Filled to the brim with flavorful ingredients, these easy healthy soup recipes will keep you on track.
57 Easy Healthy Soup Recipes
Updated on Sep. 20, 2024
Creamy Chicken Rice Soup
One of our favorite healthy soup recipes, I came up with this easy dish while making some adjustments to a stovetop chicken casserole. We like this soup for lunch with a crisp roll and fresh fruit. —Janice Mitchell, Aurora, Colorado
Psst! This is the best homemade substitute for cream of chicken soup.
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Vegetable Turkey Soup
Total Time
1 hour 15 min
Servings
6 servings
From the Recipe Creator:
Low-sodium ingredients don’t diminish the full flavor of this brothy soup sent in by Bonnie LeBarron, Forestville, New York. The ground turkey gives the soup a heartiness everyone will welcome on a cold blustery evening. If you’re looking for more healthy options, then check out these low-sodium soups.
Nutrition Facts:
1 cup: 181 calories, 6g fat (2g saturated fat), 55mg cholesterol, 498mg sodium, 14g carbohydrate (8g sugars, 3g fiber), 18g protein. Diabetic Exchanges: 2 lean meat, 1 starch.
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Instant Pot Corn Chowder
Total Time
30 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
Enjoy this chowder’s rich, slow-simmered flavor in record time by using an Instant Pot. Corn chowder is a classic staple, with its hearty flavors of creamy sweet corn, bacon crumbles, shredded cheddar cheese and chopped parsley. —Taste Recipes Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts:
1 cup: 191 calories, 9g fat (5g saturated fat), 31mg cholesterol, 709mg sodium, 21g carbohydrate (5g sugars, 2g fiber), 7g protein. Diabetic Exchanges: 1-1/2 starch, 1 medium-fat meat, 1/2 fat.
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Hamburger Soup
Total Time
45 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
At family get-togethers, our children always request this spirit-warming soup along with a fresh loaf of homemade bread and tall glasses of milk. It has robust flavor and plenty of fresh-tasting vegetables, and it's so easy to make. —Barbara Brown, Janesville, Wisconsin
Nutrition Facts:
1 cup: 167 calories, 7g fat (3g saturated fat), 35mg cholesterol, 972mg sodium, 15g carbohydrate (5g sugars, 3g fiber), 12g protein.
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Vegan Carrot Soup
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
Yukon Gold potatoes—instead of cream—make this smooth carrot soup vegan and add a mild sweetness. If you don't have Yukon Golds on hand, russet potatoes will work too. —Taste Recipes Test Kitchen
Nutrition Facts:
1 cup: 176 calories, 3g fat (0 saturated fat), 0 cholesterol, 710mg sodium, 35g carbohydrate (7g sugars, 4g fiber), 4g protein. Diabetic Exchanges: 2 starch, 1/2 fat.
Check out more of our favorite vegan soup recipes.
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Hearty Pork Bean Soup
Total Time
6 hours 35 min
Servings
12 servings (about 4 quarts)
From the Recipe Creator:
It’s wonderful to come home to this pork bean soup dinner simmering away in a slow cooker. This soup uses dried beans and is simple to throw together in the morning before work. When you get home, just add a few more ingredients and in about half an hour dinner will be ready! —Colleen Delawder, Herndon, Virginia
Nutrition Facts:
1-1/3 cups: 207 calories, 2g fat (1g saturated fat), 21mg cholesterol, 695mg sodium, 30g carbohydrate (5g sugars, 9g fiber), 18g protein. Diabetic Exchanges: 2 starch, 2 lean meat.
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Bean Counter Chowder
Total Time
30 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
This hearty chowder is one of our favorite healthy soup recipes. Loaded with beans, noodles and bright herbs, it’s so comforting on a chilly day. —Vivian Haen, Menomonee Falls, Wisconsin
Nutrition Facts:
1 cup: 196 calories, 3g fat (0 saturated fat), 2mg cholesterol, 676mg sodium, 33g carbohydrate (2g sugars, 9g fiber), 10g protein. Diabetic Exchanges: 2 starch, 1/2 fat.
