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  3. 300-Calorie Soups, Stews, and Chilis

300-Calorie Soups, Stews, and Chilis

July 26, 2016
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Credit: Photo: Squire Fox
Soups, stews, and chilis are a healthy eater's best friend. You can fill bowls with hearty grains, fiber-rich vegetables, lean meats and then pour on a flavorful low-calorie broth. Creamy soups of puréed vegetables are a can't-fail crowd pleaser, too—and they're a great way to sneak in extra vegetable and fruit servings. Every diet begins with watching what you eat. Counting calories is key whether you're maintaining a healthy weight or working to shed a few pounds. Fortunately, there's an easier way to go about the math than tracking down nutritional info and logging every bite: build a strong portfolio of delicious low-calorie meals and let it do the work for you. We'll get you started with this collection of soup, stew, and chili recipes that are short on calories but big on flavor. The only arithmetic you'll be responsible for is subtracting pounds.
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Tahini-Carrot Soup With Pistachios

Credit: Photo: Jennifer Causey
View Recipe: Tahini-Carrot Soup With Pistachios

A hint of toasted sesame oil lends depth to this velvety soup. Use real baby carrots, not the whittled-down packaged ones, which are lacking in flavor. Garnish with sautéed carrot strips.

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Wheat Berry "Ribollita"

Credit: Photo: Hector Manuel Sanchez
View Recipe: Wheat Berry "Ribollita"

Traditional ribollita is a Tuscan specialty made of leftover minestrone warmed up with chunks of bread tossed into it. In this version, wheat berries stand in for bread, bulking up the soup with nutty flavor and pleasant texture. The Parmesan cheese rind that simmers in the broth enriches the whole pot with umami depth. It’s a great technique that’ll convince you to always save your Parmesan rinds, stashing them in the freezer for uses like this. If you don’t have any, check the cheese counter at your local gourmet grocer; you’ll often find rinds for sale there.

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Chicken Chowder

Credit: Photo: Victor Protasio
View Recipe: Chicken Chowder

A generous splash of light coconut milk enriches this dairy-free chowder, making it creamy while offering a faint sweet flavor that enhances the sweetness of the corn. A spoonful of flour also helps to thicken the broth; for a gluten-free version, you can try substituting 11/2 teaspoons cornstarch (you might need to simmer longer to get it to thicken). If you have leftover chicken or a rotisserie bird on hand, you can always use that instead of starting with raw chicken; you’ll want to use about 2 cups shredded or chopped chicken.

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Vegetable Soup au Pistou

Credit: Photo: Hector Manuel Sanchez
View Recipe: Vegetable Soup au Pistou

A traditional French pistou is a nut-free pesto, but the spinach pesto (or any refrigerated brand) is delicious here. Don't rinse the canned beans after draining; any remaining starches will help bring the soup together.

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Hearty Tortellini Soup

Credit: Photo: Jennifer Causey
View Recipe: Hearty Tortellini Soup

This satisfying main is a great way to reset after a few weeks of meat-centered holiday eating. If freezing, be sure to cool the soup completely before adding the tortellini or they will absorb too much liquid and lose their shape.

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Lemon and Dill Quinoa Chicken Soup

Credit: Photo: Jennifer CaUsey
View Recipe: Lemon and Dill Quinoa Chicken Soup

Cooked quinoa won't swell in the soup overnight liked cooked pasta. Make a day or two ahead, and refrigerate. Serve with Ricotta and Sweet Pea Toasts.

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Slow Cooker Chicken Posole

Credit: Photo: Jennifer Causey
View Recipe: Slow Cooker Chicken Posole

Think of posole as chili’s brothier, lighter cousin, a Mexican version of chicken soup. Posole is also another name for the hominy, or rehydrated dried corn, that goes in the dish. Starchy, slightly chewy hominy will hold up during the long simmer while the onion and poblano pepper release their flavor into the stock and become tender. Rather than add the tomatillo at the beginning, we stir it in just before serving for a bright, bracing contrast to the stew. Tomatillos have a firm texture similar to unripe or green tomatoes that is also welcome here. If you can’t find tortilla strips, you can use lightly crushed corn tortilla chips.

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Immunity Soup

Credit: Photo: Hector Manuel Sanchez
View Recipe: Immunity Soup

This recipe yields a big pot of brothy soup that you can make ahead and enjoy for a couple of days; the flavor just gets better over time. You may be wary of the large amount of garlic, but keep in mind that it mellows considerably after being cooked.

