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Vegetable Soup Recipe, Benefits, Calories & Weight Loss

Published : Oct 14, 2022 5 mins read Updated On : Oct 30, 2023

That feeling of comfort when you take a sip of hot, creamy, and thick soup is magic. A bowl of soup is a perfect way to satisfy your hunger and get healthy nutrition simultaneously. One doesn’t have to be a master chef to prepare a good healthy tasty soup, there are plenty of simple recipes on how to make vegetable soup. Making soup is a great way to let go of your inner chef and go crazy with the ingredients.

Vegetable soup is excellent for weight loss. Vegetable soup is considered by many as an ideal lunch or dinner option. Soup is made by mixing multiple ingredients. Hence it helps to cover all the different food groups required by the body.

Vegetable Soup Recipe, Benefits, Calories & Weight Loss

Let’s look at some of the classic vegetable soup recipes:

1. Vegetable Manchow Soup


• Refined Oil
• Soy Sauce
• Salt
• Giger
• Corn Flour
• Onion
• Carrot
• Spring Onion
• Pepper
• Red Chilies
• Garlic
• Cabbage
• Water


• Fine chop all the vegetables and keep them aside. Heat oil in a pan, add ginger, and garlic saute well with salt and pepper, add veggies, and cook until soft and chili paste.
• Add veg stock, mix well, add soy sauce and bring it to a boil. Mix corn flour with a little water.
• Add corn flour slurry and let it boil for a minute. Finish it with lemon juice and check the seasoning.
• Serve hot. Garnish with spring onion.

Nutrition Info

• Calories – 233
• Protein – 7g
• Fat – 5g
• Carbs – 39g
• Fiber – 10g

Vegetable Soup Recipe, Benefits, Calories & Weight Loss

2. Vegetable Quinoa-Mixed Veg Soup


• Carrots
• Babbage
• Peas
• Sweet Corn
• Bean
• Spring Onions
• Water
• Garlic
• Ginger
• Salt
• Vinegar
• Pepper
• Vegetable Oil


• Chop vegetables finely and put them aside
• Add oil to the pan.
• Add the ginger, garlic, and spring onions and saute them for a minute. Add all the veggies and saute them for 2-3 minutes on a high flame.
• Add water to the sauteed vegetables and cover the pan with a lid to cook the veggies. Add the corn kernels and quinoa to the slightly boiled veggies.
• Once the vegetable starts boiling in water, pour the cornstarch in.
• Add salt, sugar, and pepper powder to the soup.
• Garnish the soup with some coriander leaves and serve it hot.

Nutritional Info

• Calories – 80 kcal
• Protein – 2g
• Carbohydrates – 13g
• Fat – 3g
• Fiber – 2g

Vegetable Soup Recipe, Benefits, Calories & Weight Loss

Benefits of Vegetable Soups:

  • Helps with Weight loss

For someone who wants to lose weight, it is important to include soup in the diet. Vegetable Soup has low calories and fats. Soups not only fulfill the sudden hunger pangs but also prevent one from overeating.

Vegetable soups are made using different ingredients, so people can add a whole bunch of other healthy ingredients to them. Ingredients such as ginger, lemon, pomegranate, etc. help detox and wash away the harmful toxins from the stomach and help to give you that lean and toned physique.

  • Improves Digestion

Vegetable soup is rich in fiber, which helps to optimize intestinal bowel movement, facilitates proper absorption of nutrients, and eases digestion. The common practice of eating vegetable soup before a meal helps to digest the food eaten afterward. Vegetable soup prevents flatulence, constipation, and other gastrointestinal troubles.

  • Source of Hydration

One of the main ingredients in the soup is water. Water helps to nourish the body and keep the skin fresh. The presence of vital nutrients such as carbohydrates, proteins, fats, vitamins, and minerals provides the body with much-needed energy.

  • Provides Antioxidants

Vegetables like Broccoli, spinach, carrots, and potatoes used frequently in soup, are rich sources of antioxidants. Antioxidants help to shield the body from oxidative free radical damage and thus prevent the body from the various signs of aging like wrinkles, fine lines, spots, dark circles, blemishes, etc. Regular consumption of a vegetable-rich soup prevents early signs of aging and improves the quality of the skin.

  • Preserve Nutrition

The great thing about making soup is that the preparation itself is a way to preserve the nutrition of the ingredients. Because the vegetables are sauteed and not overcooked, the nutritional content of the vegetables remains in the broth, nourishing the body.

  • Promotes Heart Health

Vegetables are a healthy source of food. Vegetables are low in calories and unsaturated fats, which is good for the heart. Consuming a healthy bowl of vegetable soup prevents the accumulation of debris or bad cholesterol within the arteries. This prevents atherosclerosis, heart attacks, heart blocks, etc., and maintains healthy blood circulation.

Vegetable Soups for Babies:

One of the best ways to introduce vegetables into your baby’s life is through vegetable soup. Vegetable soup helps to activate taste buds in babies. It also provides them with overall nutrition. Let’s look at some common but healthy vegetable soups for babies.

1. Spinach Soup


• Chopped spinach leaves
• Salt
• Boiled potatoes
• Water


• Boil spinach leaves
• Make puree in a blender
• Add potatoes to the puree
• Warm the puree before serving

2. Tomato Soup


• Medium-sized tomatoes
• Salt
• Pepper
• Butter
• Water


• Boil the tomatoes and make a puree
• Add salt and pepper
• Add water and warm the puree

Benefits of Vegetable Soup for Babies:

  • Introducing Vegetables to the diet

Many parents struggle to introduce healthy vegetables into their baby’s regular diet. Parents can track their children by adding small pieces of vegetables into the broth of a soup. It may look like it is taking an easy way out, but it will have positive effects on the health of the baby.

  • Provides Complete Nutrition

When people make vegetables, they discard the water and with-it water-soluble nutrients. Vegetable soups added with rice, pulses, and legumes are rich sources of nutrition. Such soups help to cover all the essential food groups. But in the case of soup, all the ingredients make it to the baby’s tummy.

  • Source of Hydration

It depends on the person on how much water they want to add to the soup. But it still is an excellent way to provide hydration to the baby.


It is clear that a soup made with a variety of healthy ingredients is highly beneficial for overall health and wellness. Soup helps with weight loss and digestion. It also prevents gastric anomalies, strengthens bones, and promotes heart functioning.

You don’t have to go to a fancy restaurant to enjoy a good healthy and delicious bowl of soup. Look for how to make vegetable soup at home and you will find many recipes for healthy vegetable soup.

If you are someone who just does not have the time to make soup right from scratch, then try GoodEatz instant protein soup. With 10X More Instant Protein, it has been carefully selected to suit your daily nutritional needs.

This soup is delicious and healthy, and each serving has 10g (50%) of instant protein and 2g (10%) of dietary fiber. It also contains essential superfoods that help your daily immunity, such as Tulsi & Curcumin. It is entirely vegan and plant-based, free of soy, sugar, palm oil, trans fat, and cholesterol.

If all this is not convincing enough, then you must know that all the flavors of Goodeatz like lentils, mushrooms, and mixed veg are approved by the top Indian chef Sanjeev Kapoor. So don’t wait to experience this mouthwatering soup now!

Soumil Vartak
Soumil Vartak
Fitness and Nutrition

Soumil is a health & wellbeing enthusiast whose passion is to explore new about fitness. He enjoys writing about health, fitness, nutrition and anything related to health. His technical knowledge o... Read More

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