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Turkey-Vegetable Soup
Total Time
1 hour 5 min
Servings
6 servings (2-1/4 quarts)
From the Recipe Creator:
The blend of flavors and colors in this hearty soup will bring everyone at the table back for more. —Charlotte Welch, Utica, New York
Nutrition Facts:
1-1/2 cups: 191 calories, 3g fat (1g saturated fat), 40mg cholesterol, 257mg sodium, 22g carbohydrate (6g sugars, 5g fiber), 18g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable, 1/2 fat.
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Vegetarian White Bean Soup
Total Time
30 min
Servings
10 servings (2-1/2 quarts)
From the Recipe Creator:
The home economists in our Test Kitchen simmered up this fresh-tasting meatless soup. Hearty with two kinds of beans, it makes a satisfying entree. Round out the meal with Walnut Zucchini Muffins or warm dinner rolls.
Nutrition Facts:
1 cup: 117 calories, 3g fat (0 saturated fat), 0 cholesterol, 555mg sodium, 17g carbohydrate (3g sugars, 5g fiber), 5g protein. Diabetic Exchanges: 1 starch, 1/2 fat.
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Pressure-Cooker Chicken Tortilla Soup
Total Time
40 min
Servings
10 servings (2-1/2 quarts)
From the Recipe Creator:
Your family will thank you for this pressure cooker chicken tortilla soup! Leftovers taste amazing the next day. —Karen Kelly, Germantown, Maryland
Nutrition Facts:
1 cup: 141 calories, 3g fat (0 saturated fat), 25mg cholesterol, 580mg sodium, 15g carbohydrate (3g sugars, 3g fiber), 14g protein. Diabetic Exchanges: 2 lean meat, 1 starch.
11/57
Slow-Cooker Sweet Potato Chocolate Mole Soup
Total Time
6 hours 30 min
Servings
8 servings (2-1/2 quarts)
From the Recipe Creator:
This recipe is perfect for those days when you’re craving something just a little bit different. It’s spicy, flavorful and a delightful excuse to open up a bar of chocolate—if you’re the type of person who needs an excuse! —Colleen Delawder, Herndon, Virginia
Nutrition Facts:
1-1/4 cups: 203 calories, 6g fat (2g saturated fat), 0 cholesterol, 511mg sodium, 31g carbohydrate (14g sugars, 5g fiber), 4g protein. Diabetic Exchanges: 2 starch, 1 fat.
12/57
Greens and Beans Turkey Soup
Total Time
2 hours 45 min
Servings
10 servings (2-1/2 quarts)
From the Recipe Creator:
On winter evenings, we like nothing better than a piping hot bowl of soup. This one uses the turkey carcass to make a flavorful stock for the soup. —Susan Albert, Jonesburg, Missouri
Nutrition Facts:
1 cup: 105 calories, 2g fat (0 saturated fat), 22mg cholesterol, 568mg sodium, 10g carbohydrate (1g sugars, 3g fiber), 10g protein. Diabetic Exchanges: 1 lean meat, 1/2 starch.
For more healthy options, check out these low-carb soup recipes.
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Cabbage Barley Soup
Total Time
6 hours 30 min
Servings
8 servings (3 quarts)
From the Recipe Creator:
My neighbor had an abundance of cabbage, so a group of us had a contest to see who could come up with the best cabbage dish. This easy healthy soup was the clear winner—they ate the whole pot! —Lorraine Caland, Shuniah, Ontario
Nutrition Facts:
1-1/2 cups: 197 calories, 1g fat (0 saturated fat), 0 cholesterol, 678mg sodium, 39g carbohydrate (7g sugars, 9g fiber), 11g protein. Diabetic Exchanges: 2-1/2 starch, 1 lean meat.
