Tricks To Make Healthy Low-Fat Soups Taste Amazing

Easy to make and terrific first courses for people trying to lose weight, soups make delicious, nourishing, low-fat meals.

Garden Fresh Tomato Soup
Garden Fresh Tomato Soup | Photo by Stella Reynoso.

Here are a few tricks for upping the flavor of your soups while keeping the fat content low:

  • 1.) Use a Touch of Healthy Oil:Not all fats are alike. Trade in saturated and trans fats for unsaturated fats. Choose healthy fats, likeheart-healthy olive oil. If your recipe calls for pre-cooked vegetables -- such as onions, celery, or carrots -- use a small amount of olive oil. If the vegetables start to stick to the pan, add a bit more oil or a tablespoon or so of water, wine, or broth to keep them from burning.
  • 2.) Brown meats in a separate pan:Discard fat, and pat meat dry before adding to your stock pot.
  • 3.) Add Miso: Miso is fermented soybean paste. It gives a savory, meat-like flavor to vegetarian or other broths. Add a tablespoon per quart of water.
  • 4.) Fry Your Spices:Before adding spices to your soup, fry them for a minute or so over medium heat. Add dried herbs at the beginning of the cooking time, and fresh herbs right before serving.
  • 5.) Replace the Cream: If your recipe calls for a heavy cream, use puréed cooked potatoes instead. Stir the puree back into the soup to thicken it.
  • 6.) Add Just a Touch of Cream:A little cream will go a long way. When the recipe calls for 1 cup of heavy cream, stir in a few tablespoons.

Explore our complete collection of Low-Fat Soups and Stews.

First-Course Soups

Most of these soups have fewer than 100 calories per serving.

Tortilla Soup I
Tortilla Soup I | Photo by bvwdesign.

Main-Dish Meat Soups

Make your own stock, or use low-sodium canned broths as the base of these soups.

White Wine Chicken Soup
White Wine Chicken Soup | Photo by LynnInHk.

Main-Dish Vegetarian Soups

(If you are a vegetarian, omit the Worcestershire sauce from your recipe or check the label, as some brands contain anchovies.)

a white china bowl with pureed orange-colored soup
Butternut Squash Bisque | Photo by CC♥'s2bake. CC♥'s2bake

Find more main dish recipes that feature whole foods, simple preparations, and wonderful fresh flavors.

Find More Healthy Soups and Stews

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