Warm up with these 20 delicious and healthy Weight Watchers soup recipes! As the weather cools down, there’s nothing quite like a steaming bowl of goodness to comfort your soul. And the best part? These soups are not only tasty but also packed with nutrients and calories that won’t break the bank.
From spicy black bean and sweet potato to creamy broccoli and cauliflower, we’ve got you covered with our collection of flavorful Weight Watchers soup recipes. Whether you’re looking for a light and refreshing option or something hearty and filling, there’s something on this list for everyone. So go ahead, grab a spoon, and let the cozying begin!
Spicy Black Bean and Sweet Potato Soup
Spicy Black Bean and Sweet Potato Soup Recipe
This hearty and comforting soup combines the warmth of sweet potatoes with the bold flavor of black beans, all wrapped up in a spicy kick from cumin and chili powder.
Ingredients:
– 1 medium sweet potato, peeled and diced
– 1 can black beans, drained and rinsed
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon chili powder
– 4 cups vegetable broth
– Salt and pepper to taste
– Optional: jalapeños or red pepper flakes for added heat
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the onion and garlic; cook until softened, about 5 minutes.
3. Add the sweet potato, black beans, cumin, chili powder, and vegetable broth.
4. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until sweet potatoes are tender.
5. Season with salt and pepper to taste. Serve hot.
Cooking Time: 30-35 minutes
Low-Calorie Chicken Tortilla Soup
This recipe is a flavorful and nutritious twist on traditional tortilla soup. With only 170 calories per serving, you can enjoy the warm and comforting taste without compromising your diet.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs, cut into bite-sized pieces
– 2 medium-sized onions, diced
– 3 cloves of garlic, minced
– 1 red bell pepper, diced
– 1 can (14.5 oz) of low-sodium chicken broth
– 1 cup of reduced-fat cream
– 6-8 corn tortillas, cut into thin strips
– Salt and pepper to taste
– Optional: jalapeños for added heat
Instructions:
1. In a large pot, sauté the onions, garlic, and red bell pepper until tender.
2. Add the chicken and cook until browned.
3. Pour in the chicken broth and bring to a boil.
4. Reduce heat and simmer for 15 minutes or until the soup thickens slightly.
5. Stir in the reduced-fat cream and tortilla strips. Cook for an additional 5 minutes or until the tortillas are soft.
6. Season with salt and pepper to taste.
7. Serve hot, garnished with chopped cilantro or scallions if desired.
Cooking Time: 30-40 minutes
Zucchini and Lentil Soup
Zucchini and Lentil Soup Recipe
A refreshing and nutritious soup perfect for a cozy evening meal.
Ingredients:
– 1 medium zucchini, diced
– 1 cup cooked lentils (red or green)
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 4 cups vegetable broth
– 1 can (14.5 oz) diced tomatoes
– 1 teaspoon dried thyme
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the onion and garlic; cook until the onion is translucent, about 3-4 minutes.
3. Add the zucchini, lentils, vegetable broth, diced tomatoes, thyme, salt, and pepper.
4. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the vegetables are tender.
5. Taste and adjust seasoning as needed.
6. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 20-25 minutes
Servings: 4-6
Creamy Broccoli and Cauliflower Soup
A comforting and nutritious soup that combines the flavors of broccoli and cauliflower in a rich and creamy broth.
Ingredients:
– 1 head of broccoli, chopped
– 1 head of cauliflower, chopped
– 2 tablespoons butter
– 1 onion, chopped
– 4 cups chicken or vegetable broth
– 1 cup heavy cream or half-and-half
– Salt and pepper to taste
Instructions:
1. In a large pot, melt the butter over medium heat. Add the chopped onion and cook until softened, about 5 minutes.
2. Add the broccoli and cauliflower to the pot. Cook for an additional 5-7 minutes, or until the vegetables are tender.
3. Pour in the broth and bring the mixture to a boil. Reduce the heat and simmer for 10-15 minutes.
4. Use an immersion blender or transfer the soup to a blender to puree until smooth.
5. Stir in the heavy cream or half-and-half. Season with salt and pepper to taste.
6. Serve hot, garnished with chopped herbs or chives if desired.
Cooking Time: 25-30 minutes
Vegetable Minestrone Soup
This classic Italian soup is a perfect blend of vegetables, beans, and pasta, simmered to perfection in a rich tomato broth.