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Vegan Cabbage Soup
Total Time
6 hours 10 min
Servings
10 servings (2-1/2 quarts)
From the Recipe Creator:
Comforting soups that simmer all day long are staples on cool, busy days. For a heartier version, stir in canned beans, such as cannellini or navy. —Taste Recipes Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts:
1 cup: 110 calories, 0 fat (0 saturated fat), 0 cholesterol, 866mg sodium, 24g carbohydrate (13g sugars, 6g fiber), 4g protein.
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Golden Beet and Peach Soup with Tarragon
Total Time
1 hour
Servings
6 servings
From the Recipe Creator:
One summer we had a bumper crop of peaches from our two trees, so I had fun experimenting with different recipes. After seeing a beet soup recipe in a cookbook, I changed it a bit to include our homegrown golden beets and sweet peaches. —Sue Gronholz, Beaver Dam, Wisconsin
Nutrition Facts:
2/3 cup: 159 calories, 4g fat (1g saturated fat), 3mg cholesterol, 129mg sodium, 31g carbohydrate (26g sugars, 4g fiber), 3g protein. Diabetic Exchanges: 2 vegetable, 1 fruit, 1/2 fat.
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Vegetarian Split Pea Soup
Total Time
1 hour 45 min
Servings
7 servings
From the Recipe Creator:
Even the pickiest eater will request this vegetarian split pea soup recipe time and again. Thick and well-seasoned, it's a nutritional powerhouse packed with fiber and protein. It's wonderful with a slice of crusty French bread. —Michele Doucette, Stephenville, Newfoundland
Nutrition Facts:
1 cup: 227 calories, 1g fat (0 saturated fat), 0 cholesterol, 771mg sodium, 42g carbohydrate (7g sugars, 15g fiber), 14g protein.
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Tomato Soup
Total Time
50 min
Servings
16 servings (4 quarts)
From the Recipe Creator:
Creamy, rich and bursting with brightness, this soup is the ultimate sidekick to a grilled cheese sandwich. — Josh Rink, Milwaukee, Wisconsin
Nutrition Facts:
1 cup: 104 calories, 5g fat (2g saturated fat), 6mg cholesterol, 572mg sodium, 15g carbohydrate (10g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1 starch, 1 fat.
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Vegan Broccoli Soup
Total Time
45 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
Pureed potatoes help give this vegan cream of broccoli soup a silky texture without the cream! This is a fantastic trick to make dairy-free soups super creamy. —Taste Recipes Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts:
1 cup: 142 calories, 4g fat (0 saturated fat), 0 cholesterol, 409mg sodium, 24g carbohydrate (5g sugars, 4g fiber), 4g protein. Diabetic Exchanges: 1-1/2 starch, 1 vegetable, 1/2 fat.
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Super Fast Mexican Soup
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
We take this spicy soup to rodeos on cool nights or sip it by a campfire. For toppings, try onions, avocado, cheese, jalapenos, sour cream and salsa. —Gloria Huse, Simpsonville, South Carolina
Nutrition Facts:
1-1/2 cups: 254 calories, 11g fat (3g saturated fat), 76mg cholesterol, 998mg sodium, 14g carbohydrate (5g sugars, 1g fiber), 25g protein.
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Summer Squash & White Bean Soup
Total Time
30 min
Servings
6 servings (2-1/4 quarts)
From the Recipe Creator:
I love using summer squash in healthy soup recipes. This one’s hearty as is, but stir in chopped ham for an extra wallop of flavor. Serve this warm or chilled. —Sara Hornbeck, Knoxville, Tennessee
Nutrition Facts:
1-1/2 cups with 2 tablespoons yogurt: 290 calories, 12g fat (5g saturated fat), 21mg cholesterol, 1187mg sodium, 36g carbohydrate (11g sugars, 8g fiber), 10g protein.
