Do you wish to lose weight but do not want to give up your diet? Healthy Vegetable Soup Recipes For Weight Loss is the best solution for you. These soups are totally made of healthy foods giving you a chance to revive and achieve your weight loss goal.
Weight Loss Vegetable Soup
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Trying to shed some pounds or get healthier? Try this easy, flavorful soup that’s ready in 30 minutes and loaded with veggies!! Very filling and hearty! Zero WW Smart Points!!
Ingredients
3 tablespoons olive oil
2 cups sweet Vidalia or yellow onion, peeled and diced small (about 1 large onion)
1 cup celery, diced small (about 2 stalks)
4 garlic cloves, peeled and finely minced
4 cups green cabbage, sliced into thin ribbons (about 1/4 to 1/2 head depending on size)
1 medium/large red bell pepper, seeded, trimmed, and diced small
1 medium/large yellow or orange bell pepper, seeded, trimmed, and diced small
1 cup carrots, peeled, trimmed, and sliced thin (about 1 1/2 large carrots)
1 cup green beans, trimmed into 1-inch pieces (I prefer fresh but frozen may be substituted)
1 cup sliced mushrooms (baby portobello, white, or your favorite)
64 ounces (8 cups) low-sodium vegetable broth
one 15-ounce can petite-diced tomatoes (I use low-sodium)
1 1/2 cups edamame or one 15-ounce cans garbanzo, cannellini, or kidney beans, drained and rinsed; optional (I use low-sodium beans)
3 bay leaves
1 teaspoon cumin
1 teaspoon dried oregano
1 teaspoon dried thyme
1/2 teaspoon dried rosemary
pinch cayenne pepper, optional and to taste
2 to 3 teaspoons salt, or to taste
1 teaspoon black pepper, or to taste
3 cups broccoli florets
2 cups zucchini, diced small (about 1 1/2 large zucchini)
1 to 2 tablespoons lemon juice, optional (brightens up the flavor)
Instructions
To a large Dutch oven or stockpot, add the oil, onion, celery, and saut‚ over medium-high heat for about 7 minutes, or until vegetables begin to soften. Stir intermittently.
Add the garlic and saut‚ for another 1 to 2 minutes. Stir intermittently.
Add the cabbage, peppers, carrots, green beans, mushrooms, and saut‚ for another 5 minutes, or until vegetables begin to soften. Stir intermittently.
Add the vegetable broth, diced tomatoes, optional beans or edamame, bay leaves, cumin, oregano, thyme, rosemary, optional cayenne, salt, pepper, and bring to a boil. Allow mixture to boil gently for about 5 minutes.
Add the broccoli, zucchini, optional lemon juice, and boil 3 to 5 minutes, or until broccoli and zucchini are crisp-tender. Remove bay leaves.
Taste soup and add additional salt, pepper, or herbs, to taste. Amount of salt will vary based on how salty the brand of vegetable broth used is, how salty the canned tomatoes and optional beans are, and personal preference. At any time while making the soup, if the overall liquid level is lower than you like and you prefer more broth, adding a cup or two of water is okay, noting you can always adjust the salt and seasoning levels.
Serve immediately.
Notes
Soup will keep airtight in the fridge for 5 to 7 days or in the freezer for up to 6 months.
Easy And Yummy Vegetable Soups For Weight Loss
A weight loss diet doesn’t have to be bland when you got these veggie soup recipes!
Do you want to shed some weight and become healthier? Try out these vegetable soups to kickstart your weight loss journey.
Vegetable diet soup is one of the healthy dishes to have for lunch or dinner. Fresh and healthy vegetables are not only low in calories and fat but also packed with fiber, vitamins, and minerals (1
So, try out some vegetable weight-loss soups to start the journey to a healthier you.
- Tomato Soup
Serves – 2; Prep Time – 5 mins; Cooking Time – 15 mins
Ingredients
4 large ripe tomatoes, seeded
4-6 cups of water based on the size of the tomatoes.
1 English cucumber, peeled and seeded
« small red onion, peeled
1 small green pepper, cored
2 cloves of garlic, peeled
1 tablespoon vinegar
2 tablespoons olive oil
¬ teaspoon cumin powder
« teaspoon freshly ground black pepper
Salt to taste
Fresh basil to garnish
How To Prepare
Heat the oil in a pan. Add in the garlic, tomato, green bell pepper, onion, and cucumber.
Toss and cook for 2 minutes over medium flame.
Transfer the ingredients to a blender. Add in a little water and blend until smooth. You may also add a dash of olive oil while blending the vegetables.
Transfer the blended vegetables back to the pan. Adjust the consistency as you desire by adding water.
Add salt, cumin powder, and black pepper. Let it come to a boil.
Remove from the flame and garnish with fresh basil before serving.
Benefits Of Tomato Soup For Weight Loss
Tomato is a low-calorie and low-fat vegetable
The lycopene in tomato protects against developing metabolic disorders. A study published in Nutrition found that the supplementation of tomato juice (containing 32.5 g lycopene) reduces waist circumference in young women
Cucumber is high in water and low in calories. It also exhibits lipid-lowering properties (4).
