Summer is prime time for chilled soups and salads. And these light, easy-prep entrées accomplish a smart double play: They please your tastebuds with the great-tasting produce of the season, and while they have you focused on flavor, they help you lose weight.
Some of these dishes serve up lots of healthy fiber to fill you up faster; others are packed with protein to satisfy your appetite and keep hunger at bay longer. And each of the soups gives you a sneaky advantage identified by weight loss researcher Barbara Rolls, PhD, of Pennsylvania State University: Eating a low-cal bowlful is an effortless way to trim total daily calories, because it makes you less likely to chow down later on higher-calorie fare. (Snack AND lose weight with this box of Prevention-approved treats from Bestowed.)
For a perfect summer meal, all you need to add is a cool drink and a hunk of whole grain bread—preferably laid out on a patio table.
Fresh Pea Soup With Mint
PREP TIME 7 minutes
COOKING TIME 15 minutes
CHILLING TIME 1 hour
Makes 4 servings
1 Tbsp olive oil
2 scallions, green parts only, cut into 4" lengths
1 rib celery, trimmed and cut into 2" lengths
½ med onion, finely chopped
3 c reduced-sodium chicken or vegetable broth
4 c fresh or frozen and thawed peas + 4 peapods for garnish
⅓ c fresh mint leaves + extra for garnish
½ c thick, Greek-style yogurt
1. PLACE oil in large pot over medium-high heat. Add scallions, celery, and onion and cook, stirring, until vegetables wilt, about 5 minutes.
2. ADD broth and bring to a boil. Add peas and simmer 10 minutes.
3. TRANSFER carefully to bowl of food processor or blender (in batches, if necessary). Add mint. Season to taste with salt and black pepper. Puree until smooth. Chill 1 hour. Serve with yogurt in center, and garnish with mint leaves and peapod, if desired.
NUTRITION (per serving) 198 cal, 13 g pro, 27 g carb, 5 g fat, 1 g sat fat, 1 mg chol, 7 g fiber, 258 mg sodium
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Herb And Mesclun Salad With Grilled Shrimp
PREP TIME 30 minutes
MARINATING TIME 20 minutes
COOKING TIME 4 minutes
Makes 4 servings
¼ c fresh lime juice
½ tsp ground cumin
¼ tsp salt
¼ tsp crushed red-pepper flakes
1 lb lg shrimp, shelled and deveined (here's how to buy the best shrimp for you and the planet)
6 c mesclun or other mixed baby greens
1 c fresh mint leaves
1 c cilantro leaves
1 c flat-leaf parsley leaves
1 sm red onion, thinly sliced
2 Tbsp vegetable oil
1. WHISK together 2 tablespoons of the lime juice, ¼ teaspoon of the cumin, ⅛ teaspoon of the salt, and a pinch of the pepper flakes in a medium bowl. Stir in shrimp and marinate at room temperature, stirring occasionally, 20 minutes.
2. MEANWHILE, place mesclun, mint, cilantro, parsley, and onion in serving bowl and refrigerate until ready to serve.
3. WHISK together oil and remaining 2 tablespoons lime juice in a small bowl, ¼ teaspoon cumin, ⅛ teaspoon salt, and remaining pepper flakes.
4. LIGHTLY oil grill pan and preheat over medium heat. Grill shrimp about 2 minutes on each side, until bright pink and just opaque throughout. Do not overcook. (Shrimp may also be broiled for the same amount of time.) Toss shrimp with greens and dressing.
NUTRITION (per serving) 210 cal, 26 g pro, 8 g carb, 9 g fat, 1 g sat fat, 220 mg chol, 3 g fiber, 434 mg sodium
MORE: 9 Proven Ways To Lose Stubborn Belly Fat
Chilled Carrot And Summer Squash Soup
PREP TIME 12 minutes
COOKING TIME 27 minutes
CHILLING TIME 1 hour
Makes 4 servings
2 c sliced carrots
3 c reduced-sodium chicken or vegetable broth
¼ c chopped red onion
1 clove garlic
¾ tsp ground cumin
½ tsp salt
¼ tsp ground coriander
¼ tsp black pepper
1 lg yellow summer squash, chopped
¾ c low-fat plain yogurt
Fresh chives, cut in ¼" lengths (garnish)
1. COMBINE carrots and broth in large saucepan. Cover and bring to a boil. Lower heat to medium and simmer until carrots begin to soften, about 7 minutes.
2. ADD onion, garlic, cumin, salt, coriander, pepper, and all but 4 tablespoons of squash. Cover, raise heat to high, and bring to a boil. Reduce heat to low and simmer, covered, until vegetables are very tender and flavors are blended, 15 to 20 minutes.
