30+ Healthy Valentine’s Day Low Fat Soup Recipes to Celebrate

Valentine’s Day is the perfect occasion to show love and appreciation for those who matter most in your life.

Whether you’re planning a romantic dinner, a cozy family gathering, or just treating yourself, soup can be the heartwarming, comforting dish you need.

But who says you have to sacrifice health for indulgence?

This year, why not make your Valentine’s Day extra special by serving up a delicious and nutritious bowl of soup?

In this article, we’ve curated 30+ low-fat soup recipes perfect for Valentine’s Day.

These soups are not only heart-healthy but also packed with fresh, vibrant flavors that will leave everyone feeling nourished and satisfied.

From creamy vegetable soups to savory broths, there’s something for everyone.

These soups are light on fat but full of love—exactly what you need for a feel-good Valentine’s meal.

30+ Healthy Valentine’s Day Low Fat Soup Recipes to Celebrate

Valentine’s Day doesn’t have to be about overindulging in rich, heavy meals.

Instead, you can celebrate with a delicious bowl of soup that’s both satisfying and nourishing.

Whether you’re looking for something creamy and comforting, or light and refreshing, these 30+ low-fat soup recipes will provide a healthy yet delicious start to your special day.

These soups are full of vibrant ingredients, packed with flavor, and perfect for those who want to enjoy the essence of the holiday while staying on track with their wellness goals.

So, gather your loved ones, get cooking, and let these soups warm your hearts this Valentine’s Day!

Heartwarming Tomato Basil Soup

A Valentine’s Day classic, this Heartwarming Tomato Basil Soup is the perfect combination of tangy, sweet, and savory. Packed with the goodness of fresh tomatoes and fragrant basil, it’s a guilt-free indulgence that’s light on fat but heavy on flavor. Share a cozy bowl with your loved one this Valentine’s Day.

Ingredients:

• 6 large ripe tomatoes, chopped
• 1 medium onion, diced
• 2 garlic cloves, minced
• 1 cup low-sodium vegetable broth
• 1/2 cup unsweetened almond milk (or low-fat milk)
• 1 tbsp olive oil
• 1/4 cup fresh basil leaves, chopped
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pot over medium heat. Sauté onions and garlic until translucent.
2. Add chopped tomatoes and cook for 10 minutes until softened.
3. Pour in vegetable broth and bring to a boil. Reduce heat and simmer for 15 minutes.
4. Remove from heat and blend the soup until smooth using an immersion blender or regular blender.
5. Stir in almond milk and season with salt and pepper. Reheat gently if needed.
6. Garnish with fresh basil before serving.

This velvety tomato basil soup is a comforting way to warm hearts this Valentine’s Day. Its rich flavor and creamy texture make it an ideal starter for a romantic meal, ensuring your celebration is both delicious and nutritious.

Creamy Carrot Ginger Soup

Bright and uplifting, this Creamy Carrot Ginger Soup is a cheerful addition to your Valentine’s Day menu. The natural sweetness of carrots combines beautifully with the zing of fresh ginger, creating a delightful bowl that’s light on calories but rich in taste.

Ingredients:

• 6 medium carrots, peeled and chopped
• 1 medium onion, diced
• 1 tbsp fresh ginger, grated
• 3 cups low-sodium vegetable broth
• 1/2 cup low-fat Greek yogurt
• 1 tbsp olive oil
• 1 tsp ground cumin
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pot and sauté onions until translucent. Add ginger and cook for 1 minute.
2. Stir in chopped carrots and cumin, cooking for 5 minutes.
3. Add vegetable broth and bring to a boil. Reduce heat and simmer for 20 minutes until carrots are tender.
4. Blend the soup until smooth, then stir in Greek yogurt.
5. Season with salt and pepper. Serve hot, garnished with a dollop of yogurt or fresh herbs.

The Creamy Carrot Ginger Soup is a vibrant way to show your love this Valentine’s Day. With its naturally sweet and savory flavors, this soup is a comforting treat that keeps your meal health-conscious yet indulgent.