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Quick Mushroom Barley Soup
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
I surprised my mother with a visit some years ago, and she was preparing this soup when I walked in. It was so wonderful that I asked for the recipe, and I’ve been fixing it ever since. —Edie Irwin, Cornwall, New York
Nutrition Facts:
1 cup: 196 calories, 7g fat (3g saturated fat), 12mg cholesterol, 654mg sodium, 27g carbohydrate (7g sugars, 5g fiber), 8g protein. Diabetic Exchanges: 1-1/2 starch, 1/2 whole milk, 1/2 fat.
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Thai Curry Soup
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
My go-to Thai restaurant inspired this curry soup. Shiitake mushrooms are my favorite, but any fresh mushroom will work. Fresh basil and lime add a burst of bright flavors. —Tre Balchowsky, Sausalito, California
Nutrition Facts:
1-2/3 cups: 289 calories, 9g fat (3g saturated fat), 0 cholesterol, 772mg sodium, 41g carbohydrate (3g sugars, 2g fiber), 11g protein. Diabetic Exchanges: 2-1/2 starch, 1 medium-fat meat, 1/2 fat.
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Asian Long Noodle Soup
Total Time
30 min
Servings
6 servings (2 quarts).
From the Recipe Creator:
This flavorful soup is perfect for when you want something warm and filling in a hurry. If you can't find long noodles, angel hair pasta is a good substitute. —Carol Emerson, Aransas Pass, Texas
Nutrition Facts:
1-1/3 cups: 227 calories, 7g fat (1g saturated fat), 35mg cholesterol, 1078mg sodium, 23g carbohydrate (2g sugars, 1g fiber), 16g protein.
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Turkey and Black Bean Chili
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
This busy-day chili is packed with flavor. We make it ahead and freeze some to eat later. —Marisela Segovia, Miami, Florida
Nutrition Facts:
1 cup: 247 calories, 7g fat (2g saturated fat), 52mg cholesterol, 468mg sodium, 27g carbohydrate (7g sugars, 7g fiber), 21g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 vegetable.
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Fresh Corn & Potato Chowder
Total Time
40 min
Servings
6 servings
From the Recipe Creator:
This soup was one of my favorites as a child in upstate New York, and I still love it today. For extra depth, place the spent cob in the soup, simmer, then remove. —Tracy Bivins, Knob Noster, Missouri
Nutrition Facts:
1 cup: 200 calories, 8g fat (5g saturated fat), 30mg cholesterol, 534mg sodium, 26g carbohydrate (6g sugars, 3g fiber), 7g protein. Diabetic Exchanges: 2 starch, 1-1/2 fat.
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Slow-Cooked Chicken Enchilada Soup
Total Time
6 hours 25 min
Servings
8 servings (3-1/4 quarts)
From the Recipe Creator:
This soup delivers a big bowl of fresh comfort—just ask my husband. Toppings like avocado, sour cream and tortilla strips are a must. —Heather Sewell, Harrisonville, Missouri
Nutrition Facts:
1-1/2 cups (calculated without optional toppings): 125 calories, 4g fat (1g saturated fat), 35mg cholesterol, 1102mg sodium, 9g carbohydrate (4g sugars, 3g fiber), 14g protein.
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Creamy Chicken and Rice Soup
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I came up with this creamy chicken rice soup recipe while making some adjustments to a favorite stovetop chicken casserole. We like this soup for lunch with a crisp roll and fresh fruit. —Janice Mitchell, Aurora, Colorado
Nutrition Facts:
1-1/4 cups: 312 calories, 9g fat (3g saturated fat), 71mg cholesterol, 699mg sodium, 26g carbohydrate (6g sugars, 1g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 fat.
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Turkey and Vegetable Barley Soup
Total Time
30 min
Servings
6 servings (2 quarts)
From the Recipe Creator:
Using ingredients on hand, I stirred up this turkey and veggie-packed soup. If you have them, corn, beans and celery are great here, too. —Lisa Wiger, St. Michael, Minnesota
Nutrition Facts:
1-1/3 cups: 208 calories, 4g fat (1g saturated fat), 37mg cholesterol, 662mg sodium, 23g carbohydrate (4g sugars, 6g fiber), 21g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable, 1/2 fat.
