22 Weight Watchers Soup Recipes for Light Meals

You know that moment when you’re trying to eat healthier, but all you want is something warm, comforting, and actually filling? The kind of meal that doesn’t leave you staring at the fridge an hour later, wondering why you’re still hungry?

I’ve been there more times than I can count. Starting a weight loss journey—or just trying to eat better—doesn’t mean you have to survive on sad salads and tiny portions. Soup is honestly the secret weapon. It’s warm, satisfying, and when you build it right, you can eat a big bowl for very few points. The volume fills you up, the liquid keeps you hydrated, and the flavors can be absolutely incredible.

The beauty of Weight Watchers soups is how they use ZeroPoint foods as the foundation. Load up on vegetables, lean proteins, and broth, and you’ve got a meal that works with your plan, not against it. Most of these come together in one pot and get even better the next day.

These 22 recipes range from zero-point vegetable soups to heartier options with chicken, turkey, and beans. Grab your biggest pot and let’s get cooking.

Zero-Point Veggie Soups

1. Zero Veggie Soup

This is the ultimate zero-point soup from the official Weight Watchers recipe collection. Packed with carrots, celery, zucchini, capsicum, and tomatoes, it’s gluten-free and perfect for meal prep .

Recipe Metadata:

Time to Make: 35 minutes

Servings: 6

Ingredients:

1. 2 vegetable stock cubes, gluten-free variety
2. 1 medium brown onion, coarsely chopped
3. 2 cloves garlic, finely chopped
4. 2 celery sticks, sliced
5. 2 medium carrots, cut into 1cm pieces
6. 2 medium zucchini, cut into 1cm pieces
7. 1 medium red capsicum, cut into 1.5cm pieces
8. 2 cans (400g each) diced tomatoes
9. ½ cup fresh basil, shredded
10. ⅓ cup fresh flat-leaf parsley, chopped

Recipe Steps:

1. Combine stock cubes with 4 cups (1 litre) boiling water in a large jug.
2. Place onion, garlic, celery, carrot, zucchini, capsicum, tomatoes, and stock in a large saucepan over high heat. Bring to the boil.
3. Reduce heat and simmer, uncovered, for 15 minutes or until vegetables are tender. Add basil and parsley and stir to combine .

2. Zero Point Cabbage Soup

This hearty cabbage soup is completely zero points and packed with vegetables. The cabbage becomes tender, carrots add sweetness, and the tomatoes give it a rich tang .

Recipe Metadata:

Time to Make: 35 minutes

Servings: 6

Ingredients:

1. 1 medium head green cabbage, chopped
2. 2 medium carrots, sliced
3. 2 celery stalks, chopped
4. 1 medium onion, diced
5. 3 garlic cloves, minced
6. 1 red bell pepper, chopped
7. 1 can (14 oz) diced tomatoes (no added sugar)
8. 6 cups low-sodium vegetable broth
9. 1 tsp dried oregano
10. 1 tsp dried basil
11. ½ tsp chili flakes (optional)
12. Salt and black pepper to taste
13. Fresh parsley for garnish

Recipe Steps:

1. In a large soup pot, sauté onion, garlic, celery, and carrot in a splash of broth for 3-4 minutes until softened.
2. Add diced tomatoes and vegetable broth. Stir well.
3. Add chopped cabbage, red bell pepper, oregano, basil, chili flakes, salt, and pepper.
4. Bring to a boil, then reduce heat and simmer for 20-25 minutes until cabbage is tender.
5. Taste and adjust seasoning. Garnish with fresh parsley .

3. Garden Vegetable Soup

This classic vegetable soup comes from the very first Weight Watchers book. At only about 28 calories per cup, it’s a true zero-point staple .

