As the weather grows colder, more of us are craving heartier foods to stay full and feel warm. Soups and minces are an excellent option for those who are looking to eat a satisfying meal without consuming too many calories.

Additionally, those who consume a small bowl of soup before a meal eat fewer calories. This may be due to the fact that soups have a high water content, which makes them filling.

Meatball Escarole Soup

Everyone enjoys meatballs from time to time, but they are often associated with calorie-dense pasta dishes. However, this recipe combines the savoury goodness of meatballs with the nutrient density of escarole. (Rocket-Arugula) can be substituted if necessary. This soup serves approximately six. Prep and cook time are about 20 minutes each.


  • 1/2 pound (250 gm) lean minced beef
  • 6 tbsp grated Parmesan cheese
  • 6 tbsp plain bread crumbs
  • 1/4 cup parsley, finely chopped
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper
  • 2 eggs, lightly beaten
  • 2 tbsp olive oil
  • 2 large onions, finely chopped (about 2 cups)
  • 2 carrots, peeled and cut into coins
  • 2 garlic cloves, finely chopped
  • 8 cups packed shredded escarole, rinsed and drained
  • 3 cans (14 ounces each) low-sodium chicken broth

In a large bowl, add about 4 tbsp of parmesan cheese to the beef, bread crumbs, parsley, salt, pepper and eggs. Form about 24 meatballs using a round tablespoon. Then, in a stockpot, heat 1 tbsp olive oil over medium-high heat. Add meatballs and cook until each side is browned before removing. Then, add the remaining oil to the pot with the onions, carrots and garlic. Cook until the vegetables are soft, or about 10 minutes. Add the escarole and cook until it’s slightly wilted, or about 3 minutes. Finally, add the meatballs and the broth. Bring the soup to a boil before reducing the heat and simmering for 5 minutes. Serve with a sprinkle of parmesan cheese

Roasted Pumpkin-Apple Soup

Apples can provide a healthy hint of sweetness to any dish. In this soup, the autumnal flavours of pumpkin and apple are sure to make this a seasonal family favourite. This recipe makes about 12 servings. Prep and cook time combined are about an hour and 10 minutes


  • 4 pounds pumpkin (1.8 kilo) – peeled, seeded and cut into 2-inch chunks
  • 4 large sweet-tart apples, unpeeled, cored and chopped
  • 1/4 cup extra virgin olive oil
  • 1 1/4 tsp salt
  • 1/4 tsp pepper
  • 1 tbsp fresh sage
  • 6 cups reduced-sodium chicken or vegetable broth
  • 1/3 cup chopped hazelnuts
  • 2 tbsp hazelnut oil

Preheat oven to 450. In a large bowl, combine pumpkin, apples, olive oil, 1 tsp salt and pepper.  Then place ingredients on a baking sheet. Roast for 20 minutes, stirring once. Add sage and continue roasting until ingredients are tender and light brown. Transfer about 1/3 of the mixture to a blender with 2 cups of broth. Puree until smooth, before transferring to a Dutch oven. Repeat this process with the remaining two batches. Add the rest of the salt and cook over medium-low heat for about 6 minutes. Serve with hazelnuts and drizzle of hazelnut oil.

Cannellini and Cabbage Soup

Those looking for a way to creatively use cabbage will love this recipe. It combines the cruciferous vegetable with heart-healthy beans. Vegetable broth can be substituted for chicken broth to make this recipe vegetarian. This recipe makes approximately 6 servings. Prep time is about 20 minutes, cooking time is about 10 minutes.


  • 1 tbsp olive oil
  • 3 cups thinly sliced cabbage
  • 2 carrots, sliced
  • 6 garlic cloves, minced
  • 1 tsp dried thyme
  • 1/4 tsp black pepper
  • 2 cans (14 ounces each) 800 gm low-sodium chicken broth
  • 1 can (14.5 ounces) 400 gm no-salt-added diced tomatoes
  • 1 cup water
  • 1/2 cup tomato paste
  • 2 cans (15 ounces each) 400 gm cannellini beans, rinsed and drained

In a large pot, add olive oil and cook over high heat. Add cabbage, carrots, garlic, thyme and pepper, cook for about 2 to 3 minutes, or until fragrant. Add broth, tomatoes (not drained), water and tomato paste, and bring to a boil, before simmering, covered for about 8 minutes. Stir occasionally, vegetables will become tender. Using a fork, mash about half the beans. Then add all beans to the pot. Heat and serve.