Ingredients:
– 1 tablespoon olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 cups mixed vegetables (such as zucchini, carrots, green beans, and potatoes)
– 1 can (14.5 oz) diced tomatoes
– 1 cup vegetable broth
– 1/2 cup small pasta shapes (such as elbow macaroni or ditalini)
– 1 can (15 oz) kidney beans, drained and rinsed
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Heat the olive oil in a large pot over medium heat. Add the onion and garlic; cook until the onion is translucent.
2. Add the mixed vegetables; cook for 5 minutes or until they start to tenderize.
3. Stir in the diced tomatoes, vegetable broth, and pasta shapes. Bring to a boil; reduce the heat to low and simmer for 20-25 minutes or until the vegetables are tender.
4. Add the kidney beans; season with salt and pepper to taste.
5. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 40-45 minutes
Turkey and Brown Rice Soup
This comforting soup combines tender turkey with nutty brown rice and aromatic vegetables, making it a perfect meal for any time of day.
Ingredients:
– 1 pound cooked turkey breast or thighs, diced
– 2 cups chicken broth
– 1 cup cooked brown rice
– 1 medium onion, chopped
– 2 cloves garlic, minced
– 2 carrots, peeled and chopped
– 1 celery stalk, chopped
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. In a large pot, sauté the chopped onion, garlic, carrots, and celery in a little bit of oil until tender.
2. Add the cooked turkey, chicken broth, brown rice, and thyme. Season with salt and pepper to taste.
3. Bring the mixture to a simmer and cook for 10-15 minutes or until the flavors have melded together.
4. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 20-25 minutes
Curried Butternut Squash Soup
Warm up with this aromatic and comforting soup, perfect for a cozy evening.
Ingredients:
– 1 medium butternut squash (about 2 lbs)
– 2 tablespoons butter
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– 1/2 teaspoon paprika
– 4 cups chicken or vegetable broth
– 1 cup heavy cream (optional)
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the butternut squash in half lengthwise, scoop out seeds, and place on a baking sheet.
3. Roast the squash for 45 minutes, or until tender.
4. In a large pot, melt butter over medium heat. Add onion and garlic; cook until softened, about 5 minutes.
5. Add cumin, curry powder, turmeric, and paprika. Cook for 1 minute, stirring constantly.
6. Scoop out roasted squash flesh and add to the pot.
7. Pour in broth and bring to a simmer.
8. Reduce heat and let soup simmer for 15-20 minutes or until heated through.
9. Use an immersion blender to puree the soup (or transfer it to a blender and blend).
10. Taste and adjust seasoning as needed. If desired, stir in heavy cream for added richness.
11. Serve hot, garnished with cilantro leaves if desired.
Cooking Time: 1 hour 15 minutes
Tomato Basil Soup with Parmesan
Savor the flavors of Italy with this simple and delicious Tomato Basil Soup with Parmesan.
Ingredients
– 2 tablespoons olive oil
– 1 medium onion, chopped
– 3-4 garlic cloves, minced
– 2 cups fresh tomatoes (or 1 can diced tomatoes), chopped
– 1/4 cup fresh basil leaves, chopped
– 1/2 teaspoon dried oregano
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 4 cups chicken broth
– 1/2 cup heavy cream (optional)
– 1/4 cup grated Parmesan cheese
Instructions
1. Heat olive oil in a large pot over medium heat.
2. Add chopped onion and cook until translucent, about 5 minutes.
3. Add minced garlic and cook for an additional minute.
4. Add chopped tomatoes, basil leaves, oregano, salt, and pepper. Cook for 10-15 minutes or until the soup has thickened slightly.