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Pumpkin Soup With Almonds and Sage

Credit: Photo: Romulo Yanes
View Recipe: Pumpkin Soup With Almonds and Sage

This fast recipe delivers slow-cooked flavor. Pumpkin is one of the few vegetables whose canned version is quite good, saving you lots of time and effort. Just be sure you don't accidentally grab pumpkin pie filling, which contains added sugar and spices.

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Chicken Wonton Soup

Credit: Photo: Jennifer Causey
View Recipe: Chicken Wonton Soup
For an easier dumpling shape, fold wrapper in half over filling to form a half-moon; press well to seal edges. Stash a batch in the freezer for a faster, fresher, veggie-packed alternative to takeout.

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Fresh Corn and Potato Soup With Sautéed Shrimp

Credit: Photo: Jennifer Causey
View Recipe: Fresh Corn and Potato Soup With Sautéed Shrimp

Sweet fresh corn and butter-sautéed shrimp pair up deliciously in this seasonal soup. After tasting the delicious results of "milking" a fresh corn cob, you'll never shuck and chuck again. We fully tap the flavor of in-season corn with this kernel-to-cob cooking method, infusing our summer soup with a wealth of rich, sweet flavor. 

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Tomato-Basil Soup with Grilled Cheese Croutons

Credit: Photo: Jennifer Causey
View Recipe: Tomato-Basil Soup with Grilled Cheese Croutons

A bit of 1/3-less-fat cream cheese adds rich body to our Tomato-Basil Soup, a fast weeknight meal that boasts three times the protein compared to common store-bought varieties.

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Springy Chicken Soup

Credit: Photo: Jennifer Causey
View Recipe: Springy Chicken Soup

The torn romaine lettuce wilts just slightly in the soup and has a lighter, fresher, less earthy flavor than heartier greens like spinach or kale. Slice the carrot the same shape and thickness as the leek so you get a balance of both vegetables in every spoonful.

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Salmon Soup With Tomato, Dill, and Garlic

Credit: Photo: Hector Sanchez
View Recipe: Salmon Soup With Tomato, Dill, and Garlic

Author Andrea Nguyen and husband Rory O'Brien use fish sauce nearly every day, in traditional Vietnamese and Thai dishes, and as a stealth ingredient in BBQ sauce. "When a Western dish such as chili or boeuf bourguignon needs extra gravitas," Nguyen says, nuoc mam is part of the remedy. Carp is the fish typically used in this traditional Vietnamese soups (known as rieu), but since it is not commonly available at regular markets, Nguyen switched to salmon.

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Roasted Red Pepper and Ricotta Soup

Credit: Photo: Jennifer Causey
View Recipe: Roasted Red Pepper and Ricotta Soup

To make your satisfying supper hit the table even faster, go ahead and prep this creamy soup through step 1 in the morning. Then, all that's left to do is heat the soup and throw together a salad.

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Chicken-Watercress Wonton Soup

Credit: Photo: Christopher Testani
View Recipe: Chicken-Watercress Wonton Soup

Flecked with peppery watercress, these soft chicken dumplings make for a slurpy-good appetizer soup. Be sure to use regular ground chicken (not chicken breast) for the best flavor and texture. For this recipe, you'll be making the nurse's cap dumpling shape. The sauce, all the fillings, and the broth for this soup can be made a day or two ahead of the party. If making dumplings just for you and your family, you can double up and freeze a batch of uncooked dumplings. No need to thaw before cooking—just add an extra minute or two to the cook time.

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Green Pea and Asparagus Soup with Poached Eggs and Toast

Credit: Photo: Jennifer Causey
View Recipe: Green Pea and Asparagus Soup with Poached Eggs and Toast

Light, lovely, and lush, this egg-topped soup is all you need for a well-rounded spring supper.

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Smoky Two-Bean Vegetarian Chili

Credit: Photo: Jen Causey
View Recipe: Smoky Two-Bean Vegetarian Chili

Chili is always a crowd-pleaser that can be loaded with your family's favorite nutritional ingredients. A wee bit of canned chipotle chiles goes a long way in infusing this hearty chili with rich, smoky flavor and a hint of heat.

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Onion, Kale, Chickpea, and Chicken Soup

Credit: Photo: Jennifer Causey
View Recipe: Onion, Kale, Chickpea, and Chicken Soup

Few things beat a steaming bowl of veggie-packed chicken soup on a crisp autumn evening, and this one happens to be a perfect potion for the seasonal chills. You can leave the thyme sprigs in the broth (just ladle around them) so they'll keep releasing herbaceous goodness into any leftovers.

