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Settle in for some cozy comfort with one of these bowls of soup. Whether it’s a creamy veggie soup or a chunky chili, each of these recipesfocuses on complex carbs, like whole grains, andsticks to heart-healthy levelsof saturated fat and sodium. Plus, these recipes are low-calorie and high-fiber, so you can enjoysomething light but fillingto help you meet your weight loss goals. Make recipes like our Kohlrabi, Potato & Leek Soup and Chickpea & Potato Curry the centerpiece of your next meal—and pair them with your favorite side salad or a crusty piece of whole-wheat bread.
01of 24Persian-Style Butternut Squash SoupView RecipeSwap out your basic butternut squash soup for this fragrant version that includes sweet potato and a medley of spices like cinnamon, cumin, coriander and saffron. A drizzle of maple syrup and a few drops of orange water brighten the flavors, while a sprinkle of sumac adds a pop of color and a tangy edge. This healthy butternut squash soup would be a wonderful starter for your Thanksgiving meal.
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Persian-Style Butternut Squash Soup
View Recipe
Swap out your basic butternut squash soup for this fragrant version that includes sweet potato and a medley of spices like cinnamon, cumin, coriander and saffron. A drizzle of maple syrup and a few drops of orange water brighten the flavors, while a sprinkle of sumac adds a pop of color and a tangy edge. This healthy butternut squash soup would be a wonderful starter for your Thanksgiving meal.
02of 24Chickpea & Potato CurryView RecipeThis fast Indian-style curry comes together with ingredients you most likely have on hand, like frozen peas and canned tomatoes and chickpeas. Plus, using these spices shows how simple it is to make a curry sauce for an easy vegetarian recipe. Serve with whole-wheat naan to sop it all up.
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Chickpea & Potato Curry
This fast Indian-style curry comes together with ingredients you most likely have on hand, like frozen peas and canned tomatoes and chickpeas. Plus, using these spices shows how simple it is to make a curry sauce for an easy vegetarian recipe. Serve with whole-wheat naan to sop it all up.
03of 24Creamy White Chili with Cream CheeseView RecipeThis rich, yet healthy, white chicken chili comes together in a flash thanks to quick-cooking chicken thighs and canned white beans. Mashing some of the beans acts as a fast thickener when your soups don’t have a long time to simmer. Cream cheese adds the final bit of richness and a hint of sweet tang.
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Creamy White Chili with Cream Cheese
This rich, yet healthy, white chicken chili comes together in a flash thanks to quick-cooking chicken thighs and canned white beans. Mashing some of the beans acts as a fast thickener when your soups don’t have a long time to simmer. Cream cheese adds the final bit of richness and a hint of sweet tang.
04of 24Kohlrabi, Potato & Leek SoupView RecipeKohlrabi is a root vegetable related to cabbage that can be eaten raw or cooked. Here, we blend it with potatoes for a more nutritious take on the classic potato-leek soup.
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Kohlrabi, Potato & Leek Soup
Kohlrabi is a root vegetable related to cabbage that can be eaten raw or cooked. Here, we blend it with potatoes for a more nutritious take on the classic potato-leek soup.
05of 24Curried Chickpea StewView RecipeWho says a meatless meal isn’t filling? Packed with fiber-rich vegetables and chickpeas, this fragrant stew satisfies.
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Curried Chickpea Stew
Who says a meatless meal isn’t filling? Packed with fiber-rich vegetables and chickpeas, this fragrant stew satisfies.
06of 24Hearty Tomato Soup with Beans & GreensView RecipeGarlicky kale and creamy white beans elevate simple canned tomato soup into a 10-minute lunch or dinner that really satisfies. Use a soup with tomato pieces for a heartier texture. Look for a brand that’s low- or reduced-sodium, with no more than 450 mg sodium per serving.
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Hearty Tomato Soup with Beans & Greens
Garlicky kale and creamy white beans elevate simple canned tomato soup into a 10-minute lunch or dinner that really satisfies. Use a soup with tomato pieces for a heartier texture. Look for a brand that’s low- or reduced-sodium, with no more than 450 mg sodium per serving.
