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.
20 Healthy Vegetables Soup Recipes for Weight Loss
1. Tomato Soup
Ingredients
- Fresh ripe tomatoes
- Water
- Onions
- Garlic
- Cucumber
- Vinegar
- Olive Oil
- Black pepper
- Salt
Instructions
- Heat the olive oil in a pan. Add in the garlic, tomato, onion, and cucumber.
- Cook the ingredients for 2 minutes over medium flame.
- Transfer the ingredients to a blender. Add in a little water and blend until smooth.
- Transfer the blended vegetables back to the pan. Add water as per your desired consistency.
- Add salt and black pepper. Let it come to a boil.
- Remove soup from the flame and garnish with fresh basil before enjoying.
Health Benefits of Weight Loss
- Tomato is a low calorie and low-fat vegetable which is great for weight loss.
- Tomato is rich in lycopene that protects against developing metabolic disorders. According to a study tomato juice (containing 32.5 g lycopene) reduces waist circumference in young women (1).
2. Dal Soup
Ingredients
- ¼ cup yellow lentils
- ¼ cup red lentils
- Chopped onions
- Chopped tomatoes
- Cumins
- Turmeric
- Salt
- Olive Oil
Instruction
- Cook the lentils.
- Heat olive oil in a pan.
- Add the cumin seeds and boil them for a few seconds.
- Add the chopped onion and cook for 2-3 minutes.
- Add in the chopped tomato and cook for 2-3 minutes.
- Add the pressure-cooked lentils.
- Stir and mix everything well.
- Cover and cook for 5 minutes.
- Add a teaspoon of ghee.
- Remove from the flame and garnish.
Health Benefits of Weight Loss
- Lentils are a rich source of protein providing 9g of protein per 100g. Protein helps to increase satiety thermogenesis, which is important for weight loss.
- Many studies suggest that pulse consumption is beneficial for weight loss as it is rich in protein, fiber, and slowly-digestible carbohydrates (2).
3. Barley Soup
Ingredients
- ½ cup whole barley
- Chopped Onion
- Chopped Carrot
- Garlic
- Mushroom
- Pepper
- Garam masala
- Salt
- Olive oil
Instructions
- Heat the olive oil and add the onion and garlic. Cook for 2 minutes.
- Add in the vegetables and barley.
- Add the mushrooms, salt, pepper, and garam masala.
- Cover the pan and cook for 20 minutes.
- Garnish with cilantro before serving.
Health Benefits for Weight Loss
- Barley is rich in soluble fibre called beta-glucan. that is effective in reducing body weight, visceral fat, BMI, and waist circumference (3).
- Carrots are rich in fibre adding bulk to the soup that makes you feel fuller for longer.
4. Pea Soup
Ingredients
- 1 ½ cups of fresh peas
- 1 cup vegetable broth
- Salt
- Olive oil
- Oats
- Black pepper
- Water
Instruction
- Heat the olive oil in a 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.
- Use a hand blender to blend the peas into a thick consistency.
- Sprinkle fennel powder and simmer for 5 minutes.
- Remove from the pan and serve hot.
Benefits for Weight Loss
- Peas are an excellent source of protein for vegans and vegetarians. Green peas provide 5 g of protein and 6 g of fiber per 100g.
- Peas contain soluble fibre called pectin which is more effective in reducing weight and is more satiating than other fibre.
5. Mix Vegetables Soup
Ingredients
- Chopped carrot
- Chopped cabbage
- Chopped tomatoes
- Chopped cucumber
- Black pepper
- Salt
- Olive oil
- Water
Instruction
- Heat the olive oil in a pan and add chopped onions. Cook until they turn brown.
- Add in the garlic and ginger. Cook for one minute.
- Add in the chopped tomatoes, chopped carrot, and chopped cabbage. Cook for one min.
- Add salt, pepper, and vegetable broth. Cover and cook for 10-15 minutes.
- Garnish with basil before serving.
Health Benefits for Weight Loss
- Including different types of vegetables makes it a healthy choice for lunch, dinner, and snacking. Vegetables present in the soup are low in calories and high in fibre making it ideal for weight loss.
6. Keto Broccoli Soup
Ingredients
- 1 Cup of broccoli
- 2-3 Cups of water
- 2 tablespoon butter
- Chopped spinach
- Chopped kale
- Salt
- Black pepper
Instruction
- Add the butter to the pan and heat.
