown.
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2) Hot and Sour Soup with Shrimp
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Ingredients:
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1 1/2 pounds medium shrimp, peeled and deveined
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8 ounces reduced-fat firm tofu, drained and cut into 1-inch cubes
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3 cups fat-free, less-sodium chicken broth
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1/2 cup presliced mushrooms
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1 tablespoon low-sodium soy sauce
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1 (8-ounce) can sliced bamboo shoots, drained
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1 tablespoon cornstarch
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2 tablespoons water
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1 large egg white, beaten
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1/4 teaspoon chili oil
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2 1/2 tablespoons fresh lemon juice
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2 tablespoons chopped green onions
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1 teaspoon white pepper
Directions:
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Combine first 4 ingredients in a large saucepan, and bring to a boil.
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Reduce heat, and simmer 5 minutes.
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Add juice, pepper, shrimp, and tofu to pan, then bring to a boil.
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Cook for 2 minutes or until shrimp is almost done.
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Combine cornstarch and water in a small bowl, stirring until smooth.
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Add cornstarch mixture to pan, and cook for 1 minute, stirring constantly with a whisk.
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Slowly drizzle the egg white into pan, stirring constantly.
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Remove from heat, and stir in chili oil and onions.
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3) Chunky Potato-Crab Chowder
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Ingredients:
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8 ounces lump crabmeat, shell pieces removed
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1 (14 3/4-ounce) can cream-style corn
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1 (14-ounce) can fat-free, less-sodium chicken broth
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3 1/2 cups (1-inch) cubed red potato (about 1 pound)
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3 tablespoons all-purpose flour
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2 1/2 cups 2% reduced-fat milk
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2 tablespoons butter
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1 cup chopped onion
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3/4 cup chopped celery
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1 garlic clove, minced
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1/4 teaspoon grated whole nutmeg
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1/2 teaspoon freshly ground black pepper
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3 tablespoons chopped fresh parsley
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2 teaspoons chopped fresh thyme
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1 teaspoon salt
Directions:
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Melt butter in a large saucepan over medium-high heat.
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Add onion, celery, and garlic, then sauté 4 minutes.
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Add potato, and sauté for 1 minute.
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Sprinkle with flour, and cook 1 minute, stirring constantly.
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Stir in milk, thyme, pepper, nutmeg, corn, and broth.
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Bring to a simmer over medium heat, stirring frequently.
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Cover, reduce heat, and simmer 20 minutes or until potatoes become tender, stirring occasionally.
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Stir in crab, parsley, and salt.
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Cook 5 minutes, stirring occasionally.
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4) Vegetable Soup with Pistou
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Ingredients:
Soup
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1/2 cup dried navy beans
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6 cups water
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1 3/4 cups chopped leek
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3/4 cup uncooked elbow macaroni
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3/4 cup peeled diced potato
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1 cup chopped onion
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1 cup finely chopped carrot (about 2 medium)
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1 cup chopped seeded peeled tomato
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1 1/2 cups diced zucchini (about 2)
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10 cups water
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1/4 pound green beans, trimmed and cut crosswise in half
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1/4 teaspoon black pepper
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8 parsley sprigs
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1 bay leaf
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Dash of ground thyme
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1 1/2 teaspoons salt
Pistou
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4 garlic cloves, peeled
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1/3 cup grated Parmesan cheese
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1 cup fresh basil leaves
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2 tablespoons extra-virgin olive oil
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Fresh thyme sprigs (optional)
Directions:
Soup
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Sort and wash beans, and place in a large Dutch oven.
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Cover with water to 2 inches above beans, then cover and let stand for 8 hours.
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Drain, and return beans to pan.
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Add 6 cups water, then bring to a boil.
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Reduce heat, and simmer for 45 minutes or until tender.
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Drain, and then return beans to pan.
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Add leek and next 9 ingredients (through dash of thyme) to pan, stirring to combine.
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Add 10 cups water, and then bring to a boil.
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Reduce heat, and simmer 30 minutes or until potato is tender.
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Stir in zucchini, macaroni, and green beans.
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Cook 15 minutes or until macaroni is tender.
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Discard bay leaf.
Pistou
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Combine basil, cheese, and garlic in a food processor, and then process until a stiff paste forms.
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With processor on, slowly pour oil through food chute, and process until well blended.
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Serve with soup.
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Garnish with thyme sprigs (optional).
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5) Asian Chicken Noodle Soup
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Ingredients:
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2 (14-ounce) cans fat-free, less-sodium chicken broth
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1 pound chicken breast tenders, cut into bite-sized pieces
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4 ounces uncooked angel hair pasta
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1 tablespoon vegetable oil
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1 tablespoon bottled minced garlic
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1 tablespoon bottled grated ginger
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2 stalks fresh lemongrass, peeled
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2 green onions, thinly sliced
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1/4 cup chopped fresh cilantro
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1 red chili pepper, finely chopped
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1 tablespoon fresh lime juice
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1/2 teaspoon salt
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2 cups water
Directions:
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Heat oil in a large nonstick skillet over medium-high heat.
