Soups can be a filling and healthy way to add nutrition to your diet. Many soups should be reserved as occasional treats, such as those that include cream, butter and other high fat ingredients. Soups that are based on low-sodium broths, such as chicken or vegetable, have fewer calories and can help you shed pounds by reducing your total caloric intake. Many low-calorie ingredients can be added to your soup as well.
Vegetable Soup
Vegetables are a low-calorie food that also contain fiber, so you feel full after eating them. Adding vegetables to a soup is one way to increase the bulk of your soup while also keeping your caloric intake low enough that you are able to shed excess weight. Vegetables also supply several nutrients. Start with low-sodium chicken or vegetable broth and add no-salt-added diced tomatoes. Fill the remainder of your soup with your favorite vegetables, such as zucchini, carrots, potatoes, onions, garlic, celery or bell peppers. Ellen Brown suggests in her book, "$3 Low-Calorie Meals: Delicious, Low-Cost Dishes That Won't Add to Your Waistline," adding spicy ingredients, such as jalapeno or cayenne pepper, because they will enhance the taste of your soup while only adding a few additional calories. Simmer the soup until the vegetables are tender and season with a dash of salt and black pepper for a bowl of soup that weighs in at fewer than 200 calories.
Turkey Noodle Soup
The addition of lean turkey and noodles to a soup will add protein and fiber, which can help ease your hunger for several hours. Staying full for few calories will help you lose weight by curbing your cravings for high-calorie foods between meals. Susan McQuillan notes in her book, "Low-Calorie Dieting for Dummies," that a bowl of turkey noodle soup will only set you back about 300 calories. Saute some onions and garlic in a teaspoon of olive oil and then add carrot and celery and saute for about 5 minutes. Add additional vegetables, such as turnips, potatoes and tomatoes, as well as shredded white meat turkey and low-sodium chicken broth. Simmer until vegetables are tender and then add angel hair pasta and simmer until noodles are soft.
Chowder with Ham
Many chowder recipes include buttermilk or heavy cream to achieve the creamy texture, but altering these recipes can reduce the fat and calories and can be part of your weight loss diet, McQuillan notes. Start by sauteing minced garlic and chopped onions in a small amount of olive oil until they are tender and beginning to brown. Stir in chicken broth and frozen corn kernels and bring to a boil. Puree the soup in batches and return to the pan. Add a chopped bell pepper, a minced jalapeno, a peeled and chopped potato and some diced low-sodium ham. Pour in skim milk, combine and reheat. Shake in herbs, such as thyme, or season with salt and pepper just prior to serving. The skim milk adds calcium to your soup and allows you to eat a bowl of chowder for only 200 calories.
References
- "$3 Low-Calorie Meals: Delicious, Low-Cost Dishes That Won't Add to Your Waistline"; Ellen Brown; 2009
- "Low-Calorie Dieting for Dummies"; Susan McQuillan; 2005
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