Save yourself on a busy weeknight with one of these soups that freeze well. You'll be sitting down to a warm, satisfying meal in a snap! These recipes make freezing soup simple.
74 Soups That Freeze Well
White Chicken Chili
Folks will enjoy a change from traditional chili when they dip their spoons into this flavorful blend of tender chicken, white beans and just enough zip. —Taste of Home Test Kitchen
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Hearty Baked Potato Soup
Total Time
6 hours 25 min
Servings
10 servings (3-1/2 quarts)
From the Recipe Creator:
I got this recipe from my aunt, a terrific cook. Full of bacon, cheese and chives, the soup tastes just like a loaded baked potato. My husband and I love to hunker down with it on chilly nights. —Molly Seidel, Edgewood, New Mexico
Nutrition Facts:
1-1/3 cups: 310 calories, 11g fat (7g saturated fat), 38mg cholesterol, 906mg sodium, 43g carbohydrate (4g sugars, 5g fiber), 9g protein.
Hunker down this winter with these hearty soup recipes.Â
3/74
Vietnamese Chicken Meatball Soup with Bok Choy
Total Time
6 hours 45 min
Servings
8 servings (about 2-1/2 quarts)
From the Recipe Creator:
Throughout Vietnam there are many kinds of soups, called canh, served all year long. I particularly love having this warm, flavorful bowl of Vietnamese chicken soup on laid-back weekends, but it's also great packed in a thermos for lunch. It's the perfect bok choy soup too! —Brenda Watts, Gaffney, South Carolina
Nutrition Facts:
1-1/3 cups: 147 calories, 7g fat (2g saturated fat), 65mg cholesterol, 836mg sodium, 9g carbohydrate (5g sugars, 1g fiber), 10g protein.
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Steak Soup
Total Time
2 hours 5 min
Servings
6 servings
From the Recipe Creator:
Meet the Cook: One of the nice things about this thick soup is you can make it in an afternoon without too much fuss. I've found that it's good for soccer-practice evenings - with our sons 18, 17 and 9, we have gotten accustomed to many of those!
-Mary Dice, Chemainus, British Columbia
Nutrition Facts:
1 cup: 319 calories, 13g fat (4g saturated fat), 56mg cholesterol, 1112mg sodium, 21g carbohydrate (5g sugars, 4g fiber), 30g protein.
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Garden Minestrone
Total Time
50 min
Servings
10 servings (about 4 quarts)
From the Recipe Creator:
At Italian restaurants, I always order minestrone. After doing many trial-and-error batches, I developed a hearty veggie soup my whole family craves—kids and all. —Hillery Martin, Junction City, Kansas
Nutrition Facts:
1-1/2 cups: 209 calories, 4g fat (1g saturated fat), 0 cholesterol, 929mg sodium, 35g carbohydrate (10g sugars, 9g fiber), 12g protein.
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Italian Beef Vegetable Soup
Total Time
5 hours 20 min
Servings
6 servings
From the Recipe Creator:
This hearty beef soup features a ton of fresh vegetables, making it the perfect dish to use up all that summer produce. It's also fantastic during cooler weather! Make sure you serve this flavorful soup with some breadsticks, rolls or flaky biscuits. —Courtney Stultz, Weir, Kansas
Nutrition Facts:
1 cup: 127 calories, 3g fat (1g saturated fat), 24mg cholesterol, 617mg sodium, 14g carbohydrate (9g sugars, 3g fiber), 11g protein. Diabetic Exchanges: 1 starch, 1 lean meat.
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Easy Portuguese-Style Bean Soup
Total Time
7 hours 30 min
Servings
17 servings (4-1/4 quarts)
From the Recipe Creator:
One day I was looking at Portuguese recipes and decided to put together a bean soup that embraced the bright and spicy flavors of Portugal. My family liked it so much, it became a classic in our household. To save time and work, the sausage, vegetables and herbs can all be prepped in minutes with a food processor. —Steven Vance, Woodland, Washington
Nutrition Facts:
1 cup: 235 calories, 8g fat (3g saturated fat), 18mg cholesterol, 893mg sodium, 28g carbohydrate (4g sugars, 7g fiber), 14g protein.
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Chorizo and Chickpea Soup
Total Time
8 hours 30 min
Servings
6 servings
From the Recipe Creator:
Chorizo sausage adds its own spice to the broth of this soup, creating delicious flavor with no need for more seasonings. And while it's cooking, the whole house smells divine! —Jaclyn McKewan, Lancaster, New York
Nutrition Facts:
1 cup: 180 calories, 8g fat (3g saturated fat), 18mg cholesterol, 569mg sodium, 23g carbohydrate (3g sugars, 6g fiber), 9g protein. Diabetic Exchanges: 1-1/2 starch, 1 high-fat meat.
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Cheesy Chili
Total Time
25 min
Servings
12 servings (3 qt.)
From the Recipe Creator:
My six grandchildren enjoy feasting on big bowls of this zesty chili. It's so creamy and tasty, you can even serve it as a dip at parties. —Codie Ray, Tallulah, Louisiana
Nutrition Facts:
1 cup: 396 calories, 25g fat (15g saturated fat), 85mg cholesterol, 1166mg sodium, 13g carbohydrate (9g sugars, 2g fiber), 29g protein.