Love in a Bowl: Red Lentil and Spinach Soup

For a protein-packed and nutrient-rich option, this Red Lentil and Spinach Soup is the perfect Valentine’s Day dish. Its vibrant red hue and hearty texture make it a warm and filling option, while staying low in fat.

Ingredients:

• 1 cup red lentils, rinsed
• 1 medium onion, diced
• 2 garlic cloves, minced
• 1 tsp turmeric powder
• 1/2 tsp cumin powder
• 1 cup fresh spinach, chopped
• 4 cups low-sodium vegetable broth
• 1 tbsp olive oil
• Juice of 1 lemon
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pot and sauté onions and garlic until fragrant.
2. Add turmeric and cumin, stirring for 30 seconds.
3. Stir in lentils and vegetable broth. Bring to a boil, then reduce heat and simmer for 20 minutes until lentils are tender.
4. Add spinach and cook for an additional 5 minutes.
5. Stir in lemon juice and season with salt and pepper. Serve hot.

The Red Lentil and Spinach Soup is a wholesome, nourishing dish that adds love to every spoonful. Its rich flavors and health benefits make it a wonderful choice for a romantic Valentine’s Day dinner that’s kind to both your heart and your waistline.

Sweet Potato and Coconut Soup

A velvety, subtly sweet, and creamy soup, this Sweet Potato and Coconut Soup combines the earthy sweetness of sweet potatoes with the rich flavor of coconut milk. It’s a flavorful yet light dish, perfect for celebrating love without the added fat.

Ingredients:

• 2 large sweet potatoes, peeled and chopped
• 1 medium onion, diced
• 1 garlic clove, minced
• 1 can (14 oz) light coconut milk
• 2 cups low-sodium vegetable broth
• 1 tbsp olive oil
• 1 tsp ground cinnamon
• 1/4 tsp ground nutmeg
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Sauté onions and garlic until softened.
2. Add the sweet potatoes and spices (cinnamon and nutmeg) to the pot. Stir for a minute to coat with the spices.
3. Pour in the vegetable broth and bring to a boil. Reduce heat and simmer for 15-20 minutes, or until sweet potatoes are tender.
4. Blend the soup until smooth using an immersion blender or regular blender.
5. Stir in the coconut milk and season with salt and pepper. Heat through and serve warm.

The Sweet Potato and Coconut Soup is a soul-warming dish that feels indulgent while keeping things light. Its combination of sweet and savory notes creates a delightful balance, making it a perfect choice for a romantic Valentine’s Day dinner or a cozy lunch.

Zucchini Basil Soup

Fresh, light, and packed with the flavors of summer, this Zucchini Basil Soup is a refreshing and nourishing dish for Valentine’s Day. The fresh zucchini and aromatic basil come together in a light broth that is both satisfying and full of love.

Ingredients:

• 4 medium zucchinis, chopped
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 1 cup fresh basil leaves
• 3 cups low-sodium vegetable broth
• 1 tbsp olive oil
• 1/2 cup unsweetened almond milk (or low-fat milk)
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pot and sauté onions and garlic until fragrant.
2. Add the chopped zucchini and cook for 5 minutes, stirring occasionally.
3. Pour in vegetable broth and bring to a boil. Reduce the heat and simmer for 15 minutes until zucchini is tender.
4. Add fresh basil leaves to the pot and cook for another 2 minutes.
5. Blend the soup until smooth, then stir in almond milk.
6. Season with salt and pepper and serve hot, garnished with a few extra basil leaves.

This Zucchini Basil Soup is light, refreshing, and full of flavor, making it a perfect way to celebrate the season of love. Its creamy texture and fragrant basil will leave you feeling cozy and satisfied without weighing you down. A perfect soup for any romantic dinner.

Cauliflower and Leek Soup

Smooth, creamy, and packed with nutrients, this Cauliflower and Leek Soup is a great way to enjoy a hearty, flavorful bowl without excess fat. The gentle sweetness of leeks and the creamy texture of cauliflower make this soup an elegant, low-fat choice for Valentine’s Day.

