Here are my two favorites:
This one is a hearty minnestrone. Use low fat chicken sausage and it will be a very satisfying but healthy meal.
This one is more of a snack soup. With virtually no calories it is a great way to get a lot of fiber and stave off the munchies before a meal.
Minestrone Soup! There's even a diet in Italy called the minestrone diet...where you just eat minestrone soup for...x amt of days and you will lose weight. I've never tried it, though. You dont have to make it with pasta...you can have it with just veggies inside.
A friend made a delicious creamy asparagus soup without the cream (using Jamie Oliver's recipe...go to www.jamieoliver.com there are a dozen delicious soups). It was suprisingly low-fat and so good we had seconds.
Tortilla Soup could be made low-fat if you leave out the cheese and use lo-fat tortilla chips.
Gazpacho...like someone else suggested can be excellent in summer and is packed full of vitamins. Another good cold soup is called Tarator...which has cucumber, yogurt, and dill, I believe.
Saute chopped onions, carrots, celery, & ground cumin, add lentils and water (or part chicken stock). I sometimes throw in some spinach at the end.
If you're gonna make a low fat clam chowder, I would advise to skip the milk/cream based New England, and make Manhattan instead. Or you could try using low fat milk, and mashing in potatoes to thicken. But IMHO New England clam chowder is all about the cream!
I regularly make a cabbage soup with chicken broth, apple, onion, carrot, celery, apple cider, kielbasa, and either brown rice or small beans. Not fat-free, but fat = flavor. For 3 quarts of soup, I use only 4 oz of sausage, and that can be turkey kielbasa if you choose. First step is to cut it into very thin half-moons or quarter-inch dice, heat a tiny bit of oil to keep it from burning before it renders its own fat, then brown the saugase, stirring often, until all the bits are crusty brown on all sides. Take your time, since the fond this creates is what makes the soup really flavorful. Add onion and garlic and stir until the onion starts to become translucent, then the liquids, raw rice or cooked beans, and celery. Simmer about 15 min, then add the cabbage, carrot, and chunks of peeled apple. A tsp of caraway is optional but I like it even though I'm not generally a fan. Simmer until the vegetables and beans/rice are tender, maybe 45 min longer. This soup is hearty enough to be a main course.
Make Manhattan style clam chowder rather than NE.
Slow roasted tomato soup. Cut a pound of roma/plum tomatoes in half, brush with olive oil, sprinkle with salt and pepper. Bake in oven at 250 for 4 - 6 hours (whatever your time allows for). Sautee some garlic and onions in olive oil (adding chile flakes if you want a bit of kick). Throw this with the tomatoes into your blender with vegetable or chicken broth. You may have to do a few batches or use your immersion blender. Very easy and amazingly flavorful. This "recipe" works with just about any vegetable, though I use higher heat roasting for most other veggies.
WW Corn Chowder
2 slices turkey bacon
3/4 cup chopped onion
1/2 cup chopped yellow bell pepper
2 1/2 cups low sodium chicken broth
2 medium russet potatoes, peeled and cubed
2 cups corn kernels
1/4 cup 1% milk
In a medium saucepan, cook the bacon in 2 tablespoons of water until crisp. Transfer bacon to paper towel. Discard liquid.
Add the onion, bell pepper, and 2 teaspoons of water to the saucepan; saute on medium until soft, about 5 minutes.
Add the broth and potatoes; bring to a boil. Reduce heat and simmer, partially covered, until the potatoes are almost tender, about 15 minutes (depending on how big you cubed the potatoes).
Stir in the corn; simmer 5 minutes longer. Remove from heat and cool slightly.
Transfer 2 cups of the soup to a food processor or blender and puree or puree using an immersion blender. Pour back into the saucepan and stir in the milk. Serve topped with the bacon pieces (optional).
Nutritional Info per serving:
Serving Size 389.3g Calories 179 (Calories from Fat 14)
Total Fat 1.6g
Saturated Fat 0.3g
Total Carbohydrates 35.4g
Dietary Fiber 5.2g
Vitamin A 11% • Vitamin C 71%
Calcium 3% • Iron 7%
* Based on a 2000 calorie diet
Laura Calder's Vache Qui Rit (Laughing Cow) Soup:
1 whole onion
2 pounds zucchini, chopped
2 cups water or chicken stock
salt and pepper to season
pinch cumin (optional)
Light Vache qui Rit (4 - 6 wedges)
Put the onion and zucchini in a pot and pour the water over. (The water will not cover the vegetables.) Season with salt and pepper, add the cumin, cover, and cook until soft, about 15 minutes. Add the cheese and purée (along with any fresh herbs such as mint, chervil or dill, if you want them). Gently reheat to serve.
Super simple, tasty and fast (good for non-dieters too):
- Cabbage soup - garlic, onions, cabbage, bay, thyme. Optional carrots, potatoes, white beans, tomatoes
- Cauliflower soup - steam, add water, chop with an immersion blender
- White bean - garlic, thyme and a quick pulse with an immersion blender
- Squash - steam chunks, add water and herbs/spices, and pulse
- Greens - greens, herbs, onions. Optional beans, carrots tomatoes and potatoes
- Basically throw good, healthy vegetables in a pot and add water. Saute aromatics in advance. It all all be healthy, low fat, and very low calorie.
Use 0% Fage yogurt for added creaminess.
Clam chowder - low or no fat milk with fage added at the end.