The best noodle soups: diet strategy these filling soups are the ultimate meal: each is made in just one pot, is packed with nutrients, and has no more than 360 calories per serving - Lowfat & Easy

Shape, March, 2004 by Robin Vitetta-Miller

These are not your average noodle soups. The four fabulous creations here contain unique blends of nutrient-dense pastas, vegetables and high-quality, lean protein. And you can use the same principles to transform any traditional noodle soup--typically made with white-flour noodles--into a nutritional powerhouse: Simply choose nourishing pasta varieties, such as those made with whole wheat, quinoa, spinach and other vegetables, including tomato and beet; then add fresh and/or frozen vegetables and some lean protein such as chicken or turkey. It's an easy way to get most of your major nutrients in a single, filling dish. Even better, these four winners--ready in just 20 minutes--still boast that looooong-simmered flavor. Soup's on!

Chicken and Spinach-Noodle Soup

Serves 4

Prep time: 10 minutes
Cook time: 10 minutes

1     pound skinless, boneless chicken breast, cut into 1-inch pieces
 1/2  cup chopped onion
2     medium carrots, chopped, approximately 2 cups
2     cloves garlic, minced
1     teaspoon dried thyme
2     bay leaves
3     14.5-ounce cans reduced-sodium chicken broth
4     ounces uncooked spinach fettuccine (or macaroni), broken into
       2-inch pieces
 1/2  cup frozen corn, thawed
2    tablespoons chopped fresh parsley
Salt and ground black pepper

In a large stockpot, combine chicken, onion, carrots, garlic, thyme and bay leaves. Pour chicken broth into pot and set pot over high heat. Bring to a boil.

Reduce heat to medium-high. Add spinach pasta, partially cover and cook 3-5 minutes, until noodles are tender. Remove from heat, discard bay leaves and stir in corn and parsley. Season to taste with salt and black pepper; ladle soup into bowls and serve.

Nutrition Score per serving (2 cups): 307 calories, 11% fat (4 g; <1 g saturated), 43% carbs (33 g), 46% protein (35 g), 3 g fiber, 37 mg calcium, 1.5 mg iron, 710 mg sodium.

Tomato-Basil Alphabet Soup

Serves 4

Prep time: 10 minutes
Cook time: 10 minutes

2     teaspoons olive oil
1     leek, rinsed well and chopped (white parts only), approximately
        1 1/2 cups
2     celery stalks, chopped
1     tablespoon sugar
1     teaspoon dried thyme
 1/8  teaspoon cayenne pepper
1     28-ounce can diced tomatoes
3     14.5-ounce cans reduced-sodium vegetable or chicken broth
1     cup durum-wheat vegetable alphabet pasta with beet, spinach and
        carrot powders (such as Eden Foods) or any small whole-wheat
        pasta
 1/4  cup chopped fresh basil
Salt and ground black pepper

Heat oil in a large stockpot over medium-high heat. Add leek, celery and sugar and cook 3 minutes, until tender. Add thyme and cayenne pepper and stir to coat.

Transfer mixture to a blender or food processor and add diced tomatoes. Puree until smooth; return puree to stockpot. Place the pot over high heat, add broth and bring mixture to a boil. Stir in pasta and cook 3 minutes, until pasta is tender.

Remove from heat and stir in basil. Season to taste with salt and black pepper; ladle soup into bowls and serve.

Nutrition Score per serving (2 cups): 212 calories, 12% fat (3 g; <1 g saturated), 71% carbs (38 g), 17% protein (9 g), 5 g fiber, 34 mg calcium, 1 mg iron, 1,037 mg sodium.

Minestrone With Pesto Soup

Serves 4

Prep time: 10 minutes
Cook time: 10 minutes

 1/2  cup chopped onion
 1/2  head savoy cabbage (the loose-leaf cabbage that's milder than
        common green cabbage), chopped, approximately 3 cups
2     cups peeled, seeded and cubed butternut squash, cut into 1-inch
        pieces
2     small red potatoes, cut into 1-inch cubes (unpeeled)
2     tablespoons tomato paste
1     teaspoon dried thyme
4     14.5-ounce cans reduced-sodium vegetable or chicken broth
2     cups four-color veggie radiatore or tri-color pasta spirals
Salt and ground black pepper
8 teaspoons prepared basil pesto

In a large stockpot, combine vegetables, tomato paste and thyme. Pour in the broth and set the pot over high heat. Bring mixture to a boil.

Reduce heat to medium-high. Add pasta, partially cover and cook until tender (about 7-10 minutes). Season to taste with salt and black pepper. Ladle soup into bowls and top each with pesto.

Nutrition Score per serving (2 cups with 2 teaspoons pesto): 208 calories, 16% fat (4 g; <1 g saturated), 67% carbs (35 g), 17% protein (9 g), 5 g fiber, 58 mg calcium, <1 mg iron, 619 mg sodium.

Turkey Sausage and Quinoa Pasta Soup

Serves 4

Prep time: 10 minutes
Cook time: 8-10 minutes

2     teaspoons olive oil
 1/2  pound Italian turkey sausage (sweet or hot), casing removed and
        shaped into 1-inch meatballs
 1/2  cup chopped onion
 1/2  bulb fresh fennel, chopped, about 1/2 cup
2     cloves garlic, minced
1     teaspoon dried oregano
 1/4  teaspoon dried sage
3     14.5-ounce cans reduced-sodium vegetable or chicken broth
1     15-ounce can white beans (Great Northern or cannellini), drained
        and rinsed
2     cups quinoa or whole-wheat elbows (such as Ancient Harvest)
2     cups chopped kale
Salt and ground black pepper
4 tablespoons grated Parmesan cheese