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Sausage and Lentil Soup
Total Time
50 min
Servings
6 servings (2 quarts)
From the Recipe Creator:
During the cooler months of the year, this soup makes regular appearances on our dinner table. It is approved by all, including my picky 6-year-old. —Kalyn Gensic, Ardmore, Oklahoma
Nutrition Facts:
1-1/3 cups: 390 calories, 17g fat (5g saturated fat), 41mg cholesterol, 1242mg sodium, 37g carbohydrate (3g sugars, 8g fiber), 22g protein.
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Slow-Cooker Split Pea Soup
Total Time
8 hours 15 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
When I have leftover ham in the fridge, I always like to make this soup. Just throw the ingredients in the slow-cooker, turn it on, and dinner is done. —Pamela Chambers, West Columbia, South Carolina
Nutrition Facts:
1 cup: 266 calories, 2g fat (1g saturated fat), 21mg cholesterol, 728mg sodium, 40g carbohydrate (7g sugars, 15g fiber), 23g protein. Diabetic Exchanges: 2-1/2 starch, 2 lean meat.
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Mom's Chicken Noodle Soup
Total Time
1 hour 25 min
Servings
6 servings
From the Recipe Creator:
My mother was a pastor's wife, and she did a lot of cooking for potlucks. This recipe is one she created herself. I serve it frequently to my husband and to our four children. Every one of them is a hearty eater! —Marlene Doolittle, Story City, Iowa
Nutrition Facts:
1 cup: 429 calories, 16g fat (5g saturated fat), 125mg cholesterol, 1012mg sodium, 36g carbohydrate (5g sugars, 4g fiber), 34g protein.
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Slow-Cooked Chicken Enchilada Soup
Total Time
6 hours 25 min
Servings
8 servings (3-1/4 quarts)
From the Recipe Creator:
This soup delivers a big bowl of fresh comfort—just ask my husband. Toppings like avocado, sour cream and tortilla strips are a must. —Heather Sewell, Harrisonville, Missouri
Nutrition Facts:
1-1/2 cups (calculated without optional toppings): 125 calories, 4g fat (1g saturated fat), 35mg cholesterol, 1102mg sodium, 9g carbohydrate (4g sugars, 3g fiber), 14g protein.
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Hearty Butternut Squash Soup
Total Time
1 hour
Servings
12 servings (4-1/2 quarts)
From the Recipe Creator:
The comforting combination of squash, meat, beans and veggies makes this my go-to soup in fall. It's full of freshness. —Jaye Beeler, Grand Rapids, Michigan
Nutrition Facts:
1-1/2 cups: 327 calories, 13g fat (4g saturated fat), 29mg cholesterol, 937mg sodium, 44g carbohydrate (8g sugars, 11g fiber), 13g protein.
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Chicken Fajita Soup
Total Time
4 hours 20 min
Servings
10 servings (about 3-1/2 quarts)
From the Recipe Creator:
This south-of-the-border chowder is one of my favorite slow cooker recipes, and it's a winner at family dinners and potlucks alike. We like ours topped with fresh avocado, shredded cheddar cheese and chili cheese corn chips. —Nancy Heishman, Las Vegas, Nevada
Nutrition Facts:
1-1/3 cups: 269 calories, 9g fat (3g saturated fat), 64mg cholesterol, 1069mg sodium, 20g carbohydrate (5g sugars, 4g fiber), 26g protein.
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Tomato Soup
Total Time
50 min
Servings
16 servings (4 quarts)
From the Recipe Creator:
Creamy, rich and bursting with brightness, this soup is the ultimate sidekick to a grilled cheese sandwich. — Josh Rink, Milwaukee, Wisconsin
Nutrition Facts:
1 cup: 104 calories, 5g fat (2g saturated fat), 6mg cholesterol, 572mg sodium, 15g carbohydrate (10g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1 starch, 1 fat.
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Chunky Chipotle Pork Chili
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
My leftover pulled pork chili recipe is a busy cook's dream. Make it ahead and reheat later—it's even better the second day. —Peter Halferty, Corpus Christi, Texas
Nutrition Facts:
1 cup: 340 calories, 14g fat (4g saturated fat), 73mg cholesterol, 834mg sodium, 24g carbohydrate (3g sugars, 7g fiber), 27g protein.
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Slow-Cooker Stuffed Pepper Soup
Total Time
5 hours 15 min
Servings
12 servings (4-1/2 quarts)
From the Recipe Creator:
I tweaked a recipe I got from one of my best friends, and I couldn't believe how much this soup really does taste like stuffed green peppers! With beef and brown rice, slow-cooker stuffed pepper soup makes a hearty meal on a cold day. —Gina Baxter, Plainfield, IL
Nutrition Facts:
1-1/2 cups: 141 calories, 3g fat (1g saturated fat), 22mg cholesterol, 852mg sodium, 18g carbohydrate (8g sugars, 3g fiber), 11g protein.
