Soup season is my favorite season, and these are the ones I reach for once the leaves turn. Everything here runs from 1 to 6 WW Points a serving. Swaps change the number, so check your app if you improvise. There are plenty more in the soup collection. Enjoy!
1. 1 Point Pumpkin and Orange Soup
Seven ingredients, and it’s the quickest pumpkin soup on this list. Cooked pumpkin gets a quick sauté with onion and garlic, then a cup of broth and half a cup of orange juice go in, fifteen minutes of simmering, and a trip through the blender.
The orange is subtle, more brightness than sweetness. It makes four bowls and each one is just 1 Point.
2. Sweet Potato Soup
Roast first, blend second, and that’s where the flavor comes from. Sweet potato, zucchini, onion and an apple go on a sheet pan at 400 for half an hour, then into a pot with broth for the immersion blender, and a cup of skim milk thins it to a cream. Call it an hour start to finish, and 2 Points a bowl with a few chopped peanuts on top.
3. Roasted Carrot Soup
The oven does most of the work here. A pound and a half of carrots and one potato, tossed with grated ginger and roasted until the edges caramelize.
Then into the blender with a cup of Greek yogurt and four cups of broth, and back into a pot to warm. Your part is about ten minutes, and the roasting takes most of the hour.
1 Point for a big serving, and it makes four. Leave out the potato and add zucchini for the zero Point version in the recipe.
4. Weight Watchers Cream of Mushroom Soup
If you grew up on the canned stuff, make this one first. Twenty-four ounces of white mushrooms simmer in broth with leeks, celery, rosemary, sage and thyme, then get blended as smooth or as chunky as you want. Fat-free half and half and nonfat Greek yogurt go in at the end for the cream.
A few mushrooms are held back and sautéed separately for the top. 2 Points a bowl, and it makes a very good base for a casserole too.
5. Weight Watchers Friendly Tomato Soup
This is the soup for a grilled cheese night. Four cups of fresh tomatoes (canned work too), a small potato for body, an onion and garlic, simmered in broth with a cup of tomato juice and blended velvety, about forty-five minutes all in. A spoon of Greek yogurt stirred in at the table does the job cream usually does, and the bowl is still 1 Point.
6. Weight Watchers Corn Chowder
Frozen corn is fine here, which is what makes it a fall soup and not just an August one. Four ounces of smoked ham crisp in the pot first and come back as the topping, then onion, carrot, a small potato and three cups of corn simmer in broth.
Low-fat milk whisked with cornstarch thickens it, and a partial blend leaves plenty of whole kernels. A cup and a half is 2 Points.
7. Creamy Chicken Noodle Soup
This is the one for a cold that will not quit, and the heaviest of the chicken soups here.
The creaminess comes from a grated potato and a grated carrot that melt into the broth, plus skim milk whisked with cornstarch at the end. Diced chicken breast, leek, small pasta shapes, corn and peas fill it out.
Count 4 Points a bowl. Under an hour, and it makes six.
8. Wild Rice Chicken Soup
One chicken breast is seared in the pot beside the onion, celery and carrot, simmers in broth with a bay leaf, and gets shredded back in. The wild rice cooks in its own pot and joins at the end with the peas, and a cup of skim milk with cornstarch makes it creamy. Forty-five minutes, 2 Points a bowl, and chopped cilantro on top instead of the usual parsley, which is a nice change.
9. Chicken and Barley Soup
Plain in the best way. Nine ingredients, and barley is the one that matters. Browned chicken pieces, onion, carrot and celery simmer with half a cup of pearl barley in four cups of broth for thirty minutes, until the barley is tender and chewy.
It reheats well, so I make it for lunches. 3 Points a serving.
10. Olive Garden Chicken and Gnocchi Soup
The restaurant one, lightened. At 6 Points it’s the highest number on this list and still a fraction of the restaurant bowl.
Cubed chicken breast browns in a little olive oil, onion, grated carrot, celery and spinach soften after it, and half a package of gnocchi cooks right in the broth until it floats. Skim milk and cornstarch thicken it to the familiar texture, fifty minutes all in.
11. Zuppa Toscana
Smoked turkey sausage and diced turkey ham brown in the pot, then onion, garlic, potatoes and a can of white beans simmer in six cups of broth. The bay leaf comes out, nonfat Greek yogurt goes in off the heat for the cream, and two cups of spinach wilt in the residual heat. Fifty-five minutes, and a serving (a cup and three quarters) is 2 Points.
12. Weight Watchers Italian Wedding Soup
Make a double batch of the meatballs. They’re ground chicken and crumbled turkey chorizo, rolled teaspoon-sized and cooked in the air fryer while the broth simmers with onion, celery and carrot.