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Smoky Ham and Split Pea Soup

Credit: Photo: Jennifer Causey
View Recipe: Smoky Ham and Split Pea Soup

Potatoes contribute starchiness and silky thickness, while sweet carrots and salty ham balance out the peas' light, earthy flavor. Leftovers fare well in the freezer, so say hello to your new favorite make-ahead soup. Garnish with parsley and additional pepper, if desired.

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Let's Cook Homemade Chicken Noodle Soup

Credit: Photo: Jennifer Causey
View Recipe: Homemade Chicken Noodle Soup

Once you've made your own veggie-packed pot of chicken noodle soup, you won't go back to the canned, supersalty stuff again.

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Beef Marsala Stew

Credit: Photo: Iain Bagwell
View Recipe: Beef Marsala Stew

This is an ideal recipe for the slow cooker, where gentle, prolonged cooking turns tough beef into tender bites. Serve the stew over a mound of Fluffy Mashed Potatoes.

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Swiss Chard and White Bean Soup with Poached Eggs

Credit: Photo: Randy Mayor
View Recipe: Swiss Chard and White Bean Soup with Poached Eggs

This hearty vegetable soup will warm you up from the inside out. Save time by prepping the eggs a day ahead: poach for 2 minutes instead of 3, strain, and refrigerate in cold water. Simmer gently for 1 minute just before serving.

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Summer Minestrone Soup

Credit: Photo: Brian Woodcock
View Recipe: Summer Minestrone Soup

Have a bowl tonight, and preserve the season's freshest product by freezing a batch for later. A gentle simmer keeps the vegetables in the soup slightly firm, so they maintain their texture during freezing and reheating.

To Freeze: Cool soup completely. Freeze flat in a large zip-top plastic freezer bag for up to 2 months.
To Thaw: Microwave soup in bag at MEDIUM (50% power) 5 minutes or until pliable
To Reheat: Pour soup into a large Dutch oven. Cook over medium heat, partially covered, 20 minutes or until thoroughly heated. Serve with pesto and Parmesan cheese.

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Pork, Bean, and Escarole Soup

Credit: Photo: Jennifer Causey
View Recipe: Pork, Bean, and Escarole Soup
This filling soup is Mediterranean inspired. Escarole is less bitter than other members of the endive family, with hearty leaves similar to kale or chard, which you can sub here. Use just the leaves for this soup. Mashing some of the beans lends the broth more body. For even deeper flavor, try sautéing the tomato paste with the onion and garlic, stirring frequently. This lightly caramelizes the pasta and gives the dish greater complexity. A drizzle of top-quality extra-virgin olive oil over each serving would also be a nice touch, enhancing the richness of the soup and adding tantalizing aroma.

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Slow Cooker Tuscan White Bean Soup

Credit: Photo: Christopher Testani
View Recipe: Slow Cooker Tuscan White Bean Soup

The hands-free wonder of a slow cooker is unmatched. Just toss in a few fresh ingredients in the morning and return to a rich soup with luscious beans and meltingly tender meat at night.

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Green Curry Stew with Potatoes and Cauliflower

Credit: Photo: Jennifer Causey
View Recipe: Green Curry Stew with Potatoes and Cauliflower

Layer the vegetables in the pan rather than stirring them in so they steam to the right doneness. Add red pepper for extra kick.

To Freeze: Cool potato mixture to room temperature; seal in a large zip-top plastic freezer bag and lay flat in freezer. Freeze up to 2 months.
To Thaw: Microwave in bag at MEDIUM (50% power) for 4 minutes or until pliable.
To Reheat: Pour stew into a large saucepan. Cover and cook over medium heat until thoroughly heated (about 15 minutes). Stir in basil. Top with yogurt, and serve with lime wedges.

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Curried Lentil Soup with Yogurt and Cilantro

Credit: Photo: John Autry
View Recipe: Curried Lentil Soup with Yogurt and Cilantro

Look for packaged precooked lentils without salt or fat added. We like Target's Archer Farms brand beluga lentils.

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Five-Bean Chili

Credit: Photo: Squire Fox; Styling: Carla Gonzales-Hart
View Recipe: Five-Bean Chili

Here is a make-ahead chili that both meat lovers and vegetarians will love: It packs in all the classic flavors you want and is loaded with beans that give the dish a rich, almost meaty character. Serving this chili the next day lets flavors meld--if the beans soak up a lot of liquid overnight, you can add more vegetable broth or even water to thin out the stew.