Ingredients:

• 1 medium cauliflower, chopped
• 2 leeks, cleaned and sliced
• 1 medium onion, chopped
• 3 cups low-sodium vegetable broth
• 1/2 cup low-fat milk
• 1 tbsp olive oil
• 1/2 tsp ground thyme
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onions and leeks, sautéing until softened.
2. Add chopped cauliflower and ground thyme, stirring to combine.
3. Pour in vegetable broth and bring to a boil. Reduce heat and simmer for 20 minutes, or until the cauliflower is tender.
4. Using an immersion blender, blend the soup until smooth, or transfer to a regular blender.
5. Stir in low-fat milk, and season with salt and pepper to taste.
6. Serve hot, with a garnish of fresh thyme or a drizzle of extra milk for creaminess.

This Cauliflower and Leek Soup offers a sophisticated yet comforting dish for your Valentine’s Day celebration. It’s a perfect balance of creamy texture and light flavor, ensuring you enjoy a wholesome meal while still feeling indulgent. A simple, yet elegant choice for a low-fat dinner.

Butternut Squash and Apple Soup

A blend of earthy sweetness and bright fruitiness, this Butternut Squash and Apple Soup is a cozy and heartwarming choice for a Valentine’s Day meal. The smooth, creamy texture combined with a hint of cinnamon and apple makes it the perfect low-fat soup for a romantic dinner.

Ingredients:

• 1 medium butternut squash, peeled and cubed
• 2 apples (preferably sweet like Gala), peeled and chopped
• 1 small onion, chopped
• 1 garlic clove, minced
• 3 cups low-sodium vegetable broth
• 1 tbsp olive oil
• 1/2 tsp ground cinnamon
• 1/4 tsp ground nutmeg
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onions and garlic, cooking until softened.
2. Add the chopped butternut squash, apples, cinnamon, and nutmeg, and cook for 5 minutes, stirring occasionally.
3. Pour in vegetable broth and bring to a boil. Reduce heat and simmer for 20 minutes, until the squash and apples are tender.
4. Using an immersion blender, blend the soup until smooth, or transfer to a blender.
5. Season with salt and pepper, then serve hot. Garnish with a sprinkle of cinnamon or a few fresh herbs if desired.

This Butternut Squash and Apple Soup is a fantastic blend of fall and winter flavors, making it an excellent choice for a festive and healthy Valentine’s Day meal. Its creamy texture and naturally sweet taste will delight your palate while keeping things light and low in fat.

Spinach and White Bean Soup

Packed with protein-rich white beans and fresh spinach, this hearty and filling Spinach and White Bean Soup is both nutritious and satisfying. With simple ingredients and a rich, savory flavor, it makes for a perfect low-fat, heartwarming dish to share on Valentine’s Day.

Ingredients:

• 2 cups fresh spinach, chopped
• 1 can (15 oz) white beans, drained and rinsed
• 1 medium onion, diced
• 2 garlic cloves, minced
• 1 tbsp olive oil
• 3 cups low-sodium vegetable broth
• 1/2 tsp dried oregano
• 1/2 tsp dried thyme
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pot over medium heat. Add onions and garlic, sautéing until fragrant.
2. Stir in the white beans, oregano, and thyme, cooking for 2 minutes.
3. Add vegetable broth and bring to a boil. Reduce heat and simmer for 10 minutes to let the flavors combine.
4. Add spinach and cook for an additional 5 minutes until wilted.
5. Use a spoon to slightly mash some of the beans for a thicker texture, or blend a portion of the soup if you prefer a smoother consistency.
6. Season with salt and pepper, and serve warm.

The Spinach and White Bean Soup is a wholesome and satisfying dish perfect for a light, healthy Valentine’s Day dinner. The balance of protein, greens, and savory herbs creates a flavorful and nutritious soup that makes a comforting and delicious start to your celebration.

Mushroom and Barley Soup

Rich, hearty, and low in fat, this Mushroom and Barley Soup is a savory delight that’s perfect for a cozy Valentine’s Day. The earthy mushrooms and chewy barley provide a satisfying texture, while keeping things light and heart-healthy.