Green pepper (or capsicum) is rich capsaicin, a bioactive component that regulates your appetite by increasing satiety (the feeling of fullness) . It was also found to decrease weight gain and lipid accumulation when given to rats on a high-fat diet
- Moong Soup Or Protein Dal Soup
Serves – 4; Prep Time – 10 mins; Cooking Time – 20 mins
Ingredients
¬ cup yellow lentils
¬ cup red lentils
« medium-sized onion, chopped
1 medium-sized tomato, chopped
1 green chili, chopped
1 teaspoon cumin seeds
¬ teaspoon turmeric powder
Salt to taste
1 teaspoon ghee
2 teaspoons olive oil or rice bran oil
Cilantro to garnish
How To Prepare
Pressure cook the lentils.
Heat olive oil or rice bran oil in a pan.
Add the cumin seeds and let them splutter for a few seconds.
Add the chopped onion and cook for 2-3 minutes over medium flame.
Add in the chopped tomato, green chili, turmeric, and salt.
Cook for 3 minutes and then add the pressure cooked lentils.
Stir and combine everything well.
Cover and cook for 5 minutes.
Top it with a teaspoon of ghee.
Remove from the flame and garnish with cilantro.
Benefits Of Moong Dal Soup
Lentils are a concentrated source of plant protein (100 g of boiled lentils provide 9 g of protein) Thus, they increase satiety and thermogenesis. A diet rich in protein helps build lean muscle mass and aids weight loss
A study published in the journal Advances In Nutrition states that pulse consumption is beneficial for weight loss as it is rich in protein, fiber, and slowly-digestible carbohydrates. Pulses also have a low glycemic index and load
- Barley Soup
Serves – 2; Prep Time – 10 mins; Cooking Time – 20 mins
Ingredients
« cup whole barley
2 cloves garlic, chopped
« medium onion, chopped
« cup chopped carrot
¬ cup chopped celery
1 cup vegetable broth
¬ cup diced mushrooms
« teaspoon pepper
A pinch of garam masala
Salt to taste
2 tablespoons olive oil
Cilantro for garnish
How To Prepare
Heat the oil and add the onion and garlic. Cook for 2 minutes.
Add in the vegetables and barley.
Add the mushrooms, broth, salt, pepper, and garam masala.
Cover and cook for 20 minutes over medium flame.
Garnish with cilantro before serving.
Benefits Of Barley Soup For Weight Loss
Barley is rich in ??- glucan, a soluble fiber that is effective in reducing body weight, visceral fat, BMI, and waist circumference
Barley is a whole grain cereal that low in glycemic index. Thus, it improves glucose response when taken for lunch or dinner
Carrots are high in fiber . Therefore, they add bulk to the soup that makes you feel fuller for longer.
- Peas Soup
Serves – 2; Prep Time – 5 mins; Cooking Time – 20 mins
Ingredients
1 « cups of fresh peas
1 cup vegetable broth
« medium onion, chopped
Salt to taste
1 teaspoon of almond flour or crushed/powder oats
¬ teaspoon fennel powder
« teaspoon pepper powder
1 tablespoon olive oil
How To Prepare
Heat the oil in a soup pot and add in the chopped onions.
Cook for 2 minutes and then add the green peas.
Stir and cook for a minute and add the vegetable broth, salt, and pepper.
Cover and cook for 15 minutes over medium flame.
Open the lid and use a hand blender to blend the peas into a thick consistency.
If you want to make it thicker, you can add one teaspoon of almond flour or oats flour.
Sprinkle fennel powder and simmer for 5 minutes.
Serve hot.
Benefits Of Peas Soup In Weight Loss
100 g of peas provide 5 g of protein and 6 g of fiber (13). This is a great combination of nutrients for weight loss.
Peas contain soluble pectin fiber, which is more effective in reducing weight and is more satiating compared to pea protein
- Easy Garbanzo Beans Curry Soup
Serves – 2; Prep Time – 10 mins; Cooking Time – 20 mins
Ingredients
1 cup canned garbanzo beans
« cup chopped Swiss chard
« large onion, chopped
1 medium tomato, chopped
2 cloves of garlic
« teaspoon turmeric powder
« teaspoon coriander powder
« teaspoon black pepper
2 teaspoons olive oil
¬ teaspoon garam masala
Salt to taste
How To Prepare
Heat the oil in a pan and toss in the chopped garlic.
Let it fry for 10 seconds and then add in the chopped onions.
When the onions turn golden, add in the chopped tomatoes.
Mash the tomatoes with the back of the spatula.
Add in salt, turmeric, black pepper, and coriander powder.
Cook for a minute.
Add in the canned garbanzo beans (no need to cook them further as they are already cooked and ready to serve).
Add ¬ cup water, cover, and let it cook for 5-7 minutes.
Remove the lid, add in the Swiss chard. Give it a stir, cover, and cook for 5 minutes more.
Remove from the flame. Sprinkle garam masala, and your curry soup is ready!
Benefits Of Easy Garbanzo Beans Curry Soup For Weight Loss
Garbanzo beans a rich source of plant protein and fiber. 100 g of beans contain 9 g of protein and 8 g of fiber
Chickpeas are effective in reducing body weight and waist circumference (16).
