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Need easy to make yet filling soup for my diet

As a part of my diet, I am trying to eat more soup as a filler prior to eating my noonday and evening meal.

I hate buying the stuff, though; although canned soup can be pretty good, I'd rather make my own.

What I'm looking for is a good filling soup recipe that isn't chock full of fat or calories, which won't take all day to make and which is fairly easy to throw together.

Any favorites out there?

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  1. Here's a recipe for the classic Weight Watchers vegetable soup. It's very good and can be varied in many different ways.

    2/3 cup sliced carrot
    1/2 cup diced onion
    2 garlic cloves
    3 cups broth (beef, chicken, or vegetable)
    1 1/2 cup diced green cabbage
    1/2 cup green beans
    1 tablespoon tomato paste
    1/2 teaspoon dried basil
    1/4 teaspoon dried oregano
    1/4 teaspoon salt
    1/2 cup diced zucchini

    Directions:

    In a large saucepan, sprayed with nonstick cooking spray, saute carrot, onion, and garlic over low heat until softened, about 5 minutes. Add broth, cabbage, beans, tomato paste, basil, oregano, and salt; bring to a boil.

    Lower heat and simmer, covered about 15 minutes or until beans are tender. Stir in zucchini and heat 3-4 minutes. Serve hot.

    1 Reply
    1. re: FlyerFan

      That is exactly the soup I was going to recommend! It is so yummy.

      FYI, you can substitute almost any green for the cabbage -- kale works really well at my house. You can also add lots of other veggies. Once you have the basic idea down, the sky is the limit. We often throw in frozen corn, or broccoli. We also usually add some hot sauce. Sirachi works really well.

      This soup is a staple around here, which is why it gets modified so many different ways.

    2. Chicken soup is a standby in my house. Simmer thighs in water with a little white wine while you prep carrots, celery, onions, and whatever else looks good. Fish the thighs out after 20 minutes and let them cool while the veggies cook. When the carrots are nearly done, debone and coarsely chop the meat and toss it back in the pot. Voila!

      Another favorite is basic leek and potato soup. A pint or two of each, simmered in chicken stock for half an hour, and buzzed with the immersion blender.

      Both of these soups are better the second day, and they both take well to freezing, so you can make big batches ahead of time and reduce your prep time to nearly zero.

      1. My go-to "instant" diet soup really isn't a recipe. If you have access to a microwave, this works well in the MW or stovetop. I use a "basis" and add different vegetables and flavorings as the refrig or mood dictates. Serve hot or cold, again as mood or season dictates.

        Basis:
        1 chopped, peeled potato
        a like amount of some member of the allium family - onion, shallot, leek, etc
        broth and/or water to cover

        Now, decide what flavor of soup you'd like:
        Carrot & ginger? Add peeled, chopped carrot & ginger to the mix.
        Zucchini & dill? Add chopped zucchini & dill.
        Butternut squash & curry? Add peeled butternut squash & curry powder
        Pea & mint? Add fresh or frozen peas and chopped mint
        The possibilities are endless and limited only by your imagination and purse.

        Whatever you choose, cook until soft and whirl in blender or use stick blender for a rougher texture. The world will not end if you don't blend this and choose to eat it as is.
        It takes about 10 minutes from start to finish, is dirt cheap and easy to do. Good Luck.

        2 Replies
        1. re: Sherri

          I live on soup like this as soon as the temperature drops below 70. For protein, you can usually add a can of chickpeas or white beans in place of or in addition to the potato, unless the ingredients are too delicate and/or sweet.

          Also, miso soup is very easy and you can add potatoes and/or cabbage to make it more of a meal.

          1. re: Sherri

            Thanks! Sounds yum and cheap as hell.

          2. There's a wonderful recipe in the South Beach Diet Cookbook (the orange one, not the green one that has the diet in it) for "Hearty Minestrone." It's green. It includes leeks, whole wheat pasta, green beans, greens, and plenty of other wonderful things.

            1. I buy a box of TJ's veggie stock to start. Take a huge pot; add the carton of stock. Cut up into whatever size pieces you like: 2-3 white onions, bunch of carrots, bunch of celery; add to pot and add enough water to basically double the liquid level. Start simmering. Chop up more of whatever veggies you like... me, I add broccoli, cauliflower, tomatoes, zucchini, mushrooms, and green beans. I also of course add salt and pepper. You can toss in whatever herbs you like, but I do honestly find the onions, carrots and celery as a starter do loads for flavor.