Ingredients:

• 2 cups mushrooms, sliced (button or cremini)
• 1/2 cup pearl barley, rinsed
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 3 cups low-sodium vegetable broth
• 1 tbsp olive oil
• 1/2 tsp dried thyme
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onions and garlic, sautéing until softened.
2. Add the mushrooms and cook for 5-7 minutes until they release their moisture and begin to brown.
3. Stir in the barley, dried thyme, and vegetable broth. Bring to a boil.
4. Reduce heat, cover, and simmer for 30-40 minutes, or until the barley is tender.
5. Season with salt and pepper, then serve hot.

This Mushroom and Barley Soup is a filling, earthy, and flavorful dish that offers both comfort and health benefits. It’s perfect for a light yet hearty Valentine’s Day meal, and its satisfying texture and rich flavor will make it a memorable addition to your celebration.

Tomato Basil Soup

A classic favorite, Tomato Basil Soup is bright, fresh, and incredibly comforting. With the richness of tomatoes and the aromatic freshness of basil, this light version is perfect for a healthy Valentine’s Day meal that won’t weigh you down.

Ingredients:

• 4 cups fresh tomatoes, chopped
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 1 tbsp olive oil
• 3 cups low-sodium vegetable broth
• 1/4 cup fresh basil, chopped
• 1 tsp dried oregano
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pot over medium heat. Add onions and garlic, cooking until softened.
2. Stir in the chopped tomatoes and oregano, cooking for 5 minutes to allow the tomatoes to release their juices.
3. Add the vegetable broth and bring to a boil. Reduce heat and simmer for 20 minutes.
4. Use an immersion blender to blend the soup until smooth, or transfer to a regular blender.
5. Stir in the fresh basil, and season with salt and pepper.
6. Serve hot, garnished with extra basil if desired.

This Tomato Basil Soup is the perfect light and healthy way to start your Valentine’s Day meal. The combination of fresh tomatoes and fragrant basil creates a heartwarming dish that feels indulgent but is low in fat and full of nutrients, making it a great choice for a special yet light meal.

Carrot Ginger Soup

With the earthy sweetness of carrots and the zing of fresh ginger, this Carrot Ginger Soup is a flavorful, vibrant option for a healthy Valentine’s Day meal. It’s rich in vitamins and low in fat, making it both nourishing and delicious.

Ingredients:

• 4 large carrots, peeled and chopped
• 1-inch piece of fresh ginger, peeled and minced
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 3 cups low-sodium vegetable broth
• 1 tbsp olive oil
• 1/2 tsp ground cumin
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pot over medium heat. Add onions, garlic, and ginger, cooking until softened.
2. Add the chopped carrots and cumin, stirring to combine.
3. Pour in the vegetable broth and bring to a boil. Reduce heat and simmer for 20 minutes, or until the carrots are tender.
4. Blend the soup until smooth, using an immersion blender or regular blender.
5. Season with salt and pepper to taste, and serve hot.

The Carrot Ginger Soup is an energizing and flavorful dish that’s perfect for a Valentine’s Day meal. The natural sweetness of carrots paired with the warmth of ginger creates a light yet satisfying soup that is both refreshing and healthy, without the added fat.

Roasted Red Pepper and Lentil Soup

This Roasted Red Pepper and Lentil Soup is full of vibrant flavor and packed with protein and fiber, making it a filling yet low-fat option for your Valentine’s Day meal. The smoky depth from the roasted peppers combines beautifully with the earthy lentils for a truly satisfying soup.

Ingredients:

• 2 red bell peppers, roasted and peeled
• 1 cup dried red lentils, rinsed
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 3 cups low-sodium vegetable broth
• 1 tbsp olive oil
• 1/2 tsp smoked paprika
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Roast the red bell peppers on a baking sheet for 20-25 minutes, until charred. Let them cool, then peel and chop.
2. Heat olive oil in a pot over medium heat. Add onions and garlic, cooking until softened.
3. Stir in the roasted peppers, smoked paprika, and lentils.
4. Pour in the vegetable broth and bring to a boil. Reduce heat and simmer for 25-30 minutes, or until lentils are tender.
5. Use an immersion blender to blend the soup until smooth or leave it chunky if you prefer texture.
6. Season with salt and pepper to taste, and serve hot.