Swiss chard is loaded with vitamins, minerals, and fiber that add extra bulk to this weight loss diet soup
Healthy Soups That Can Help Support Weight Loss
Even if losing weight isn’t one of your goals, these nutritious recipes are worth adding to your meal rotation.
During the cold, wintery months, few things beat a comforting bowl of soup. But warming you up is only one of the things this dish is good for. “Soup can and should be a part of your healthy diet. It can also be a weight watcher’s best friend,” says Christine Palumbo, RD, who is based in Chicago.
That’s thanks in part to the fact that soup can be high in nutrients while generally low in calories, says Shilpi Agarwal, MD, a family physician based in Washington, DC.
To make a weight-friendly soup, you simply need the right ingredients.
Veggies are one of them, Palumbo says. “The vast majority of soups contain at least some vegetables, which can be challenging for some people to otherwise bring into their diet,” she explains. Noshing on veggies may help lower your risk for heart disease and stroke, keep certain cancers at bay, and stabilize blood sugar levels, which may help curb your appetite, according to the Harvard T.H. Chan School of Public Health.
Lean protein is another must-have soup ingredient if you’re looking to lose weight. A diet rich in protein can help you feel full compared with lower-protein diets, and this may aid weight management, according to a meta-analysis published in June 2016 in the Journal of the Academy of Nutrition and Dietetics. Lean protein keeps total and saturated fat low, per the U.S. Department of Agriculture (USDA). When preparing soup, consider options like beans, lentils, and shredded boneless, skinless white meat chicken.
The consistency of soup could also help fill your belly. “Because you generally have to sip soup, it takes a while to consume, and you’ll likely feel full sooner when eating soup,” says Palumbo.
Dr. Agarwal has found this in her practice, too. “When my patients incorporate healthy soup into their diet, it really helps to localize and identify hunger signals and avoid overeating because the warmer liquid takes longer to eat,” she says. Research suggests that people eat fewer calories at mealtime when they start with a bowl of broth-based soup, compared with those who went straight to the entr‚e.
1. Creamy Carrot and Cauliflower Soup
Calling all carrot soup lovers! “I love carrots because they add dimension and are a good source of vitamins and minerals,” says Agarwal. Plus, this creamy version from Amy Gorin, RDN, isn’t actually made with cream, but it does include a superstar ingredient in addition to the carrots: cauliflower. This cruciferous veggie contains vitamin C, per the USDA, as do the carrots, notes the USDA. Vitamin C can help your body heal and protect your cells from things like harmful free radicals, according to the Mayo Clinic. For extra protein, the soup is garnished with Greek yogurt and dry-roasted pumpkin seeds.
Per serving (serves 6): 110 calories, 5g total fat (1g saturated fat), 3g protein, 10g carbohydrates, 4g fiber, 6g sugar, 190mg sodium
2.Spicy Black Bean Soup With Ancho Chile Pepitas
For ample flavor and protein, this spicy black bean soup from Marisa Moore, RDN, is hard to beat. “Beans and soups are made for each other,” says Palumbo. The soup not only packs 17 grams (g) of filling protein, courtesy of the black beans and pepitas, but the beans also dial up the fiber content. Fiber is important because it can help you stick to a healthy weight, according to the Mayo Clinic. Plus, the jalape¤o peppers add extra nutrient perks, like vitamin C, notes the USDA – and an extra kick!
Per serving (serves 4): 254 calories, 3g total fat (1g saturated fat), 17g protein, 42g carbohydrates, 15g fiber, 1g sugar, 243mg sodium
3.Roasted Butternut Squash Soup
Butternut squash is a soup all-star due to its vitamins, minerals, and fiber, says Palumbo. But there’s one key nutrient in the squash that really stands out. “Butternut squash provides beta-carotene, which once converted to vitamin A in the body, helps bolster immune and eye health,” says Palumbo. And per the USDA, 1 cup cubed contains 1,140 micrograms of vitamin A, which helps organs like your lungs, heart, and kidneys work as they should, notes the National Institutes of Health (NIH). This recipe from Amy Kimberlain, RDN, contains onion and carrots, too, for an extra bang for your health buck.
Per serving: (serves 6): 180 calories, 5.7g total fat (1g saturated fat), 5.2g protein, 32.1g carbohydrates, 5.5g fiber, 6.8g sugar, 54.6mg sodium
4.Parsnip Pear Soup
This sweet and savory soup from Jessica Levinson, RDN, pairs perfectly with any winter dish. Plus, it’s a great one to serve if you have any vegan guests – it’s dairy-free but still has a velvety consistency from the starchy parsnips. Not to mention, parsnips and pears are loaded with health bonuses. For one, both contain fiber, according to the USDA, making this soup an excellent source. Parsnips have potassium, too, the USDA notes, which is a mineral that helps your heart, muscles, and nerves function well, according to Harvard Health Publishing.
Per serving (serves 8): 163 calories, 3g total fat (1g saturated fat), 5g protein, 30g carbohydrates, 6g fiber, 13g sugar, 645mg sodium