5. Stir in chicken broth and bring to a simmer.
6. Reduce heat and let simmer for 20-25 minutes.
7. Use an immersion blender (or transfer soup to a blender) to puree the soup until smooth.
8. If desired, stir in heavy cream and Parmesan cheese until melted.
Cooking Time: 40-50 minutes
Spinach and White Bean Soup
This hearty soup is a perfect blend of creamy white beans, nutritious spinach, and aromatic garlic, all simmered together to create a comforting and flavorful meal.
Ingredients:
– 1 can (15 oz) cannellini beans, drained and rinsed
– 2 cups fresh spinach leaves
– 2 cloves garlic, minced
– 4 cups vegetable broth
– 1/2 cup water
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: 1/4 cup grated Parmesan cheese for serving
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add garlic and cook until fragrant, about 1 minute.
3. Add cannellini beans, vegetable broth, and water. Bring to a boil, then reduce heat and simmer for 20 minutes.
4. Stir in fresh spinach leaves and let wilt into the soup.
5. Season with salt and pepper to taste.
6. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 25-30 minutes
Carrot Ginger Soup with Turmeric
Warm up with this vibrant and nourishing soup that combines the natural sweetness of carrots, the spicy zing of ginger, and the golden hue of turmeric.
Ingredients:
– 2 large carrots, chopped
– 1-inch piece of fresh ginger, peeled and grated
– 4 cups vegetable broth
– 1/2 teaspoon ground cumin
– 1/2 teaspoon ground coriander
– 1/2 teaspoon turmeric powder
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish (optional)
Instructions:
1. In a large pot, sauté the chopped carrots and grated ginger in a little water until tender.
2. Add vegetable broth, cumin, coriander, and turmeric powder. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the soup has thickened slightly.
3. Season with salt and pepper to taste.
4. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: 30-40 minutes
Chicken and Wild Rice Soup
Savor the flavors of this comforting soup, featuring chicken, wild rice, and a blend of vegetables in a rich broth.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs, cut into bite-sized pieces
– 2 cups mixed wild rice (including brown rice, wild rice, and quinoa)
– 4 cups chicken broth
– 1 large onion, chopped
– 3 cloves garlic, minced
– 2 medium carrots, peeled and chopped
– 1 large celery stalk, chopped
– 1 tsp dried thyme
– Salt and pepper to taste
Instructions:
1. In a large pot or Dutch oven, sauté the chicken, onion, garlic, carrots, and celery in a little oil until the vegetables are tender.
2. Add the wild rice, chicken broth, and thyme. Bring to a boil, then reduce heat and simmer for 30-40 minutes, or until the rice is cooked and the liquid has been absorbed.
3. Season with salt and pepper to taste.
Cooking Time: 40 minutes
Lemony Lentil and Kale Soup
Brighten up a chilly day with this flavorful and nutritious soup that combines the warmth of lentils, the zest of lemon, and the earthiness of kale.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 cups vegetable broth
– 1 large onion, chopped
– 3 cloves garlic, minced
– 2 cups curly kale leaves, stems removed and discarded, leaves coarsely chopped
– 2 tablespoons freshly squeezed lemon juice
– 1 teaspoon dried thyme
– Salt and pepper, to taste
Instructions:
1. In a large pot, sauté the onion and garlic in a little water until tender.
2. Add the lentils, broth, kale, lemon juice, and thyme. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the lentils are tender.
3. Season with salt and pepper to taste.
4. Serve hot, garnished with additional lemon wedges if desired.
Cooking Time: 30-40 minutes
Roasted Red Pepper and Tomato Soup
Roasted Red Pepper and Tomato Soup Recipe
Summary: This recipe combines the flavors of roasted red peppers and fresh tomatoes to create a creamy and comforting soup.