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Slow-Cooker Sweet Potato Soup
Total Time
5 hours 15 min
Servings
8 servings (2-1/2 quarts)
From the Recipe Creator:
I love that I can top this creamy soup with anything my heart desires, which means I can eat it several days in a row without ever having to have it the same way twice. You can substitute fresh onions and celery in this recipe if you prefer, but using the dried version makes it easy to throw together on a weekday morning. —Colleen Delawder, Herndon, Virginia
Nutrition Facts:
1-1/4 cups: 215 calories, 3g fat (2g saturated fat), 8mg cholesterol, 637mg sodium, 43g carbohydrate (18g sugars, 5g fiber), 5g protein.
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Italian White Bean Soup
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
A bowlful of this soup is so satisfying, it's hard to believe it's actually good for you, too. I crave it all the time. With lots of beans and potatoes, it's filling and even hits the spot with meat lovers. —Kristina Krummel, Elkins, Arkansas
Nutrition Facts:
1 cup: 164 calories, 3g fat (0 saturated fat), 0 cholesterol, 714mg sodium, 29g carbohydrate (5g sugars, 6g fiber), 8g protein.
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Chicken and Andouille Gumbo
Total Time
2 hours 40 min
Servings
9 servings (3-1/4 quarts)
From the Recipe Creator:
Gumbo goes back to 1700s Louisiana; today's version is just as hearty using andouille sausage. Serve with cornbread or crusty French bread. —Billy Hensley, Mount Carmel, Tennessee
Nutrition Facts:
1-1/2 cups (calculated without rice): 544 calories, 39g fat (9g saturated fat), 175mg cholesterol, 1514mg sodium, 13g carbohydrate (3g sugars, 1g fiber), 39g protein.
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Butternut Squash and Barley Soup
Total Time
5 hours 35 min
Servings
12 servings (3 quarts)
From the Recipe Creator:
I love to use my garden produce in this veggie-packed soup. Serve it with bread or oatmeal dinner rolls and you have a delicious, healthy dinner. —Julie Sloan, Osceola, Indiana
Nutrition Facts:
1 cup: 120 calories, 1g fat (0 saturated fat), 12mg cholesterol, 493mg sodium, 23g carbohydrate (4g sugars, 6g fiber), 7g protein. Diabetic Exchanges: 1-1/2 starch.
23/74
Creamy Cauliflower Pakora Soup
Total Time
40 min
Servings
8 servings (3 quarts)
From the Recipe Creator:
My husband and I often crave pakoras, deep-fried fritters from India. I wanted to get the same flavors but use a healthier cooking technique, so I made soup using all the classic spices and our favorite veggie, cauliflower! —Melody Johnson, DePere, Wisconsin
Nutrition Facts:
1-1/2 cups: 135 calories, 1g fat (0 saturated fat), 0 cholesterol, 645mg sodium, 30g carbohydrate (6g sugars, 5g fiber), 4g protein. Diabetic Exchanges: 1-1/2 starch, 1 vegetable.
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Spicy Peanut Chicken Chili
Total Time
30 min
Servings
6 servings (2 quarts)
From the Recipe Creator:
While spending time in the Southwest, I discovered Mexican peanut chicken and thought it would be fun to make it into a chili. Chipotle peppers give it a nice spice that's extra warming on a cold day. —Crystal Schlueter, Northglenn, CO
Nutrition Facts:
1-1/3 cups chili with 1 tablespoon sour cream: 368 calories, 13g fat (3g saturated fat), 67mg cholesterol, 797mg sodium, 33g carbohydrate (11g sugars, 6g fiber), 30g protein.
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Traditional Italian Wedding Soup
Total Time
1 hour 10 min
Servings
9 servings (2-1/4 quarts)
From the Recipe Creator:
You don’t have to be Italian to love this easy-to-make soup with tiny round pasta! Homemade meatballs pair beautifully with ready-made stock and rotisserie chicken. —Mary Sheetz, Carmel, Indiana
Nutrition Facts:
1 cup: 253 calories, 10g fat (4g saturated fat), 94mg cholesterol, 797mg sodium, 18g carbohydrate (3g sugars, 1g fiber), 21g protein.
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Split Pea Soup with Bacon & Crab
Total Time
2 hours
Servings
12 servings (4 quarts)
From the Recipe Creator:
Many split pea soups use ham and bacon for good, smoky flavor. Taking it one amazing step farther-add crabmeat. Freeze this one without toppings (freeze the cooked bacon separately), then reheat soup in a saucepan. Feel free to add more chicken stock or broth when reheating if you need it. Sprinkle bacon and fresh crab on top of bowls of hot soup. —Stephen Exel, Des Moines, Illinois
Nutrition Facts:
1-1/3 cups with about 3 tablespoons crab mixture: 533 calories, 24g fat (10g saturated fat), 71mg cholesterol, 1036mg sodium, 50g carbohydrate (8g sugars, 20g fiber), 32g protein.
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Carrie’s Cincinnati Chili
Total Time
6 hours 20 min
Servings
6 servings (1-1/2 quarts).
From the Recipe Creator:
Every time we have a gathering or company, folks request this. My husband convinced me to enter it in a local chili contest, and I won third place! It's quick and easy. If I don't have fresh garlic, I use minced garlic from a jar. —Carrie Birdsall, Dallas, Georgia
Nutrition Facts:
1 cup: 315 calories, 14g fat (5g saturated fat), 70mg cholesterol, 644mg sodium, 19g carbohydrate (9g sugars, 4g fiber), 23g protein.