Recipe Metadata:

Time to Make: 35 minutes

Servings: 4

Ingredients:

1. ⅔ cup carrot, sliced
2. ½ cup diced onion
3. 2 garlic cloves, minced
4. 3 cups reduced-sodium fat-free chicken broth
5. ½ cup green beans, trimmed and cut into 1-inch pieces
6. 1 tablespoon tomato paste
7. ½ teaspoon dried basil
8. ¼ teaspoon dried oregano
9. ¼ teaspoon salt
10. ½ cup fresh zucchini, diced
11. Optional: 1½ cups diced green cabbage

Recipe Steps:

1. Spray a large saucepan with nonstick cooking spray and heat over low heat. Add carrots, onion, and garlic. Sauté until softened, about 5 minutes.
2. Add chicken broth, green beans, tomato paste, basil, oregano, and salt. Stir well.
3. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes until green beans are tender.
4. Stir in zucchini and heat for an additional 3-4 minutes until tender-crisp.
5. Serve hot .

4. Low-Calorie Vegetable Cabbage Soup

This light, flavorful soup combines cabbage with a variety of fresh vegetables for a satisfying zero-point meal that freezes beautifully .

Recipe Metadata:

Time to Make: 35 minutes

Servings: 6-8

Ingredients:

1. 1 small head cabbage, chopped
2. 3 carrots, sliced
3. 3 celery stalks, chopped
4. 1 onion, diced
5. 2 cloves garlic, minced
6. 1 zucchini, chopped
7. 1 red bell pepper, chopped
8. 1 can (14.5 oz) diced tomatoes
9. 6 cups vegetable or chicken broth
10. 1 teaspoon Italian seasoning
11. ½ teaspoon salt
12. ½ teaspoon pepper
13. Optional: red pepper flakes, lemon juice

Recipe Steps:

1. Prepare all vegetables as directed.
2. In a large pot, combine all vegetables, broth, diced tomatoes with juices, garlic, Italian seasoning, salt, and pepper.
3. Bring to a boil over medium-high heat, then reduce heat and simmer uncovered for 20-25 minutes until vegetables are tender.
4. Adjust seasoning with additional salt, pepper, red pepper flakes, or lemon juice if desired.
5. Serve warm .

5. Zero Point Stuffed Pepper Soup

All the flavors of classic stuffed peppers—savory ground meat, sweet bell peppers, and tomatoes—in a lighter broth-based form that stays at zero points .

Recipe Metadata:

Time to Make: 40 minutes

Servings: 6

Ingredients:

1. 1 lb (450 g) extra-lean ground turkey or chicken breast (99% fat-free)
2. 3 large bell peppers (any colors), diced
3. 1 large onion, finely chopped
4. 3 cloves garlic, minced
5. 1 can (14.5 oz) diced tomatoes (no sugar added)
6. 1 can (14.5 oz) tomato sauce (no sugar added)
7. 4 cups fat-free chicken broth
8. 1 teaspoon salt
9. ½ teaspoon black pepper
10. 1 teaspoon paprika
11. 1 teaspoon dried oregano
12. ½ teaspoon dried basil
13. ½ teaspoon onion powder
14. ½ teaspoon garlic powder
15. Fresh parsley for garnish

Recipe Steps:

1. Place a large soup pot over medium heat. Add ground turkey and cook until no longer pink, breaking it up with a spoon.
2. Add chopped onion and minced garlic. Cook for 2-3 minutes until fragrant and softened.
3. Stir in diced bell peppers and cook for another 3-4 minutes.
4. Add diced tomatoes, tomato sauce, and chicken broth. Stir well.
5. Season with salt, pepper, paprika, oregano, basil, onion powder, and garlic powder.
6. Bring to a gentle boil, then reduce heat to low and cover. Simmer for 25-30 minutes, stirring occasionally.
7. Taste and adjust seasoning. Garnish with fresh parsley .

6. Weight Watchers Soup (150 Calories)

This satisfying vegetable soup comes in at just 150 calories per serving with 8 grams of fiber, making it both filling and point-friendly .

