Making soups from scratch are easier thank you think! Test your skills with one of these tasty, vegetable-filled soups.
Cost per serving: $1.14
This soup is low in calories and fat, but the tasty high-fiber ingredients will keep you full and satisfied.
See recipe: Classic Minestrone Soup
Cost per serving: $1.78
Miso, a thick paste usually made of fermented soy beans, is a common ingredient in Japaneses cooking. You can use lighter varieties such as shiro to flavor salad dressing, sauces and marinades. Find miso in the refrigerated section of the grocery store or on amazon.com. It keeps for several months in the fridge.
See recipe: Miso-Vegetable Soup
Cost per serving: $2.45
The beets in this classic Russian dish might help protect you against heart disease and some types of cancer.
See recipe: Borscht
Cost per serving: $1.55
Even without meat, this soup is hearty and substantial enough to serve as dinner. If you'd like to make it vegetarian, just use vegetable broth instead of chicken broth.
See recipe: Quick Mushroom-Barley Soup
Cost per serving: $1.68
The pasta and white bean in this rustic tomato soup make it a satisfying meal at a low-cost. Save even more money by doubling the recipe—you’ll have enough to enjoy for lunch later in the week.
See recipe: Tomato Soup with White Beans and Pasta
Prep: 5 minutes
Cook: 20 minutes
Yield: 6 cups
Cost per serving: 84¢
Place 1 chopped medium onion and 6 thinly sliced carrots in a pot. Cover with 2 cups water or fat-free broth and place over medium-low heat. Cover and simmer until the carrots can be pierced easily with a fork, about 20 minutes.
Working in batches, blend carrot mixture with 2 roasted bell peppers from a jar (water, not oil packed) in a blender. With blender running, slowly pour in 2 cups plain soymilk. Return soup to pot and stir in 2 tsp. lemon juice, 2 tsp. balsamic vinegar, ½ tsp. salt and ¼ tsp. pepper. Rewarm over medium-low heat before serving.
PER SERVING: 106 Cal., 2g Fat (0g Sat.), 0mg Chol., 4g Fiber, 5g Pro., 18g Carb., 431mg Sod.
Recipe appears in 21-Day Weight Loss Kickstart by Neal D. Barnard, MD
Cost per serving: $3.08
Topped with a slice of bread and melted Gruyère cheese, this rich, homemade soup makes a satisfying meal in a bowl.
See recipe: Onion Soup Gratiné
Cost per serving: $2.30
This meal-in-a-bowl makes a hearty meal that takes little time to prepare. Use spinach tortellini for an extra boost of green.
See recipe: Tortellini and White Bean Soup
Cost per serving: $2.06
This tasty Black Bean Soup recipe is hearty enough for a full meal, but corn tortillas or a cheese quesadilla make nice accompaniments. And if you want to spice things up, add a minced, seeded jalapeño when cooking the onion mixture.
See recipe: Black Bean Soup
Cost per serving: $1.16
With just 108 calories per serving, this satisfying soup makes a great snack or starter.
See recipe: Split Pea Soup
Cost per serving: $1.04
This soup freezes well. Pour single servings into sealabe, heavy-duty freezer bags, squeeze out excess air and freeze. You can stack the bags flat in the freezer, so they take up less space.
See recipe: Vegetable-Lentil Soup
For a refreshing summer soup, make this up to three days in advance, cover and refrigerate. Be sure to whisk the soup before serving, garnish and serve chilled.
See Recipe: Carrot Ginger Soup
Cost per serving: $1.58
You can easily make this soup ahead of time and just warm on the stove before serving on busy nights.
See recipe: Spaghetti Minestrone