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Roasted Cauliflower & Red Pepper Soup
Total Time
1 hour 15 min
Servings
6 servings
From the Recipe Creator:
When cooler weather comes, soup is one of our favorite meals. I developed this recipe for my husband and me. I wanted it to be a healthier version of all the cream-based soups out there. After a bit of trial and error, this is the keeper. —Elizabeth Bramkamp, Gig Harbor, Washington
Nutrition Facts:
1 cup: 193 calories, 10g fat (2g saturated fat), 3mg cholesterol, 601mg sodium, 19g carbohydrate (8g sugars, 4g fiber), 8g protein. Diabetic Exchanges: 2 vegetable, 2 fat, 1/2 starch.
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Turkey Sausage and Lentil Soup
Total Time
1 hour 10 min
Servings
12 servings (3-3/4 quarts)
From the Recipe Creator:
This recipe was given to me by my son, Chris, and we have it several times during the winter months. —Kathy Mazur, Sarasota, Florida
Nutrition Facts:
1-1/4 cups: 187 calories, 3g fat (1g saturated fat), 17mg cholesterol, 639mg sodium, 25g carbohydrate (4g sugars, 5g fiber), 15g protein. Diabetic Exchanges: 1-1/2 starch, 1 lean meat.
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Italian Vegetable Soup
Total Time
1 hour 25 min
Servings
8 servings (2 qts.)
From the Recipe Creator:
This Italian zucchini soup recipe was given to me by my neighbor. Nice and simple, it's a good way to use a lot of your zucchini and other garden vegetables. It freezes well and is great to have on hand on a cold winter day. —Clara Mae Chambers, Superior, Nebraska
Nutrition Facts:
1 cup: 156 calories, 8g fat (3g saturated fat), 23mg cholesterol, 1046mg sodium, 15g carbohydrate (10g sugars, 4g fiber), 8g protein.
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Chipotle Beef Chili
Total Time
6 hours 15 min
Servings
10 servings (about 3 quarts)
From the Recipe Creator:
I love spicy food, so I think this chili really hits the spot. If you are sensitive to chile peppers, start out with one or two chipotles and go up from there. —Steven Schend, Grand Rapids, Michigan
Nutrition Facts:
1-1/4 cups: 230 calories, 9g fat (4g saturated fat), 54mg cholesterol, 668mg sodium, 12g carbohydrate (3g sugars, 2g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable.
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Autumn Bisque
Total Time
1 hour 15 min
Servings
12 servings (3 quarts)
From the Recipe Creator:
I like cozy comfort soups that taste creamy—without the cream. This one’s full of good stuff like rutabagas, leeks, fresh herbs and almond milk. —Merry Graham, Newhall, California
Nutrition Facts:
1 cup: 146 calories, 7g fat (2g saturated fat), 0 cholesterol, 672mg sodium, 20g carbohydrate (9g sugars, 5g fiber), 3g protein. Diabetic Exchanges: 1 starch, 1 fat.
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Mexican Cabbage Roll Soup
Total Time
30 min
Servings
6 servings (2 quarts)
From the Recipe Creator:
I love sharing our humble and hearty soup made with beef, cabbage and green chiles. A blast of cilantro gives it a sunshiny finish. —Michelle Beal, Powell, Tennessee
Nutrition Facts:
1-1/3 cups: 186 calories, 9g fat (3g saturated fat), 49mg cholesterol, 604mg sodium, 10g carbohydrate (4g sugars, 4g fiber), 17g protein. Diabetic Exchanges: 2 lean meat, 2 vegetable, 1/2 fat.
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Tortellini Primavera Soup
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
Years ago, I found the idea for tortellini with peas and carrots in a magazine. I added my own touch to it. —Kari George, Ellicott City, Maryland
Nutrition Facts:
2-1/4 cups: 282 calories, 6g fat (3g saturated fat), 28mg cholesterol, 1461mg sodium, 43g carbohydrate (9g sugars, 5g fiber), 17g protein.
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Black Bean Soup
Total Time
45 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
Black bean soup recipes are among my favorite because they're light and it most of the time don't contain meat. For this recipe, you could add lean beef or chicken for a variation. —Angee Owens, Lufkin, Texas
Nutrition Facts:
1 cup: 222 calories, 5g fat (1g saturated fat), 5mg cholesterol, 779mg sodium, 32g carbohydrate (7g sugars, 9g fiber), 11g protein.
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Contest-Winning Pizza Soup
Total Time
45 min
Servings
10 servings (about 2-1/2 quarts)
From the Recipe Creator:
This robust soup is a family favorite, and it's a big hit with my canasta group as well. I top each bowl with a slice of toasted bread and cheese, but you can have fun incorporating other pizza toppings such as cooked sausage.
—Jackie Brossard
Kitchener, Ontario
Nutrition Facts:
1 cup: 303 calories, 9g fat (4g saturated fat), 18mg cholesterol, 884mg sodium, 42g carbohydrate (6g sugars, 4g fiber), 13g protein.