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Chicken and Vegetable Soup

Credit: Photo: Johnny Autry
View Recipe: Chicken and Vegetable Soup

Let this simple soup warm you up during the chillier months. You can also use this recipe as a template for other chicken and veggie soups.

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Thai Chicken Soup

Credit: Photo: Johnny Autry & Randy Mayor
View Recipe: Thai Chicken Soup

For a quick dinner that's full of distinctive Thai flavor, offer this delicious, comforting soup. You can use kale or spinach in place of bok choy.

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Chicken Gumbo

Credit: Photo: John Autry
View Recipe: Chicken Gumbo

Into the pot go broth, chicken, vegetables, and other fresh ingredients. Out comes pure comfort.

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Poblano-Turkey Sausage Chili

Credit: Photo: Johnny Autry
View Recipe: Poblano-Turkey Sausage Chili

If you have pint-sized fans to please, use milder green bell peppers in place of poblanos to make it more kid-friendly.

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Rich Chicken Soup with Fresh Noodles

Credit: Photo: Iain Bagwell
View Recipe: Rich Chicken Soup with Fresh Noodles

This soup tastes like it was on Grandma’s stove for hours. Test Kitchen staffer Adam Hickman’s secret weapon: “Salty miso enriches the broth.”

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Loaded Potato Soup

Credit: Photo: John Autry
View Recipe: Loaded Potato Soup

This delicious and comforting soup tastes like it took hours to make, yet is ready to eat in just 20 minutes. Provide a toppings bar of crumbled bacon, shredded cheddar cheese, and thinly sliced green onions so family members can pick and choose their favorites.

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Fast Chicken Chili

Credit: Photo: Mary Britton Senseney/Wonderful Machine
View Recipe: Fast Chicken Chili

Ready in under 30 minutes, this chicken chili really is fast, but will smell and taste like you spent hours working away in the kitchen.

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Tex-Mex Chicken Soup

Credit: Photo: Johnny Autry
View Recipe: Tex-Mex Chicken Soup

This is a true fiesta in a bowl. This soup is chock-full of the southwestern flavors we all love. Serve this showstopper with a garnish of lime.

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France: Garbure

Credit: Photo: Marcus Nilsson
View Recipe: Garbure (French Ham and Vegetable Stew)

This hearty peasant stew from Béarn traditionally contained whatever seasonal vegetables were growing in the region. In would go cabbage, beans, potatoes, and turnips—all of which happen to be dirt-cheap in our country. If, like a French rural household might, you can get your hands on a bit of preserved goose, use that instead of pork.

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Moroccan Chicken and Butternut Squash Soup

Credit: Photo: John Autry
View Recipe: Moroccan Chicken and Butternut Squash Soup

In this chicken and butternut squash soup, sugary butternut squash and meaty chicken thighs remind us how well sweet and savory flavors play together in Moroccan cuisine.

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Rustic Tomato Soup with Cheesy Toasts

Credit: Photo: Iain Bagwell
View Recipe: Rustic Tomato Soup with Cheesy Toasts

The food processor speeds prep by finely chopping the veggies, in turn giving the soup a rustic, crisp-tender texture. If you want a smoother texture, process longer.

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Tortilla Soup with Chorizo and Turkey Meatballs

Credit: Photo: Jason Wallis
View Recipe: Tortilla Soup with Chorizo and Turkey Meatballs

Smoked chorizo gives this tortilla soup a deep, smoky flavor without overpowering. This soup is a perfect go-to for parties or quick get-togethers.

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White Bean, Sage, and Sausage Soup

Credit: Photo: Brian Woodcock
View Recipe: White Bean, Sage, and Sausage Soup

The perfect simple dinner on a busy night, this soup gets a double hit of fennel essence from chopped fennel bulb and the fennel seeds that flavor the sausage.

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Can't-Believe-It's-Vegan Chili

Credit: Photo: Jason Varney
View Recipe: Can't-Believe-It's-Vegan Chili

Packed with kale, beans and an assortment of veggies, this dish is sure to make it into your regular rotation. This completely satisfying chili also cooks in a fraction of the time it takes to make traditional meat chili.

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Louisiana-Style Chicken Soup

Credit: Photo: Iain Bagwell
View Recipe: Louisiana-Style Chicken Soup

Our gumbo-style soup removes the roux step (saving as much as an hour) and instead uses aromatics sautéed with tomato paste for a toasty flavor foundation. Serve with a crusty baguette for mopping up every last delicious drop.

