Soup is a warm, comforting food that can fill you up and help you lose weight. It is the perfect food for those who want to cut down on calories and eat healthily without sacrificing flavour. If you want to substitute your heavy meals for easier and low-calorie alternatives, soups are an ideal choice.
You can always pick from a vast variety of soups be it chicken stock, bone broth, veggie soup, clear soups, etc. All it needs is a base and the veggies of your choice to provide the desired flavor and get several health benefits. In this blog we will discuss healthy soup recipes for weight loss
Here are 20 best healthy soup recipes for weight loss
1. Broccoli and Spinach Soup
Ingredients:
• 2 cups broccoli florets
• 2 cups spinach leaves
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth
• Salt and pepper to taste
Instructions:
• In a large pot, sauté onions and garlic until softened.
• Add broccoli, spinach, and vegetable broth. Bring to a boil.
• Reduce heat, cover, and simmer for 15-20 minutes.
• Blend the soup until smooth using a blender or immersion blender.
• Season with salt and pepper before serving.
Nutrition (per serving):
• Calories: 80
• Protein: 4g
• Fat: 1g
• Carbohydrates: 15g
• Fiber: 5g
2. Cabbage Soup
Ingredients:
• 1 small head cabbage, shredded
• 2 carrots, sliced
• 2 celery stalks, chopped
• 1 onion, diced
• 4 cups vegetable broth
• 1 can diced tomatoes
• 1 teaspoon Italian seasoning
• Salt and pepper to taste
Instructions:
• In a large pot, sauté onions until translucent.
• Add cabbage, carrots, celery, vegetable broth, diced tomatoes, and Italian seasoning. Bring to a boil.
• Reduce heat, cover, and simmer for 20-25 minutes.
• Season with salt and pepper before serving.
Nutrition (per serving):
• Calories: 90
• Protein: 3g
• Fat: 0.5g
• Carbohydrates: 20g
• Fiber: 6g
3. Zucchini and Basil Soup
Ingredients:
• 3 zucchinis, diced
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1 cup fresh basil leaves
• Salt and pepper to taste
Instructions:
• In a large pot, sauté onions and garlic until fragrant.
• Add zucchinis and vegetable broth. Bring to a simmer.
• Cook for 15-20 minutes or until zucchinis are tender.
• Stir in fresh basil leaves.
• Blend the soup until smooth.
• Season with salt and pepper before serving.
Nutrition (per serving):
• Calories: 70
• Protein: 3g
• Fat: 1g
• Carbohydrates: 15g
• Fiber: 4g
4. Lentil and Kale Soup
Ingredients:
• 1 cup lentils
• 2 cups kale, chopped
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1 teaspoon cumin
• Salt and pepper to taste
Instructions:
• In a large pot, sauté onions and garlic until softened.
• Add lentils, carrots, celery, cumin, salt, and pepper. Stir well.
• Pour in vegetable broth and bring to a boil.
• Reduce heat, cover, and simmer for 25-30 minutes or until lentils are tender.
• Stir in chopped kale and cook for an additional 5 minutes.
• Adjust seasoning if necessary before serving.
Nutrition (per serving):
• Calories: 180
• Protein: 10g
• Fat: 1g
• Carbohydrates: 35g
• Fiber: 12g
5. Tomato and White Bean Soup
Ingredients:
• 2 cans white beans, drained and rinsed
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1 can diced tomatoes
• 1 teaspoon dried thyme
• Salt and pepper to taste
Instructions:
• In a large pot, sauté onions and garlic until translucent.
• Add white beans, diced tomatoes, vegetable broth, thyme, salt, and pepper. Bring to a simmer.
• Cook for 15-20 minutes.
• Blend a portion of the soup to desired consistency.
• Season with additional salt and pepper if needed before serving.
Nutrition (per serving):
• Calories: 160
• Protein: 9g
• Fat: 1g
• Carbohydrates: 30g
• Fiber: 9g
6. Mushroom and Barley Soup
Ingredients:
• 230g mushrooms, sliced
• 1 onion, diced
• 2 cloves garlic, minced
• 1 cup pearl barley
• 4 cups vegetable broth
• 2 carrots, diced
• 2 celery stalks, diced
• 1 teaspoon thyme
• Salt and pepper to taste
Instructions:
• In a large pot, sauté onions and garlic until fragrant.