3. PUREEsoup until smooth in food processor or blender or with a hand-blender. Pour into bowl, cover, and chill 1 hour.
4. STIR yogurt into soup until combined. Divide into 4 bowls and garnish each with a tablespoon of reserved squash and chives.
NUTRITION (per serving) 104 cal, 8 g pro, 16 g carb, 2 g fat, 0.8 g sat fat, 3 mg chol, 3 g fiber, 425 mg sodium
Summer Tomato Soup With Fresh Dill
PREP TIME 12 minutes
COOKING TIME 42 minutes
CHILLING TIME 2 hours
Makes 4 servings
1 Tbsp olive oil
1 med onion, finely chopped
2 cloves garlic, minced
3 c peeled and chopped tomatoes (about 1½ lb)
4 Tbsp stemmed and chopped fresh dill + 4 fronds for garnish
3 c reduced-sodium chicken or vegetable broth
1.COMBINE oil, onion, and 1 tablespoon of water in medium pot over low heat. Cook, stirring occasionally, 12 minutes, or until soft (do not let onion burn). Add garlic and cook 5 minutes longer.
2. RAISE heat to medium. Add tomatoes, dill, and broth. Simmer 25 minutes. Season with salt and freshly ground black pepper to taste.
3. CHILL in refrigerator 2 hours. Serve garnished with dill fronds.
NUTRITION (per serving) 92 cal, 5 g pro, 10 g carb, 4.7 g fat, 1 g sat fat, 0 mg chol, 2 g fiber, 61 mg sodium
MORE: 15 Teeny Tiny Changes To Lose Weight Faster
Crisp Romaine Salad With Chicken And Mango
PREP TIME 25 minutes
COOKING TIME 15 minutes
Makes 4 servings
2 Tbsp olive oil
3 boneless, skinless chicken breast halves, trimmed
½ tsp salt
¼ tsp freshly ground black pepper
2 shallots, finely chopped
2 Tbsp balsamic vinegar
4 c shredded romaine lettuce
1 sm bunch watercress, lg stems discarded
½ c finely shredded red cabbage
1 firm ripe mango, peeled, pitted, and cut into ½" pieces
1. HEAT 1 tablespoon of the oil in large nonstick skillet over medium heat. Season chicken with ¼ teaspoon of the salt and teaspoon of the pepper. Cook, turning, until golden brown and cooked through, about 6 minutes on each side. Transfer to cutting board.
2. ADD shallots and 1 tablespoon of the vinegar to skillet and cook, stirring, until shallots are softened and liquid is almost evaporated, about 3 minutes. Transfer shallots to small bowl. Whisk remaining 1 tablespoon oil, 1 tablespoon vinegar, ¼ teaspoon salt, and ⅛ teaspoon pepper into shallot mixture.
3. PLACE romaine, watercress, cabbage, and mango in serving bowl. Cut chicken diagonally into long, thin strips. Add to romaine mixture, toss with dressing, and serve.
NUTRITION (per serving) 178 cal, 12 g pro, 15 g carb, 8 g fat, 1.4 g sat fat, 27 mg chol, 2 g fiber, 328 mg sodium
Grilled Beef And Arugula Salad
PREP TIME 8 minutes
COOKING TIME 8 minutes
Makes 4 servings
1 scallion, thinly sliced
2 Tbsp olive oil
2 Tbsp raspberry vinegar
1 Tbsp finely chopped parsley
½ tsp salt
¼ tsp freshly ground black pepper
4 ripe apricots, halved, pits removed
2¾"-thick filets mignons (4 oz each)
1 pkg (5 oz) baby arugula or spinach
3 Tbsp crumbled blue cheese (optional)
1. PREPARE charcoal for grilling, preheat gas grill, or heat grill pan over medium heat.
2. WHISK together in a large bowl scallion, 1⅔ tablespoon oil, vinegar, parsley, ¼ teaspoon of the salt, and ⅛ teaspoon of the pepper,and set aside.
3. LIGHTLY brush cut surface of apricots with remaining oil. Season beef with remaining ¼ teaspoon salt and ⅛ teaspoon pepper. Grill beef and apricots, cut side down. Cook apricots until soft, about 6 minutes. Turn beef midway, 8 minutes for medium-rare or longer for desired doneness. Remove from heat and let stand 5 minutes. Cut apricots into slices. Thinly slice beef against the grain.
4. TOSSarugula with dressing to coat in medium bowl. Transfer to four serving plates. Top with slices of beef and 2 sliced apricot halves. Sprinkle with blue cheese, if desired.
NUTRITION (per serving) 184 cal, 13 g pro, 7 g carb, 12 g fat, 3 g sat fat, 35 mg chol, 1 g fiber, 332 mg sodium
