4 Healthy Soup Recipes Only Below 200 Calories

4 Healthy Soup Recipes Only Below 200 Calories

Looking for a comforting meal but worried about the calories?

Look no more! These are four quick, healthy and nutritious food recipes perfect for your hunger and health needs.

What’s more, they are all less than 200 calories!

1. Crab and Sweetcorn Chowder

This is a healthy low-fat soup that is simple to cook and it is packed with flavour.

Serves: 4

Prep: 5 mins

Cook: 30 mins

Nutrition: per serving

Kcal: 191

Fat: 5g

Saturates: 2g

Carbs: 25g

Sugars: 7g

Fibre: 3g

Protein: 13g

Salt: 0.68g


1 onion, finely chopped

1 leek, green and white parts separated and sliced

2 carrots, chopped

850ml-1 litre/1½ pints – 1¾ pints low-sodium chicken or vegetable stock

1 large potato, diced

175g/ 6oz frozen sweetcorn

170g can white crabmeat, drained

4 tbsp light crème fraîche

1 tsp chopped chives


  1. Put the onion, white part of the leek and carrots in a large pan and pour on a few tbsp of the stock. Cook over a medium heat for about 10 mins, stirring regularly until soft. Add a splash more stock if the vegetables start to stick.
  2. Add the potato, green leek and most of the stock, and simmer for 10-15 mins, until the potato is tender. Tip in the sweetcorn and crab meat, then cook for a further 1-2 mins. Remove from the heat and stir in the crème fraîche and some seasoning. Add the rest of the stock if the soup is too thick. Sprinkle with the chives and serve with brown bread, if you like.

Recipe from Good Food magazine, October 2011

2. Creamy Tomato Soup

Everyone will love this healthy, low-fat vegetarian soup. Passata and whole milk gives it a silky smooth texture.

Serves: 6 Adults and 6 Kids

Prep: 30 mins

Cook: 45 mins

Nutrition: per serving (10)

Kcal: 180

Fat: 6g

Saturates: 2g

Carbs: 26g

Sugars: 17g

Fibre: 5g

Protein: 6g

Salt: 1.2g


3 tbsp olive oil

2 onions, chopped

2 celery sticks, chopped

300g carrot, chopped

500g potato, diced

4 bay leaves

5 tbsp tomato purée

2 tbsp sugar

2 tbsp red or white wine vinegar

4 x 400g cans chopped tomatoes

500g passata

3 vegetable stock cubes

400ml whole milk


1. Put the oil, onions, celery, carrots, potatoes and bay leaves in a big casserole dish, or two saucepans. Fry gently until the onions are softened – about 10-15 mins. Fill the kettle and boil it.

2. Stir in the tomato purée, sugar, vinegar, chopped tomatoes and passata, then crumble in the stock cubes. Add 1 litre boiling water and bring to a simmer. Cover and simmer for 15 mins until the potato is tender, then remove the bay leaves. Purée with a stick blender (or ladle into a blender in batches) until very smooth. Season to taste and add a pinch more sugar if it needs it. The soup can now be cooled and chilled for up to 2 days, or frozen for up to 3 months.

3. To serve, reheat the soup, stirring in the milk – try not to let it boil. Serve in small bowls for the children with cheesy sausage rolls then later in bowls for the adults as Hot Bloody Mary soup (see ‘Goes well with’ recipes, below).

Recipe from Good Food magazine, November 2012

3. Courgette, Pea and Pesto Soup

You will love this extremely nutritious soup when you want a filling but low-calorie lunch. Rich in vitamin C, fibre and folic acid.

Serves: 4

Prep: 10 mins

Cook: 15 mins

Nutrition: per serving

Kcal: 200

Fat: 8g

Saturates: 2g

Carbs: 21g

Sugars: 7g

Fibre: 8g

Protein: 12g

Salt: 1.05g


1 tbsp olive oil

1 garlic clove, sliced

500g courgettes, quartered lengthways and chopped

200g frozen peas

400g can cannellini beans, drained and rinsed

1l hot vegetable stock

2 tbsp basil pesto, or vegetarian alternative


1. Heat the oil in a large saucepan. Cook the garlic for a few seconds, then add the courgettes and cook for 3 mins until they start to soften. Stir in the peas and cannellini beans, pour on the hot stock and cook for a further 3 mins.

2. Stir the pesto through the soup with some seasoning, then ladle into bowls and serve with crusty brown bread, if you like. Or pop in a flask to take to work.

Recipe from Good Food magazine, November 2011

4. Green Cucumber and Mint Gazpacho

This zingy, no-cook soup is delicious and nutritious. Perfect if you’re on-the-go!

Serves: 4

Prep: 20 mins (add more time for chilling)

Nutrition: per serving

Kcal: 186

Fat: 11g

Saturates: 2g

Carbs: 15g

Sugars: 14g

Fibre: 5g

Protein: 8g

Salt: 0.28g


1 cucumber, halved lengthways, deseeded and roughly chopped

1 yellow pepper, deseeded and roughly chopped

2 garlic cloves, crushed

1 small avocado, chopped

bunch spring onions, chopped

small bunch mint, chopped

150ml pot fat-free natural yogurt

2 tbsp white wine vinegar

few shakes green Tabasco sauce

snipped chives, to serve


1. In a food processor or blender, blitz all the ingredients, reserving half the mint and yogurt, until smooth. Add a little extra vinegar, Tabasco and seasoning to taste, then add a splash of water if you like it thinner.

2. Chill until very cold, then serve with a dollop more yogurt, mint, chives and a few ice cubes if you like. The soup will keep in the fridge for 2 days – just give it a good stir before serving.

Recipe from Good Food magazine, August 2011


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