• Add mushrooms, carrots, celery, barley, thyme, salt, and pepper. Cook until mushrooms are tender.
• Pour in vegetable broth and bring to a boil.
• Reduce heat, cover, and simmer for 40-45 minutes or until barley is cooked.
• Adjust seasoning if necessary, before serving.
Nutrition (per serving):
• Calories: 200
• Protein: 7g
• Fat: 1g
• Carbohydrates: 40g
• Fiber: 10g
7. Chicken and Vegetable Soup
Ingredients:
• 400g chicken breast, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 1 onion, diced
• 4 cups chicken broth
• 2 cloves garlic, minced
• 1 teaspoon thyme
• Salt and pepper to taste
Instructions:
• In a large pot, sauté onions and garlic until softened.
• Add chicken, carrots, celery, thyme, salt, and pepper. Cook until chicken is no longer pink.
• Pour in chicken broth and bring to a boil.
• Reduce heat, cover, and simmer for 15-20 minutes or until vegetables are tender.
• Adjust seasoning if necessary before serving.
Nutrition (per serving):
• Calories: 180
• Protein: 25g
• Fat: 3g
• Carbohydrates: 10g
• Fiber: 2g
8. Spicy Black Bean Soup
Ingredients:
• 2 cans black beans, drained and rinsed
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1 can diced tomatoes with green chilies
• 1 teaspoon cumin
• 1 teaspoon chili powder
• Salt and pepper to taste
Instructions:
• In a large pot, sauté onions and garlic until softened.
• Add black beans, diced tomatoes, cumin, chili powder, salt, and pepper. Stir well.
• Pour in vegetable broth and bring to a simmer.
• Cook for 15-20 minutes.
• Adjust seasoning if needed before serving.
Nutrition (per serving):
• Calories: 150
• Protein: 8g
• Fat: 1g
• Carbohydrates: 30g
• Fiber: 10g
9. Sweet Potato and Ginger Soup
Ingredients:
• 2 large sweet potatoes, peeled and diced
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, minced
• 4 cups vegetable broth
• 1 teaspoon cinnamon
• Salt and pepper to taste
Instructions:
• In a large pot, sauté onions, garlic, and ginger until fragrant.
• Add sweet potatoes, vegetable broth, and cinnamon. Bring to a boil.
• Reduce heat, cover, and simmer for 20-25 minutes or until sweet potatoes are tender.
• Blend the soup until smooth.
• Season with salt and pepper before serving.
Nutrition (per serving):
• Calories: 120
• Protein: 2g
• Fat: 0.5g
• Carbohydrates: 30g
• Fiber: 5g
10. Red Lentil Soup
Ingredients:
• 1 cup red lentils
• 1 onion, chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1 teaspoon turmeric
• 1 teaspoon cumin
• Salt and pepper to taste
Instructions:
• In a large pot, sauté onions and garlic until softened.
• Add red lentils, carrots, celery, turmeric, cumin, salt, and pepper. Stir well.
• Pour in vegetable broth and bring to a boil.
• Reduce heat, cover, and simmer for 20-25 minutes or until lentils are cooked.
• Adjust seasoning if necessary before serving.
Nutrition (per serving):
• Calories: 160
• Protein: 10g
• Fat: 1g
• Carbohydrates: 30g
• Fiber: 10g
11. Carrot and Ginger Soup
Ingredients:
• 6 large carrots, chopped
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 4 cups vegetable broth
• Salt and pepper to taste
Instructions:
• In a large pot, sauté onions, garlic, and ginger until fragrant.
• Add chopped carrots and vegetable broth. Bring to a boil.
• Reduce heat, cover, and simmer for 20-25 minutes or until carrots are tender.
• Blend the soup until smooth using a blender or immersion blender.
• Season with salt and pepper before serving.
