Soup has range. Done right, it’s the weeknight unicorn: quick, comforting, and surprisingly filling without breaking your calorie budget. The trick isn’t a strict recipeāit’s a flexible formula that you can use with whatever’s in your fridge or pantry. Here’s how to turn a pot of broth, a bunch of veggies, and a few clever ingredients into a hearty, low-calorie dinner that actually fills you up.
Why soup with fewer calories makes you feel more full
Two things determine the staying power of the soup: water and fiber. Foods high in water (think broth, tomatoes, zucchini, leafy greens) are naturally lower in energy density, allowing you to eat a satisfying amount with fewer calories (1).
āI tell customers to treat soup like a canvas for volume: more vegetables and broth, then layer protein and flavor on top,ā says Denise Hernandez, MS, RDN.
Add vegetables and beans to get fiber and slow digestion, which helps keep you full (2). There’s even research showing that starting a meal with a low-energy-density soup can reduce overall calorie intake at that mealāwithout increasing hunger later (2).
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The Dinner Soup Formula
Use this flexible template to prepare a hearty, low-calorie and balanced bowl.
1) Start with a vegetarian base
Use aromatic vegetables like onions and garlic, as well as soup staples like celery and carrots. Then add quick-cooking vegetables (spinach, kale, zucchini, mushrooms, cabbage, frozen mixed vegetables). More vegetables means more volume and fiber with fewer calories (1)(2).
2) Add lean protein
Think: Shredded chicken, lean ground turkey, extra firm tofu, tempeh, edamame, white fish or beans. Protein improves satiety and helps protect muscle mass during weight loss (3).
3) Choose a smart carburetor
Include grains like barley, farro, whole-wheat pasta, brown rice, and potatoes. Whole grain products and legumes provide a feeling of satiety with fiber. portion keeps calories under control (1).
4) Build great aroma
Think umami (tomato paste, mushrooms), acids (lemon juice, vinegar), herbs and spices (parsley, cumin, smoked paprika), and low-sodium broth. A splash of vinegar or lemon at the end brightens the flavor so you need less salt.
5) Finish with measured fats and texture
Add final ingredients such as a teaspoon of olive oil per bowl, grated Parmesan cheese, a dollop of yogurt, toasted seeds, or fresh herbs. These provide fullness and mouthfeel. “If you want ‘creamy,’ puree a cup of soup in your blender and then return it to the pot. Or stir in plain yogurtāboth add body and have much fewer calories than cream,” says Hernandez.
Make it satisfying (not salty)
Sodium can build up in canned broths, beans, tomato products and spice mixes. How to keep it under control:
- Know the information on the label: āLow sodiumā means less than 140 mg per serving; āvery low sodiumā is less than 35 mg; āsodium freeā is less than 5 mg (4).
- Limit daily sodium intake: Most adults should stay below 2,300 mg per day. Some people (e.g. certain high blood pressure populations) may benefit from lower target values
- follow your doctor’s advice (3). - Choose a better broth: Look for a low or reduced sodium broth and season it with herbs, spices, citrus, and vinegar instead of additional salt.
- Rinse canned beans: Draining and rinsing removes some of the surface sodium (5).
- Finally, try: Acid and herbs often provide the desired flavor.
Some example bowls
To mix and match, use the formula above. Three quick ideas:
Tuscan chicken and white beans
Saute onions, garlic and carrots. Add low-sodium chicken broth, diced tomatoes, chopped kale, shredded rotisserie chicken, and cannellini beans. Finish with lemon juice and parsley. Optional: 1 teaspoon olive oil per bowl.
Ginger miso vegetables with tofu and edamame
Simmer mushrooms, cabbage and scallions in low-sodium vegetable broth with ginger/garlic. Add diced tofu and peeled edamame; Stir in miso from the stove. Finish with rice vinegar and chili crisp.
Hearty lentil barley tomato
Bloom tomato paste, cumin and smoked paprika with onions/carrots/celery; Add low-sodium broth, brown lentils, and quick-cooking barley. Finish with red wine vinegar and chopped coriander.
As a tip: Register and customize a test bowl in MyFitnessPal. If low on protein, add more tofu/chicken/beans; If sodium increases, change the broth or increase the amount of herbs/acid.
Frequently Asked Questions: Low Calorie Soups
Can soup really help you lose weight?
Soups rich in vegetables and broth are low in energy density, allowing you to eat filling portions with fewer calories; Studies show that a low-energy-density soup at the start of a meal can reduce energy intake at that meal (2).
Do I need cream for a silky texture?
No. Puree some of the soup, add yogurt or pureed beans/potatoes, or use a small splash of milk – these techniques mimic creaminess with far fewer calories.
Are beans ātoo many carbsā for dinner?
Beans and lentils provide fiber and protein that support satiety and stable energy.
What about canned ingredients?
You save a lot of time. Choose low-sodium versions when possible and rinse the beans to remove some sodium on the surface (5).
The conclusion
A filling, low-calorie soup is all about volume and balance: Fill the pot with vegetables and broth, add lean protein and smart carbs for endurance, and finish with herbs, acid, and measured fats for great flavor. Keep an eye on sodium levels and you’ll have a dinner template you can turn into dozens of satisfying bowls.
The post Soup for Dinner: How to Put Together a Filling, Lower-Calorie Bowl appeared first MyFitnessPal Blog.
