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Six Low-Fat, Low-Calorie Soups

Winter Warmers with Fewer Calories and Less Fat


In general, soup ought to be a wonderful way to improve your nutrition, but many soups are high in fat and calories, and very high in sodium. You've seen the pot roast soups, thick and creamy chowders, chicken and dumplings soups, hearty bisques, and so on: All of them delicious and all very fattening. While there are some good alternatives at the grocery store, which are both low in fat and low in sodium, you can make perfectly flavorful, healthy, hearty soups at home, without all the additives of the store-bought variety. Here are six delicious low-fat, low-calorie soups to get you started.

1. Carrot, Tomato and Zucchini Soup

Carrot soup
David Ward/Photographer's Choice RF/Getty Images
This is a thick and hearty soup, which features carrots, zucchini, canned tomatoes (fire-roasted ones are particularly flavorful), and garlic, with a distinctive peppery taste of fresh cilantro.

2. Broccoli Soup

Broccoli Soup
Fiona Haynes
This low-fat broccoli soup makes a delicious and satisfying lunch, even for those who insist they hate broccoli. The secret to this and other full-bodied low-fat soups is to use potato and some low-fat or nonfat milk, and then purée the soup in a blender. This is probably my favorite soup to eat.

3. Cauliflower Soup

Cauliflower Soup
Fiona Haynes
I have always loved cauliflower. My mother used to serve it regularly, and while she was preparing it, she would also be snacking on raw florets -- a habit I have also inherited. What cauliflower lacks in color, it makes up for in nutrients. A member of the same family as broccoli, cabbage, and kale, cauliflower makes a wonderful base for a soup. This is an old family favorite, even among those who wouldn't normally eat cauliflower.

4. Tomato Spinach Soup

Tomato Spinach Soup
Fiona Haynes
Tomato Spinach Soup is really a soup for all seasons, but its bright red color makes it perfect for a Valentine’s Day lunch, don’t you think? Enjoy this delicious, quick and easy low-fat soup with some whole grain bread and a side salad drizzled with your favorite low-fat dressing.

5. Butternut Squash and Pear Soup

Butternut Squash and Pear Soup
Fiona Haynes
This is a lovely sweet, yet not too sweet, soup with a hint of mild spice. Butternut squash and pears make a wonderful combination, and both flavors are evident in this warming fall and winter soup.

6. Cream of Pumpkin Soup

Low Fat Cream of Pumpkin Soup
Fiona Haynes
This luscious, velvety cream of pumpkin soup tastes anything but low fat. The secret to the creaminess is evaporated fat-free milk (note: do not confuse this with condensed milk, which is highly sweetened and intended for dessert recipes). This is stirred into the soup just a few minutes before serving. Enjoy this soup for lunch on a cold fall or winter's day. The beauty of this cream of pumpkin soup, apart from being low fat, is that it’s quick and easy to make.

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