Recipe Metadata:

Time to Make: 45 minutes

Servings: 6

Ingredients:

1. 1 tablespoon olive oil
2. 1 large onion, chopped
3. 2 carrots, chopped
4. 2 celery stalks, chopped
5. 2 cloves garlic, minced
6. 6 cups vegetable broth
7. 1 can (15 oz) diced tomatoes, undrained
8. 1 cup green beans, trimmed and cut
9. 1 cup frozen peas
10. 1 cup chopped zucchini
11. 1 teaspoon dried basil
12. 1 teaspoon dried oregano
13. Salt and black pepper to taste

Recipe Steps:

1. Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Cook until softened, about 5-7 minutes.
2. Stir in garlic and cook for 1 minute more.
3. Pour in vegetable broth and add diced tomatoes. Bring to a boil.
4. Reduce heat, cover, and simmer for 15 minutes.
5. Add green beans, peas, zucchini, basil, and oregano. Simmer for another 10-15 minutes until vegetables are tender.
6. Season with salt and pepper to taste. Serve hot .

Hearty Protein Soups

7. South-of-the-Border Chicken Soup

This festive Mexican-inspired soup comes together in less than 45 minutes and is packed with color and flavor from salsa and cumin .

Recipe Metadata:

Time to Make: 42 minutes

Servings: 4

Ingredients:

1. 1 teaspoon canola oil
2. ½ pound skinless boneless chicken breast, cut into thin strips
3. 1 medium onion, chopped
4. 3 cloves garlic, minced
5. 2 teaspoons ground cumin
6. 4 cups reduced-sodium chicken broth
7. 14½ oz canned diced tomatoes
8. 10 oz frozen corn
9. 1 cup salsa
10. ¼ cup fresh cilantro, chopped
11. ¼ cup reduced-fat Mexican style shredded cheese
12. 12 baked tortilla chips, crushed

Recipe Steps:

1. Heat oil in a large nonstick saucepan over medium-high heat. Add chicken and cook until browned, about 6 minutes. Transfer chicken to a plate and set aside.
2. Add onion and garlic to the pan. Cook, stirring occasionally, until tender, about 8 minutes. Stir in cumin and cook 1 minute.
3. Add broth, tomatoes, corn, and salsa; bring to a boil. Reduce heat and simmer, uncovered, until flavors blend, about 10 minutes.
4. Return chicken to the pan and heat through. Remove from heat and stir in cilantro.
5. Serve with cheese and crushed tortilla chips .

8. Weight Watchers Creamy Taco Soup

This low-point creamy taco soup uses Greek yogurt and almond milk to achieve its richness without the calories. It’s only 2-3 points per serving .

Recipe Metadata:

Time to Make: 30 minutes

Servings: 6

Ingredients:

1. 1 lb 99% lean ground turkey
2. 1 medium onion, diced
3. 2 cloves garlic, minced
4. 1 packet taco seasoning (or homemade, no sugar added)
5. 1 tsp cumin
6. 1 tsp chili powder
7. ½ tsp paprika
8. Salt and pepper to taste
9. 2 cups low-sodium chicken broth
10. 1 can (10 oz) Rotel (tomatoes with green chilies)
11. 1 can (15 oz) black beans, rinsed and drained
12. 1 can (15 oz) corn, drained (or 1½ cups frozen)
13. 1 cup nonfat plain Greek yogurt
14. ½ cup unsweetened almond milk

Recipe Steps:

1. Spray a pan with cooking spray. Cook turkey and onion over medium heat until browned. Add garlic and cook 1 more minute.
2. Stir in taco seasoning, cumin, chili powder, and paprika. Coat the meat well.
3. Add chicken broth, Rotel, corn, and black beans. Mix and bring to a simmer. Cook for 10-15 minutes.
4. In a small bowl, whisk Greek yogurt and almond milk until smooth.
5. Remove soup from heat, then stir in the yogurt mixture slowly so it doesn’t curdle.
6. Add salt and pepper to taste. Serve warm with optional toppings like cilantro or lime .

9. Chunky Chicken and Vegetable Soup

This 1-point soup from Weight Watchers Australia is loaded with chicken, vegetables, and beans. The fresh herb salsa on top adds brightness .