They go in with a quarter cup of tiny pasta and two cups of spinach for the last five minutes.
Fifty minutes, and 6 Points a serving.
13. Weight Watchers Lasagna Soup
Lean ground beef, onion and garlic simmer in tomato juice and beef broth with a bay leaf, and three lasagna noodles, broken into pieces, cook right in the pot. Forty minutes, four big bowls.
The clever part is the topping. Crumbled feta and cottage cheese with parsley get spooned over each bowl like the ricotta layer, and the whole thing lands at 5 Points.
14. Stuffed Pepper Soup
Everything that goes inside a stuffed pepper, without the stuffing. Half a pound of 97% lean ground beef browns with onion and garlic, a red and a green pepper, a can of diced tomatoes and four cups of broth simmer for thirty minutes, and half a cup of cooked rice goes in at the end. That’s 3 Points a serving, or swap in cauliflower rice if you want the number lower.
15. Cheeseburger Soup
Kids who like cheeseburgers like this. The cheese is a cup of cottage cheese stirred in until it melts, which is how it stays at 3 Points a serving.
Underneath that it’s lean ground beef, celery, onion and finely grated carrot in tomato sauce and chicken broth, thickened with skim milk and cornstarch. Forty minutes, six servings.
16. Weight Watchers Vegetable Beef Soup
An Instant Pot soup with a lot of vegetables in it, and the pumpkin is what makes it taste like October.
Pumpkin, carrot, green beans, red pepper, corn, potato, peas and canned tomatoes go in around a pound of cubed lean beef loin. Brown the beef on sauté, add everything, and run the Soup setting for twenty minutes.
Eight servings, 2 Points each.
17. Lentil Cabbage Soup
Thick enough to call dinner, and 1 Point a serving. A cup of dried lentils and a small head of cabbage, with onion, celery, carrot, bell pepper, tomato paste and a can of diced tomatoes in six cups of broth.
The tomato paste gets a minute in the pot on its own first, and that step matters. Twenty minutes of simmering once it boils, forty-five all in, and it makes six servings of over two cups each.
18. Weight Watchers Turkey Taco Soup
Ground turkey browned with taco seasoning, onion, green pepper and an optional green chili, then tomato paste, diced tomatoes, kidney beans and six cups of beef broth, thirty-five minutes start to finish. A serving is 1 Point before toppings, and a spoon of Greek yogurt stands in for sour cream.
19. Chile Relleno Soup
Roast four green chiles, peel and chop them, and you’re most of the way there. They go in with two cups of shredded chicken breast, onion, garlic and cumin in four cups of broth, and a cup of plain Greek yogurt stirred in at the end turns it creamy.
A cornstarch slurry thickens it if you like it closer to a chowder, and cottage cheese works in place of the yogurt. Fifty minutes with the chile roasting, and about two cups a serving for 1 Point.
20. Cajun White Chicken Chili
Three steps. One andouille or smoked turkey sausage is diced and browned crisp, onion, celery and green pepper cook in the same pot with Cajun seasoning and smoked paprika, and shredded cooked chicken, white beans and kidney beans simmer in broth for twenty minutes.
Lime juice and a little Greek yogurt finish it off the heat. The cayenne is optional, the sausage brings plenty, and a bowl is 3 Points.
21. Instant Pot Vegan Chili
Kidney beans, black beans, corn, carrot, green pepper and tomatoes with smoked paprika and cumin, ten minutes at pressure and a five-minute release. Forty minutes from the first chopped onion to the bowl, and a cup and a half is 1 Point before the avocado. If it comes out thinner than you like, the recipe has you simmer uncovered on sauté for a few minutes.
22. Green Chili Stew
Ninety minutes, and most of that is a long, low simmer. Cubed pork loin is seared and then cooked for over an hour with onion, garlic, a potato, a can of green chili, tomato juice and four cups of chicken broth.
Ten minutes before it’s done, a handful of cilantro blended with a cup of the cooking liquid goes in, and that’s what makes it taste green.
Four servings, 1 Point apiece. Add the sliced jalapeños if your table likes heat.
23. Brunswick Stew
The stew to bring to a tailgate. Three cups of shredded chicken breast and a cup of pulled pork go in with raw lima beans, corn, tomato paste, sugar-free barbecue sauce and a dash of Worcestershire, then simmer for well over an hour until the beans are soft and the stew is thick.
Two hours all told, and most of it is the pot doing its thing. It feeds eight, and a serving of about a cup and a half is 2 Points.