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Slow-Cooker Turkey Chili
Total Time
7 hours 45 min
Servings
8 servings (2-3/4 quarts)
From the Recipe Creator:
I love this recipe. Surprise ingredients like coffee and wine give it a rich, deep flavor that we balance by topping if off with avocado and green onion. Make a big batch and freeze any leftovers! —Terri Crandall, Gardnerville, Nevada
Nutrition Facts:
1-1/3 cups (calculated without avocado): 360 calories, 17g fat (4g saturated fat), 58mg cholesterol, 1033mg sodium, 29g carbohydrate (6g sugars, 7g fiber), 21g protein.
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Taco Soup
Total Time
25 min
Servings
8 servings (about 2 quarts)
From the Recipe Creator:
We first sampled this chili-like taco soup recipe at a church dinner. What a warming dish for a cold day. And because it uses packaged seasonings with several cans of vegetables, it's a snap to prepare. —Glenda Taylor, Sand Springs, Oklahoma
Nutrition Facts:
1 cup: 370 calories, 14g fat (5g saturated fat), 70mg cholesterol, 1369mg sodium, 35g carbohydrate (7g sugars, 7g fiber), 27g protein.
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Bean & Beef Slow-Cooked Chili
Total Time
6 hours 20 min
Servings
6 servings (2-1/4 quarts)
From the Recipe Creator:
This chili may be already chock-full, but we love to build it up even more with toppings like pico de gallo, red onion, cilantro and cheese. —Mallory Lynch, Madison, Wisconsin
Nutrition Facts:
1-1/2 cups: 427 calories, 7g fat (3g saturated fat), 47mg cholesterol, 1103mg sodium, 58g carbohydrate (11g sugars, 15g fiber), 30g protein.
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Chicken Vegetable Soup
Total Time
2 hours 35 min
Servings
16 servings (about 4 quarts)
From the Recipe Creator:
I experimented with different variations, and this is the best chicken vegetable soup recipe I came up with. It's especially good to take to potlucks or share with friends. I often take a bowl to work to heat up for a fast lunch. —Bertha Vogt, Tribune, Kansas
Nutrition Facts:
1 cup: 195 calories, 9g fat (2g saturated fat), 55mg cholesterol, 537mg sodium, 10g carbohydrate (4g sugars, 2g fiber), 19g protein.
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Turkey Gnocchi Soup
Total Time
40 min
Servings
6 servings (about 2 quarts)
From the Recipe Creator:
While trying to find a creative use for leftover turkey, we decided to add gnocchi instead of noodles. My 8-year-old daughter always asks for more. If you don't have leftover turkey, a rotisserie chicken works just as well. —Amy Babines, Virginia Beach, Virginia
Nutrition Facts:
1-1/3 cups soup with 4 teaspoons cheese: 307 calories, 6g fat (3g saturated fat), 55mg cholesterol, 782mg sodium, 39g carbohydrate (8g sugars, 4g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1/2 fat.
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Turkey Sausage Soup with Fresh Vegetables
Total Time
6 hours 30 min
Servings
10 servings (about 3-1/4 quarts)
From the Recipe Creator:
Our family is big on soup. This favorite is quick to make and very tasty, and it gives me plenty of time to have fun with my kids and grandkids while it slow-cooks. —Nancy Heishman, Las Vegas, Nevada
Nutrition Facts:
1-1/3 cups: 167 calories, 5g fat (1g saturated fat), 20mg cholesterol, 604mg sodium, 21g carbohydrate (8g sugars, 5g fiber), 13g protein. Diabetic Exchanges: 2 vegetable, 2 lean meat, 1/2 starch.
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Southwest Chicken Barley Chowder
Total Time
30 min
Servings
8 servings (2-1/2 quarts)
From the Recipe Creator:
Mashed squash helps make this chowder creamy but not heavy, and it's a favorite way to get barley on the table. My kids even ask for leftovers for lunch. —Pamela Cleghorn, Campbellsburg, Indiana
Nutrition Facts:
1-1/4 cups: 298 calories, 8g fat (3g saturated fat), 46mg cholesterol, 681mg sodium, 35g carbohydrate (4g sugars, 7g fiber), 20g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 1 fat.
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Taco Chili
Total Time
6 hours 30 min
Servings
10 servings (2-3/4 quarts)
From the Recipe Creator:
Ranch dressing mix and taco seasoning give extra special flavor to my hearty chili. Folks will come back for seconds. —Julie Neuhalfen, Glenwood, Iowa
Nutrition Facts:
1 cup: 342 calories, 11g fat (4g saturated fat), 56mg cholesterol, 1368mg sodium, 36g carbohydrate (5g sugars, 9g fiber), 25g protein.
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Italian-Style Lentil Soup
Total Time
1 hour
Servings
6 servings
From the Recipe Creator:
I cook with lentils often because they're a nutritious, inexpensive source of protein. This low-fat soup is one of my favorite ways to use them. To make it even heartier, add ground beef, cooked sausage or leftover cubed chicken. —Rachel Keller, Roanoke, Virginia
Nutrition Facts:
1 cup: 122 calories, 2g fat (1g saturated fat), 1mg cholesterol, 420mg sodium, 21g carbohydrate (11g sugars, 6g fiber), 6g protein. Diabetic Exchanges: 2 vegetable, 1 starch.
