Sensational Lasagna Soup: Hearty and Healthy
Here's a delightful soup to make this week. Itโs so hearty and delicious! It makes a wonderfully satisfying main course soup. It has all the fabulous flavors of a meat lasagna and is loaded with vegetables. The broth is divinely rich and thick.ย Each large, 2-cup serving, including Parmesan cheese on top, has 262 calories and 6 grams of fat.
Why You'll Love My Sensational Lasagna Soup: Hearty and Healthy
Enjoy the classic taste of lasagna in a warm, comforting soup that's both easy and healthy. My Sensational Lasagna Soup recipe transforms familiar lasagna flavorsโrich tomato sauce, savory meat, and cheesy goodnessโinto a satisfying soup. It's ideal for those seeking a quick, easy, and nutritious meal that doesn't sacrifice flavor. By utilizing lean proteins, plenty of vegetables, and smart ingredient swaps, this soup delivers a satisfying and guilt-free experience. Whether you're looking for a cozy weeknight dinner, a meal prep option, or a lighter alternative to traditional lasagna, this hearty and healthy soup is sure to become a family favorite.Ingredients for this Sensational Lasagna Soup
Extra lean ground beef or ground turkey:- Lean Protein Source: Provides essential protein for building and repairing tissues, with minimal fat content.
- Savory Flavor: Adds a rich, meaty flavor that is fundamental to lasagna.
- Texture: Ground meat creates a hearty, satisfying texture in the soup.
- Shopping Tips Significance: 96% lean ground beef or 99% lean ground turkey drastically lowers the fat content, making the soup much healthier.
- Aromatic Pungency: Garlic releases a strong, pungent aroma and flavor that enhances the overall taste.
- Flavor Depth: Adds a complex, savory depth that complements the Italian seasonings and other ingredients.
- Health Benefits: Garlic has antioxidant and anti-inflammatory properties.
- Earthy Umami: Mushrooms contribute an earthy, umami flavor that adds depth and complexity to the soup.
- Tender Texture: When cooked, mushrooms become tender and absorb the flavors of the broth.
- Nutrient Content: Mushrooms provide vitamins and minerals, including B vitamins and selenium.
- Mild Freshness: Zucchini adds a mild, fresh flavor that complements the other vegetables and tomato-based broth.
- Tender Texture: It becomes tender when cooked, adding a soft, satisfying texture to the soup.
- Nutritional Value: Zucchini is low in calories and a good source of vitamins and minerals.
- Sweet Savory Base: Onions create a sweet, savory base that forms the foundation of the soup's flavor.
- Aromatic Foundation: They release aromatic compounds when cooked, enhancing the overall sensory experience.
- Texture Contribution: They soften during cooking, adding a tender texture to the soup.
- Liquid Base: Provides the liquid base for the soup, adding moisture and flavor.
- Savory Foundation: Contributes a savory flavor that complements the other ingredients.
- Sodium Control: Using reduced-sodium broth helps to manage the salt content of the soup.
- Rich Acidity: Tomatoes add a rich, acidic flavor that balances the other ingredients.
- Texture: Diced tomatoes add texture to the dish.
- Liquid Contribution: Undrained tomatoes add liquid to the soup, contributing to its overall volume and moisture.
- Concentrated Tomato Flavor: Provides a concentrated tomato flavor that is essential to lasagna.
- Thickening Agent: Helps to thicken the soup, creating a rich and hearty texture.
- Flavor Base: Forms the flavorful base of the soup, contributing to its overall richness.
- Classic Italian Flavors: Adds a blend of classic Italian herbs, such as oregano, basil, and rosemary, that enhance the overall taste.
- Flavor Complexity: Contributes to the complexity of the soup's flavor profile.
- Convenience: Provides a convenient way to add multiple herbs at once.
- Subtle Heat: Adds a subtle heat that complements the other flavors.
- Flavor Complexity: Contributes to the complexity of the soup's flavor profile.
- Adjustable Heat: The amount of red pepper flakes can be adjusted to control the heat level.
- Pungent Earthiness: Adds a pungent, earthy flavor that enhances the overall seasoning.
- Flavor Balance: Helps to balance the other flavors in the soup.
- Taste Enhancement: Enhances the overall taste of the dish.
- Hearty Texture: Provides a hearty, chewy texture that mimics the layers of traditional lasagna.
- Substance: Adds substance to the soup, making it more filling and satisfying.
- Fiber Source: Whole grain or whole wheat noodles provide a good source of fiber.
- Noodle Size: Breaking the noodles into smaller pieces ensures they cook evenly and are easy to eat in the soup.
- Nutrient Boost: Adds a boost of vitamins and minerals, including iron and vitamin K.
