Soups Under 200 Calories a Serving

This soup is similar to a yogurt-based cucumber soup, but cashews, silken tofu, and lemon juice provide the tangy base in this recipe. Garden cucumbers work as well as seedless, making this soup a great way to use up cucumbers from the summer garden. The toasted sliced almonds add a critical layer of deliciousness that keeps you spooning this soup into your mouth.

A potato and a bit of cashew cream give this vegan version of cream of spinach soup some heft and creaminess. A whole pound of spinach is used here, but it quickly shrinks in bulk after it hits the hot broth.

This healthy and low-calorie plant-based soup (150 calories per 1.5-cup serving) makes for a perfect meal-starter to fill you up or a great lunch to have with a sandwich or soup.

Based on an old tradition in the Southern U.S., this stew showcases that lovely legume with a beauty spot, the black-eyed peas. In this plant-based version, I use smoked paprika and mushrooms to get a smokiness and earthiness similar to pork flavor. The Instant Pot makes this dish a snap.

This soup is related to the traditional Moroccan stew harira. I kept all the key flavors—tomatoes, turmeric, cinnamon, and cilantro—and made it into a simpler lentil soup, made even simpler using the Instant Pot.

This beautiful green soup is packed with nutrients from the Swiss chard, zucchini, and beans. The texture is also very pleasing, which is why I called it “silky.”

Most of us eat edamame only as appetizers in Asian restaurants. Here they co-star with potatoes in a healthy and tasty soup.

It’s fun to use those soup mixes you can buy that have a mix of split peas, lentils, barley, and tiny pasta. With some zucchini and a few spices you can just put everything into the Instant Pot or a pot on the stove and let it cook until everything is wonderfully mushed together.

This is the ultimate healthy soup. The lentils add heft, while the cumin, coriander, mint, cilantro, and jalapeño contribute incredible flavor. You may be surprised how addictive this soup is.

The combination of vegetables, spices, and cashew milk make this soup special. No single ingredient stands out—they blend into a unique, unmistakable mulligatawny flavor. The Instant Pot speeds up the process, making this from-scratch approach take less than an hour.

This divine chowder is perfect for a fall or winter meal, even part of a holiday dinner. It’s substantial, with hints of thyme, onion, celery, and umami. The corn and carrots add specks of color.

Use your Instant Pot or stovetop for this recipe. This soup is so easy to make and it’s perfect for a week of lunches or for dinners, including for picky eaters. Without oil, this soup is super-healthy and provides a lot of plant-based protein and fiber.

Zucchini and curry play well together. This easy soup is thickened with beans and rice. No oil and whole-food ingredients mean this soup is super-healthy and low-calorie, though it doesn’t taste like it.

The texture of this soup is silky smooth, making it perfect for an elegant dinner party or just whenever you feel like perfect asparagus soup. Plant-based without butter or oil, it’s low in calories and packed with flavor.

The alluring taste of this soup will make your family or guests think you worked all day on it. Plant-based without oil or high-fat coconut milk, it’s not only delicious, but healthy.

This plant-based broccoli soup uses nutritional yeast to get that cheesy flavor and cashews for creaminess. Filling, delicious, and healthy, this soup hits the bulls-eye.

Goodbye, Campbell’s! This recipe is no copycat. It soars beyond the canned brands. The cashews give it creaminess without overwhelming the tomatoes. Once you’ve made this plant-based, oil-free version of cream of tomato soup, you’ll never want to go back.

Trader Joe’s uses milk in its tomato and red pepper soup. Cashews make a great substitute for milk, and with a few other pantry items you can make your own tasty and filling plant-based soup.