Recipe Metadata:

Time to Make: 55 minutes

Servings: 4

Ingredients:

1. 1 tsp olive oil
2. 1 medium brown onion, finely chopped
3. 1 large carrot, finely chopped
4. 2 celery sticks, finely chopped
5. 1 medium zucchini, finely chopped
6. 180 g skinless chicken breast, fat trimmed
7. 4 cups (1L) chicken stock
8. 150 g green string beans, cut into 2cm lengths
9. 1 can red kidney beans, rinsed and drained
10. For herb salsa: ⅓ cup fresh parsley, ¼ cup fresh coriander, 1 tbsp fresh oregano, 1 fresh red chilli, deseeded and finely chopped, 1 clove garlic crushed, 1 tsp sweet paprika, 2 tbsp red wine vinegar

Recipe Steps:

1. Heat oil in a large saucepan over medium-high heat. Cook onion, carrot, celery, and zucchini, stirring, for 5 minutes or until onion has softened.
2. Add chicken, stock, and 2 cups (500ml) water. Bring to the boil. Reduce heat and simmer, partially covered, for 10-15 minutes until chicken is cooked through and vegetables are tender.
3. Remove chicken from cooking liquid. Using 2 forks, coarsely shred chicken. Return shredded chicken to pan with green beans and kidney beans and cook for 5 minutes or until heated through.
4. Meanwhile, process parsley, coriander, oregano, chilli, garlic, and paprika in a food processor until finely chopped. Add vinegar and process until combined.
5. Serve soup sprinkled with herb salsa .

10. Southwestern Chicken and Vegetable Soup

This hearty soup combines chicken with black beans, corn, and bold Southwestern flavors for a satisfying meal that’s still light on points.

Recipe Metadata:

Time to Make: 35 minutes

Servings: 6

Ingredients:

1. 1 lb boneless skinless chicken breast, cubed
2. 1 onion, diced
3. 2 cloves garlic, minced
4. 1 bell pepper, diced
5. 1 jalapeño, seeded and minced (optional)
6. 1 tbsp cumin
7. 1 tsp chili powder
8. 6 cups chicken broth
9. 1 can (14.5 oz) diced tomatoes with green chilies
10. 1 can black beans, rinsed and drained
11. 1 cup frozen corn
12. Juice of 1 lime
13. Salt and pepper to taste
14. Fresh cilantro for garnish

Recipe Steps:

1. Spray a large pot with cooking spray and heat over medium heat. Add chicken and cook until no longer pink. Remove and set aside.
2. Add onion, garlic, bell pepper, and jalapeño to the pot. Cook until softened, about 5 minutes.
3. Add cumin and chili powder, stir for 1 minute.
4. Add broth, diced tomatoes, black beans, and corn. Bring to a boil, then reduce heat and simmer for 15 minutes.
5. Return chicken to the pot and heat through. Stir in lime juice.
6. Season with salt and pepper. Garnish with fresh cilantro.

11. Turkey and White Bean Soup

Lean ground turkey and creamy white beans make this soup hearty and filling. The rosemary adds an earthy depth of flavor.

Recipe Metadata:

Time to Make: 35 minutes

Servings: 6

Ingredients:

1. 1 lb 99% lean ground turkey
2. 1 onion, diced
3. 2 carrots, diced
4. 2 celery stalks, diced
5. 3 cloves garlic, minced
6. 1 tsp dried rosemary
7. 1 tsp dried thyme
8. 6 cups chicken broth
9. 2 cans (15 oz each) cannellini beans, rinsed and drained
10. 1 cup chopped spinach or kale
11. Salt and pepper to taste
12. Grated Parmesan for serving (optional, add points)

Recipe Steps:

1. Spray a large pot with cooking spray and heat over medium heat. Add ground turkey and cook until browned, breaking it up with a spoon.
2. Add onion, carrots, and celery. Cook until softened, about 5-7 minutes.
3. Add garlic, rosemary, and thyme. Cook for 1 minute until fragrant.
4. Add chicken broth and bring to a boil. Reduce heat and simmer for 15 minutes.
5. Add cannellini beans and spinach. Cook for 5 more minutes until spinach is wilted.
6. Season with salt and pepper. Serve with grated Parmesan if points allow.

