Category: Soups

Asian Savoy Cabbage and Shiitake Mushroom Soup Both vegetables are common in Asian cooking and cabbage brings vitamins C and K to each healthy bowl.Savoy cabbage, a member of the…

Carrot and Apple Soup This fall soup is full of deep orange carrots and bright red apples, colorful representations of the changing season ahead.  CAL/SERV : 92 PREP TIME :…

Ten Vegetable Soup If you celebrated Earth Day yesterday, you may have planted a tree or vowed to recycle more. But did you know that the same things that are…

Tomato Soup with Chickpeas and Lemon It’s time to ditch the notion that soup is just for colder months. A refreshing bowl can make a great starter in any weather,…

White Bean and Spinach Soup The balance of beans, vegetables and pasta make this soup warm and satisfying without being over filling. Beans provide folate and fiber, essential for healthy…

Super Split Pea Soup Split pea soup has been around for centuries - and for good reason - it's packed with plant protein, boasts a hefty 17 grams of fiber…

Asian Lentil Soup February is Cancer Prevention Month and we’re challenging everyone to Do Something every day to lower cancer risk. This recipe is an easy and delicious way to get healthy…

Pumpkin Stew Pumpkin is everywhere – in coffee, desserts, and even mac and cheese. And there are quite a few reasons to indulge in this fall staple. Pumpkins are rich in…

Quick Eight-Vegetable Soup If you’re rushing around this week, like we are to get ready for the new year or preparing to start the right diet, dinner may seem like…

South American Peanut Soup Peanut soup makes a flavorful starter to any meal. This recipe is a take on South American sopa de mani – a creamy concoction of peanuts, potatoes, tomatoes…

Chilled Cantaloupe Soup with Mint Our cold cantaloupe soup will soon be a summer staple. Simple, refreshing and oh-so easy, this 5-ingredient starter is packed with vitamins A and C…

Vegetable Stone Soup This modern twist on the classic one-pot features fresh, late-summer vegetables, lentils, barley, and herbs. Vegetables are packed with a variety of nutrients and phytochemicals well studied…

Fennel and Mushroom Soup This easy soup features fennel, a root vegetable that’s rich in fiber, vitamin C, and other nutrients. A member of the carrot and parsley family, fennel…

Greek Lima Bean Soup Dried beans are packed with protein and rich in fiber. They're versatile, low in calories and fat, and may help lower cholesterol.  CAL/SERV : 254 PREP…

Avocado Zucchini Soup This refreshingly cool soup boasts crisp zucchini and creamy avocado. Fiber from summer squash and the avocado's healthy monounsaturated fat help you fill up and stay fuller…

Sweet Potato Bean Soup If you’re looking for a quick and easy way to eat well and stay healthy this year, add our savory bean soup to your recipe repertoire.…

Carrot Soup with Orange and Ginger This warm, spiced soup is just the dish to chase the first winter chill away. A subtle combination of carrots, citrus and fragrant ginger,…

Celery Root and Parsnip Soup Root vegetables, like carrots and parsnips, make the perfect base for a hearty soup. They’re nutritious with plenty of fiber and budget-friendly since they can…

Mushroom Barley Soup This combination of mushrooms, barley and carrots makes for a soup packed high in vitamin B6 and packed with fiber. Enjoy this recipe as a comforting main…

Greek Lentil Stew Meatless meals don’t have to mean missing protein. Hearty, plant-based dishes are full of nutrition and can help you eat a variety of produce.  CAL/SERV : 275…

Tuscan White Bean Soup Eat healthier and save money this year by adding beans to your meals. This recipe blends creamy home-cooked navy beans with healthy, winter veggies like carrots,…

Summer Veggie Soup Meet your new go-to summer soup. This medley of carrots, yellow squash, zucchini, asparagus, tomatoes, potatoes and corn is rich in nutrition and low in calories. It’s…

Veggie Chili Warm up on a cool evening with this spiced-up vegetarian chili. Black beans fill you up and keep you satisfied thanks to their dietary fiber and high protein.…

Quick Eight-Vegetable Soup If you’re rushing around this week, like we are to get ready for our annual research conference, dinner may be the last thing you have time for.…

Zesty Tomato Soup Not your traditional tomato soup, this quick-cooking dish can be a side or light main meal CAL/SERV : 94 PREP TIME : 10 MINS YIELDS : 4 SERVINGS…

Yosemite Chicken Stew and Dumplings The cornmeal dumplings add heartiness to this delicious, low-fat meal. CAL/SERV : 307 PREP TIME : 20 MINS YIELDS : 6 SERVINGS COOK TIME: 1…

Vegetable Stew Here’s a great new way to use summer vegetables. CAL/SERV : 119 PREP TIME : 20 MINS YIELDS : 8 SERVINGS COOK TIME: 45 MINS INGREDIENTS 3 C…

Vegetable Kare Kare Peanut Stew A traditional Filipino stew featuring a thick, savory peanut sauce. CAL/SERV : 300 PREP TIME : 15 MINS YIELDS : 6 SERVINGS COOK TIME: 25…

Three Bean Chili With Chunky Tomatoes Spice is nice, especially on a chilly night! CAL/SERV : 443 PREP TIME : 10 MINS YIELDS : 4 SERVINGS COOK TIME: 20 MINS…