- Vibrant Color: Contributes a vibrant green color that enhances the visual appeal of the soup.
- Mild Flavor: Has a mild, earthy flavor that complements the other ingredients.
- Quick Wilting: Wilts quickly when added to hot liquid, making it easy to incorporate.
- Salty Savoryness: Adds a salty, savory, and nutty flavor that enhances the overall taste.
- Classic Lasagna Element: Provides a classic lasagna element, replicating the cheesy topping of traditional lasagna.
- Garnish: Acts as a nice garnish.
How to Make Sensational Lasagna Soup: A Hearty and Healthy Guide
Step 1: Brown the Meat and Garlic- Pot Preparation: In a large nonstick pot or pan, place 1 pound of (96%) extra lean ground beef or 99% ground turkey and 2 minced garlic cloves.
- Browning Process: Cook the meat over medium-high heat, stirring frequently, until it is browned and crumbled. This process typically takes 5-7 minutes.
- Fat Drainage: Pour the browned meat into a colander to drain off any excess fat. This step is crucial for reducing the overall fat content of the soup.
- Return to Pot: Return the drained meat to the pot.
- Vegetable Addition: Add 3 cups of sliced fresh mushrooms, 3 cups of sliced zucchini, and 1ยฝ cups of chopped onions to the pot.
- Liquid and Sauce Addition: Stir in 4 cups of reduced-sodium chicken broth, 1 (14.5 oz) can of undrained diced tomatoes, and 1 (14 oz) jar of pasta or pizza sauce.
- Spice Infusion: Add 1 teaspoon of dry Italian seasoning, โ teaspoon of crushed red pepper flakes, and black pepper to taste.
- Boiling Point: Increase the heat to high and bring the soup to a boil, stirring frequently to prevent sticking.
- Heat Reduction: Once the soup reaches a boil, reduce the heat to medium-low.
- Cover and Simmer: Cover the pot and simmer the soup for 10 minutes. This allows the flavors to meld and develop.
- Uncover and Boil: Uncover the pot and increase the heat to medium-high to bring the soup back to a boil.
- Noodle Addition: Stir in 5 dry whole grain or whole wheat lasagna noodles, broken into 1-inch pieces (about 2 cups dry noodle pieces).
- Noodle Cooking: Cook for about 15-20 minutes, or until the noodles are tender, stirring occasionally to prevent them from sticking to the bottom of the pot.
- Spinach Incorporation: Remove the pot from the heat and stir in 2 cups of fresh spinach leaves.
- Spinach Wilting: Let the soup sit for 5 minutes, allowing the spinach to wilt and become tender.
- Thickness Adjustment: If the soup becomes too thick during cooking or to your liking, add ยฝ to 1 cup of water. Remember that the soup thickens when refrigerated and thins when reheated.
- Ladle Soup: Ladle 2 cups of the lasagna soup into each serving bowl.
- Parmesan Topping: Top each serving with 2 teaspoons of grated Parmesan cheese.
- Refrigeration: Store leftover soup in an airtight container in the refrigerator for up to 3 days.
- Freezing: This soup freezes exceptionally well. Allow the soup to cool completely before transferring it to freezer-safe containers. Thaw overnight in the refrigerator before reheating.
- Lean Meat: Using extra lean ground beef or ground turkey significantly reduces the fat content of the soup.
- Fat Drainage: Draining the fat after browning the meat is crucial for a healthier soup.
- Noodle Cooking: Monitor the noodles closely during cooking to prevent them from becoming overcooked or mushy.
- Spinach Wilting: The spinach will wilt quickly in the hot soup, so there's no need to cook it for an extended period.
- Thickness Adjustment: Adjust the consistency of the soup by adding water as needed.
- Spice Level: Adjust the amount of crushed red pepper flakes to your preferred spice level.
- Fresh Ingredients: Using fresh vegetables and high-quality ingredients will enhance the flavor of the soup.
- Parmesan Addition: Add the Parmesan cheese just before serving to prevent it from melting and becoming stringy.
Helpful Tips About this Recipe
Makes 12 cups total. Each main course servings,ย 2 cups of soup and 2 teaspoons Parmesan cheese.
Shopping Tips
Happily, most supermarkets sell lean ground beef. I used the 96% lean ground beef from Trader Joeโs. There are several brands of whole wheat or whole grain lasagna noodles that will work great for this recipe. I used a brand called Eating Right and bought it at Vons/Safeway.
WW Freestyle SmartPoints 4-Blue (made with 99% ground turkey)
WW SmartPoints 6-Green (made with extra-lean ground beef)
WW POINTS PLUS 6
Shopping Tips
Happily, most supermarkets sell lean ground beef. I used the 96% lean ground beef from Trader Joeโs. There are several brands of whole wheat or whole grain lasagna noodles that will work great for this recipe. I used a brand called Eating Right and bought it at Vons/Safeway.
