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Healthy, Low-Fat Soup: Recipes and Tips

Looking for a great simple supper? Whip up a hearty and filling soup.

4 More Tips for Low-Fat and Healthy Soups

Here are four more tips to help you keep your soup recipes low fat and healthy:

1. If your soup recipe calls for meat, choose leaner cuts whenever possible, like skinless chicken or turkey breast, pork tenderloin, or sirloin steak trimmed of visible fat. If the recipe calls for sausage, substitute a less-fat turkey sausage (such as turkey polska kielbasa links). Remember that you can usually get by with half as much as the recipe calls for.

2. When using fresh herbs, add them toward the end of cooking or stir them in right before serving. Some fresh herbs even work well sprinkled on as a garnish. Add dried herbs in the beginning or middle of cooking so they have plenty of time to rehydrate and give off their flavor.

3. If the soup recipe calls for stirring in butter at the end of the cooking process, just don’t go there. If it calls for sautéing vegetables in butter in the beginning, just use a tablespoon of olive oil or canola oil instead. If you need more moisture as the vegetables are browning, add in a couple of tablespoons of water, wine, or broth.

4. Pump up the fiber in your soups by adding beans when possible and use whole grains like barley, brown rice, wild rice, or whole wheat blend pastas instead of refined grains.

3 Healthy, Low-Fat Soup Recipes

Here are three new light and nutritious soup recipes to try this winter!

 

Moroccan Lentil Soup/Stew

WebMD Weight Loss Clinic members: Journal as 1 1/2 cups "hearty stew"

1 large onion, chopped (about 1 1/2 cups)

1 tablespoon minced garlic

1 teaspoon minced fresh ginger (or 1/2 teaspoon ground dried ginger)

1 tablespoon olive or canola oil

6 cups low-sodium chicken or beef broth (water can also be used)

1 1/2 cups red lentils, dried

15-ounce can garbanzo beans, rinsed and drained

14.5-ounce can diced tomatoes (tomatoes and any juice), low sodium if available

3/4 cup diced carrots

3/4 cup chopped celery (about 3 medium stalks)

1 teaspoon garam masala (a spice blend)

1 1/2 teaspoons ground cardamom

1/2 teaspoon ground cayenne pepper

1/2 teaspoon ground cumin

6 tablespoons fat-free sour cream (optional garnish)

  • Add onions, garlic, ginger and olive to a large nonstick saucepan and cook over medium-high heat, stirring often (about 7 minutes). Add the broth, lentils, garbanzo beans, diced tomatoes, carrots, celery, garam masala, cardamom, cayenne pepper, and cumin.
  • Bring stew to a boil, then lower heat to simmer, cover saucepan, and continue to cook until lentils are soft (about 1 to 1 1/2 hours.)
  • Ladle about a third to a half of the soup into a large food processor or blender and pulse to briefly puree. Pour soup puree back into the pot and stir. Serve each bowl with a dollop of fat-free sour cream, if desired. 

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