12. Italian Sausage and Lentil Soup

Using lean turkey sausage keeps this Italian-inspired soup low in points while maintaining all the flavor. Lentils add fiber and protein.

Recipe Metadata:

Time to Make: 45 minutes

Servings: 6

Ingredients:

1. 1 lb lean turkey Italian sausage, casings removed
2. 1 onion, diced
3. 2 carrots, diced
4. 2 celery stalks, diced
5. 3 cloves garlic, minced
6. 1 cup brown or green lentils, rinsed
7. 6 cups chicken broth
8. 1 can (14.5 oz) diced tomatoes
9. 1 tsp dried oregano
10. 1 tsp dried basil
11. 2 cups chopped spinach
12. Salt and pepper to taste

Recipe Steps:

1. Spray a large pot with cooking spray and heat over medium heat. Add sausage and cook until browned, breaking it up with a spoon.
2. Add onion, carrots, and celery. Cook until softened, about 5-7 minutes.
3. Add garlic, oregano, and basil. Cook for 1 minute.
4. Add lentils, chicken broth, and diced tomatoes. Bring to a boil, then reduce heat and simmer for 25-30 minutes until lentils are tender.
5. Stir in spinach and cook until wilted, about 3 minutes.
6. Season with salt and pepper. Serve hot.

13. Chicken and Wild Rice Soup

This creamy-style soup uses evaporated skim milk for richness without the points of heavy cream. It’s comfort food that works with your plan.

Recipe Metadata:

Time to Make: 50 minutes

Servings: 6

Ingredients:

1. 1 lb boneless skinless chicken breast, cubed
2. 1 onion, diced
3. 2 carrots, diced
4. 2 celery stalks, diced
5. 2 cloves garlic, minced
6. 1 tsp dried thyme
7. 6 cups chicken broth
8. ¾ cup wild rice blend, rinsed
9. 1 can (12 oz) evaporated skim milk
10. 2 tbsp cornstarch mixed with 2 tbsp water
11. Salt and pepper to taste
12. Fresh parsley for garnish

Recipe Steps:

1. Spray a large pot with cooking spray and heat over medium heat. Add chicken and cook until no longer pink. Remove and set aside.
2. Add onion, carrots, and celery to the pot. Cook until softened, about 5-7 minutes.
3. Add garlic and thyme, cook for 1 minute.
4. Add chicken broth and wild rice. Bring to a boil, then reduce heat and simmer for 30-35 minutes until rice is tender.
5. Return chicken to the pot. Stir in evaporated skim milk.
6. Slowly stir in cornstarch slurry and simmer until soup thickens slightly, about 3-4 minutes.
7. Season with salt and pepper. Garnish with fresh parsley.

14. Mexican Meatball Soup (Albondigas)

Lightened-up meatballs made with lean ground turkey simmer in a flavorful tomato broth with plenty of vegetables.

Recipe Metadata:

Time to Make: 45 minutes

Servings: 6

Ingredients:

1. For meatballs: 1 lb 99% lean ground turkey, ¼ cup finely chopped onion, 2 cloves garlic minced, ¼ cup chopped cilantro, 1 egg white, 2 tbsp seasoned breadcrumbs (adds points), 1 tsp cumin, salt and pepper
2. For soup: 1 tsp olive oil, 1 onion diced, 2 carrots diced, 2 celery stalks diced, 2 cloves garlic minced, 1 tsp cumin, 6 cups chicken broth, 1 can (14.5 oz) diced tomatoes, 1 zucchini diced, ½ cup chopped cilantro

Recipe Steps:

1. In a bowl, combine all meatball ingredients. Form into small 1-inch meatballs. Set aside.
2. In a large pot, heat olive oil over medium heat. Add onion, carrots, and celery. Cook until softened, about 5 minutes.
3. Add garlic and cumin, cook for 1 minute.
4. Add chicken broth and diced tomatoes. Bring to a simmer.
5. Carefully drop meatballs into the simmering soup. Cook for 10-12 minutes until meatballs are cooked through.
6. Add zucchini and cook for 5 more minutes.
7. Stir in cilantro and serve.

