Cauliflower Soup
Contents:
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Contest Winner
Test Kitchen Approved
Total Time
30 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
This creamy cauliflower soup is far more delicious than any others I’ve tasted! We enjoy it spiced up with some hot pepper sauce for an additional zing. —Debbie Ohlhausen, Chilliwack, British Columbia
Nutrition Facts:
1 cup contains: 160 calories, 11 grams of fat (including 6 grams of saturated fat), 30 milligrams of cholesterol, 616 milligrams of sodium, 10 grams of carbohydrates (with 5 grams of sugar and 2 grams of fiber), along with 7 grams of protein.
Butternut Squash Soup Recipe
Test Kitchen Approved
Total Time
30 min
Servings
9 servings (21/4 qt.)
From the Recipe Creator:
When the weather turns cold, get cozy with a bowl of this butternut squash soup. The cream adds richness, but if you’re looking to cut calories, it can be omitted. —Taste of Home Test Kitchen
Nutrition Facts:
1 cup: 157 calories, 7g fat (4g saturated fat), 17mg cholesterol, 483mg sodium, 23g carbohydrate (6g sugars, 6g fiber), 3g protein.
Test Kitchen Approved
Total Time
2 hours 15 min
Servings
10 servings (2-1/2 quarts)
From the Recipe Creator:
My family adores navy bean soup! In the 1930s, beans were an essential item for survival. We absolutely love this delicious navy bean and ham soup; it’s become a beloved dish in our household, which I prepare frequently. —Mildred Lewis, Temple, Texas
Nutrition Facts:
1 cup contains: 244 calories, 2 grams of fat (no saturated fat), 8 milligrams of cholesterol, 410 milligrams of sodium, 42 grams of carbohydrates (including 5 grams of sugar and providing 10 grams of fiber), along with 18 grams of protein.
Diabetic Exchanges
: 3 servings of carbohydrates, 2 portions of lean protein, 1 serving of vegetables.
Creamy Chicken Noodle Soup
Contest Winner
Test Kitchen Approved
Total Time
25 min
Servings
12 servings (3 quarts)
From the Recipe Creator:
A dear friend prepared this hearty, soothing soup for us following the arrival of our baby boy. Having meals sorted out helped immensely during those initial days when I was still recovering. The deliciousness aside, it’s incredibly easy to prepare, which is why I now gift a batch along with the recipe to newly minted moms.—Joanna Sargent, Sandy, Utah
Nutrition Facts:
1 serving contains: 218 calories, 9 grams of fat (including 4 grams of saturated fat), 67 milligrams of cholesterol, 980 milligrams of sodium, 18 grams of carbohydrates (with 2 grams of sugar and 1 gram of fiber), along with 15 grams of protein.
Moroccan Chickpea Stew
Test Kitchen Approved
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Whenever I’m asked to a potluck, I simply multiply this nutritious Moroccan chickpea stew by two or three times to serve up an intriguingly flavorful and exotic meal to my guests.— Heather Demerritte, Scottsdale, Arizona
Nutrition Facts:
1-1/2 cups contain: 217 calories, 6 grams of fat (including 1 gram of saturated fat), no cholesterol, 455 milligrams of sodium, 38 grams of carbohydrates (with 11 grams of sugar and 9 grams of fiber), and 7 grams of protein.
Chicken Barley Soup
Contest Winner
Test Kitchen Approved
Total Time
1 hour 35 min
Servings
5 servings
From the Recipe Creator:
Absolutely—not only is this my go-to barley soup, but it’s also incredibly satisfying, often serving as a robust main course for me. I’ve shared the recipe with numerous friends and family members because it’s just too delicious to hoard! —Diana Costello, Marion, Kansas
Nutrition Facts:
1 serving: 259 calories, 5g fat (no saturated fat), 89mg cholesterol, 127mg sodium, 22g carbohydrates (no sugar content listed, no dietary fiber), 31g protein.
Diabetic Exchanges
:
2.5 portions of lean meat, 1 portion of starch, 1 portion of vegetables.