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Broccoli Beer Cheese Soup
Total Time
50 min
Servings
10 servings (2-1/2 quarts)
From the Recipe Creator:
Whether you include the beer or not, this soup tastes wonderful. I always make extra and pop individual servings into the freezer. —Lori Lee, Brooksville, Florida
Nutrition Facts:
1 cup: 316 calories, 23g fat (13g saturated fat), 69mg cholesterol, 1068mg sodium, 13g carbohydrate (5g sugars, 2g fiber), 12g protein.
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Easy White Chicken Chili
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
Chili is one of our best cold-weather strategies. We use chicken and white beans for a twist on the regular bowl of red. It’s soothing comfort food. —Rachel Lewis, Danville, Virginia
Nutrition Facts:
1 cup: 228 calories, 5g fat (1g saturated fat), 54mg cholesterol, 504mg sodium, 23g carbohydrate (1g sugars, 6g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch.
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Butternut Squash Apple Soup
Total Time
1 hour 15 min
Servings
6 servings
From the Recipe Creator:
Brighten blustery gray days with steaming bowlfuls of butternut squash apple soup that's the color of California sunshine. It's velvety, rich and slightly sweet! This low-fat recipe's a keeper. —Jane Shapton, Irvine, California
Nutrition Facts:
1 cup: 172 calories, 4g fat (3g saturated fat), 15mg cholesterol, 613mg sodium, 33g carbohydrate (11g sugars, 9g fiber), 4g protein. Diabetic Exchanges: 2 starch, 1 fat.
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Beef and Sausage Chili
Total Time
4 hours 15 min
Servings
12 servings (3 quarts)
From the Recipe Creator:
Pork sausage, ground beef and plenty of beans make this chili a marvelous meal. I keep serving-size containers of it in my freezer at all times so I can quickly warm up bowls on busy days. —Margie Shaw, Greenbrier, Arkansas
Nutrition Facts:
1 cup: 329 calories, 13g fat (4g saturated fat), 44mg cholesterol, 1158mg sodium, 33g carbohydrate (5g sugars, 9g fiber), 21g protein.
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Homey Chicken Noodle Soup
Total Time
1 hour 5 min
Servings
6 servings (about 2-1/2 quarts)
From the Recipe Creator:
Chicken noodle soup brings back memories of childhood. This revamped version with a healthy twist is a favorite at my house, especially after we've been working outside on a cool day. It takes the chill off.—Cynthia LaFourcade, Salmon, Idaho
Nutrition Facts:
1-3/4 cups: 381 calories, 13g fat (6g saturated fat), 128mg cholesterol, 1104mg sodium, 41g carbohydrate (4g sugars, 2g fiber), 24g protein.
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Spiced Apple Chili
Total Time
1 hour 15 min
Servings
6 servings (2 quarts)
From the Recipe Creator:
Nothing says fall like chili and apples. I use smoked paprika to give this slightly sweet chili a smoky kick. —Joyce Moynihan, Lakeville, Minnesota
Nutrition Facts:
1-1/3 cups: 284 calories, 10g fat (4g saturated fat), 47mg cholesterol, 945mg sodium, 31g carbohydrate (11g sugars, 7g fiber), 21g protein.
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Sausage and Spinach Tortellini Soup
Total Time
40 min
Servings
2 servings
From the Recipe Creator:
My husband’s grandmother made this soup with her own homemade sausage and tortellini. We don’t make those ingredients these days, but we’re so happy to have the passed-down recipe—this version is almost as good as hers. It's also an excellent way to get the kids to eat spinach! —Joyce Lulewicz, Brunswick, Ohio
Nutrition Facts:
1-3/4 cups: 354 calories, 19g fat (8g saturated fat), 64mg cholesterol, 1360mg sodium, 23g carbohydrate (4g sugars, 2g fiber), 23g protein.
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Italian Veggie Beef Soup
Total Time
30 min
Servings
12 servings (4 quarts)
From the Recipe Creator:
My sweet father-in-law, Pop Pop, would bring this chunky soup to our house when we were under the weather. We like it so much, we take it to our own friends who need comfort. It always does the trick. —Sue Webb, Reisterstown, Maryland
Nutrition Facts:
1-1/3 cups: 159 calories, 5g fat (2g saturated fat), 38mg cholesterol, 646mg sodium, 14g carbohydrate (6g sugars, 4g fiber), 15g protein. Diabetic Exchanges: 2 lean meat, 1 vegetable, 1/2 starch.
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Beef Barley Soup
Total Time
2 hours 10 min
Servings
9 servings (2-1/4 quarts)
From the Recipe Creator:
This hearty beef barley soup is a favorite menu item in our house throughout the year. Everyone savors the flavor. —Elizabeth Kendall, Carolina Beach, North Carolina
Nutrition Facts:
1 cup: 133 calories, 4g fat (1g saturated fat), 28mg cholesterol, 859mg sodium, 10g carbohydrate (2g sugars, 2g fiber), 14g protein. Diabetic Exchanges: 2 lean meat, 1/2 starch, 1/2 fat.