Ingredients:
– 4 large ripe tomatoes, cored and chopped
– 2 red bell peppers, seeded and chopped
– 2 tablespoons olive oil
– 1 onion, finely chopped
– 3 cloves garlic, minced
– 1 teaspoon smoked paprika
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 4 cups vegetable or chicken broth
– 1 cup heavy cream or half-and-half (optional)
– Fresh parsley or basil leaves for garnish
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss the red bell peppers with 1 tablespoon of olive oil, salt, and pepper on a baking sheet.
3. Roast the peppers in the preheated oven for about 30-40 minutes or until skin is blistered and charred.
4. Remove from oven and let cool.
5. In a large pot, sauté the onion and garlic in remaining olive oil until softened.
6. Add chopped tomatoes, roasted red peppers, smoked paprika, salt, and pepper to the pot.
7. Pour in broth and bring to a boil.
8. Reduce heat and simmer for 20-25 minutes or until soup has thickened slightly.
9. Use an immersion blender or transfer soup to a blender to puree.
10. Stir in heavy cream or half-and-half (if using) and adjust seasoning as needed.
Cooking Time: Approximately 45-50 minutes
Pumpkin and Coconut Milk Soup
This creamy soup combines the warmth of roasted pumpkin with the richness of coconut milk, perfect for a cozy autumn evening.
Ingredients:
– 1 small pumpkin (about 2 lbs), peeled, seeded, and cubed
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon ground coriander
– 1 can (14 oz) coconut milk
– 4 cups vegetable broth
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss pumpkin cubes with olive oil, onion, garlic, cumin, and coriander on a baking sheet.
3. Roast for 30-40 minutes, or until pumpkin is tender.
4. In a blender or food processor, puree roasted pumpkin mixture with coconut milk, vegetable broth, salt, and pepper.
5. Simmer soup over medium heat for 10-15 minutes to allow flavors to meld.
6. Taste and adjust seasoning as needed.
7. Serve warm, garnished with fresh cilantro leaves if desired.
Cooking Time: Approximately 45-50 minutes
Vegetable Barley Soup with Herbs
This comforting soup is a perfect blend of tender vegetables, nutty barley, and aromatic herbs. It’s an ideal meal for a chilly evening or a nutritious pick-me-up any time of the year.
Ingredients:
– 1 tablespoon olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 3 cups mixed vegetables (carrots, zucchini, bell peppers, potatoes)
– 1 cup pearl barley
– 4 cups vegetable broth
– 1 teaspoon dried thyme
– 1/2 teaspoon dried rosemary
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Heat oil in a large pot over medium heat. Add onion and garlic; cook until softened, about 5 minutes.
2. Add mixed vegetables, barley, broth, thyme, and rosemary. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until vegetables are tender.
3. Season with salt and pepper to taste. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 30-40 minutes
Low-Fat Mushroom and Barley Soup
This hearty soup is a perfect blend of earthy mushrooms, nutty barley, and aromatic spices. In just 30 minutes, you’ll have a deliciously comforting meal that’s also surprisingly low in fat.
Ingredients:
– 1 tablespoon olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 8 oz mixed mushrooms (such as cremini, shiitake, and button), sliced
– 1 cup pearl barley
– 4 cups reduced-sodium chicken broth
– 1 teaspoon dried thyme
– Salt and pepper, to taste
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the chopped onion and cook until softened, about 5 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Add the sliced mushrooms and cook until they release their moisture and start to brown, about 5-7 minutes.
5. Add the pearl barley, chicken broth, thyme, salt, and pepper. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the barley is tender.
Cooking Time: 30 minutes
Beef and Cabbage Soup
This hearty soup is a classic comfort food that’s perfect for a chilly evening or a cozy brunch. With tender chunks of beef, crisp cabbage, and a rich broth, it’s sure to become a family favorite.
