3 Healthy Soups Great for Your Diet

Healthy soups are a great way to fill up without damaging your diet. A well-balanced and nutritious soup will leave you feeling satisfied with its variety of flavors and colors. Here are three healthy soups that are low in calories but loaded with taste and health benefits.

1. Black Bean Soup 

Black beans are packed with fiber and antioxidants. The fiber will help regulate your digestive system, and it will keep your blood sugar levels from spiking. The antioxidants in black beans will help fight off heart disease. The vitamin A in the tomatoes and carrots will promote healthy vision. The celery and tomatoes have vitamin K, which works to keep blood clotting properly. This easy-to-make and delicious soup only has about 150 calories a serving.

  • 2 tbsp. olive oil
  • 1 onion, chopped
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 3 cans black beans
  • 3 cups water
  • 1 can diced tomatoes with chilies
  • Chopped cilantro (to taste)
  • 4 tbsp. cooking sherry

Rinse and drain the black beans. In a large pot, saute the onion, carrots and celery with the oil until softened. Add beans, water, tomatoes, sherry and cilantro. Simmer for 20 minutes or until beans are soft.

 2. Vegetable Soup

This colorful soup has a delicious array of vegetables that will add vitamins and antioxidants to your diet for only 70 calories per serving. The squash and carrots will provide vitamin C to keep your immune system strong. They also have beta carotene, which will help prevent age-related macular degeneration. The zucchini and bell pepper will provide fiber to keep your digestive system functioning properly. The tomatoes are packed with lycopene, which is an antioxidant that works to fight several types of cancer.

  • 2 tbsp. olive oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 4 Roma tomatoes
  • 1 tsp. dried oregano
  • 1 tsp. ground cumin
  • 3 cups vegetable broth
  • 1 cup water
  • 1 bay leaf
  • 2 carrots, peeled and chopped
  • 1 bell pepper, seeded and diced
  • 1 zucchini, chopped
  • 1 yellow squash
  • Cilantro (to taste)
  • Salt (to taste)
  • Pepper (to taste)

In a large pot, saute the onion and garlic in the oil until softened. Saute tomatoes until softened. Add oregano, cumin, stock and bay leaf, and bring the mixture to a boil. Add the carrots, bell pepper, zucchini, squash, cilantro, salt and pepper. Cook until all vegetables are soft. Discard the bay leaf before serving.

3. Tomato Soup

This is a soup that is easy to make with ingredients that you may already have on hand. With only 150 calories per serving, you get the cancer-fighting benefits of lycopene from the tomatoes. The milk gives you a creamy texture without the added fat, and it provides calcium to help strengthen your bones.

  • 1 tbsp. olive oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 tsp. dried oregano
  • 1 tsp. dried basil
  • 2 28-ounce cans crushed tomatoes
  • 1 cup water
  • 2 tsp. sugar
  • 2 cups nonfat milk

In a large saucepan, saute the onion in the oil. Add the herbs and garlic and allow to heat for 20 seconds. Add the tomatoes, water and sugar, and bring the mixture to a boil. Reduce the heat and allow to simmer. Stir in milk and allow it to heat before serving.

With such delicious options available, healthy soups can be a great addition for your diet.


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