7 Soups That Are More Filling Than a Sandwich

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By What To Eat

Enjoying soup as a main course helps prevent overeating since it takes longer to eat, giving your brain more time to register that you’re full. But it’s also a foolproof way to pack more nutritious vegetables into your meal. In general, shoot for a soup with no more than 450 calories and 600 milligrams of sodium, plus at least 4 grams of protein and 5 grams of fiber and no more than 25 grams of carbs.

Take soup from the opening act to the star of the show with these satisfying, filling recipes.

7 Soups That Are More Filling Than a Sandwich

Spicy Vegan Black Bean Soup

Looking for a soup that will keep you full for hours? Try this hearty recipe from The Glowing Fridge, which is packed with 12 grams of fiber and 10 grams of protein. To reduce the carbs and create a creamier texture, feel free to use 2 or 2 ½ cans of black beans (instead of 3). For a restaurant-quality presentation, add healthy toppings like avocado, jalapeno, and cilantro just before serving.

7 Soups That Are More Filling Than a Sandwich

Chicken Zucchini Noodle Soup

Nothing beats cozying up with some chicken noodle soup on a cold day, and this mouth-watering version from Inspiralized makes it easy to enjoy a bowl guilt-free. Zucchini noodles (zoodles) replace traditional pasta, keeping calories and carbs in check while adding vitamin A, potassium, and fiber. To reduce the sodium, use a low or no sodium chicken or veggie broth (we recommend broths by Swanson or Pacific Natural Foods).

7 Soups That Are More Filling Than a Sandwich

Homemade Minestrone Soup

If you’re short on time, you’ll want to whip up this super simple soup from the Little Spice Jar. Simply toss the majority of the ingredients in your slow-cooker in the morning, and you’ll have a healthy, homemade soup ready by the time you get home from work! This recipe is packed with veggies (think spinach, green beans, and zucchini), and with its solid dose of fiber-filled beans, it’s sure to tide you over until your next meal. If you’re worried about carbs, you can reduce the amount of pasta to just one cup.

7 Soups That Are More Filling Than a Sandwich

Amazon Bean Soup with Winter Squash

Not only is this gorgeous soup packed with nutritious veggies like butternut squash, carrots, and spinach, but pinto beans pack each bowl with 11 grams of protein and 10 grams of fiber. Plus, the simple preparation using a Dutch oven means clean up couldn’t be any simpler.

7 Soups That Are More Filling Than a Sandwich

Quick French Onion Soup

French onion soup tends to be high in fat and calories, but this healthified version made with chickpeas, low-sodium broth, and a sprinkling of Gruyere cheese keeps the calories below 350 while also packing in 18 grams of filling protein. Topped with a slice of toasted whole wheat bread, this makes for a satisfying meal with major staying power.

7 Soups That Are More Filling Than a Sandwich

Chunky Vegetable Beef Barley Soup

If you have meat lovers in the family, serve up a bowl of this soup filled with comfort food flavor for less than 200 calories per serving. Lean beef, mixed veggies, and barley are combined with fragrant spices and cooked to a stew-like consistency for a hearty meal that is sure to please.

7 Soups That Are More Filling Than a Sandwich

Southeast Asian-Inspired Salmon Soup

If you’re ready to get creative with your soup, this recipe is a must try. Not only will your bowl be packed with Asian-inspired flavors and filling noodles, but salmon fillets add a rich taste and buttery texture that brings protein count to a whopping 29 grams.

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