Good quality stock is the key to good soup. Buy the kind in a box, not a can - it is better. Start by sauteeing equal parts of onion, celery and carrot until soft, use onion powder if onions are a trigger for you. Add whatever spices and vegetables you like: parsley, thyme and cumin are good, also some garlic powder. Beans are the lowest in fat, but smaller quantities of meat or fowl are fine if you like. Winter squash adds nice flovor and creaminess without fat. Potatoes and turnips thicken the stock nicely. There are tons of recipes online, just google "soup recipe and" any ingredients you like, and something will come up. I usually include some swiss chard for a leafy green vitamin kick, but spinach and kale are also very good, though kale is a little more bitter.