Priscilla’s Vegetable Chowder
Test Kitchen Approved
Total Time
55 min
Servings
12 servings (3 quarts)
From the Recipe Creator:
This soup is ideal for warming up on chilly autumn or winter days. Its large quantity is great for feeding a group of people. —Jenna Jackson, Salt Lake City, Utah
Nutrition Facts:
1 cup contains: 281 calories, 18 grams of fat (including 11 grams of saturated fat), 58 milligrams of cholesterol, 853 milligrams of sodium, 22 grams of carbohydrates (with 6 grams of sugar and 2 grams of fiber), and 9 grams of protein.
Italian White Bean Soup
Contest Winner
Test Kitchen Approved
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
A serving of this soup is incredibly fulfilling; it’s tough to imagine how healthy it also happens to be. I find myself longing for it frequently. Packed with beans and potatoes, it’s very satiating—even those who prefer meat enjoy it. —Kristina Krummel, Elkins, Arkansas
Nutrition Facts:
1 cup contains: 164 calories, 3 grams of fat (including 0 grams of saturated fat), no cholesterol, 714 milligrams of sodium, 29 grams of carbohydrates (with 5 grams of sugar and 6 grams of fiber), and 8 grams of protein.
Quick Mushroom Barley Soup
Test Kitchen Approved
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
When I surprised my mom with an unexpected visit a few years back, she was busy making this soup as I came in. It smelled so delightful that I requested the recipe then and have been cooking it regularly ever since. —Edie Irwin, Cornwall, New York
Nutrition Facts:
1 cup contains: 196 calories, 7 grams of fat (including 3 grams of saturated fat), 12 milligrams of cholesterol, 654 milligrams of sodium, 27 grams of carbohydrates (comprising 7 grams of sugar and 5 grams of fiber), along with 8 grams of protein.
Diabetic Exchanges
:
1-1/2 starch, 1/2 whole milk, 1/2 fat.
Fennel Carrot Soup
Test Kitchen Approved
Total Time
55 min
Servings
8 servings (2 qt.)
From the Recipe Creator:
This soup is perfect as a first course for a special-occasion dinner. It gets its delicious flavor from toasted fennel seeds—a pleasant complement to the carrots, apple and sweet potato. —Marlene Bursey, Waverly, Nova Scotia
Nutrition Facts:
1 cup contains: 117 calories, 2 grams of fat (including 1 gram of saturated fat), 4 milligrams of cholesterol, 989 milligrams of sodium, 23 grams of carbohydrates (no sugar content, 3 grams of dietary fiber), and 3 grams of protein.
Diabetic Exchanges
:
2 vegetable, 1 starch.
Texas Black Bean Soup
Test Kitchen Approved
Total Time
4 hours 5 min
Servings
10 servings (2-1/2 quarts)
From the Recipe Creator:
This robust vegetarian stew, prepared using handy canned ingredients, is ideal for adding some warmth at a family get-together on a chilly day. It seems like it’s cooked with care but demands minimal effort and oversight. —Pamela Scott, Garland, Texas.
Nutrition Facts:
1 cup contains: 91 calories, 0 grams of fat (including 0 grams of saturated fat), no cholesterol, 609 milligrams of sodium, 19 grams of carbohydrates (with 6 grams of sugar and 4 grams of fiber), and 4 grams of protein.
Mushroom and Wild Rice Soup
Test Kitchen Approved
Total Time
45 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
Often sought after during family gatherings, this creamy and substantial soup comes together quickly. For those following a vegetarian diet, simply replace the beef broth with vegetable stock. —Danielle Noble, Ft. Thomas, Kentucky
Nutrition Facts:
1 cup: 399 calories, 26g fat (14g saturated fat), 84mg cholesterol, 803mg sodium, 35g carbohydrate (2g sugars, 1g fiber), 8g protein.
Tomato Soup with Orzo à la Greek
Test Kitchen Approved
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
The recipe for my manestra, known as orzo in Greece, is incredibly straightforward and simple to prepare. With just a handful of steps, you can turn basic components into a luscious one-dish meal.—Kiki Vagianos, Melrose, Massachusetts
Nutrition Facts:
1 cup: 299 calories, 8g fat (1g saturated fat), 0 cholesterol, 882mg sodium, 47g carbohydrate (7g sugars, 12g fiber), 11g protein.
