For relatively few calories, soup brings a feeling of fullness and makes it easier to eat less of other foods in a meal. Soup can benefit long-term health by serving as the basis to work more vegetables into meals.
Tomato soup provides a serving of vegetables by itself and then you can add even more vegetables to the soup.
Pureed squash is an excellent base for a soup that is packed with nutrients.
Broth-based soups can be the base for adding several servings of vegetables, also.
Even if you start with commercial soup that’s light on vegetables, you can add frozen, canned or leftover fresh veggies of your own to enhance the nutrition of this bowl of soup.
The key to making soup a healthy food option is to make sure it is concentrated in the plant foods that we need to increase in our diet and not loaded with what we need to reduce: sodium and saturated fat.
Soup can even be a complete meal. A soup full of vegetables that includes a small amount of meat or poultry can provide a satisfying and healthful meal. All you need to complete this meal is some great tasting bread. Easy weeknight dinner.
Sicilian Meatball Soup
- 1/2 pound lean ground beef
- 5 tablespoons chopped fresh parsley, divided
- 1/4 cup grated Parmesan, plus more for serving
- 2 tablespoons raisins
- 2 tablespoons dry bread crumbs
- 1 egg, beaten
- 5 cloves garlic, minced, divided
- 2 1/2 teaspoons salt, divided
- 1/2 teaspoon fresh-ground black pepper, divided
- 2 tablespoons olive oil
- 2 carrots, cut into 1/4-inch dice
- 1 onion, chopped
- 2 ribs celery, cut into 1/4-inch dice
- 1 zucchini, cut into 1/4-inch dice
- 1 1/2 quarts canned low-sodium chicken broth or homemade stock
- 1 cup canned crushed tomatoes in thick puree
- 1/2 teaspoon dried rosemary or 2 teaspoons chopped fresh rosemary
- 1 cup small pasta shells or other small macaroni
In a medium bowl, mix together the ground beef, 4 tablespoons of the parsley, the Parmesan, raisins, bread crumbs, egg, half of the garlic, 1/2 teaspoon of the salt and 1/4 teaspoon of the pepper until thoroughly combined. Shape the mixture into 24 meatballs.
In a large pot, heat the oil over moderate heat. Add the carrots, onion, celery and the remaining garlic and cook, stirring occasionally, until the vegetables start to soften, about 5 minutes. Add the zucchini and cook, stirring occasionally, for 5 minutes. Stir in the broth, tomatoes, rosemary and the remaining 2 teaspoons salt. Bring to a boil. Reduce the heat and simmer, partially covered, for 10 minutes.
Add the remaining tablespoon parsley, 1/4 teaspoon pepper and the pasta to the soup. Simmer for 5 minutes. Stir in the meatballs and simmer gently until the meatballs and pasta are done, about 5 minutes longer. Serve with additional Parmesan.
Tuscan Tomato Bread Soup with Steamed Shellfish
- 6 tablespoons olive oil, divided
- 1 onion, chopped fine
- 1 red bell pepper, chopped fine
- 6 cloves garlic, minced
- 1/4 cup chopped fresh basil plus 2 tablespoons thinly-sliced basil leaves
- 1/2 teaspoon dried oregano
- 2 cups canned crushed tomatoes in thick puree (from one 28-ounce can)
- 1 1/4 pounds vine-ripened tomatoes (about 4), cut into small dice
- 1 cup canned low-sodium chicken broth or homemade stock
- 2 teaspoons salt
- Pinch of sugar
- One country loaf of bread, crust removed, cut into 1-inch cubes (about 7 cups)
- 1/4 teaspoon fresh-ground black pepper
- 2 pounds mussels or clams, scrubbed or shrimp, peeled and deveined
- 1/4 cup dry white wine
In a large saucepan, heat 4 tablespoons of the oil over moderately low heat. Add the onion, bell pepper, garlic, chopped basil and oregano. Cook, stirring occasionally, until the onion is golden, about 10 minutes. Add the canned and fresh tomatoes, the broth, salt and sugar; bring to a simmer. Reduce the heat to low. Simmer, uncovered, until thick, about 30 minutes.
Heat the oven to 350°F. Put the bread on a baking sheet and toast in the oven until crisp, about 25 minutes.