15. Lemon Chicken and Orzo Soup

This bright, Greek-inspired soup is perfect when you want something light but satisfying. The lemon adds freshness without points.

Recipe Metadata:

Time to Make: 35 minutes

Servings: 6

Ingredients:

1. 1 lb boneless skinless chicken breast, cubed
2. 1 onion, diced
3. 2 carrots, diced
4. 2 celery stalks, diced
5. 3 cloves garlic, minced
6. 8 cups chicken broth
7. ¾ cup orzo pasta (adds points, use less or substitute with cauliflower rice)
8. 2 eggs
9. Juice of 2 lemons
10. ¼ cup fresh dill, chopped
11. Salt and pepper to taste

Recipe Steps:

1. Spray a large pot with cooking spray and heat over medium heat. Add chicken and cook until no longer pink. Remove and set aside.
2. Add onion, carrots, and celery to the pot. Cook until softened, about 5-7 minutes.
3. Add garlic and cook for 1 minute.
4. Add chicken broth and bring to a boil. Add orzo and cook according to package directions until tender.
5. Return chicken to the pot.
6. In a medium bowl, whisk eggs until frothy. Slowly whisk in lemon juice. While whisking constantly, slowly ladle about 1 cup of hot broth into the egg mixture. This tempers the eggs so they don’t scramble.
7. Slowly stir the egg mixture back into the soup. Heat gently for 2-3 minutes—do not boil.
8. Stir in dill, season with salt and pepper, and serve.

16. Beef and Barley Soup

Lean beef stew meat and pearl barley make this soup hearty and satisfying. It tastes like it simmered all day but comes together in under an hour.

Recipe Metadata:

Time to Make: 1 hour

Servings: 6

Ingredients:

1. 1 lb lean beef stew meat, cut into bite-sized pieces
2. 1 onion, diced
3. 2 carrots, diced
4. 2 celery stalks, diced
5. 3 cloves garlic, minced
6. 8 cups beef broth
7. ¾ cup pearl barley (adds points)
8. 1 can (14.5 oz) diced tomatoes
9. 1 tsp dried thyme
10. 1 bay leaf
11. Salt and pepper to taste
12. Fresh parsley for garnish

Recipe Steps:

1. Spray a large pot with cooking spray and heat over medium-high heat. Brown beef on all sides, about 5-7 minutes. Remove and set aside.
2. Reduce heat to medium. Add onion, carrots, and celery. Cook until softened, about 5-7 minutes.
3. Add garlic and cook for 1 minute.
4. Add beef broth, barley, diced tomatoes, thyme, bay leaf, and browned beef. Bring to a boil.
5. Reduce heat, cover, and simmer for 45-50 minutes until beef and barley are tender.
6. Remove bay leaf. Season with salt and pepper.
7. Garnish with fresh parsley and serve.

Global-Inspired Soups

17. Thai Coconut Curry Soup

This creamy, aromatic soup tastes indulgent but stays light by using light coconut milk and plenty of vegetables.

Recipe Metadata:

Time to Make: 35 minutes

Servings: 4

Ingredients:

1. 1 lb boneless skinless chicken breast, thinly sliced
2. 1 tbsp red curry paste
3. 1 tsp coconut oil
4. 1 onion, thinly sliced
5. 2 cloves garlic, minced
6. 1 tbsp fresh ginger, grated
7. 4 cups chicken broth
8. 1 can (13.5 oz) light coconut milk
9. 1 red bell pepper, thinly sliced
10. 2 cups mushrooms, sliced
11. 2 tbsp lime juice
12. 1 tbsp fish sauce (or soy sauce)
13. Fresh cilantro and basil for garnish
14. Optional: 4 oz rice noodles (adds points)

