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Healthy, Low-Fat Soup: Recipes and Tips

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

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. 

Yield: 6 large servings 

Per serving: 321 calories, 21 g protein, 52 g carbohydrate, 5.5 g fat, 1.5 g saturated fat, 5 mg cholesterol, 11.4 g fiber, 323 mg sodium. Calories from fat: 15%.


Winter Chicken & Barley Soup 

WebMD Weight Loss Clinic members: Journal as 1 cup "hearty stew"

1 tablespoon olive or canola oil

1/2 cup chopped onion

1 cup chopped celery

2 cups sliced mushrooms (about 6 ounces)

1 tablespoon minced garlic

1 cup chopped carrots

1 1/2 cups chopped, cooked skinless chicken breast (about 7 ounces cooked)

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