Red Bean Vegetable Soup
Test Kitchen Approved
Total Time
6 hours 15 min
Servings
12 servings (3 quarts)
From the Recipe Creator:
Cajun seasoning boosts the flavor of this brothy soup. The easy recipe makes a big batch that’s loaded with beans and fresh veggies. —Ronnie Lappe, Brownwood, Texas
Nutrition Facts:
1 cup contains: 158 calories, with no fat content (including no saturated fat), has 2 mg of cholesterol, includes 701 mg of sodium, comprises 29 g of carbohydrates (of which 5 g are sugar and 8 g are fiber), and offers 11 g of protein.
Vegetable Lentil Soup
Test Kitchen Approved
Total Time
4 hours 45 min
Servings
6 portions (approximately 2 quarts)
From the Recipe Creator:
Here’s a healthy slow-cooker soup that’s ideal for vegetarians and those watching their weight. Butternut squash and lentils make it hearty, while herbs and other veggies round out the flavor. —Mark Morgan, Waterford, Wisconsin
Nutrition Facts:
1-1/3 cups contain: 217 calories, 1g of fat (including 0 grams of saturated fat), 0 mg of cholesterol, 685mg of sodium, 45g of carbohydrates (with 11g of sugar content and 8g of dietary fiber), along with 11g of proteins.
Meatball Soup
Test Kitchen Approved
Total Time
50 min
Servings
5 servings
From the Recipe Creator:
This meatball soup recipe is a hearty meal. It’s great for chilly days. —Sue Miller, Walworth, Wisconsin
Nutrition Facts:
1-1/2 cups contain: 248 calories, 5 grams of fat (including 2 grams of saturated fat), 70 milligrams of cholesterol, 778 milligrams of sodium, 30 grams of carbohydrates (with 8 grams of sugar and 6 grams of fiber), and 20 grams of protein.
Creamy Turkey Noodle Soup
Test Kitchen Approved
Total Time
30 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
I was honored when my fireman son-in-law asked to add this recipe to their firehouse cookbook. You can prepare parts of this turkey soup ahead of time and then assemble when ready. Serve with crispy whole-grain crackers. —Carol Perkins, Washington, Missouri
Nutrition Facts:
1 serving contains: 285 calories, 18 grams of fat (including 11 grams of saturated fat), 92 milligrams of cholesterol, 823 milligrams of sodium, 11 grams of carbohydrates (with 2 grams of sugar and 1 gram of fiber), along with 18 grams of protein.
Slow-Cooker Pork Pozole
Contest Winner
Test Kitchen Approved
Total Time
3 hours 10 min
Servings
6 servings
From the Recipe Creator:
I frequently prepare this comforting stew featuring pork ribs and hominy. It’s a hearty dish made with mildly seasoned ingredients for ultimate coziness. —Genie Gunn, Asheville, North Carolina
Nutrition Facts:
1-1/3 cups contain: 223 calories, 8 grams of fat (including 3 grams of saturated fat), 44 milligrams of cholesterol, 991 milligrams of sodium, 22 grams of carbohydrates (7 grams of which are sugar, with 5 grams being fiber), and 15 grams of protein.
Pasta Fagioli Soup
Test Kitchen Approved
Total Time
30 min
Servings
5 servings
From the Recipe Creator:
My spouse loves my take on this soup so dearly that he has ceased ordering it at restaurants. He prefers enjoying the homemade version instead. Despite being incredibly simple to prepare, it’s substantial enough for a complete meal.— Brenda Thomas, Springfield, Missouri
Nutrition Facts:
1-1/3 cups: 228 calories, 7g fat (1g saturated fat), 29mg cholesterol, 841mg sodium, 27g carbohydrate (4g sugars, 6g fiber), 16g protein. Diabetic exchanges: 1-1/2 starch, 1 vegetable, 1 lean meat, 1/2 fat.
Corn Chowder
Test Kitchen Approved
Total Time
35 min
Servings
8 servings (about 2 quarts)
From the Recipe Creator:
Chowder is a beloved comforting dish in the Northeast, particularly when the temperature drops. Every time I visit my hometown of Pittsburgh, Mom always has some bubbling away on the stovetop for me.