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Game-Stopper Chili
Total Time
6 hours 25 min
Servings
12 servings (4 quarts)
From the Recipe Creator:
This hearty chili with sausage, beef, beans and barley is perfect for the halftime food rush. People actually cheer when they see me coming with my slow cooker! —Barbara Lento, Houston, Pennsylvania
Nutrition Facts:
1-1/3 cups: 359 calories, 18g fat (7g saturated fat), 62mg cholesterol, 1062mg sodium, 26g carbohydrate (6g sugars, 6g fiber), 23g protein.
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Greek Tomato Soup with Orzo
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
My recipe for manestra, which means orzo in Greek, is effortless and very easy to make. You need only a few steps to transform simple ingredients into a creamy one-pot wonder. —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.
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Summer Squash & White Bean Soup
Total Time
30 min
Servings
6 servings (2-1/4 quarts)
From the Recipe Creator:
I love using summer squash in soups. This dish is hearty as is, but stir in chopped ham for an extra wallop of flavor. Serve it warm or chilled. —Sara Hornbeck, Knoxville, Tennessee
Nutrition Facts:
1-1/2 cups with 2 tablespoons yogurt: 290 calories, 12g fat (5g saturated fat), 21mg cholesterol, 1187mg sodium, 36g carbohydrate (11g sugars, 8g fiber), 10g protein.
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Turkey and Black Bean Chili
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
This busy-day chili is packed with flavor. We make it ahead and freeze some to eat later. —Marisela Segovia, Miami, Florida
Nutrition Facts:
1 cup: 247 calories, 7g fat (2g saturated fat), 52mg cholesterol, 468mg sodium, 27g carbohydrate (7g sugars, 7g fiber), 21g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 vegetable.
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Minestrone Soup
Total Time
1 hour 5 min
Servings
11 servings (2-3/4 quarts)
From the Recipe Creator:
This minestrone soup recipe is special to me because it’s one of the few dinners my entire family loves. And I can feel good about serving it because it’s full of nutrition and low in fat. —Lauren Brennan, Hood River, Oregon
Nutrition Facts:
1 cup: 180 calories, 4g fat (1g saturated fat), 4mg cholesterol, 443mg sodium, 29g carbohydrate (7g sugars, 7g fiber), 8g protein. Diabetic Exchanges: 2 starch, 1 lean meat.
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Butternut Squash and Sweet Potato Soup
Total Time
55 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
Here's my go-to recipe for get-togethers with family and friends. Everyone asks for seconds, and they can't believe they are eating something so healthy and vegetarian! It's also a hearty dish for those with food allergies. —Sharon Verea, Thomasville, Georgia
Nutrition Facts:
1 cup (calculated without cheese): 138 calories, 4g fat (1g saturated fat), 0 cholesterol, 497mg sodium, 27g carbohydrate (8g sugars, 7g fiber), 2g protein. Diabetic Exchanges: 1-1/2 starch, 1 vegetable, 1/2 fat.
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Turkey & Noodle Tomato Soup
Total Time
30 min
Servings
6 servings (2 quarts)
From the Recipe Creator:
Turn V8 juice, veggies and ramen noodles into a wonderful soup that takes just a few minutes to make. I like to serve it with biscuits. —Jennifer Bridges, Los Angeles, California
Nutrition Facts:
1-1/3 cups: 331 calories, 14g fat (5g saturated fat), 52mg cholesterol, 1247mg sodium, 33g carbohydrate (11g sugars, 6g fiber), 18g protein.
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White Bean Soup with Meatballs
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
It tastes like it's from scratch, but my Italian-inspired soup uses lots of shortcuts. For a meatball in every bite, chop them up—with an egg slicer! —Carole Lotito, Hillsdale, New Jersey
Nutrition Facts:
1 cup: 301 calories, 15g fat (6g saturated fat), 27mg cholesterol, 1050mg sodium, 26g carbohydrate (3g sugars, 8g fiber), 19g protein.
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Turkey-Vegetable Soup
Total Time
1 hour 5 min
Servings
6 servings (2-1/4 quarts)
From the Recipe Creator:
The blend of flavors and colors in this hearty soup will bring everyone at the table back for more. —Charlotte Welch, Utica, New York
Nutrition Facts:
1-1/2 cups: 191 calories, 3g fat (1g saturated fat), 40mg cholesterol, 257mg sodium, 22g carbohydrate (6g sugars, 5g fiber), 18g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable, 1/2 fat.
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White Bean Soup with Escarole
Total Time
50 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
Pantry staples make this healthy soup oh, so simple to prepare. When I can't find escarole, I use fresh spinach. Just add to the soup pot moments before serving. —Gina Samokar, North Haven, Connecticut
Nutrition Facts:
1 cup soup with 1-1/2 teaspoons cheese: 174 calories, 3g fat (1g saturated fat), 2mg cholesterol, 572mg sodium, 28g carbohydrate (3g sugars, 8g fiber), 9g protein. Diabetic Exchanges: 1 starch, 1 vegetable, 1 lean meat, 1/2 fat.