07of 24Loaded Black Bean Nacho SoupView RecipeJazz up a can of black bean soup with your favorite nacho toppings, such as cheese, avocado and fresh tomatoes. A bit of smoked paprika adds a bold flavor kick, but you can swap in any warm spices you prefer, such as cumin or chili powder. Look for a soup that contains no more than 450 mg sodium per serving.
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Loaded Black Bean Nacho Soup
Jazz up a can of black bean soup with your favorite nacho toppings, such as cheese, avocado and fresh tomatoes. A bit of smoked paprika adds a bold flavor kick, but you can swap in any warm spices you prefer, such as cumin or chili powder. Look for a soup that contains no more than 450 mg sodium per serving.
08of 24Slow-Cooker Chicken & White Bean StewView RecipeThis load-and-go slow-cooker chicken recipe is perfect for a busy weeknight dinner. Serve this Tuscan-inspired dish with crusty bread, a glass of Chianti and a salad.
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Slow-Cooker Chicken & White Bean Stew
This load-and-go slow-cooker chicken recipe is perfect for a busy weeknight dinner. Serve this Tuscan-inspired dish with crusty bread, a glass of Chianti and a salad.
09of 24Slow-Cooker Vegetable Minestrone SoupView RecipeA winter classic, this crock pot version of minestrone is heavy on the vegetables and light on the pasta, keeping carbs in check while providing plenty of flavor.
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Slow-Cooker Vegetable Minestrone Soup
A winter classic, this crock pot version of minestrone is heavy on the vegetables and light on the pasta, keeping carbs in check while providing plenty of flavor.
10of 24Turkey & Brown Rice ChiliView RecipeThis hearty turkey chili recipe takes just 35 minutes to prep. While it’s cooking, you’ll have time to throw together a green salad and warm up some crusty bread to complete the meal.
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Turkey & Brown Rice Chili
This hearty turkey chili recipe takes just 35 minutes to prep. While it’s cooking, you’ll have time to throw together a green salad and warm up some crusty bread to complete the meal.
11of 24Chicken Chili VerdeView RecipePrepared salsa verde adds tang to this fast weeknight chili recipe and pairs beautifully with the rich caramelized chicken and creamy beans. Don’t shy away from the poblano peppers. They offer a mild heat but deliver a depth of flavor you can’t find in regular green bell peppers.
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Chicken Chili Verde
Prepared salsa verde adds tang to this fast weeknight chili recipe and pairs beautifully with the rich caramelized chicken and creamy beans. Don’t shy away from the poblano peppers. They offer a mild heat but deliver a depth of flavor you can’t find in regular green bell peppers.
12of 24Sweet Potato Soup with Toasted PecansAli RedmondThick and creamy, yet low in calories, this sweet potato soup makes a great side dish. Chopped pecans add a layer of texture to the velvety soup.
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Sweet Potato Soup with Toasted Pecans
Ali Redmond
Thick and creamy, yet low in calories, this sweet potato soup makes a great side dish. Chopped pecans add a layer of texture to the velvety soup.
13of 24Vegan White Bean ChiliView RecipeFresh Anaheim (or poblano) chiles add mild heat to this classic white bean chili and contribute lots of smoky flavor. Quinoa adds body to the chili, while diced zucchini provides pretty flecks of green and increases the veggie content.
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Vegan White Bean Chili
Fresh Anaheim (or poblano) chiles add mild heat to this classic white bean chili and contribute lots of smoky flavor. Quinoa adds body to the chili, while diced zucchini provides pretty flecks of green and increases the veggie content.
14of 24Italian Wild Rice SoupUsing a slow cooker to prepare this diabetic-friendly, Italian Wild Rice Soup makes this scrumptious recipe easy and low maintenance.