Ingredients:
– 1 pound beef stew meat
– 2 cups chopped cabbage
– 1 large onion, chopped
– 3 cloves garlic, minced
– 2 carrots, peeled and chopped
– 4 cups beef broth
– 1 teaspoon paprika
– Salt and pepper to taste
Instructions:
1. In a large pot or Dutch oven, brown the beef over medium-high heat. Remove from pot and set aside.
2. Add onion, garlic, and carrots to the pot. Cook until vegetables are tender, about 5 minutes.
3. Add cabbage, paprika, salt, and pepper to the pot. Stir to combine.
4. Return beef to the pot and pour in beef broth.
5. Bring soup to a boil, then reduce heat and simmer for 1 hour, or until beef is tender.
Cooking Time: 1 hour 15 minutes
Thai-Inspired Coconut Curry Soup
This creamy and aromatic soup is a perfect blend of Thai flavors, with the warmth of coconut milk and the comfort of tender chicken.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs, cut into bite-sized pieces
– 2 medium onions, diced
– 3 cloves garlic, minced
– 1 tablespoon grated fresh ginger
– 1 can (14 oz) coconut milk
– 2 cups vegetable broth
– 1 teaspoon Thai red curry paste
– 1/2 teaspoon ground cumin
– Salt and pepper to taste
– Fresh cilantro leaves for garnish
Instructions:
1. Heat oil in a large pot over medium-high heat.
2. Add chicken, onions, garlic, and ginger; cook until chicken is browned, about 5-6 minutes.
3. Stir in curry paste; cook for 1 minute.
4. Pour in coconut milk and broth; bring to a simmer.
5. Reduce heat to low and let soup simmer for 15-20 minutes or until chicken is cooked through.
6. Season with salt, pepper, and cumin.
7. Serve hot, garnished with cilantro leaves.
Cooking Time: 30-40 minutes
Chickpea and Spinach Soup
This comforting and nutritious soup is a perfect blend of creamy chickpeas, wilted spinach, and aromatic spices. A hearty and healthy meal that’s easy to prepare.
Ingredients:
– 1 can chickpeas (15 oz), drained and rinsed
– 2 cups fresh spinach leaves
– 4 cups vegetable broth
– 1 medium onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper, to taste
– 2 tablespoons olive oil
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the chopped onion and cook until softened, about 5 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Stir in the cumin and smoked paprika; cook for 1 minute.
5. Add the chickpeas, vegetable broth, and spinach leaves. Bring to a simmer.
6. Reduce heat to low and let soup simmer for 20-25 minutes or until the flavors have melded together.
7. Season with salt and pepper to taste.
Cooking Time: 30-35 minutes
Corn and Potato Chowder
Warm up with this comforting and flavorful soup that combines the sweetness of corn and potatoes.
Ingredients:
– 2 medium-sized potatoes, peeled and diced
– 1 cup of frozen corn kernels
– 2 tablespoons butter
– 1 onion, chopped
– 4 cups chicken broth
– 1/2 cup milk or heavy cream
– Salt and pepper to taste
Instructions:
1. In a large pot, melt the butter over medium heat. Add the chopped onion and cook until softened.
2. Add the diced potatoes, corn kernels, and chicken broth. Bring to a boil, then reduce the heat and simmer for 15-20 minutes or until the potatoes are tender.
3. Use an immersion blender or transfer the soup to a blender and puree until smooth.
4. Stir in the milk or heavy cream and season with salt and pepper to taste.
Cooking Time: 25-30 minutes
Serve Hot!
Enjoy your warm and comforting bowl of Corn and Potato Chowder!
Summary
Get ready to warm up with these delicious and healthy Weight Watchers soup recipes! From Spicy Black Bean and Sweet Potato Soup to Creamy Broccoli and Cauliflower Soup, there’s something for everyone. These nutritious soups are perfect for a quick lunch or dinner, and are all under 200 calories per serving. With ingredients like lean proteins, whole grains, and an array of vegetables, these recipes will not only satisfy your cravings but also support your weight loss goals. Dive into this collection of 20 flavorful soup recipes and start cooking up a storm!
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