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Apr 25, 2009 07:23 AM

Favorite LOW FAT LOW CAL soups??

I'm looking for some yummy diet friendly soups. Anyone have any suggestions of recipes?

Also, as a side note, anybody know of some good modifications to make new england clam chowder low fat?


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  1. 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.

    1. 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.

      1. I'm a big fan of the Moosewood Daily Special cookbook. Soups and salads galore!

        1. 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:

          Nutrition Facts

          Serving Size 389.3g Calories 179 (Calories from Fat 14)

          Total Fat 1.6g
          Saturated Fat 0.3g
          Cholesterol 6mg
          Sodium 139mg
          Total Carbohydrates 35.4g
          Dietary Fiber 5.2g
          Sugars 5.8g
          Protein 7.8g

          Vitamin A 11% • Vitamin C 71%
          Calcium 3% • Iron 7%

          * Based on a 2000 calorie diet

          1. 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.

            1 Reply
            1. re: TorontoJo

              Gazpacho - there are many recipes around, yummy and fat free. Last summer I frequently roasted the tomatoes, garlic and onion before tossing in the food processor with other ingredients - smoother taste.