It’s soup season! What we love most about this time of year is the cooler weather, perfect for snuggling up with a warm bowl of comforting soup made from fresh fall ingredients. Soup is a fantastic addition to a healthy diet year-round. Research shows that people who enjoy a cup of soup before their meal consume 20% fewer calories than those who skip it. Not only does a delicious bowl of soup fill you up, but since its main ingredient is water, it’s also more hydrating than many other meals.
Here’s a list of 14 delicious vegetarian soups under 300 calories that we’re excited to share with you. Happy slurping!
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253 calories
Freshly roasted butternut squash is undoubtedly the highlight of autumn. Its nutty, sweet flavor is both comforting and versatile. Combine it with white beans, and you have a creamy soup rich in fiber and other tasty nutrients. It’s impressive how filling it is at just 253 calories! Pair it with some crusty bread for a satisfying meal that won’t strain your budget or your calorie count.
Recipe by Ambition Kitchen. Click here to try it.
101 calories
You’d never guess that this creamy soup is only 101 calories. Asparagus, spinach, shallots, and garlic blend together in a simple recipe that takes about 20 minutes to prepare. Asparagus is loaded with antioxidants and acts as a natural diuretic, which can help if you’re feeling a bit bloated. If fresh asparagus isn’t available, sprouting broccoli works just as well.
Recipe by BBC Good Food. Click here to try it.
157 calories
Mexican spices, legumes, and tomatoes make this low-calorie hearty stew a must-have for the colder months. It feels like wearing a cozy sweater from the inside out. This soup is easy to make, and you can adjust the chili to suit your taste.
Recipe by BBC Good Food. Click here to try it.
195 calories
Are you someone who buys vegetables with the best intentions of cooking healthy meals, only to find them rotting in the fridge next to leftover takeout? This soup is the solution for those random veggies you have lying around. Think of the listed ingredients as suggestions; you can use whatever you have on hand, and it will still taste fantastic!
Recipe by Damn Delicious. Click here to try it.
230 calories
Craving something a bit more exotic? This creamy curried coconut carrot bisque will blow your mind. Garam masala, an Indian spice blend, includes nutmeg, cloves, mace, peppercorns, cinnamon, and bay leaf. It’s flavorful without overwhelming your palate. The best part? This soup is vegan, paleo-friendly, gluten-free, and dairy-free, so it’s likely suitable for most dietary restrictions.
Recipe by A Beautiful Plate. Click here to try it.
84 calories
If you want to fend off a flu bug, boosting your gut health is key. This soup promotes good bacteria in your gut, keeping your body healthy. Miso, made from fermented soybeans, is rich in probiotics. This soup is also packed with immunity-boosting ingredients like ginger, garlic, seaweed, and parsley, which has more vitamin C than oranges!
Recipe by BeginWithin Nutrition. Click here to try it.
111 calories
Pumpkin, apples, and cinnamon—oh my! If you love everything pumpkin, you’ll quickly fall for this recipe. You can swap the chicken broth and butter for vegetable broth if you prefer. It will still taste amazing. Plus, pumpkin is high in fiber, which can support your weight loss goals.
Recipe by Dr. Axe. Click here to try it.
199 calories
Cooking vegetables in broth helps retain their nutrients and makes them easier to digest. Kale is a superfood, but some people hesitate to cook with it, fearing it might taste too strong or be tough. However, it becomes tender and nutty when cooked. Tip: Remove the stems before cooking to avoid any bitter aftertaste.
Recipe by Exper!ence Life. Click here to try it.
60 calories
It’s almost as fun to say “zoodles” as it is to make them. Zoodles are zucchini noodles, a fantastic pasta alternative if you’re cutting carbs. Even if you’re not, they’re a delicious way to get your daily veggie intake. You’ll need a spiralizer for this recipe!
Recipe by Eazy Peazy Mealz. Click here to try it.
184 calories
Minestrone means “big soup” in Italian. It can be a meal on its own or a tasty side dish. Minestrone always includes pasta, so if you need a gluten-free option, try gluten-free bow tie, shell, or elbow noodles. You can also substitute rice or quinoa if you prefer. No pasta police will come after you! But we do keep an eye on weight loss in our 21-Day Fat Loss Challenge.
Recipe by Chew Out Loud. Click here to try it.
169 calories
Lentils are high in fiber, making them very filling. This hearty recipe is perfect if you want soup as a main dish. The lentils are cooked in homemade tomato stock with tarragon, paprika, carrots, and garlic, resulting in a melt-in-your-mouth experience that makes you want to curl up under a blanket and listen to smooth jazz.
Recipe by The First Mess. Click here to try it.
170 calories
This soup isn’t fancy, so if you’re looking for a high-end dish with elaborate garnishes, this probably isn’t for you. It’s comforting, filling, and incredibly satisfying. Barley is a cereal grain with high protein, low fat, and low carb content, making it ideal for weight loss. Many people drink barley water to aid in weight loss. Use raw pearl barley for the best health benefits and flavor.
Recipe by VegKitchen. Click here to try it.
260 calories
Pureed soups are hearty enough to serve as a main course, yet they’re easy to digest and won’t leave you questioning your decision to eat an entire bowl. This soup will definitely satisfy your cravings. It has a refreshing lemony flavor that will remind you of warm weather and spring. Enjoy it warm or chilled, and it’s great as a vegetable or bread dip. The base is garbanzo beans, commonly used in hummus.
Recipe by In Sonnet’s Kitchen. Click here to try it.
84 calories
Tom Yum is a Thai soup traditionally made with meat, but it retains its flavor when made with vegetable broth. The spices and lemongrass more than compensate for the absence of meat. If you’re sensitive to spice, feel free to reduce the amount of chili. The chili and lemongrass are what give this soup its unique flavor.
Recipe by Tarla Dalal. Click here to try it.
If you enjoyed this article on vegan dessert recipes with 5 ingredients or less or have any questions, please leave them in the comment section below!
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