Tomato and Lentil Soup There's no better way to warm up on a cold day than with this hearty, delicious soup. CAL/SERV : 151 PREP TIME : 15 MINS YIELDS :…

Spanish Style Shrimp Stew Enjoy this Mediterranean-flavored seafood stew CAL/SERV : 211 PREP TIME : 20 MINS YIELDS : 4 SERVINGS COOK TIME: 25 MINS INGREDIENTS 1 Tbsp olive oil1…

Rockport Fish Chowder Low-fat milk and clam juice are the secrets to the lower fat content of thissatisfying supper soup. CAL/SERV : 186 PREP TIME : 15 MINS YIELDS :…

Moroccan Chicken Stew With Couscous Spice it up with this traditional dish from northern Africa CAL/SERV : 333 PREP TIME : 15 MINS YIELDS : 4 SERVINGS COOK TIME: 30…

Minestrone Soup A cholesterol-free version of this classic Italian vegetable soup—brimming withfiber-rich beans, peas, and carrots. CAL/SERV : 153 PREP TIME : 15 MINS YIELDS : 16 SERVINGS COOK TIME:…

Mexican Pozole Mexican Beef and Hominy Stew A deliciously hearty Mexican stew. CAL/SERV : 253 PREP TIME : 5 MINS YIELDS : 10 SERVINGS COOK TIME: 1 HOUR INGREDIENTS 2…

Lentil Soup There's no better way to warm up on a cold day than with this hearty, delicioussoup. CAL/SERV : 151 PREP TIME : 15 MINS YIELDS : 11 SERVINGS…

Meatball Soup Ground chicken and lean ground beef lower the amount of fat in this soup. CAL/SERV : 161 PREP TIME : 15 MINS YIELDS : 8 SERVINGS COOK TIME:…

Jumpin’ Jambalaya Lots of flavor and veggies, plus low-fat meats! A green salad makes a nice sidedish. CAL/SERV : 250 PREP TIME : 15 MINS YIELDS : 9 SERVINGS COOK…

Chilled Fruit Soup This cool blended soup of melon, apples, grapes and strawberries captures the fresh flavors of summer and packs a variety of cancer-protective compounds.  CAL/SERV : 140 PREP…

RECIPE NAME Here's a great recipe for those who run at the sight of a vegetable!  Hide it with cheese, because let's face it, just about everything tastes better with…

Homemade Turkey Soup Use your leftover holiday turkey to make this flavorful, from-scratch soup! CAL/SERV : 226 PREP TIME : 15 MINS YIELDS : 16 SERVINGS COOK TIME: 3 HOURS…

Gazpacho This classic chilled tomato soup is chock full of garden-fresh vegetables andcholesterol free! CAL/SERV : 87 PREP TIME : 20 MINS YIELDS : 6 SERVINGS COOK TIME: 0 MINS…

Fish Simmered With Ginger and Tomatoes (Pesang Isda) A delicate ginger-flavored fish soup with green leafy vegetables CAL/SERV : 160 PREP TIME : 15 MINS YIELDS : 6 SERVINGS COOK…

Edamame Stew This spicy stew can be frozen for later use CAL/SERV : 285 PREP TIME : 20 MINS YIELDS : 4 SERVINGS COOK TIME: 20 MINS INGREDIENTS 1 bag…

Creamy Squash Soup With Shredded Apples This quick-to-fix soup is bursting with warm-you-up-flavor—serve with a crispgreen salad and crusty whole-wheat bread CAL/SERV : 334 PREP TIME : 10 MINS YIELDS…

Corn Chowder Using low-fat milk instead of cream lowers the saturated fat content in this heartydish. CAL/SERV : 186 PREP TIME : 10 MINS YIELDS : 4 SERVINGS COOK TIME:…

Chicken Stew Save leftovers for lunch the next day! CAL/SERV : 206 PREP TIME : 20 MINS YIELDS : 8 SERVINGS COOK TIME: 45 MINS INGREDIENTS 8 chicken pieces (breasts…

Chicken Gumbo An easy-to-make, tasty version of this classic Cajun stew. CAL/SERV : 165 PREP TIME : 15 MINS YIELDS : 8 SERVINGS COOK TIME: 1 HOUR INGREDIENTS 1 tsp…

Chicken Chile Stew The ultimate comfort food, with lower saturated fat and cholesterol. CAL/SERV : 189 PREP TIME : 20 MINS YIELDS : 10 SERVINGS COOK TIME: 1 HOUR 45…

Cannery Row Soup Using fish and clam juice makes this tasty soup heart healthy. CAL/SERV : 170 PREP TIME : 10 MINS YIELDS : 8 SERVINGS COOK TIME: 40 MINS…

Beef and Bean Chili Chili can be an easy and healthy option—this hearty recipe has just the rightbalance of flavors! CAL/SERV : 274 PREP TIME : 10 MINS YIELDS :…

Bean and Macaroni Soup Beans and veggies make this soup hearty and healthy! CAL/SERV : 158 PREP TIME : 10 MINS YIELDS : 16 SERVINGS COOK TIME: 1 HOUR INGREDIENTS…