Fat Free Soup Recipes

Simple and delicious

This recipe is for one helping, so be careful when you add ingredients like garlic and chilli – don't make the portion too strong for your own taste!

Well, I was so excited with my first posting this evening (and I had a restaurant sized can of black beans open) that I decided to give another recipe a try! I hope you use this as a "guide", as I do with all recipes, and add or omit whatever you think will make it better. I look forward to your comments :)
Because I cook for several family members with different dietary needs, I cannot make it as "hot", salty or spicy as I like. You may add hot sauce or cayenne or ?
As I am new to Spark People, and posting recipes ANYWHERE, I had some difficulty with the calculations--I can assure you that this is a FAT FREE recipe, however no matter what I tried I still came up with some fat in the calculations.
We topped this with a T of fat free sour cream, T of Kraft fat free cheddar and some chopped green onions. NO added fat, LOTS of added flavor (don't forget to add this into your calorie total if you do the same). And if you can afford a little "fat", by all means add some crumbled tortilla chips and a slice of avacado....yumm...
I hope you try this soup and enjoy it!

I have been makinig French Onion Soup for years, but because I have recently started cooking for family members with restrictive diets I have gone a step further, and have come up with what I believe is a pretty good fat free version ;) I am new to posting recipes (as of 3 hours ago, lol), and could not get it exact on Sparks calculations, but I can assure you, this is fat free. This soup is chock full of onions, as I think onion soup should be, so you don't miss all the "fattening stuff"!
I hope you use this recipe, as I always do, as a guide...and make whatever changes or improvements work for you!
Blessings, and I hope you enjoy my Fat Free French Onion Soup Recipe!

Add whatever fresh vegetables you have - this soup is low-fat!

This is a very simple hearty soup. And it actually tastes better the next day!

I love to just throw some stuff together in a pot and POOF...a couple hours later...SOUP!! This is the easiest semi-homemade soup ever!

Ginger and coriander more than make up for the lack of oil.

From Vegweb.com

You can make this with vegetable cooking stock for a vegetarian or vegan diet

From Moosewood Cooks at Home

I needed a rich satisfying meal after gallbladder surgery left me feeling nauseous and unable to eat very much. This soup fit the bill, low fat and gluten free.

Simple, inexpensive and healthy lunch for work. I make this on the weekend, then freeze in individual containers to take to work..

How few ingredients to you need to make a great soup? Six plus water. High in protein, fat-free (0.2g/serving). I use a serving of my Simple "Seeded" Bread to boost the protein and fiber even more.

This soup is a good starter with any meal. Very filling!

A fat free vegetable soup made with broth, carrots, celery, and onions. Warms you up and tastes great!

Warm, healthy soup for cold days. Even though this soup is extremely low-fat, it is very filling and satisfying. Makes a great lunch on a cold day.

Simple, warm and delicious - potato soup to warm up any winter afternoon and still keep you on track with your healthy eating plan!

Used this to calculate the calories

This contains no added salt; add salt or soy sauce to taste.

This is just basic vegetable soup. It's amenable to whatever veggies you happen to have around, and is great for using up leftover vegetables.

I did the nutrition calculation for 1 cup of soup; eat as much as you want. :-)

Most people will, I think, want extra salt in this, but I like the flavor, and I'm trying to cut down on sodium.

I tried to find a low-sodium black bean soup that was really easy and I couldn't find a recipe... so I made this! It doesn't have a lot of complexity of flavors but it's 100 calories, 10g protein, less than 200mg sodium, and 16.5g fiber per serving! If you want to add flavor, you could saute the onions and garlic in a little oil before adding them along with the rest of the veggies etc in step 2. You could also add a little vinegar for bite without salt.

I tried to find a low-sodium black bean soup that was really easy and I couldn't find a recipe... so I made this! It doesn't have a lot of complexity of flavors but it's about 120 calories, 11g protein, 220mg sodium, and 17g fiber per serving! If you want to add flavor, you could saute the onions and garlic in a little oil before adding them along with the rest of the veggies etc in step 2. You could also add a little vinegar for bite without salt.

I tried to find a low-sodium black bean soup that was really easy and I couldn't find a recipe... so I made this! It doesn't have a lot of complexity of flavors but it's about 100 calories, 10g protein, 200mg sodium, and 16g fiber per serving! If you want to add flavor, you could saute the onions and garlic in a little oil before adding them along with the rest of the veggies etc in step 2. You could also add a little vinegar for bite without salt.

I tried to find a low-sodium black bean soup that was really easy and I couldn't find a recipe... so I made this! It doesn't have a lot of complexity of flavors but it's under 100 calories, about 200mg sodium, about 8g protein and 12g fiber per serving! If you want to add flavor, you could saute the onions and garlic in a little oil before adding them along with the rest of the veggies etc in step 2. You could also add a little vinegar for bite without salt.