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Black Bean Soup with Chorizo and Lime Recipe

Credit: Photo: Justin Walker
View Recipe: Black Bean Soup with Chorizo and Lime Recipe

Smoky chorizo and bright lime add depth to a soup made quick with canned beans.

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Creamy White Bean Soup with Smoked Ham Hocks

Credit: Photo: Iain Bagwell
View Recipe: Creamy White Bean Soup with Smoked Ham Hocks

Creamy, starchy, and filling, this hearty, rustic take on chili is the epitome of comfort. And convenient: Beans go in dry—no need to soak.

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Quinoa and Roasted Pepper Chili

Credit: Photo: Johnny Autry
View Recipe: Quinoa and Roasted Pepper Chili

A bowl of spicy Quinoa and Roasted Pepper Chili guarantees to take the chill off a cold winter's day. This vegetarian chili is loaded with fresh vegetables, pinto beans, and quinoa and gets its zing from poblano chiles.

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Spicy Hungarian Tilapia Stew

Credit: Photo: Squire Fox
View Recipe: Spicy Hungarian Tilapia Stew

Talk about packing some heat: This stew is fiery-fantastic, and we absolutely love it. You can alter the spiciness by using a milder pepper (such as banana pepper or Anaheim chile) or adjusting the amounts and types of paprika.

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    Everything in This Slideshow

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    1 of 48 Tahini-Carrot Soup With Pistachios
    2 of 48 Wheat Berry "Ribollita"
    3 of 48 Chicken Chowder
    4 of 48 Vegetable Soup au Pistou
    5 of 48 Hearty Tortellini Soup
    6 of 48 Lemon and Dill Quinoa Chicken Soup
    7 of 48 Slow Cooker Chicken Posole
    8 of 48 Immunity Soup
    9 of 48 Pumpkin Soup With Almonds and Sage
    10 of 48 Chicken Wonton Soup
    11 of 48 Fresh Corn and Potato Soup With Sautéed Shrimp
    12 of 48 Tomato-Basil Soup with Grilled Cheese Croutons
    13 of 48 Springy Chicken Soup
    14 of 48 Salmon Soup With Tomato, Dill, and Garlic
    15 of 48 Roasted Red Pepper and Ricotta Soup
    16 of 48 Chicken-Watercress Wonton Soup
    17 of 48 Green Pea and Asparagus Soup with Poached Eggs and Toast
    18 of 48 Smoky Two-Bean Vegetarian Chili
    19 of 48 Onion, Kale, Chickpea, and Chicken Soup
    20 of 48 Smoky Ham and Split Pea Soup
    21 of 48 Let's Cook Homemade Chicken Noodle Soup
    22 of 48 Beef Marsala Stew
    23 of 48 Swiss Chard and White Bean Soup with Poached Eggs
    24 of 48 Summer Minestrone Soup
    25 of 48 Pork, Bean, and Escarole Soup
    26 of 48 Slow Cooker Tuscan White Bean Soup
    27 of 48 Green Curry Stew with Potatoes and Cauliflower
    28 of 48 Curried Lentil Soup with Yogurt and Cilantro
    29 of 48 Five-Bean Chili
    30 of 48 Chicken and Vegetable Soup
    31 of 48 Thai Chicken Soup
    32 of 48 Chicken Gumbo
    33 of 48 Poblano-Turkey Sausage Chili
    34 of 48 Rich Chicken Soup with Fresh Noodles
    35 of 48 Loaded Potato Soup
    36 of 48 Fast Chicken Chili
    37 of 48 Tex-Mex Chicken Soup
    38 of 48 France: Garbure
    39 of 48 Moroccan Chicken and Butternut Squash Soup
    40 of 48 Rustic Tomato Soup with Cheesy Toasts
    41 of 48 Tortilla Soup with Chorizo and Turkey Meatballs
    42 of 48 White Bean, Sage, and Sausage Soup
    43 of 48 Can't-Believe-It's-Vegan Chili
    44 of 48 Louisiana-Style Chicken Soup
    45 of 48 Black Bean Soup with Chorizo and Lime Recipe
    46 of 48 Creamy White Bean Soup with Smoked Ham Hocks
    47 of 48 Quinoa and Roasted Pepper Chili
    48 of 48 Spicy Hungarian Tilapia Stew

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