Low Fat Soup Recipes Part - I

1. Chilled Cucumber Soup

Prep Time: 15 minutes
Chill: 1 hour
Total Time: 1 hour, 15 minutes
Yield: 4-6 servings

Ingredients:

•     2 medium cucumbers (about a pound)
•     3 spring onions
•     1 clove garlic
•     2 cups 0% fat Greek yogurt (such as Fage or Oikos)
•     1/4 cup fresh mint
•     1/4 cup fresh parsley

Preparation:

Peel, deseed and chop cucumbers and place in a blender. Chop onions and add to blender. Add yogurt, mint and parsley and blend. Thin with a little nonfat milk if desired. Chill, then serve in small bowls or tea cups, and garnish with thinly sliced cucumber and a sprig of mint.

 
Per Serving: Calories 50, Calories from Fat 1, Total Fat 0.1g (sat 0g), Cholesterol 1mg, Sodium 64mg, Carbohydrate 7.3g, Fiber 0.5g, Protein 5g

2. Chicken and Leek Soup

Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes

Ingredients:

•     2 tsp olive oil
•     1 cup finely chopped sweet onion
•     2 medium leeks, white and light green parts only, halved lengthwise then sliced
•     1 medium carrot, halved lengthwise and sliced
•     1 celery stalk, sliced
•     8 ounce pack of sliced cremini mushrooms
•     2 tsp fresh thyme
•     1 tbsp chopped fresh parsley
•     1 1/2 cups diced cooked skinless chicken breast
•     6 cups fat-free, low-sodium chicken broth
•     2 cups water

Preparation:

Heat oil in a large pan or stockpot. Sauté onions, leeks, carrots and celery pieces until leeks and onions are softened. Add mushrooms and cook until soft. Sprinkle herbs and cook for 1 minute or until fragrant. Stir in chicken; add chicken broth and water. Bring to a boil, then simmer for 15 minutes.

Makes 8-10 cups

Per cup: Calories 126, Calories from Fat 26, Total Fat 2.8g (sat 0.6), Cholesterol 36mg, Sodium 106mg, Carbohydrate 8.g, Fiber 1.8g, Protein 16.1g

3. Fall Harvest Soup

Cook Time: 30 minutes
Total Time: 30 minutes

Ingredients:

•     2 tsp olive oil
•     1 stalk celery, finely chopped
•     1 medium onion, finely chopped
•     1 tbsp curry powder
•     1/2 pound carrots, sliced
•     1/2 pound zucchini sliced
•     1/2 pound sweet potatoes, chopped
•     1 medium Bartlett pear, peeled, cored and chopped
•     1 small Granny Smith, peeled, cored and chopped
•     3 1/2 cups fat-free, low-sodium chicken broth
•     1/2 cup fresh parsley

Preparation:

Heat oil on medium in a large heavy-bottomed pot or Dutch oven. Sauté celery and onions until softened. Sprinkle curry powder over them. Add vegetables, fruit and parsley. Pour in broth. Bring to a boil, then cover and simmer for 20 minutes. Working in batches, transfer soup to a blender and blend until smooth.

Serves 8

Per 1 cup serving: Calories 103, Calories from Fat 13, Total Fat 1.5g (sat 0.2g), Cholesterol 0mg, Sodium 48mg, Carbohydrate 20.4g, Fiber 3.7g, Protein 2g.

4. Carrot and Zucchini Soup

Cook Time: 30 minutes
Total Time: 30 minutes

Ingredients:

•     2 tsp olive oil
•     1 medium onion, finely chopped
•     1lb carrots, peeled and sliced
•     1lb zucchini, unpeeled and sliced
•     2 tsp curry powder
•     3 1/2 cups fat-free, low-sodium chicken broth
•     1/4 cup freshly chopped parsley

Preparation:

Sauté onions in a soup pot for 5 minutes, or until softened. Add carrots and zucchini, followed by curry powder. Stir for 1-2 minutes. Add chicken broth. Bring to a boil, then reduce heat and simmer for 20 minutes, until vegetables are tender. Add chopped parsley.Transfer soup to a blender and blend until smooth, working in two batches.

Makes 6 servings.

Per Serving: Calories 81, Calories from Fat 16, Total Fat 1.8g (sat 0.2g), Cholesterol 0mg, Sodium 65mg, Carbohydrate 13.4g, Fiber 4g, Protein 2.8g  

5. Acorn Squash and Apple Soup

Cook Time: 40 minutes
Total Time: 40 minutes

Ingredients:

•     1 Acorn Squash (about 1 1/2 pounds)
•     2 tsp canola oil
•     1 medium onion, finely chopped
•     1 large Granny Smith Apple, peeled, cored, and chopped into 1/2-inch pieces
•     2 tsp curry powder
•     2 cups fat-free, low-sodium chicken broth

Preparation:

Pierce acorn squash with a fork, and place on a paper towel in the microwave for 8-10 minutes. Pierce with tip of knife to see if it’s tender. Carefully remove from microwave. Allow to cool, then halve the acorn squash lengthwise. Scoop out seeds and fibers. Meanwhile, heat oil in a medium pot or Dutch oven. Sauté onions and apples for 5 minutes, until softened. Sprinkle curry powder and stir well. Scoop the flesh of the acorn squash from the skin and add to pot. Discard skin. Pour in chicken or vegetable broth. Bring to a boil, then cover and simmer for 15 minutes. Using a hand blender or a regular blender, puree the soup until smooth. 

 

Serves 4

Per Serving: Calories 145, Calories from Fat 2.8g (sat 0.2g), Cholesterol 0mg, Sodium 37mg, Fiber 4.3g, Protein 2.6g. 

6. Melon Mango Soup

Prep Time: 15 minutes
Total Time: 15 minutes

Ingredients:

•     1 3-4 pound ripe cantaloupe melon, rind removed, seeded and chopped (about 6 cups)
•     2 large mangoes, chopped (about 2 cups)
•     Juice of 2 small limes
•     1 tbsp minced ginger (optional)

Preparation:

Place half the melon and mango chunks in a blender with the lime juice and ginger. Puree until smooth. Pour into a large bowl. Puree other half of the fruit and add to the large bowl. Stir well. Chill for at least 2 hours. Garnish with fresh berries or sliced fruit.

Serve 6

Per Serving: Calories 113, Calories from Fat 6, Total Fat 0.6g (sat 0.1g), Cholesterol 0mg, Sodium 17mg, Carbohydrate 24.8g, Fiber 2.4g, Protein 1.9g

 You can find the complete List Here.