Just because you're trying to lose weight doesn't mean you can't have satisfying, flavorful foods—including cozy, filling soups. We've created recipes that mimic the flavors of your favorite restaurant soups—and each one has at least 6 grams of fiber and no more than 575 calories per serving.
Whether you're looking for healthy, nutritious soups for lunch or dinner, recipes like our Copycat Panera's Tomato-Basil Soup and Smoked Gouda-Broccoli Soup are satisfying, tasty bowls you'll want to make again and again.
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Copycat Panera's Tomato-Basil Soup
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We've re-created Panera's Tomato-Basil Soup, loved for its richness and subtle sweetness, by roasting cherry tomatoes and shallots, which add natural sweet flavors and eliminate the need for added sugar. Serve with a salad or a grilled cheese for dunking.
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Smoked Gouda-Broccoli Soup
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Smoked paprika and smoked Gouda give this broccoli-and-cheese soup recipe a double hit of smoky flavor. If you can't find smoked Gouda, smoked Cheddar gives delicious results as well.
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Creamy Sun-Dried Tomato & Spinach Soup
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Loaded with umami from tomatoes, creaminess (and fiber) from beans, and bright flavor and satisfying mouthfeel from lemon, this vegetarian-friendly soup is compulsively eatable. And it could be on your table in 30 minutes. Plus, it's jam-packed with nutrients from spinach, and we cut the salt by using low-sodium vegetable broth and unsalted cannellini beans.
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Cauliflower Soup with Smoked Gouda
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This healthy cauliflower soup recipe gets its great flavor from two smoked ingredients—paprika and Gouda. A hearty serving of crunchy croutons makes it filling.
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White Bean Soup with Pasta
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We use mirepoix—a combination of onion, celery and carrots—to flavor this white bean soup. Keep a store-bought bag of the mixture in your freezer to ensure you always have some on hand without worrying about it going bad.
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Hearty Minestrone
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This version of the Italian classic soup, Minestrone is packed with leeks, potatoes, beans, zucchini, spinach and orzo, making it perfect for a hearty lunch or supper on a cold winter's night. To make a vegetarian version use vegetable broth rather than chicken broth. Top each bowl with freshly grated Parmigiano-Reggiano for a zesty burst of flavor.
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Vegetarian Lasagna Soup
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All the delicious flavors of a vegetarian lasagna can be found in this cozy soup. Mushrooms, zucchini and spinach provide color and nutrients, while a ricotta-and-mozzarella topping provides the signature cheesiness and creaminess. Serve with a side salad or crusty bread for dipping.
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Gluten-Free Cream of Mushroom Soup
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Pureed potatoes give this vegan mushroom soup its creamy, silky texture—no cream needed. Be sure to use Yukon Gold potatoes, as russets don't provide quite the right texture.
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Tomato Florentine Soup
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This hearty tomato Florentine soup has great tomato flavor from caramelized tomato paste and crushed tomatoes, with plenty of spinach that complements the flavors. The cheese and lemon topping with a hint of dried oregano adds an extra pop of flavor.
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Chicken & Spinach Soup with Fresh Pesto
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This fragrant, Italian-flavored soup takes advantage of quick-cooking ingredients—boneless, skinless chicken breast, bagged baby spinach and canned beans. It features a simple homemade basil pesto swirled in at the end to add a fresh herb flavor. If you're pressed for time, you can substitute 3 to 4 tablespoons of store-bought basil pesto.
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Stuffed Pepper Soup
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Inspired by stuffed peppers, this soup is ready faster and with fewer dishes. Get creative with the toppings! We top it with onion, Cheddar cheese and tortilla chips here, but salsa, sour cream and corn would also make stellar additions.
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Loaded Black Bean Nacho Soup
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Jazz up a can of black bean soup with your favorite nacho toppings, such as cheese, avocado and fresh tomatoes. A bit of smoked paprika adds a bold flavor kick, but you can swap in any warm spices you prefer, such as cumin or chili powder. Look for a soup that contains no more than 450 mg sodium per serving.
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Pasta e Ceci (Pasta & Chickpea Soup)
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This thick soup is full of ceci (Italian for chickpeas), tomatoes, fresh rosemary and pasta. Convenient pantry items makes it the perfect solution for harried weeknights. To make this soup vegetarian simply swap reduced-sodium vegetable broth for the beef broth.
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Veggistrone
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This vegetable-packed minestrone soup recipe is inspired by a popular Weight Watchers vegetable soup recipe. It makes a big pot of soup, so keep some in the refrigerator for up to 5 days and freeze the rest in single-serve portions. That way you always have an easy, delicious vegetable soup to start your meal or to eat for lunch. Think of this vegetable minestrone recipe as a starting point for other healthy soup variations, too—toss in leftover chopped cooked chicken, whole-wheat pasta or brown rice to make it more satisfying.
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Summer Corn Tortilla Soup
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Take advantage of local fresh corn and whip up this 40-minute Mexican-inspired summer soup recipe. It's topped with creamy avocado slices and crispy corn tortillas, but you can take it to the next level by adding a dollop of nonfat plain yogurt, a bit of grated Cheddar, and/or chopped scallions. If fresh corn is unavailable, frozen corn works just fine.
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Quick Pasta e fa*gioli Soup
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This simplified take on minestrone uses canned beans and tomatoes and packaged broth, meaning you can always keep the ingredients for this easy soup on hand.