Nutrition (per serving):
• Calories: 100
• Protein: 2g
• Fat: 0.5g
• Carbohydrates: 25g
• Fiber: 5g
12. Potato Leek Soup
Ingredients:
• 4 potatoes, peeled and diced
• 2 leeks, white and light green parts only, chopped
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1 cup unsweetened almond milk
• Salt and pepper to taste
Instructions:
• In a large pot, sauté onions and garlic until softened.
• Add leeks and cook until tender.
• Add potatoes and vegetable broth. Bring to a boil.
• Reduce heat, cover, and simmer for 20-25 minutes or until potatoes are soft.
• Blend the soup until smooth.
• Stir in almond milk and season with salt and pepper before serving.
Nutrition (per serving):
• Calories: 150
• Protein: 3g
• Fat: 1g
• Carbohydrates: 30g
• Fiber: 5g
13. Butternut Squash Soup
Ingredients:
• 1 butternut squash, peeled, seeded, and cubed
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1 teaspoon nutmeg
• Salt and pepper to taste
Instructions:
• In a large pot, sauté onions and garlic until softened.
• Add butternut squash and vegetable broth. Bring to a boil.
• Reduce heat, cover, and simmer for 20-25 minutes or until squash is tender.
• Blend the soup until smooth using a blender or immersion blender.
• Stir in nutmeg and season with salt and pepper before serving.
Nutrition (per serving):
• Calories: 120
• Protein: 2g
• Fat: 0.5g
• Carbohydrates: 30g
• Fiber: 5g
14. Turkey and Vegetable Soup
Ingredients:
• 450g ground turkey
• 2 carrots, diced
• 2 celery stalks, diced
• 1 onion, diced
• 4 cups chicken broth
• 1 can diced tomatoes
• 1 teaspoon Italian seasoning
• Salt and pepper to taste
Instructions:
• In a large pot, cook ground turkey until browned.
• Add onions, carrots, and celery. Sauté until vegetables are tender.
• Pour in chicken broth and diced tomatoes. Bring to a boil.
• Reduce heat, cover, and simmer for 20-25 minutes.
• Season with Italian seasoning, salt, and pepper before serving.
Nutrition (per serving):
• Calories: 180
• Protein: 20g
• Fat: 4g
• Carbohydrates: 15g
• Fiber: 3g
15. Thai Coconut Curry Soup
Ingredients:
• 1 tablespoon coconut oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon red curry paste
• 4 cups vegetable broth
• 1 can coconut milk
• 2 cups mixed vegetables (such as bell peppers, broccoli, and cauliflower)
• Salt and pepper to taste
Instructions:
• In a large pot, heat coconut oil over medium heat. Add onions and garlic, sauté until softened.
• Stir in red curry paste and cook for 1 minute.
• Pour in vegetable broth and coconut milk. Bring to a simmer.
• Add mixed vegetables and cook until tender, about 10-15 minutes.
• Season with salt and pepper before serving.
Nutrition (per serving):
• Calories: 250
• Protein: 4g
• Fat: 20g
• Carbohydrates: 20g
• Fiber: 5g
16. Vegetarian Chili
Ingredients:
• 1 can black beans, drained and rinsed
• 1 can kidney beans, drained and rinsed
• 1 can diced tomatoes
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 bell pepper, chopped
• 1 cup corn kernels
• 2 cups vegetable broth
• 1 tablespoon chili powder
• Salt and pepper to taste
Instructions:
• In a large pot, sauté onions and garlic until softened.
• Add bell pepper and cook until softened.
• Stir in black beans, kidney beans, diced tomatoes, corn kernels, vegetable broth, chili powder, salt, and pepper.
• Bring to a boil, then reduce heat and simmer for 20-25 minutes.
• Adjust seasoning if necessary before serving.
Nutrition (per serving):
• Calories: 220
• Protein: 10g
• Fat: 1g
• Carbohydrates: 45g
• Fiber: 12g
17. Moroccan Chickpea Soup
Ingredients:
• 2 cans chickpeas, drained and rinsed
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1 can diced tomatoes
• 1 carrot, diced
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to taste
Instructions:
• In a large pot, sauté onions and garlic until translucent.
• Add chickpeas, diced tomatoes, vegetable broth, carrot, cumin, paprika, salt, and pepper. Bring to a simmer.