Nutrition Facts:
1 serving contains: 271 calories, 14 grams of fat (including 8 grams of saturated fat), 39 milligrams of cholesterol, 889 milligrams of sodium, 35 grams of carbohydrates (with 8 grams of sugar and 3 grams of fiber), along with 5 grams of protein.
Minestrone with Turkey
Contest Winner
Test Kitchen Approved
Total Time
30 min
Servings
6 portions (approximately 2 quarts)
From the Recipe Creator:
I recall my mother preparing this soup; nowadays, I cook it for my children whenever possible. It’s an excellent method to utilize any remaining veggies. Occasionally, I include a can of rinsed and drained kidney or chickpeas. —Angela Goodman, Kaneohe, Hawaii
Nutrition Facts:
1-1/4 cups (without considering cheese): 172 calories, 5 grams of fat (including 1 gram of saturated fat), 24 milligrams of cholesterol, 1251 milligrams of sodium, 20 grams of carbohydrates (containing 7 grams of sugar, 4 grams of fiber), and 12 grams of protein.
One-Pot Spinach Beef Soup
Test Kitchen Approved
Total Time
30 min
Servings
8 portions (approximately 2-1/2 quarts)
From the Recipe Creator:
For me, a perfect dinner for a busy weeknight is a hearty soup bubbling away in one large pot. Just add some grated Parmesan and serve with saltine crackers.—Julie Davis, Jacksonville, Florida
Nutrition Facts:
1-1/3 cups contain: 258 calories, 7 grams of fat (including 3 grams of saturated fat), 40 milligrams of cholesterol, 909 milligrams of sodium, 30 grams of carbohydrates (with 8 grams of sugar and 3 grams of fiber), along with 17 grams of protein.
Black Bean Soup
Contest Winner
Test Kitchen Approved
Total Time
45 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
Black bean soups are one of my favorites due to their lightness, and typically they do not include meat. If you want to switch things up, you can incorporate lean beef or chicken into this dish.— Angee Owens, Lufkin, Texas
Nutrition Facts:
1 serving contains: 222 calories, 5 grams of fat (including 1 gram of saturated fat), 5 milligrams of cholesterol, 779 milligrams of sodium, 32 grams of carbohydrates (with 7 grams being sugar and 9 grams as fiber), along with 11 grams of protein.
White Turkey Chili
Test Kitchen Approved
Total Time
45 min
Servings
6 servings (1-1/2 quarts)
From the Recipe Creator:
This demonstrates that chili doesn’t always have to be red. I merged various recipes and adjusted the flavors until the dish hit the perfect balance. Believe me; you’ll want to save this version for sure. —Tina Barrett, Houston, Texas
Nutrition Facts:
In a serving containing 1 cup along with 1 tablespoon of sour cream, you get approximately 250 calories, 2 grams of fat (including 1 gram of saturated fat), 47 milligrams of cholesterol, 510 milligrams of sodium, 31 grams of carbohydrates (which include 0 grams of sugar and provide 6 grams of dietary fiber), and finally, 23 grams of protein.
Diabetic Exchanges
:
3 portions of lean meat, 2 servings of starch.
Tomato Green Bean Soup
Test Kitchen Approved
Total Time
45 min
Servings
9 servings (2-1/4 quarts)
From the Recipe Creator:
This colorful soup is delicious any time of year. When I can’t get homegrown tomatoes and green beans, I’ve found that frozen beans and canned tomatoes (or even stewed tomatoes) work just fine. Served with warm breadsticks, this soup is a complete meal. —Bernice Nolan, Granite City, Illinois
Nutrition Facts:
1 cup: 58 calories, 1g fat (1g saturated fat), 2mg cholesterol, 535mg sodium, 10g carbohydrate (5g sugars, 3g fiber), 4g protein.
Diabetic Exchanges
:
2 vegetable.
Cream of Mushroom Soup
Test Kitchen Approved
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
My daughter-in-law, a gourmet cook, served this cream of mushroom soup recipe as the first course for a holiday dinner. She received the recipe from her mom and graciously shared it with me. Now I’m happy to share it with my own friends and family. —Anne Kulick, Phillipsburg, New Jersey
Nutrition Facts:
1 cup contains: 136 calories, 8 grams of fat (including 5 grams of saturated fat), 33 milligrams of cholesterol, 842 milligrams of sodium, 10 grams of carbohydrates (with 3 grams of sugar and 1 gram of fiber), and 4 grams of protein.