WW Freestyle SmartPoints 4-Blue (made with 99% ground turkey)
WW SmartPoints 6-Green (made with extra-lean ground beef)
WW POINTS PLUS 6
SKINNY FACTS: for a 2 cup serving with Parmesan cheese 262 cal, 6g fat, 2g sat. fat, 43mg chol, 24g protein, 32g carbs, 7g fiber, 741mg sod, 10g sugar |
FACTS: for Freestyle SmartPoints 132 calories, 1g sat. fat, 7g sugar, 7g protein |
Sensational Lasagna Soup: Hearty and Healthy
Ingredients
Ingredients for Soup:
- 1 pound (96%) extra lean ground beef or 99% ground turkey, see shopping tips
- 2 garlic cloves, minced
- 3 cups fresh mushrooms, sliced
- 3 cups zucchini, sliced
- 1ยฝ cups onions, chopped
- 4 cups reduced-sodium chicken broth
- 1 (14.5 oz) can diced tomatoes, undrained
- 1 (14 oz) jar pasta or pizza sauce, such as Barilla, Prego, Ragu or Classico
- 1 teaspoon dry Italian seasoning
- โ teaspoon crushed red pepper flakes
- Black pepper, to taste
- 5 dry whole grain or whole wheat lasagna noodles, broken into 1-inch pieces (about 2 cups dry noodle pieces)
- 2 cups fresh spinach leaves
Ingredients for Topping:
- ยผ cup grated Parmesan cheese
Instructions
- In a large nonstick pot or pan, brown the beef with garlic. Cook and stir often until beef is browned and crumbled. Pour into a colander and drain the fat.
- Add beef back to pot. Stir in mushrooms, zucchini, onions, chicken broth, diced tomatoes, pasta sauce, Italian seasoning, red pepper flakes, and black pepper. Increase heat to high and bring soup to a boil, stirring frequently. Once boiling, reduce heat to medium-low and simmer, covered, for 10 minutes.
- Uncover and increase heat to medium-high to return the mixture to a boil. Stir in the noodle pieces. Cook for about 15-20 minutes, until the noodles are tender, stirring occasionally.
- Remove from heat and stir in spinach. Let sit for 5 minutes for spinach to cook.
- I like this soup thick. If it becomes too thick during cooking or too thick to suit your taste, add about ยฝ to 1 cup water. This soup does thicken when refrigerated. Once heated it does get thinner.
- To Serve: Ladle 2 cups of soup into each bowl. Top each serving with 2 teaspoons Parmesan cheese.
- This soup freezes great!
Nutrition
Serving: 2cupsCalories: 262kcalCarbohydrates: 32gProtein: 24gFat: 6gSaturated Fat: 2gCholesterol: 43mgSodium: 741mgFiber: 7gSugar: 10gBlue Smart Points: 4Green Smart Points: 6Plus Points: 6
Tried this recipe?Let me know how it was!
Do you think it would be possible to make the Skinny Lasagna Soup in a pressure cooker?
Michelle, although I’ve never tried this soup in a pressure cooker, I think it would work just fine. But I would cooked the lasagna noodles separately and add them once the soup is cooked.
Best of luck,
Nancy
To bad the recipe canโt be put into My Fitness Pal.
What would the points be for WW purple? Sounds good. Thank you!
Iโm so sorry Carole but at this point Iโll only be including Blue and Green points. For all of these years, I use a different program than WW to input all of my recipes to do the nutrition facts and points.
I have hundreds of recipes and donโt have the time to input them into WW to make the calculations for the purple plan. Maybe in the future.
My best,
Nancy
I have been making this soup for the past 3 years. WW or not. I did rejoin and again your soup is the only one I’ll make. Thank you for all you do to help us, whether we are on a Lifestyle Journey or just to Eat Good Soup!! ********** Stars!!
How sweet Cheri. Thank you! I’m so happy this is your go-to soup.
Best of luck on WW,
Nancy
Second time in the past three weeks Iโve made this. So incredibly good!! Love the fact that I can have a huge serving (2cups!!!) for less than 300 calories!!!!!
Yup, you sure can enjoy a huge serving for under 300 calories. I’m so glad you’re enjoying this soup. Thank you, Michele!
All the best,
Nancy
My whole family LOVES this soup!
Made it. I added celery as I love celery in my lasagna. Absolutely amazing and soo filling. Even just 1 cup! Will be making it again soon.
I’m so happy to hear how much you loved this soup! Adding celery sounds yummy.
Thank you, Amberiee!
My very best,
Nancy