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Easy White Chicken Chili
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
Chili is one of our best cold-weather strategies. We use chicken and white beans for a twist on the regular bowl of red. It’s soothing comfort food. —Rachel Lewis, Danville, Virginia
Nutrition Facts:
1 cup: 228 calories, 5g fat (1g saturated fat), 54mg cholesterol, 504mg sodium, 23g carbohydrate (1g sugars, 6g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch.
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Mexican Cabbage Roll Soup
Total Time
30 min
Servings
6 servings (2 quarts)
From the Recipe Creator:
I love sharing our humble and hearty soup made with beef, cabbage and green chiles. A blast of cilantro gives it a sunshiny finish. —Michelle Beal, Powell, Tennessee
Nutrition Facts:
1-1/3 cups: 186 calories, 9g fat (3g saturated fat), 49mg cholesterol, 604mg sodium, 10g carbohydrate (4g sugars, 4g fiber), 17g protein. Diabetic Exchanges: 2 lean meat, 2 vegetable, 1/2 fat.
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Vegetable Beef Soup
Total Time
4 hours
Servings
26 servings (9-3/4 quarts)
From the Recipe Creator:
When you need to feed a crowd, consider this beefy favorite loaded with both fresh and frozen veggies. —Sue Straughan, Prattville, Alabama
Nutrition Facts:
1-1/2 cups: 245 calories, 6g fat (2g saturated fat), 42mg cholesterol, 1090mg sodium, 31g carbohydrate (9g sugars, 6g fiber), 18g protein.
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Southwest Chicken Barley Chowder
Total Time
30 min
Servings
8 servings (2-1/2 quarts)
From the Recipe Creator:
Mashed squash helps make this chowder creamy but not heavy, and it's a favorite way to get barley on the table. My kids even ask for leftovers for lunch. —Pamela Cleghorn, Campbellsburg, Indiana
Nutrition Facts:
1-1/4 cups: 298 calories, 8g fat (3g saturated fat), 46mg cholesterol, 681mg sodium, 35g carbohydrate (4g sugars, 7g fiber), 20g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 1 fat.
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White Bean and Sausage Soup
Total Time
1 hour 50 min
Servings
8 servings (3 quarts)
From the Recipe Creator:
In the cold months, I like to put on a big pot of this comforting soup. It cooks away while I do other things, such as baking bread, crafting or even cleaning the house. —Glenna Reimer, Gig Harbor, Washington
Nutrition Facts:
1-1/2 cups: 339 calories, 9g fat (3g saturated fat), 23mg cholesterol, 1100mg sodium, 48g carbohydrate (7g sugars, 11g fiber), 19g protein.
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White Bean Soup with Escarole
Total Time
50 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
Pantry staples make this healthy soup oh, so simple to prepare. When I can't find escarole, I use fresh spinach. Just add to the soup pot moments before serving. —Gina Samokar, North Haven, Connecticut
Nutrition Facts:
1 cup soup with 1-1/2 teaspoons cheese: 174 calories, 3g fat (1g saturated fat), 2mg cholesterol, 572mg sodium, 28g carbohydrate (3g sugars, 8g fiber), 9g protein. Diabetic Exchanges: 1 starch, 1 vegetable, 1 lean meat, 1/2 fat.
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Black Bean Soup
Total Time
45 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
Black bean soup recipes are among my favorite because they're light and it most of the time don't contain meat. For this recipe, you could add lean beef or chicken for a variation. —Angee Owens, Lufkin, Texas
Nutrition Facts:
1 cup: 222 calories, 5g fat (1g saturated fat), 5mg cholesterol, 779mg sodium, 32g carbohydrate (7g sugars, 9g fiber), 11g protein.