• Cook for 20-25 minutes.
• Adjust seasoning if needed before serving.
Nutrition (per serving):
• Calories: 180
• Protein: 8g
• Fat: 1g
• Carbohydrates: 35g
• Fiber: 10g
18. Spicy Shrimp and Vegetable Soup
Ingredients:
• 400g shrimp, peeled and deveined
• 2 cups mixed vegetables (such as bell peppers, zucchini, and snap peas)
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups chicken broth
• 1 can diced tomatoes with green chilies
• 1 teaspoon chili flakes
• Salt and pepper to taste
Instructions:
• In a large pot, sauté onions and garlic until softened.
• Add shrimp and cook until pink.
• Stir in mixed vegetables, diced tomatoes, chicken broth, chili flakes, salt, and pepper.
• Bring to a simmer and cook for 5-7 minutes until vegetables are tender.
• Adjust seasoning if necessary before serving.
Nutrition (per serving):
• Calories: 220
• Protein: 25g
• Fat: 2g
• Carbohydrates: 20g
• Fiber: 5g
19. Greek Lemon Chicken Soup
Ingredients:
• 1 lb chicken breast, cooked and shredded
• 4 cups chicken broth
• 2 carrots, diced
• 2 celery stalks, diced
• 1 onion, diced
• 2 cloves garlic, minced
• 1/2 cup pasta
• Juice of 2 lemons
• Salt and pepper to taste
Instructions:
• In a large pot, sauté onions and garlic until softened.
• Add chicken broth, carrots, and celery. Bring to a boil.
• Stir in pasta and cook according to package instructions.
• Add shredded chicken and lemon juice. Cook for another 5 minutes.
• Season with salt and pepper before serving.
Nutrition (per serving):
• Calories: 250
• Protein: 30g
• Fat: 3g
• Carbohydrates: 25g
• Fiber: 3g
20. Quinoa and Vegetable Soup
Ingredients:
• 1 cup quinoa
• 4 cups vegetable broth
• 2 carrots, diced
• 2 celery stalks, diced
• 1 onion, diced
• 2 cloves garlic, minced
• 1 zucchini, diced
• 1 can diced tomatoes
• 1 teaspoon Italian seasoning
• Salt and pepper to taste
Instructions:
• In a large pot, sauté onions and garlic until fragrant.
• Add carrots, celery, zucchini, vegetable broth, diced tomatoes, Italian seasoning, salt, and pepper. Bring to a boil.
• Stir in quinoa and reduce heat to a simmer.
• Cook for 15-20 minutes or until quinoa is cooked and vegetables are tender.
• Adjust seasoning if necessary before serving.
Nutrition (per serving):
• Calories: 200
• Protein: 7g
• Fat: 2g
• Carbohydrates: 35g
• Fiber: 7g
Conclusion
Introducing soup into your diet can offer numerous benefits for weight loss. As a low-calorie dish, soup helps to keep you feeling full for longer periods of time. Furthermore, the high fiber content in many soups aids in digestion and can help to regulate blood sugar levels. Consuming soup before meals can also reduce your overall calorie intake, as it helps to curb your appetite and prevent overeating.
FAQs
1. What is the healthiest soup you can eat?
The healthiest soup depends on its ingredients, but options like vegetable-based soups with lean protein, whole grains, and plenty of vegetables tend to be nutritious choices.
2. What kind of soup is good for your health?
Nutrient-rich soups such as vegetable, lentil, bean, or broth-based soups are generally good choices for health. They provide vitamins, minerals, fiber, and hydration without excess calories or unhealthy fats.
3. What is the best soup to eat on a diet?
Soups with a broth or vegetable base, packed with lean proteins like chicken or tofu, and loaded with fiber-rich vegetables are excellent options for those on a diet.
4. Which soup is good to reduce belly fat?
A soup with low calories, high in fiber and protein, nutrients with antioxidants are good to reduce belly fat
5. Which soup is high in calories?
Cream-based soups like clam chowder, potato soup, or cream of broccoli tend to be high in calories due to their use of heavy cream or cheese.