Best low fat soups

Low cholesterol soup recipes are beneficial even for those who have no worries with high cholesterol. Everybody benefits from low fat/low cholesterol/low salt recipes. Easy low cholesterol meals can be appealing and appetising. The following soups are delicious as well as being nutritious.

Soup(64617)Credit: Wikimedia

Vegetable Soup

This soup has no cholesterol but is high in fibre. It serves 6 and is a complete meal in itself.

  • 6 cups chicken stock
  • ½ cup pearl barley
  • 2 tablespoons tomato paste (no added salt)
  • 1 teaspoon mixed herbs
  • 1 large chopped onion
  • 2 cloves crushed garlic
  • 2 stalks sliced celery
  • 2 large diced carrots
  • 1 diced parsnip
  • 1 diced small turnip
  • 200 grams sliced green beans

Place stock, barley paste and herbs in a large saucepan and simmer for 30 minutes.

Add remained of ingredients and cook another 20 to 25 minutes or until vegetables are tender.

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Fish and Basil Vermicelli Soup has moderate amounts of fat, cholesterol, fibre and sodium (salt). There are 183 calories in each serving.

  • 1 tablespoon olive oil
  • 1 finely chopped onion
  • 2 cloves crushed garlic
  • 800 gram low salt canned tomatoes, undrained
  • 3 tablespoons low salt tomato paste
  • ½ teaspoon sugar
  • 3 cups water
  • 1 kg fish cutlets (eg mackerel or groper)
  • 2 teaspoons grated lemon rind
  • 2 tablespoons finely chopped fresh basil
  • 100 grams vermicelli

Heat oil in a large saucepan. Cook onion and garlic for 2-3 minutes until onion softens. Stir in mashed tomatoes, tomato paste, sugar and 1 cup water. Bring to the boil, reduce heat, cover and simmer for ten minutes.

Poach fish cutlets in remaining water, drain and keep liquor. Remove skin from fish and flake into large pieces.

Add rind, vermicelli, basil and reserved liquor. Cover and simmer until vermicelli is cooked (5 to 6 minutes). Season to taste. Stir in fish and heat through (2 to 3 minutes).

Creamy Asparagus Soup is low in fat, fibre and sodium. It is free of cholesterol.

  • 420 gram can of low-salt asparagus cuts
  • 1 ½ cups chicken stock
  • 2 tablespoons chopped fresh shives
  • 1 clove crushed garlic
  • pinch ground nutmeg
  • 1 cup skim milk

Drain asparagus and reserve ½ cup of liquid. Place asparagus cuts, reserved liquid, stock, chives, garlic and nutmeg in a food processor and process till smooth.

Transfer mixture to a saucepan. Bring to the boil, reduce heat and stir in milk. Reheat gently but do not allow to boil. Season to taste. Garnish with a swirl of unflavoured natural yoghurt and freshly chopped chives.

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This delicious oyster chowder has 21mg of cholesterol which is still regarded as 'low'. It is high in fibre and sodium.

  • 20g salt-reduced polyunsaturated margarine
  • 1 chopped onion
  • 1 stalk celery, sliced
  • 1 diced carrot
  • 2 tablespoons plain flour
  • 2 potatoes, peeled and diced
  • 3 cups chicken stock
  • 2 bay leaves
  • 6 peppercorns
  • 16 shelled oysters
  • ½ cup evaporated skim milk
  • 1 teaspoon Dijon mustard
  • 2 tablespoons chopped fresh chives

Melt margarine in a large heavy-based saucepan. Cook onion, celery and carrot for 3 to 4 minutes until tender.

Stir in flour and cook for 1 minute. Add potatoes and cook another minute. Remove pan from heat. Combine stock, bay leaves and peppercorns. Blend into saucepan and simmer 20 to 25 minutes until potatoes are tender.

Remove bay leaves and peppercorns. Add oysters, milk and mustard. Heat 2 to 3 minutes over low heat. Sprinkle with chives to serve.

You'll enjoy making and eating these soups - and you'll be doing your body a great favour too.