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    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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