25 Cozy Low-Carb Soups for Fall
Reviewed by Dietitian Jessica Ball, M.S., RD
There's no better way to warm up than with a cozy bowl of soup, and these soup recipes are healthy and delicious choices for the cooling weather. With 15 grams of carbohydrates or fewer per serving, these soups are appropriate for those looking to reduce their carb intake while staying well-nourished. Recipes like our Slow-Cooker Curried Butternut Squash Soup and Slow-Cooker Curried Butternut Squash Soup are comforting dishes that can help you meet your nutritional goals.
Low-Carb Chicken Soup
This comforting, low-carb chicken soup is packed with veggies. Chicken thighs add rich flavor and remain tender after simmering in the soup. The lemon juice added at the end brings a lovely hint of brightness.
One-Pot Turkey Vegetable Soup
Got leftover turkey? Use it in this turkey vegetable soup for a satisfying main dish that's full of bright flavors thanks to the use of lemon juice and lemon zest.
Chicken & Bok Choy Soup with Ginger & Mushrooms
This healthy and nourishing chicken and vegetable soup is the perfect winter meal.
Wild Mushroom Soup
This creamless—but creamy—mushroom soup recipe showcases the savory flavor of fresh morel mushrooms. If you can't find fresh or dried morels, try other dried mushrooms, such as dried shitakes or creminis, but be sure to use at least one ounce dried mushrooms to keep the luscious flavor in this healthy soup. Serve with crusty garlic bread.
Creamy Turnip Soup
In this healthy turnip soup recipe, the humble turnip is transformed into a velvety soup made creamy with just 1 tablespoon of butter. Serve it as a starter or side soup. The mini salad on top is optional, but we love the bit of texture from the greens and pop of flavor from the vinaigrette.
Sopa de Calabaza Rostizada (Roasted Pumpkin Soup)
El Departamento de la Comida in Puerto Rico is a nonprofit collective that supports small-scale, decentralized local food projects. This comforting and nourishing soup is one of their classics and was served often at their restaurant until it closed in 2017. It is traditionally prepared with Caribbean pumpkin, which grows abundantly in Puerto Rico. It has a sweet taste similar to butternut squash and is often used in soups and stews.
Chicken & White Bean Soup
Rotisserie chickens can really relieve the dinner-rush pressure—especially in this Italian-inspired soup that cries out for a piece of crusty bread and a glass of red wine.
Slow-Cooker Curried Butternut Squash Soup
Skip the roasting in this butternut squash soup recipe and let your slow cooker do the work instead. Just load up all the ingredients into the crock pot, set it and forget it for an easy, healthy dinner or packable lunches.
Cream of Broccoli Soup
This simple and healthy cream of broccoli soup recipe gets its flavor from a mixture of aromatic vegetables, including leeks and celery. Using an immersion blender (or regular blender) gives it a smooth, creamy texture. Enjoy this easy homemade cream of broccoli soup as a comforting appetizer or pair it with a sandwich or salad for lunch or dinner.
Spicy Chicken Noodle Soup with Soft-Boiled Eggs
Transform canned chicken noodle soup by adding fresh ginger, crunchy vegetables, herbs and a jammy soft-boiled egg. Look for a low-sodium soup that has 450 mg sodium or less per serving.
Mushroom and Beef Soup
Kale adds vitamins and an enticing cabbage-like flavor to this mushroom and beef soup. Be sure to use fresh kale as it can become pungent if stored too long.
Low-Carb Vegetable Soup
This low-carb vegetable soup is chock-full of veggies swimming in a creamy coconut broth flavored with Thai red curry paste. It's hearty enough to eat on its own, but feel free to add chicken or tofu to boost the protein.
Comforting Cabbage Soup with Ginger
Cabbage turns tender and flavorful in this comforting soup. The aromatic broth is full of spices, including ginger and turmeric, making it perfect for enjoying on a cold day or keeping you hydrated if you're sick.
Instant Pot Potato Soup
Russet potatoes turn tender and soft in minutes in a pressure cooker, so you can make this comforting soup quickly on busy weeknights. Garnish with the classic potato soup fixings—bacon, scallions and Cheddar cheese.
