6 Cozy Soups Under 350 Calories

Most weeknights call for comfort that does not ask much of you. These six soups are warm, simple, and gentle on the budget and the clock. Each lands under about 350 calories per serving when made as written, yet feels like real dinner, not a compromise.

Tomato and White Bean with Rosemary

Pantry‑ready, sturdy, and bright.

Ingredients

• 1 tablespoon olive oil, plus more to finish
• 3 garlic cloves, thinly sliced
• 1 small sprig rosemary (or 1/2 teaspoon dried)
• 1/4 teaspoon red pepper flakes
• 1 can (28 ounces) crushed tomatoes
• 1 cup water or low‑sodium broth
• 1 can (15 ounces) cannellini beans, rinsed
• 1 teaspoon balsamic vinegar
• Salt and black pepper

Instructions

1. Heat oil in a pot over medium. Add garlic, rosemary, and pepper flakes. Cook until fragrant, 30 to 60 seconds.
2. Add tomatoes and water. Simmer 10 minutes.
3. Stir in beans and cook 5 minutes more. Remove rosemary sprig.
4. Off heat, add balsamic. Season. Finish each bowl with a few drops of oil if you like.

Lemon Chicken and Rice

A bright, brothy bowl that leans on pantry staples.

Ingredients

• 1 tablespoon olive oil
• 1 small onion, chopped
• 1 carrot, chopped
• 1 celery rib, chopped
• 2 garlic cloves, minced
• 1 bay leaf
• 5 cups low‑sodium chicken broth
• 1/3 cup white rice (uncooked)
• 1 1/2 cups shredded cooked chicken (breast preferred)
• 1 to 2 tablespoons fresh lemon juice, to taste
• 2 tablespoons chopped dill or parsley
• Salt and black pepper

Instructions

1. Warm the oil in a pot over medium heat. Add onion, carrot, celery, and a pinch of salt. Cook until soft, 6 to 8 minutes.
2. Stir in garlic and bay leaf for 30 seconds. Pour in broth and bring to a simmer.
3. Add rice and cook until tender, 12 to 15 minutes.
4. Stir in chicken and heat through. Off the heat, add lemon juice and herbs. Season to taste. Remove bay leaf and serve.

Why it stays under 350: modest rice, lean chicken, no cream. Herbs and lemon deliver flavor without heft.

Miso‑Ginger Tofu and Greens

Clean, fast, and deeply satisfying.

Ingredients

• 4 cups water or light vegetable broth
• 4 scallions, sliced (whites and greens divided)
• 1‑inch knob ginger, thinly sliced
• 1 small piece kombu (optional)
• 3 tablespoons white or yellow miso
• 12 ounces soft or silken tofu, cubed
• 4 packed cups tender greens (spinach, napa cabbage, or chard)
• 1/2 to 1 teaspoon toasted sesame oil
• 1 tablespoon sesame seeds
• Soy sauce or salt, to taste

Instructions

1. In a pot, combine water, scallion whites, ginger, and kombu. Bring just to a simmer, then remove kombu.
2. Ladle some hot liquid into a bowl with the miso and whisk smooth. Turn heat to low and stir miso back into the pot. Do not boil.
3. Add tofu and greens. Simmer gently until greens wilt, 2 to 3 minutes.
4. Finish with sesame oil, sesame seeds, and scallion greens. Season to taste.

Keep noodles out to stay under 350; you will not miss them.

Creamy Cauliflower (Without the Cream)

Silky from vegetables alone.

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, chopped
• 1 leek, white and light green parts sliced
• 2 garlic cloves, sliced
• 1 large head cauliflower, cut into florets (about 6 cups)
• 5 cups low‑sodium vegetable broth
• 2 tablespoons grated Parmesan
• 1 to 2 teaspoons apple cider vinegar
• Chives, for serving
• Salt and black pepper

Instructions

1. Heat oil in a pot over medium. Add onion, leek, and a pinch of salt. Cook until sweet and translucent, 8 to 10 minutes. Add garlic for 30 seconds.
2. Add cauliflower and broth to barely cover. Simmer until very tender, 12 to 15 minutes.
3. Blend until completely smooth. Return to pot; stir in Parmesan and vinegar. Season well. Top with chives and pepper.

Optional toppings: a few roasted mushrooms or a handful of peas.

Light Tortilla Soup

Warm and crisp around the edges, without the weight.

Ingredients

• 1 tablespoon olive oil
• 1 small onion, chopped
• 1 jalapeño, seeded and chopped
• 2 garlic cloves, minced
• 1 teaspoon chili powder
• 1 teaspoon ground cumin
• 4 cups chicken or vegetable broth
• 1 can (14.5 ounces) diced tomatoes
• 1 cup corn kernels (frozen or fresh)
• 1 to 1 1/2 cups shredded rotisserie chicken (optional)
• 4 small corn tortillas, cut into strips and baked until crisp
• Lime wedges, cilantro, sliced scallions, thin avocado (optional)
• Salt and black pepper

Instructions

1. Heat oil in a pot over medium. Cook onion and jalapeño with a pinch of salt until soft, 5 to 6 minutes. Stir in garlic, chili powder, and cumin for 30 seconds.
2. Add broth and tomatoes. Simmer 10 minutes.
3. Stir in corn and chicken, if using. Simmer 3 to 4 minutes. Season to taste.
4. Serve with baked tortilla strips, cilantro, lime, and optional avocado.

Lentil and Spinach with Cumin

Earthy, bright, and weeknight‑easy.

Ingredients

• 1 tablespoon olive oil
• 1 small onion, chopped
• 1 carrot, chopped
• 2 garlic cloves, minced
• 1 1/2 teaspoons ground cumin
• 1 cup brown or green lentils, rinsed
• 5 cups low‑sodium vegetable broth
• 4 cups baby spinach
• 1 to 2 tablespoons lemon juice
• 1/4 cup plain yogurt, optional
• Salt and black pepper

Instructions

1. Heat oil in a pot over medium. Cook onion and carrot with a pinch of salt until soft, 6 to 8 minutes. Add garlic and cumin for 30 seconds.
2. Add lentils and broth. Bring to a simmer and cook until lentils are tender, 25 to 30 minutes.
3. Stir in spinach to wilt. Off the heat, add lemon juice. Season. Serve with a spoon of yogurt if you like.

How to Keep Any Soup Light and Satisfying
Build flavor with aromatics and acids. Onion, garlic, ginger, herbs, citrus, and a splash of vinegar do more than extra oil.
Use texture as garnish. Toasted crumbs, baked tortilla strips, or sliced scallions give contrast without weight.
Mind the starch. Small amounts of rice, beans, or lentils are enough; measure, do not pour.
Finish fresh. A handful of herbs, pepper, or a drizzle of good oil at the end beats extra dairy.
These bowls are built for the season when the light fades early and the stove feels like company. They are simple on purpose, meant to be made tonight, and again next week.

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