Add the bread and the black pepper to the sauce and bring to a simmer. Cook, stirring gently, until the bread absorbs all the liquid, about 5 minutes.
Put the wine, mussels or clams or shrimp and 1 tablespoon of the oil in a large stainless-steel saucepan. Cover and bring to a boil over high heat. Cook, shaking the pot occasionally, just until the mussels or clams open or the shrimp turn pink, about 3 minutes. Discard any shellfish that do not open.
Mound the bread soup in shallow bowls and surround with the shellfish. Strain any broth from the shellfish pot over the top and drizzle with the remaining 1 tablespoon oil. Sprinkle with the sliced basil.
Vegetable Farro Soup
- 3 tablespoons extra-virgin olive oil
- 2 celery ribs, thinly sliced
- 1 medium onion, thinly sliced
- 1 medium leek, white and pale green parts only, thinly sliced
- 1 cup farro
- 1 tablespoon tomato paste
- 2 quarts water
- One 15-ounce can borlotti, cannellini or pinto beans, drained and rinsed
- 2 large carrots, halved lengthwise and sliced crosswise 1/4 inch thick
- 1 1/2 cups frozen peas
- Salt and freshly ground black pepper
- 2 tablespoons thinly sliced basil
In a Dutch oven, heat the oil. Add the celery, onion and leek and cook over moderately high heat, stirring a few times, until softened, about 5 minutes. Add the farro and tomato paste and cook, stirring, until the grains are coated and shiny, about 30 seconds.
Add 1 quart of the water and the beans and bring to a boil. Simmer over low heat for 30 minutes. Add the carrots and the remaining 1 quart of water. Cover and cook over low heat until the carrots are tender, about 30 minutes. Add the peas, cover and cook until tender, 5 minutes. Season with salt and pepper, top with the basil.
White Bean Soup With Mustard Greens
- 1 tablespoon olive oil
- 1 small white or yellow onion, thinly sliced
- 1 small fennel bulb, thinly sliced
- 3 cloves minced garlic
- 1/2 bunch mustard greens or any greens you like, torn into 1-inch pieces
- 2 tablespoons grated Parmesan cheese, plus extra for serving
- One 15-ounce can white beans, such as cannellini
- 4 cups chicken or vegetable stock
- Kosher salt and freshly ground black pepper
- Lemon wedges for serving
In a large heavy pot, heat olive oil over medium high heat. Add onion and fennel and cook, until softened, 7–8 minutes. Add garlic and mustard greens and season with salt and pepper.
Cook, stirring often, until the greens are wilted, about 5 minutes.
Add the beans and the stock and bring to a boil. Reduce heat to medium and simmer gently, being careful not to break the beans, until flavors blend and the soup is thickened slightly, about 10 minutes.
Add Parmesan and adjust seasoning with salt and pepper. Serve with lemon wedges and additional cheese.
Squash and Corn Chowder
- 2 slices bacon
- 3/4 cup sliced green onions, divided
- 1/4 cup chopped celery
- 1 pound yellow or green summer squash, chopped
- 16 oz fresh or frozen corn kernels, thawed if frozen
- 2 1/4 cups low-fat milk, divided
- 1 teaspoon chopped fresh thyme
- 3/4 teaspoon salt, divided
- 1/4 teaspoon freshly ground black pepper
- 1/4 cup (1 ounce) shredded extra-sharp cheddar cheese
Cook bacon in a large Dutch oven over medium-high heat until crisp. Remove the bacon from pan, reserving 2 teaspoons drippings in the pan. Crumble bacon and set aside.
Add 1/2 cup of the green onions, the celery and squash to the drippings in the pan; sauté about 8 minutes or until the vegetables are tender.
Reserve 1 cup of the corn and set aside. Place the remaining corn and 1 cup milk in a blender and process until smooth. Add remaining 1 1/4 cups milk, thyme, 1/2 teaspoon of the salt and the pepper to the blender and process until combined.
Add pureed mixture and reserved 1 cup corn to the vegetables in the Dutch oven. Reduce heat to medium; cook 5 minutes or until thoroughly heated, stirring constantly. Stir in remaining 1/4 teaspoon salt.
Ladle soup into each of 4 bowls; top each serving with about 1 tablespoon bacon, 1 tablespoon remaining green onions and 1 tablespoon cheese.