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Italian Wild Rice Soup
Using a slow cooker to prepare this diabetic-friendly, Italian Wild Rice Soup makes this scrumptious recipe easy and low maintenance.
15of 24Quick Chili BowlThis quick-and-easy chili recipe is not only delicious, but it also packs in 25 grams of protein and 11 grams of fiber per serving.
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Quick Chili Bowl
This quick-and-easy chili recipe is not only delicious, but it also packs in 25 grams of protein and 11 grams of fiber per serving.
16of 24Sichuan Ramen Cup of Noodles with Cabbage & TofuView RecipeThe Sichuan province in the southwestern corner of China is known for its fiery dishes. Here, the richness of tahini tempers the spicy chile paste in this cup-of-noodles-style mason jar soup recipe. You can grind the Sichuan peppercorns in a spice grinder or mortar and pestle, or crush them with the bottom of a heavy skillet.
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Sichuan Ramen Cup of Noodles with Cabbage & Tofu
The Sichuan province in the southwestern corner of China is known for its fiery dishes. Here, the richness of tahini tempers the spicy chile paste in this cup-of-noodles-style mason jar soup recipe. You can grind the Sichuan peppercorns in a spice grinder or mortar and pestle, or crush them with the bottom of a heavy skillet.
17of 24Cauliflower SoupView RecipeA healthy take on a loaded baked potato, this creamy cauliflower soup recipe has all the fixings of a loaded potato (bacon included) but for way fewer calories and carbs. Ready in a quick 20 minutes, this easy soup is great for busy weeknights or can be meal prepped ahead of time to take for lunch or frozen for a ready-made meal down the road. This recipe was originally made for one serving but can be easily adapted to serve more.
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Cauliflower Soup
A healthy take on a loaded baked potato, this creamy cauliflower soup recipe has all the fixings of a loaded potato (bacon included) but for way fewer calories and carbs. Ready in a quick 20 minutes, this easy soup is great for busy weeknights or can be meal prepped ahead of time to take for lunch or frozen for a ready-made meal down the road. This recipe was originally made for one serving but can be easily adapted to serve more.
18of 24Four-Bean & Pumpkin ChiliView RecipeThis healthy vegetarian chili has a fragrant touch of cinnamon for added flavor. Let diners top it with whatever suits their taste.
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Four-Bean & Pumpkin Chili
This healthy vegetarian chili has a fragrant touch of cinnamon for added flavor. Let diners top it with whatever suits their taste.
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Chicken & Spinach Soup with Fresh Pesto
20of 24Three-Bean ChiliView RecipeThis rib-sticking bean chili is richly flavored with cumin, chili, paprika, oregano and an assortment of peppers. Use whatever beans you have in your pantry.
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Three-Bean Chili
This rib-sticking bean chili is richly flavored with cumin, chili, paprika, oregano and an assortment of peppers. Use whatever beans you have in your pantry.
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Curried Sweet Potato & Peanut Soup
22of 24Turkey PosoleHominy, onion, garlic and chile peppers are hallmark ingredients in this soup from Mexico. Posole is often made with pork or chicken, but this version uses flavorful turkey breast.
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Turkey Posole
Hominy, onion, garlic and chile peppers are hallmark ingredients in this soup from Mexico. Posole is often made with pork or chicken, but this version uses flavorful turkey breast.
23of 24Roasted Carrot SoupView RecipeThis satisfying and healthy roasted carrot soup gets a flavor boost from roasted vegetables, including the carrots, as well as garlic, onions and ginger.
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Roasted Carrot Soup
This satisfying and healthy roasted carrot soup gets a flavor boost from roasted vegetables, including the carrots, as well as garlic, onions and ginger.
24of 24French Beef Stew au PistouThis classic beef stew with tomatoes, carrots, potatoes, zucchini, green beans, and spinach is served with a basil-cheese-garlic sauce.
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French Beef Stew au Pistou
This classic beef stew with tomatoes, carrots, potatoes, zucchini, green beans, and spinach is served with a basil-cheese-garlic sauce.
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