Tomato Soup
Test Kitchen Approved
Total Time
50 min
Servings
16 servings (4 quarts)
From the Recipe Creator:
Smooth, velvety, and packed with vibrancy, this soup makes the perfect partner for a grilled cheese sandwich. — Josh Rink, Milwaukee, Wisconsin
Nutrition Facts:
1 serving contains: 104 calories, 5 grams of fat (including 2 grams of saturated fat), 6 milligrams of cholesterol, 572 milligrams of sodium, 15 grams of carbohydrates (with 10 grams being sugar and 2 grams as fiber), along with 3 grams of protein.
Diabetic Exchanges
:
1 starch, 1 fat.
Cabbage Soup
Contest Winner
Test Kitchen Approved
Total Time
6 hours 15 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
After doing yardwork on a windy day, we love to come in for a light but hearty soup like this one. It’s brimming with cabbage, veggies and white beans. Pass the oven-warmed bread! —Jennifer Stowell, Deep River, Iowa
Nutrition Facts:
1 cup contains: 111 calories, no fat content (including no saturated fat), zero cholesterol, 537 mg of sodium, 21 grams of carbohydrates (with 7 grams of sugar and 6 grams of fiber), and 8 grams of protein.
Diabetic exchanges:
1-1/2 starch.
Lemony Turkey Rice Soup
Test Kitchen Approved
Total Time
30 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
During my childhood in Texas, I frequently assisted my grandmother with cooking. The combination of lemon and cilantro gives a delightful new dimension to turkey soup.—Margarita Cuellar, East Chicago, Indiana
Nutrition Facts:
1 serving contains: 166 calories, 4 grams of fat (including 1 gram of saturated fat), 42 milligrams of cholesterol, 1047 milligrams of sodium, 17 grams of carbohydrates (with 1 gram being sugar and 1 gram as fiber), along with 13 grams of protein.
Potato Chowder
Test Kitchen Approved
Total Time
8 hours 15 min
Servings
12 servings (3 quarts)
From the Recipe Creator:
A member of our church quilting club shared this delicious potato soup at one of our meetings, and everybody enjoyed how the cream cheese and bacon gave it such a luxurious texture. This recipe is simple enough to prepare in the morning; then let it cook slowly throughout the day. —Anna Mayer, Fort Branch, Indiana
Nutrition Facts:
1 serving size (excluding bacon): contains 179 calories, with 9 grams of fat including 5 grams of saturated fat; has 25 milligrams of cholesterol, 690 milligrams of sodium, 21 grams of carbohydrates which include 2 grams of sugar and 2 grams of dietary fiber, along with 4 grams of protein.
Cheap Soup Recipes FAQ
Is it more cost-effective to prepare your own soup?
Typically, preparing homemade soup costs less compared to purchasing ready-made options from stores or restaurants. While the initial expense for groceries may exceed the price tag of an individual serving of takeaway, these supplies yield multiple portions of delicious homemade soup. Should you crave a particular dish from your go-to eatery, consider recreating one of our recipes at home instead.
copycat soup recipes
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What strategies can be used to make inexpensive soup recipes still more cost-effective?
To reduce the cost further, I prefer using chicken bouillon paste rather than pre-packaged or tinned chicken stock. A single 8-ounce container of this concentrate can yield approximately 38 cups of broth and comes out to roughly $0.10 per cup according to my neighborhood pricing. On the flip side, a standard 32-ounce box providing four cups rings in at nearly $0.50 per cup. This discrepancy certainly accumulates significantly with continued usage!
An alternative method to reduce the cost of these soups is by extending their volume with hearty starches. I prefer incorporating a portion of starchy components.
cooked rice
Add pasta or potatoes to my bowl when ladling brothy soups.
What simple and budget-friendly soup recipes can you easily prepare?
Simple soups leverage staple pantry items or ready-cooked proteins such as rotisserie chicken, allowing them to be prepared in under 20 minutes. Consider trying these recommended options: Italian white bean soup, Texas black bean soup, red bean vegetable soup, vegetable lentil soup, minestrone with turkey, and tomato green bean soup.