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One-Pot Spinach Beef Soup
Total Time
30 min
Servings
8 servings (about 2-1/2 quarts)
From the Recipe Creator:
My idea of a winning weeknight meal is this beefy soup simmering in one big pot. Grate some Parmesan and pass the saltines. —Julie Davis, Jacksonville, Florida
Nutrition Facts:
1-1/3 cups: 258 calories, 7g fat (3g saturated fat), 40mg cholesterol, 909mg sodium, 30g carbohydrate (8g sugars, 3g fiber), 17g protein.
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Chicken, Asparagus & Corn Chowder
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Chicken and asparagus make a light, comforting soup that’s easy to do with common ingredients. If we have rotisserie chicken, it goes into this soup. —Jennifer Vo, Irvine, California
Nutrition Facts:
1 cup: 215 calories, 9g fat (1g saturated fat), 43mg cholesterol, 800mg sodium, 15g carbohydrate (4g sugars, 1g fiber), 19g protein.
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Carolina Shrimp Soup
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
Fresh shrimp from the Carolina coast is one of our favorite foods. We add kale, garlic, red peppers and black-eyed peas to complete this wholesome, filling soup. —Mary Marlowe Leverette, Columbia, South Carolina
Nutrition Facts:
1 cup: 188 calories, 5g fat (1g saturated fat), 92mg cholesterol, 585mg sodium, 18g carbohydrate (2g sugars, 3g fiber), 19g protein. Diabetic Exchanges: 2 lean meat, 2 vegetable, 1/2 starch, 1/2 fat.
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Steak-n-Vegetable Soup
Total Time
40 min
Servings
8 servings (2-1/2 quarts)
From the Recipe Creator:
This weeknight steak soup packs rich flavor into a light broth. My family loves the blend of southwestern flavors. —Rebecca Ridpath, Cedar Park, Texas
Nutrition Facts:
1-1/4 cups: 191 calories, 5g fat (1g saturated fat), 23mg cholesterol, 1144mg sodium, 19g carbohydrate (3g sugars, 3g fiber), 17g protein.
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Lemon Chicken Orzo Soup
Total Time
45 min
Servings
6 servings (2-1/2 quarts)
From the Recipe Creator:
My husband is Greek, so I'm always trying new Mediterranean recipes. This lemon chicken orzo soup is his favorite dish that I make. Serve it with a little feta or Parmesan and a side of toast. —Kristine Kosturos, Olympia, Washington.
Nutrition Facts:
1-2/3 cups: 223 calories, 6g fat (1g saturated fat), 31mg cholesterol, 630mg sodium, 23g carbohydrate (2g sugars, 5g fiber), 17g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable, 1 fat.
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Shrimp Gazpacho
Total Time
15 min
Servings
12 servings (3 quarts)
From the Recipe Creator:
Here’s a refreshing take on the classic chilled tomato soup. Our twist features shrimp, lime and plenty of avocado. —Taste Recipes Test Kitchen
Nutrition Facts:
1 cup: 112 calories, 4g fat (1g saturated fat), 57mg cholesterol, 399mg sodium, 9g carbohydrate (5g sugars, 3g fiber), 10g protein. Diabetic Exchanges: 2 vegetable, 1 lean meat, 1 fat.
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Minestrone Soup
Total Time
1 hour 5 min
Servings
11 servings (2-3/4 quarts)
From the Recipe Creator:
This minestrone soup recipe is special to me because it’s one of the few dinners my entire family loves. And I can feel good about serving it because it’s full of nutrition and low in fat. —Lauren Brennan, Hood River, Oregon
Nutrition Facts:
1 cup: 180 calories, 4g fat (1g saturated fat), 4mg cholesterol, 443mg sodium, 29g carbohydrate (7g sugars, 7g fiber), 8g protein. Diabetic Exchanges: 2 starch, 1 lean meat.
