A great bowl of soup is satisfying, comforting and, it has been said, good for the soul.

It also can be a quick and easy dinner solution that's good for your health as well as your waistline.

Soups -- especially those that are broth- rather than cream-based -- are an excellent way to fill up on vegetables and liquid, which is a good strategy for consuming fewer calories without feeling deprived.

Making soup from scratch is the best way to control the nutritional content, plus it can be quicker and easier than you think to prepare something that is tastier than store-bought.

If you are making a broth-based soup, start with reduced-sodium broth, then add plenty of chopped fresh or frozen vegetables. Except for tomatoes and beans, skip canned items, as they lose nutritional value and contain excessive sodium.

If you want to put pasta in the soup, choose whole-grain varieties, which will add nutrients along with a pleasant, nutty flavor. And add it only during the final 10 or so minutes; otherwise, it can get mushy.

Beans are a flavorful addition to any soup and are packed with protein and fiber, which help you feel full. Canned beans are a great convenience, but be sure to rinse off the salty canning liquid before using them.

If you want to make a creamy soup, consider pureeing some of the vegetables or beans to use as a base. For example, winter or summer squash can be roasted (which creates complex flavors by caramelizing the natural sugars in the vegetables), then run through a food mill, blender or food processor.

This bitter greens, tomato and white bean soup is a delicious example of a healthy soup. It takes only 30 minutes to prepare and is loaded with beans, vegetables and pasta.

For the greens, try dandelion greens or escarole, a pleasantly bitter member of the endive family, which can be found with the salad greens at your market. If you prefer, you can substitute an equal amount of mustard greens or even milder spinach.

The soup is garnished with a sprinkle of Parmesan cheese. But for an even more luxurious experience, swirl a tablespoon of prepared pesto into each bowl just before serving.

Greens, tomato and white bean soup

Start to finish: 30 minutes (15 minutes active)

Servings: Four

1 tablespoon olive oil

1 cup chopped yellow onion

1 tablespoon minced garlic

Two 14-1/2-ounce cans reduced-sodium chicken or vegetable broth

14-1/2-ounce can diced tomatoes, with juice

1/2 cup whole-grain orzo or other small shape pasta

1/4 teaspoon crushed red pepper

1/4 teaspoon ground black pepper

1/2 cup water

15-ounce can white kidney beans, rinsed

4 cups chopped dandelion greens or escarole

1/4 cup grated Parmesan cheese

In a large pot over medium-high, heat the oil. Add the onion and garlic, and sauté until the onions are soft and translucent, about four minutes.

Add the broth, tomatoes, orzo, red pepper flakes, black pepper and water. Bring the soup to a simmer, and cook until the pasta is tender, about six minutes.

Add the beans and greens, then cook, stirring often, until the greens are tender, about another five minutes.

Serve sprinkled with Parmesan cheese.

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