- Add in the chopped garlic and cook until they turn brown.
- Add in the broccoli, spinach or kale. Add and cook for 4-5 minutes.
- Add salt and pepper.
- Transfer the veggies to a blender and blend until you get consistency you want.
- Add garnish as you like and serve hot.
Health Benefits for Weight Loss
- Broccoli is a low-calorie, low-fat, and fiber-rich vegetable that makes it ideal for people looking to shed some kgs (4).
7. Mushroom Soup
Ingredients
- 1 Cup Chopped Mushrooms
- Olive oil
- Garlic
- 1 Cup vegetable broth
- Pepper
- Salt
- Water
Instructions
- Add olive oil and butter to a pan and heat.
- Add in the garlic and cook until they turn golden brown.
- Add in the mushrooms, herbs as per requirement, pepper, and salt. Cook for 3 minutes.
- Add the water and cook for 2 minutes.
- Add vegetable broth. Stir, cover, and cook for 2 minutes more.
- Remove from the flame and serve hot.
Health Benefit for Weight Loss
- Mushrooms are rich in protein vitamins, and minerals and low in fat
- A study found that substituting mushrooms with red meat reduces weight, waist circumference, and total body fat (5).
8. Italian Vegetable Soups
Ingredients
- ½ cup whole wheat pasta
- Chopped onions
- Chopped carrot
- Chopped celery
- Garlic
- 1 cup vegetable broth
- Balck pepper
- Italian herbs
- Salt
- Olive oil
Instruction
- Add olive oil to a soup pot and heat it gently.
- Add garlic to enhance the flavor.
- Add chopped onions and celery.
- Cook for 2 minutes and add carrot, tomatoes, salt, and pepper.
- Stir in the vegetable broth.
- Add whole wheat pasta. Cover and cook until the pasta gets cooked.
- Add Italian mixed herbs and give it a final stir.
- Garnish with fresh basil before serving.
Health Benefits for Weight Loss
- Whole wheat is beneficial to improve satiety, reduces hunger, and lowers post-meal thermogenesis (6).
- Whole wheat pasta along with other vegetables and spices adds more bulk to the soup that makes you feel full for longer.
9. Cabbage Soup
Ingredients
- One medium chopped cabbage
- Chopped onion
- Chopped carrot
- Chopped tomatoes
- 2 cup of vegetable broth
- Salt
- Pepper
- Garlic
Instruction
- Sauté the onions and garlic in a pot until they turn soft brown.
- Add the chopped carrots, celery, and cabbage. Cook for 5 minutes.
- Add in the vegetable broth and add the chopped tomatoes.
- Add salt and pepper as per your preference.
- Stir for 20-25 minutes until the vegetables are tender.
- Serve hot. Enjoy this low-calorie soup for weight loss.
Health Benefits for Weight Loss
Vegetables such as cabbage may reduce fat deposition in the white adipose tissues and liver, thus preventing weight gain.
10. Beans Soup
Ingredients
- 1 cup of beans
- Chopped onions
- Chopped tomatoes
- Olive oil
- Garam masala
- Black pepper
- Turmeric Powder
- Salt
- Garlic
Instruction
- Heat the olive oil in a pan and add in the chopped garlic.
- Fry it for 10 seconds and then add in the chopped onions.
- When the onions turn golden, add in the chopped tomatoes.
- Add in salt, turmeric, black pepper, and coriander powder.
- Cook for a minute.
- Add beans of your choice.
- Add ¼ cup water, cover the pan, and let it cook for 5-7 minutes.
- Remove from the flame. Sprinkle garam masala, and your curry soup is ready!
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. Which soup is good for weight loss?
A soup containing ingredients rich in protein, fibre, vitamins and minerals is good for weight loss.
2. Which soup is best for belly fat?
A high protein, low calorie soup is best for belly fat
3. Is soup everyday good for weight loss?
Yes, soup every day is good for weight loss, provided the ingredients are healthy.
4. What are the 5 foods that burn belly fat?
5 best foods that burns belly fat are
- Avocados
- Cinnamon
- Apple Cider Vinegar
- Beans
- Broccoli
5. How to reduce belly fat?
To reduce belly fat, eat healthy and exercise regularly