The Roasted Red Pepper and Lentil Soup is a rich and savory option that’s perfect for celebrating love in a healthy way. It’s hearty, packed with nutrients, and low in fat, making it an ideal choice for a filling, nutritious Valentine’s Day meal. The smoky flavor from the peppers adds a sophisticated touch, making this soup a standout dish.

Zucchini and Mint Soup

This Zucchini and Mint Soup is light, refreshing, and packed with fresh flavors, making it the perfect soup for a healthy Valentine’s Day meal. The combination of zucchini and mint creates a cool, creamy soup that’s both satisfying and low in fat.

Ingredients:

• 4 medium zucchinis, chopped
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 3 cups low-sodium vegetable broth
• 1 tbsp olive oil
• 1/4 cup fresh mint leaves, chopped
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onions and garlic, cooking until softened.
2. Add chopped zucchini and cook for 5-7 minutes, until slightly softened.
3. Pour in vegetable broth and bring to a boil. Reduce heat and simmer for 15 minutes, until zucchini is tender.
4. Blend the soup using an immersion blender or transfer to a regular blender until smooth.
5. Stir in fresh mint, and season with salt and pepper to taste.
6. Serve hot, garnished with extra mint if desired.

This Zucchini and Mint Soup is a wonderfully light and refreshing option for your Valentine’s Day meal. The freshness of the zucchini and mint creates a clean, bright flavor profile, making it both invigorating and comforting. It’s perfect for those looking for a low-fat and nutritious soup that doesn’t sacrifice taste.

Cauliflower and Leek Soup

This creamy Cauliflower and Leek Soup is velvety smooth, rich in flavor, and perfect for a light Valentine’s Day dinner. The natural sweetness of the leeks pairs beautifully with the mild, earthy cauliflower, creating a satisfying and low-fat dish.

Ingredients:

• 1 medium cauliflower, cut into florets
• 2 leeks, cleaned and sliced
• 2 garlic cloves, minced
• 3 cups low-sodium vegetable broth
• 1 tbsp olive oil
• 1/4 tsp ground turmeric (optional)
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Add leeks and garlic, sautéing until softened, about 5 minutes.
2. Stir in cauliflower florets and turmeric (if using). Cook for another 5 minutes.
3. Add vegetable broth and bring to a boil. Reduce heat and simmer for 20 minutes, until cauliflower is tender.
4. Use an immersion blender to puree the soup until smooth, or transfer to a regular blender.
5. Season with salt and pepper, and serve hot.

This Cauliflower and Leek Soup is rich, creamy, and perfect for a Valentine’s Day celebration. It’s naturally low in fat but full of comforting flavors, making it a perfect starter or light main dish. The cauliflower adds creaminess without the need for heavy cream, while the leeks provide a subtle sweetness that complements the soup perfectly.

Sweet Potato and Coconut Soup

This Sweet Potato and Coconut Soup combines the natural sweetness of sweet potatoes with the creaminess of coconut milk, creating a silky smooth, velvety soup that’s light yet satisfying. With a dash of curry and ginger, it’s a flavorful dish for a special Valentine’s Day dinner.

Ingredients:

• 2 medium sweet potatoes, peeled and cubed
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 1 tbsp fresh ginger, minced
• 1 can (14 oz) light coconut milk
• 3 cups low-sodium vegetable broth
• 1 tsp curry powder
• Salt and pepper to taste

Instructions:

1. Heat a pot over medium heat and add a small amount of olive oil or use cooking spray. Add onions, garlic, and ginger, cooking until softened.
2. Add sweet potato cubes and curry powder, stirring to coat the vegetables.
3. Pour in vegetable broth and bring to a boil. Reduce heat and simmer for 20 minutes, until sweet potatoes are tender.
4. Add coconut milk and stir. Blend the soup until smooth using an immersion blender or a regular blender.
5. Season with salt and pepper to taste, and serve hot.

The Sweet Potato and Coconut Soup is a wonderfully comforting and nutritious option for a light Valentine’s Day meal. The sweetness of the potatoes paired with the richness of coconut milk makes this soup feel indulgent without the extra fat. It’s perfect for those who want a soup that’s both hearty and healthy, yet still full of bold flavors.

Note: More recipes are coming soon!