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Hazelnut Asparagus Soup
Total Time
35 min
Servings
4 servings (3 cups)
From the Recipe Creator:
My heart is happy when bundles of tender local asparagus start to appear at my grocery store in spring. No one would ever guess this restaurant-quality vegetarian soup can be prepared in less than 30 minutes. —Cindy Beberman, Orland Park, Illinois
Nutrition Facts:
3/4 cup: 164 calories, 13g fat (1g saturated fat), 0 cholesterol, 623mg sodium, 11g carbohydrate (4g sugars, 4g fiber), 5g protein. Diabetic Exchanges: 2-1/2 fat, 1/2 starch.
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Italian Veggie Beef Soup
Total Time
30 min
Servings
12 servings (4 quarts)
From the Recipe Creator:
My sweet father-in-law, Pop Pop, would bring this chunky soup to our house when we were under the weather. We like it so much, we take it to our own friends who need comfort. It always does the trick. —Sue Webb, Reisterstown, Maryland
Nutrition Facts:
1-1/3 cups: 159 calories, 5g fat (2g saturated fat), 38mg cholesterol, 646mg sodium, 14g carbohydrate (6g sugars, 4g fiber), 15g protein. Diabetic Exchanges: 2 lean meat, 1 vegetable, 1/2 starch.
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Dill Chicken Soup
Total Time
30 min
Servings
6 servings (2 quarts)
From the Recipe Creator:
I could eat healthy soup recipes for every meal of the day, all year long. I particularly like dill and spinach—they add a brightness to this light soup. —Robin Haas, Jamaica Plain, Massachusetts
Nutrition Facts:
1-1/3 cups: 198 calories, 6g fat (1g saturated fat), 31mg cholesterol, 681mg sodium, 20g carbohydrate (4g sugars, 5g fiber), 18g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable, 0.500 fat.
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Borscht Soup
Total Time
50 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
My mother used to make this hearty soup from her garden's bountiful crop of beets and other vegetables. —Ruth Andrewson, Leavenworth, Washington
Nutrition Facts:
1 cup: 48 calories, 2g fat (1g saturated fat), 4mg cholesterol, 375mg sodium, 7g carbohydrate (5g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 1 vegetable, 1/2 fat.
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Shrimp Pad Thai Soup
Total Time
45 min
Servings
8 servings (about 2-3/4 quarts)
From the Recipe Creator:
Pad thai is one of my favorite dishes, but it is often loaded with extra calories. This soup is a healthier option that has all the flavor of traditional versions. —Julie Merriman, Seattle, Washington.
Nutrition Facts:
1-1/3 cups (calculated without optional ingredients): 252 calories, 7g fat (1g saturated fat), 69mg cholesterol, 755mg sodium, 31g carbohydrate (5g sugars, 4g fiber), 17g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1 vegetable, 1 fat.
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Split Pea Soup
Total Time
2 hours 30 min
Servings
10 servings (about 2-1/2 quarts)
From the Recipe Creator:
The old-fashioned favorite is a snap to make, and it's economical too. Carrots, celery and onion accent the subtle flavor of the split peas, while a ham bone adds a meaty touch to this hearty soup. It's sure to chase away autumn's chill. —Laurie Todd, Columbus, Mississippi
Nutrition Facts:
1 cup: 202 calories, 3g fat (1g saturated fat), 11mg cholesterol, 267mg sodium, 31g carbohydrate (6g sugars, 12g fiber), 14g protein. Diabetic Exchanges: 2 starch, 1 lean meat.
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Bean and Bacon Soup
Total Time
1 hour 40 min
Servings
10 servings
From the Recipe Creator:
This bean and bacon soup has been on our menu for about 25 years. Customers tell us they love its flavor. A clear chicken broth makes it different from other bean soups. —Robert Doumas, Gaylord, Michigan
Nutrition Facts:
1 cup: 196 calories, 3g fat (1g saturated fat), 3mg cholesterol, 818mg sodium, 31g carbohydrate (5g sugars, 12g fiber), 13g protein.
