when i want a nice quick soup, i take a medium size pot and sautee up mushroom and onion until softenend. then i add broth, spinach, and lite firm tofu and boil until the spinach is wilted. the only real calories come from the tofu so you can have the whole pot (and i make one big pot!) for about 150 calories (100 for the tofu, i use 1/2 the package, 30 for 2 cups of veggies broth, and then the veggies which are pretty much free). sometimes i'll add butter beans to up the protein/fiber as well which adds 100 calories for 1/2 cup. and i'll eat it with a slice of bread and butter. delish!