Recipe Steps:

1. In a bowl, toss chicken with red curry paste to coat.
2. Heat coconut oil in a large pot over medium heat. Add onion and cook until softened, about 5 minutes.
3. Add garlic and ginger, cook for 1 minute.
4. Add chicken and cook until no longer pink, about 3-4 minutes.
5. Add chicken broth and bring to a simmer.
6. Add bell pepper, mushrooms, and light coconut milk. Simmer for 10 minutes.
7. Stir in lime juice and fish sauce.
8. If using rice noodles, cook separately according to package directions and add to bowls before ladling soup over.
9. Garnish with fresh cilantro and basil.

18. Moroccan Chickpea and Lentil Soup

Warm spices like cumin, coriander, and cinnamon make this vegetarian soup incredibly flavorful. It’s zero points and packed with protein.

Recipe Metadata:

Time to Make: 40 minutes

Servings: 6

Ingredients:

1. 1 onion, diced
2. 2 carrots, diced
3. 3 cloves garlic, minced
4. 1 tbsp fresh ginger, grated
5. 1 tbsp cumin
6. 1 tsp coriander
7. ½ tsp cinnamon
8. ¼ tsp cayenne (optional)
9. 6 cups vegetable broth
10. 1 can (15 oz) chickpeas, rinsed and drained
11. ½ cup red lentils, rinsed
12. 1 can (14.5 oz) diced tomatoes
13. 2 cups chopped spinach or kale
14. 2 tbsp lemon juice
15. Salt and pepper to taste
16. Fresh cilantro for garnish

Recipe Steps:

1. Spray a large pot with cooking spray and heat over medium heat. Add onion and carrots, cook until softened, about 5-7 minutes.
2. Add garlic, ginger, cumin, coriander, cinnamon, and cayenne. Cook for 2 minutes until fragrant.
3. Add vegetable broth, chickpeas, red lentils, and diced tomatoes. Bring to a boil.
4. Reduce heat and simmer for 20-25 minutes until lentils are tender.
5. Stir in spinach and cook until wilted, about 3 minutes.
6. Stir in lemon juice. Season with salt and pepper.
7. Garnish with fresh cilantro.

19. Japanese Miso Soup with Tofu

This light, warming soup comes together in minutes and makes a perfect starter or light lunch. It’s practically zero points.

Recipe Metadata:

Time to Make: 15 minutes

Servings: 4

Ingredients:

1. 4 cups dashi or water with dashi granules
2. 3 tablespoons miso paste (white or mixed)
3. 1 block (14 oz) silken tofu, cut into small cubes
4. 2 tablespoons dried wakame seaweed
5. 2 green onions, thinly sliced

Recipe Steps:

1. If using dashi granules, prepare dashi according to package instructions.
2. In a small bowl, whisk miso paste with a ladleful of warm dashi until smooth.
3. Return miso mixture to the pot with remaining dashi. Heat gently—do not boil.
4. Add wakame and silken tofu cubes. Warm through for 2-3 minutes.
5. Ladle into bowls and garnish with green onions. Serve immediately.

20. Greek Lemon Egg Drop Soup (Avgolemono)

This classic Greek soup gets its creamy texture from eggs and lemon, not cream. It’s light, bright, and surprisingly low in points.

Recipe Metadata:

Time to Make: 30 minutes

Servings: 4

Ingredients:

1. 6 cups chicken broth
2. ½ cup orzo (adds points, or substitute with cauliflower rice)
3. 2 eggs
4. Juice of 2 lemons (about ¼ cup)
5. 1 cup cooked chicken breast, shredded
6. Salt and white pepper to taste
7. Fresh dill for garnish

Recipe Steps:

1. In a large pot, bring chicken broth to a boil. Add orzo and cook according to package directions until tender.
2. Reduce heat to low.
3. In a medium bowl, whisk eggs until frothy. Slowly whisk in lemon juice.
4. While whisking constantly, slowly ladle about 1 cup of hot broth into the egg mixture. This tempers the eggs so they don’t scramble.
5. Slowly stir the egg mixture back into the soup. Add shredded chicken.
6. Heat gently for 2-3 minutes, stirring constantly—do not boil or the eggs will scramble.
7. Season with salt and white pepper. Garnish with fresh dill.