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Salmon Dill Soup
Total Time
30 min
Servings
2 servings
From the Recipe Creator:
This is the best soup I have ever made, according to my husband, who loves salmon so much that he could eat it every day. It's a treat for both of us, so when I get some, I try to make it a very special dish like this one. —Hidemi Walsh, Plainfield, Indiana
Nutrition Facts:
2-1/2 cups: 398 calories, 14g fat (4g saturated fat), 71mg cholesterol, 647mg sodium, 37g carbohydrate (7g sugars, 3g fiber), 30g protein. Diabetic Exchanges: 3 lean meat, 2-1/2 starch.
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Cold-Day Chicken Noodle Soup
Total Time
40 min
Servings
8 servings (3 quarts)
From the Recipe Creator:
When I was sick, my mom would make me this heartwarming chicken noodle soup. It was soothing when I had a cold, but this soup is a bowlful of comfort on any chilly day. —Anthony Graham, Ottawa, lllinois
Nutrition Facts:
1-1/2 cups: 195 calories, 6g fat (1g saturated fat), 47mg cholesterol, 639mg sodium, 16g carbohydrate (2g sugars, 3g fiber), 21g protein. Diabetic exchanges: 2 lean meat, 1 starch, 1/2 fat.
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Tortellini Primavera Soup
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
Years ago, I found the idea for tortellini with peas and carrots in a magazine. I added my own touch to it. —Kari George, Ellicott City, Maryland
Nutrition Facts:
2-1/4 cups: 282 calories, 6g fat (3g saturated fat), 28mg cholesterol, 1461mg sodium, 43g carbohydrate (9g sugars, 5g fiber), 17g protein.
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Spinach Tortellini Soup
Total Time
20 min
Servings
6 servings (2 quarts)
From the Recipe Creator:
A simple tomato-enhanced broth is perfect for cheese tortellini and fresh spinach. Increase the garlic and add Italian seasoning to suit your taste. —Debbie Wilson, Burlington, North Carolina
Nutrition Facts:
1-1/3 cups: 164 calories, 5g fat (2g saturated fat), 18mg cholesterol, 799mg sodium, 25g carbohydrate (4g sugars, 2g fiber), 7g protein.
55/57
Red Lentil Soup Mix
Total Time
50 min
Servings
4 batches (4 cups soup per batch)
From the Recipe Creator:
Give your friends the gift of good health. Red lentils are protein powerhouses and are loaded with folate, iron and fiber. Oh, and this soup tastes amazing too. —Taste Recipes Test Kitchen
Nutrition Facts:
1 cup: 257 calories, 4g fat (1g saturated fat), 0 cholesterol, 1067mg sodium, 42g carbohydrate (4g sugars, 7g fiber), 14g protein.
56/57
Turkey-Sweet Potato Soup
Total Time
50 min
Servings
4 servings
From the Recipe Creator:
There’s a reason this is one of my favorite healthy soup recipes! A batch of this soup brings the nostalgic flavors and heartwarming feel of the holidays at any time of year. When I have time to slow-cook it, my whole house smells cozy. —Radine Kellogg, Fairview, Illinois
Nutrition Facts:
1-1/2 cups: 275 calories, 3g fat (1g saturated fat), 65mg cholesterol, 374mg sodium, 39g carbohydrate (13g sugars, 3g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2-1/2 starch.
57/57
Lemony Turkey Rice Soup
Total Time
30 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
While growing up in Texas, I spent a lot of time helping my grandma cook. Lemon and cilantro add a deliciously different twist to turkey soup.
—Margarita Cuellar, East Chicago, Indiana
Nutrition Facts:
1 cup: 166 calories, 4g fat (1g saturated fat), 42mg cholesterol, 1047mg sodium, 17g carbohydrate (1g sugars, 1g fiber), 13g protein.