Vegan Butternut Squash Soup
Thai spices and creamy coconut milk distinguish this version from traditional butternut squash soup. Curry paste is a convenient way to add complex flavor, but if you want to make sure this soup is vegan or if you are allergic to shellfish, check the ingredient list carefully—some brands contain shellfish.
Green Curry Soup
This aromatic green curry soup is packed with spinach, mushrooms, green beans and broccoli stems (save the florets for another night). Green curry paste gives this soup a delicately spicy broth. The vegetables are cooked just enough to be tender, but retain their freshness and distinct textures.
Gondi (Iranian Jewish Chicken Meatball Soup)
While she may be best known for acting in television series like NCIS and Criminal Minds, Naz Deravian's popular Persian food blog launched her into the culinary world. "I was hungry for the dishes that comforted me—the scents, sounds and spices that defined me and my culture," she says. A popular dish in Iran is gondi: meatballs in broth sprinkled with fresh herbs, often served for Friday night Shabbat in Iranian Jewish households. Though not Jewish herself, Deravian loves the classic soup for its cardamom-perfumed meatballs and fragrant, turmeric-based broth. She says, "The spices give it a depth and unique warmth. And nutrient-rich chickpea flour—a common ingredient in Iranian dishes—makes the meatballs tender and satisfying."
Garden-Fresh Asparagus Soup
This lemony asparagus soup is spiced with a touch of curry and gets added richness from "lite" coconut milk and creamy red potatoes. Top it with a dollop of crème fraîche or plain yogurt and serve warm or chilled.
Tinola (Filipino Ginger-Garlic Chicken Soup)
Tinola, a comforting chicken soup seasoned with plenty of ginger and garlic, has countless variations throughout the Philippines. The soup calls for malunggay leaves (aka moringa), which can be found fresh or frozen at Asian markets. Bok choy is a good substitute. Feel free to increase the amounts of garlic and fish sauce for an even more flavorful soup. Serve this easy and healthy chicken soup on its own or with jasmine rice, quinoa or wild rice.
Instant-Pot Cabbage Soup
This Instant-Pot cabbage soup is a light vegetarian soup with a surprisingly rich flavor. Fire-roasted tomatoes add depth, but regular canned tomatoes will work well too. There is cabbage in every bite, and vinegar added at the end brightens the flavor. Serve this soup on a cold day with a side of toasted bread or a slice of crusty sourdough.
Seaweed Soup (Miyuk Guk)
According to an old wives' tale, slurping this healthy Korean seaweed soup recipe spurs postpartum healing in new mothers. But everyone can enjoy the nourishment of a hot soup. Serve with bowls of brown rice to add to the seaweed soup as you wish.
Maryland Oyster Stew
This delicate oyster soup recipe sets the tone for celebration at any meal. We made this stew healthier by primarily using low-fat milk and increasing the amount of vegetables. Don't worry about shucking the oysters—most supermarket seafood departments carry shucked oysters. Serve with crusty bread to sop up all the delicious bits at the bottom of the bowl.
Spicy Coconut, Chicken & Mushroom Soup
Coconut milk tames the heat and combines deliciously with shredded chicken breast in this spicy Thai-inspired coconut chicken soup.
Cauliflower Soup
A healthy take on a loaded baked potato, this creamy cauliflower soup recipe has all the fixings of a loaded potato (bacon included) but for way fewer calories and carbs. Ready in a quick 20 minutes, this easy soup is great for busy weeknights or can be meal prepped ahead of time to take for lunch or frozen for a ready-made meal down the road. This recipe was originally made for one serving but can be easily adapted to serve more.
Borscht with Beef
Even people who think they don't like beets love this vibrantly colored, vegetable-packed borscht soup recipe, inspired by the legendary borscht soup served at New York's Russian Tea Room. Plenty of mushrooms, cabbage and carrots along with a judicious amount of beef make this healthy borscht recipe special.
Read the original article on Eating Well.