21. Spicy Szechuan Tofu and Vegetable Soup

This bold, spicy soup is packed with vegetables and tofu in a flavorful Szechuan broth. It’s zero points and incredibly satisfying.

Recipe Metadata:

Time to Make: 30 minutes

Servings: 4

Ingredients:

1. 1 block firm tofu, cubed
2. 1 tbsp sesame oil
3. 2 cloves garlic, minced
4. 1 tbsp fresh ginger, grated
5. 1-2 tbsp Szechuan chili bean paste (or less for milder)
6. 6 cups vegetable or chicken broth
7. 1 tbsp soy sauce
8. 1 tbsp rice vinegar
9. 2 cups bok choy or napa cabbage, chopped
10. 1 carrot, julienned
11. 4 oz shiitake mushrooms, sliced
12. 2 green onions, sliced
13. Optional: 4 oz bean thread noodles (adds points)

Recipe Steps:

1. Heat sesame oil in a large pot over medium heat. Add garlic and ginger, cook for 1 minute.
2. Add chili bean paste and stir for 30 seconds.
3. Add broth, soy sauce, and rice vinegar. Bring to a simmer.
4. Add carrot and mushrooms. Simmer for 5 minutes.
5. Add tofu and bok choy. Simmer for 3-4 minutes until vegetables are tender.
6. If using noodles, cook separately according to package directions and add to bowls.
7. Garnish with green onions and serve.

22. Zero-Point Garden Vegetable Soup with Herbs

This simple, herb-forward soup is perfect for using up whatever vegetables you have on hand. The fresh herbs at the end make it special .

Recipe Metadata:

Time to Make: 35 minutes

Servings: 6

Ingredients:

1. 1 onion, diced
2. 2 carrots, diced
3. 2 celery stalks, diced
4. 2 cloves garlic, minced
5. 6 cups vegetable broth
6. 1 can (14.5 oz) diced tomatoes
7. 2 cups green beans, trimmed and cut
8. 1 zucchini, diced
9. 1 yellow squash, diced
10. 2 cups chopped kale or spinach
11. ¼ cup fresh parsley, chopped
12. 2 tbsp fresh basil, chopped
13. 1 tbsp fresh thyme leaves
14. Salt and pepper to taste
15. Lemon wedges for serving

Recipe Steps:

1. Spray a large pot with cooking spray and heat over medium heat. Add onion, carrots, and celery. Cook until softened, about 5-7 minutes.
2. Add garlic and cook for 1 minute.
3. Add vegetable broth and diced tomatoes. Bring to a boil.
4. Add green beans, reduce heat, and simmer for 10 minutes.
5. Add zucchini, yellow squash, and kale. Simmer for 5-7 minutes until all vegetables are tender.
6. Stir in fresh parsley, basil, and thyme. Season with salt and pepper.
7. Serve with lemon wedges for squeezing over the top .

Tips for Making Filling Weight Watchers Soups

Keep a package of frozen shrimp in the freezer to add protein to soup any time .

Chicken breasts get a quick simmer in flavorful broth and cook to juicy perfection .

Lentils are a filling soup ingredient—the French variety holds its shape better than traditional lentils .

Zero-Point Toppings for Extra Flavor

Add a squeeze, a pinch, or a dollop of any of these to your soup for more bold flavor and texture without loads of SmartPoints :

1. Cilantro
2. Mint
3. Hot Sauce
4. Lime Wedges
5. Chives
6. Salsa
7. Scallions
8. Chili Garlic Sauce
9. Pickled Onions
10. Lemon
11. Pickled Jalapeños
12. Nonfat Greek Yogurt

*Check SmartPoints values for recipes and prepared foods online or with the WeightWatchers® app .