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Add garlic, ginger, lemongrass, and sauté for 3 minutes.
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Add water and broth, then bring to a boil.
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Add chicken and pasta.
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Cook 5 minutes or until chicken is done.
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Remove from heat, and stir the remaining ingredients in.
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Allow it to stand 5 minutes.
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Discard lemongrass.
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6) Butternut Squash Soup
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Ingredients:
Soup
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3 1/2 cups cubed peeled butternut squash (about 1 1/2 pounds)
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1 tablespoon butter
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2 1/2 cups fat-free, less-sodium chicken broth
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3/4 cup chopped carrot
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1/2 cup chopped sweet onion
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1/8 teaspoon salt
Toast
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4 (1-ounce) slices French bread
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3 ounces thinly sliced Swiss cheese
Directions:
Soup
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Melt butter in a large saucepan over medium-high heat.
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Add squash, carrot, and onion, and sauté for 12 minutes.
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Add chicken broth, and bring to a boil.
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Cover, reduce heat, and simmer for 30 minutes.
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Remove from heat, and stir in half-and-half and salt.
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Preheat broiler.
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Place squash mixture in a blender.
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Remove center piece of blender lid (to allow steam to escape), and secure blender lid on blender.
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Place a clean towel over opening in blender lid (to avoid splatters).
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Blend until smooth.
Toasts
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Arrange French bread on a baking sheet.
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Broil for 1 minute or until lightly toasted.
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Turn bread over, and top evenly with Swiss cheese.
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Broil for 1 minute or until bubbly.
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Serve toasts with soup.
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7) Creamy Zucchini Soup with Mixed Herbs
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Ingredients:
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16 (1/4-inch-thick) slices French bread baguette (about 4 ounces)
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5 cups fat-free, less-sodium chicken broth
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9 cups (1-inch) sliced zucchini (about 2 1/2 pounds)
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1 1/2 cups chopped onion
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2 garlic cloves, minced
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3 tablespoons fresh tarragon leaves
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3 tablespoons chopped fresh chives
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1/2 teaspoon salt
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1/2 teaspoon freshly ground black pepper
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1 garlic clove, halved
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3/4 cup fresh flat-leaf parsley leaves
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1 tablespoon olive oil, divided
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1 teaspoon fresh lemon juice
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1/8 teaspoon salt
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1/8 teaspoon black pepper
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Cooking spray
Directions:
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Heat 1 1/2 teaspoons oil in a Dutch oven over medium-high heat.
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Add onion and minced garlic; then sauté 5 minutes or until tender.
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Add zucchini, broth, 1/2 teaspoon salt, 1/2 teaspoon pepper, and then bring to a boil.
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Reduce heat, and simmer 25 minutes or until zucchini is very tender.
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Let stand 5 minutes.
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Place half of the zucchini mixture in a blender, and cover it tightly, and process until smooth.
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Pour pureed zucchini mixture into a large bowl.
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Repeat procedure with remaining zucchini mixture.
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Place pureed zucchini mixture in pan.
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Cook over low heat 5 minutes or until thoroughly heated.
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Keep warm.
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Preheat oven to 400°.
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Place bread slices in a single layer onto a baking sheet.
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Coat bread with cooking spray.
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Bake at 400° for 5 minutes or until toasted.
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Rub bread with cut sides of garlic clove.
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Place parsley, tarragon, and chives in a small bowl.
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Combine 1 1/2 teaspoons oil, juice, 1/8 teaspoon salt, and 1/8 teaspoon pepper.
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Pour over parsley mixture, and toss well.
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Spoon 1 cup soup into each of 8 bowls.
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Divide parsley mixture evenly over toasted bread slices.
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Top each serving with 2 bread slices.
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Serve immediately.
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8) Simple Clam Chowder
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Ingredients:
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6 (6 1/2-ounce) cans chopped clams, undrained
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5 cups diced peeled baking potato (about 1 pound)
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4 (8-ounce) bottles clam juice
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3 cups fat-free milk
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2 bacon slices
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1/2 cup all-purpose flour (about 2 1/4 ounces)
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2 garlic cloves, minced
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2 cups chopped onion
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1 1/4 cups chopped celery
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1 bay leaf
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1/2 teaspoon salt
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1/2 teaspoon dried thyme
Directions:
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Cook bacon in a large Dutch oven over medium heat until crisp.
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Remove bacon from pan, reserving 1 teaspoon of the drippings in the pan.
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Crumble bacon, and set aside.
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Add onion, celery, salt, thyme, and garlic to drippings in pan.
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Cook 4 minutes or until vegetables are tender.
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Drain clams, reserving liquid.
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Add clam liquid, potato, clam juice, and bay leaf to pan, and then bring to a boil.
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Reduce heat, and simmer 15 minutes or until potato is tender.
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Discard bay leaf.