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Minestrone with Turkey
Total Time
30 min
Servings
6 servings (about 2 quarts)
From the Recipe Creator:
I remember my mom making this soup; now I make it for my kids as often as I can. It's a good way to use up leftover vegetables. Sometimes I add a can of rinsed and drained kidney or garbanzo beans. —Angela Goodman, Kaneohe, Hawaii
Nutrition Facts:
1-1/4 cups (calculated without cheese): 172 calories, 5g fat (1g saturated fat), 24mg cholesterol, 1251mg sodium, 20g carbohydrate (7g sugars, 4g fiber), 12g protein.
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Curried Ham & Split Pea Soup
Total Time
7 hours 10 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
This soup is great for stocking in the freezer and the curry gives it a warmer flavor, which goes so nicely with the salty ham. —Trisha Kruse, Eagle, Idaho
Nutrition Facts:
1 cup: 288 calories, 5g fat (2g saturated fat), 31mg cholesterol, 683mg sodium, 39g carbohydrate (7g sugars, 16g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1/2 fat.
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Green Chicken Chili
Total Time
5 hours 30 min
Servings
10 servings (3-1/2 quarts)
From the Recipe Creator:
The prep work for this chili is easy thanks to several pantry staples. It’s loaded with shredded chicken and beans. The spicy heat can be tamed a bit with cool sour cream. —Fred Lockwood, Plano, Texas
Nutrition Facts:
1-1/3 cups: 320 calories, 7g fat (4g saturated fat), 79mg cholesterol, 1187mg sodium, 30g carbohydrate (5g sugars, 7g fiber), 32g protein.
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Chunky Sausage Lentil Soup
Total Time
55 min
Servings
10 servings (3-1/2 quarts)
From the Recipe Creator:
Lentils are an inexpensive but nutritious power food, and these days, a hot, filling and flavorful family meal at a great price is a real comfort. My husband just loves this soup and it freezes well. —Donna Scarano, East Hanover, New Jersey
Nutrition Facts:
1-1/3 cups (calculated without croutons): 314 calories, 6g fat (1g saturated fat), 36mg cholesterol, 681mg sodium, 43g carbohydrate (4g sugars, 17g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 2 vegetable.
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Creamy Carrot & Tomato Soup
Total Time
40 min
Servings
4 servings
From the Recipe Creator:
I often double this recipe and freeze half so we can enjoy a taste of summer during the cold winter months. If I do freeze it, I omit the yogurt and stir it in after the soup's reheated. —Sue Gronholz, Beaver Dam, Wisconsin
Nutrition Facts:
1-1/4 cups: 225 calories, 12g fat (6g saturated fat), 23mg cholesterol, 683mg sodium, 25g carbohydrate (14g sugars, 5g fiber), 5g protein.
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Gyro Soup
Total Time
6 hours 25 min
Servings
6 servings (2-1/4 quarts)
From the Recipe Creator:
If you’re a fan of lamb, don’t pass up this Greek-style soup. Seasoned with classic flavors of rosemary, marjoram and mint, it will transport you straight to the Mediterranean! —Bridget Klusman, Otsego, Michigan
Nutrition Facts:
1-1/2 cups: 329 calories, 20g fat (8g saturated fat), 100mg cholesterol, 784mg sodium, 7g carbohydrate (3g sugars, 2g fiber), 27g protein.
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Hearty Sausage Minestrone
Total Time
30 min
Servings
8 servings (3-1/2 quarts)
From the Recipe Creator:
As a teacher, I appreciate quick and easy recipes. If I make this for just my husband and me, we have leftovers for lunches. But when there are more people at the table, every bit is eaten. —Tami Stoudt, Evans, Colorado
Nutrition Facts:
1-3/4 cups: 372 calories, 13g fat (4g saturated fat), 33mg cholesterol, 1481mg sodium, 44g carbohydrate (9g sugars, 9g fiber), 18g protein.
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Slow-Cooker Butternut Squash Soup
Total Time
6 hours 30 min
Servings
12 servings (3 quarts)
From the Recipe Creator:
Much of the work for this soup can be done in advance, and it keeps all day in the slow cooker. The recipe can easily be doubled if you’re feeding a crowd. Once you’ve tried it, try mixing it up—add sage or savory with the thyme, or replace the thyme with nutmeg. For a vegan version, replace the chicken broth with vegetable broth. —Jennifer Machado, Alta, California
Nutrition Facts:
1 cup: 124 calories, 2g fat (0 saturated fat), 2mg cholesterol, 616mg sodium, 27g carbohydrate (6g sugars, 6g fiber), 3g protein. Diabetic Exchanges: 2 starch.
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Stone Soup Recipe
Total Time
55 min
Servings
12 servings (3 quarts)
From the Recipe Creator:
After reading the Stone Soup story, our Test Kitchen enjoyed concocting this version of the folktale classic. It’s chock-full of veggies and lots more ingredients…enough for everyone to bring something to add to the fun and flavor!
Nutrition Facts:
1 cup: 260 calories, 8g fat (3g saturated fat), 47mg cholesterol, 868mg sodium, 26g carbohydrate (4g sugars, 4g fiber), 21g protein.