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Combine milk and flour, stirring with a whisk until smooth.
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Add flour mixture to pan, and bring to a boil.
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Cook 12 minutes or until thick, stirring constantly.
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Add clams, and cook for 2 minutes.
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Sprinkle with bacon.
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9) Tortilla Soup
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Ingredients:
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2 pounds boneless, skinless chicken breast, cut into 1/4-inch thick strips
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1 package (8 oz.) small corn tortillas, cut into 1/4-inch thick strips
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12 cups reduced-sodium chicken broth
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8 cloves garlic, minced
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1 can (28 oz.) diced tomatoes
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2 large onions, chopped
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1 tablespoon vegetable oil, plus more for frying
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1 cup chopped fresh cilantro
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1 teaspoon ground cumin
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1/2 teaspoon red chile flakes
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Sliced avocado, sour cream, grated Monterey jack cheese, additional chopped cilantro, and/or sliced green onions for topping
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Juice of 2 limes
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1 tablespoon plus 1 1/2 tsp. coarse kosher salt
Directions:
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Heat 1 tablespoon of vegetable oil into a large pot (at least 5 qts.) over medium heat.
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Add onions and cook until translucent, 5 to 7 minutes.
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Stir in two-thirds of the garlic, 1 tablespoon salt, cumin, and chile flakes and cook 2 minutes.
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Add broth, tomatoes, half the lime juice and increase heat to a gentle simmer.
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Cook for 20 minutes.
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Pour about 1 inch of vegetable oil into a small frying pan set over medium-high heat.
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When oil is hot but not smoking, add one-third of the tortilla strips and cook until golden brown and crisp, about 2 minutes.
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Transfer strips to a paper towel-lined baking pan with a slotted spoon.
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Repeat with remaining tortilla strips in two batches.
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Sprinkle with 1 teaspoon of salt, and set aside.
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Purée soup in batches into a blender.
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Return soup to pot and resume simmering.
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In a small bowl, toss chicken with remaining lime juice, garlic, and 1/2 teaspoon salt.
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Marinate at room temperature for 10 minutes, then add to soup and simmer 5 minutes, until chicken is just cooked through.
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Stir in cilantro, and serve hot with tortilla strips and your choice of toppings.
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10) North Woods Bean Soup
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Ingredients:
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7 ounces turkey kielbasa, halved lengthwise and cut into 1/2-inch pieces
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2 (15.8-ounce) cans Great Northern beans, drained and rinsed
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1 (6-ounce) bag fresh baby spinach leaves
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4 cups fat-free, less-sodium chicken broth
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1 cup baby carrots, halved
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1 cup chopped onion
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2 garlic cloves, minced
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1/2 teaspoon dried Italian seasoning
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1/2 teaspoon black pepper
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Cooking spray
Directions:
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Heat a large saucepan coated with cooking spray over medium-high heat.
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Add carrots, onion, garlic, and kielbasa, and sauté for 3 minutes, while stirring occasionally.
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Reduce heat to medium, and cook 5 minutes.
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Add the broth, Italian seasoning, pepper, and beans.
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Bring to a boil, reduce heat, and simmer 5 minutes.
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Place 2 cups of the soup in a food processor or blender, and process until smooth.
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Return the pureed mixture to pan.
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Simmer an additional 5 minutes.
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Remove soup from heat.
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Add the spinach, stirring until spinach wilts.
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11) Tomato Soup with Parmesan Toast
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Ingredients:
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6 (1-ounce) slices diagonally cut French bread (about 1 inch thick)
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6 tablespoons shredded Parmesan cheese
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1 (28-ounce) can diced tomatoes, undrained
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4 cups organic vegetable broth (such as Swanson Certified Organic)
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2 cups chopped onion
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2 cups chopped fennel bulb
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2 garlic cloves, minced
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2 teaspoons olive oil
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1 thyme sprig
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1/4 teaspoon freshly ground black pepper
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1/4 teaspoon salt
Directions:
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Heat oil in a large Dutch oven over medium-high heat.
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Add onion to pan, and sauté 3 for minutes.
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Add fennel, and sauté for 3 minutes.
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Add garlic, and sauté for 5 minutes or until vegetables are tender.
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Add broth, tomatoes, and thyme to pan, then bring to a boil.
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Partially cover, reduce heat, and simmer 35 minutes.
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Remove pan from heat, and allow it to cool for 5 minutes.
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Discard thyme sprig, and place half of the tomato mixture into a blender.
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Remove center piece of blender lid (to allow steam to escape), and then secure lid onto blender.
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Place a clean towel over opening in blender lid (to avoid splatters).
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Blend until almost smooth, and then Pour into a large bowl.
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Repeat procedure with remaining tomato mixture.
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Stir in salt and pepper, and keep warm.
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Preheat broiler.
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Place bread slices on a baking sheet.
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Sprinkle 1 tablespoon cheese on each.
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Broil 2 minutes or until cheese melts.
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H/T: myrecipes.com
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