11 Easy And Yummy Vegetable Soups For Weight Loss

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 best low-calorie, 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).

Data was collected on 9019 participants in 2015, and the study went on to examine the effects of personal diets on BMI. These included the mean BMI of whole-food plant-based diets (22·4 kg/m2), vegan diets (22·6 kg/m2), Paleo diets (23·9 kg/m2), and vegetarian diets (24·5 kg/m2). It was found that participants who followed their diets for more than 5 years had a comparatively low mean BMI than those who had been following it for 1-5 years.

So, try out some vegetable weight-loss soups to start the journey to a healthier you.

1. 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
• ½ small red onion, peeled
• 1 small green pepper, cored
• 2 cloves of garlic, peeled
• 1 tablespoon vinegar
• 2 tablespoons olive oil
• ¼ teaspoon cumin powder
• ½ teaspoon freshly ground black pepper
• Salt to taste
• Fresh basil to garnish

How To Prepare

1. Heat the oil in a pan. Add in the garlic, tomato, green bell pepper, onion, and cucumber.
2. Toss and cook for 2 minutes over medium flame.
3. 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.
4. Transfer the blended vegetables back to the pan. Adjust the consistency as you desire by adding water.
5. Add salt, cumin powder, and black pepper. Let it come to a boil.
6. Remove from the flame and garnish with fresh basil before serving.

Tips And Tricks

1. Add a pinch of sugar or a splash of honey if your tomatoes are too acidic.
2. Add a few sprigs of fresh thyme or rosemary for a deep earthy flavor.
3. Add a splash of cream or coconut milk for a creamier texture.
4. Garnish with handmade croutons or grated Parmesan for a delightful crunch and richness.

Benefits Of Tomato Soup For Weight Loss

1. Tomato is a low-calorie and low-fat vegetable (2).
2. 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 (3).
3. Cucumber is high in water and low in calories. It also exhibits lipid-lowering properties (4).
4. Green pepper (or capsicum) is rich in capsaicin, a bioactive component that regulates your appetite by increasing satiety (the feeling of fullness) (5). It was also found to decrease weight gain and lipid accumulation when given to rats on a high-fat diet (6).

Fun Fact

The history of vegetable soup dates back to the 5th-century Roman era. Cookbooks from that time mention onion soup, potage, and broth recipes.

2. Moong Soup Or Protein Dal Soup

Serves – 4; Prep Time – 10 mins; Cooking Time – 20 mins

Ingredients

• ¼ cup yellow lentils
• ¼ cup red lentils
• ½ medium-sized onion, chopped
• 1 medium-sized tomato, chopped
• 1 green chili, chopped
• 1 teaspoon cumin seeds
• ¼ teaspoon turmeric powder
• Salt to taste
• 1 teaspoon ghee
• 2 teaspoons olive oil or rice bran oil
• Cilantro to garnish

How To Prepare

1. Pressure cook the lentils.
2. Heat olive oil or rice bran oil in a pan.
3. Add the cumin seeds and let them splutter for a few seconds.
4. Add the chopped onion and cook for 2-3 minutes over medium flame.
5. Add in the chopped tomato, green chili, turmeric, and salt.
6. Cook for 3 minutes and then add the pressure cooked lentils.
7. Stir and combine everything well.
8. Cover and cook for 5 minutes.
9. Top it with a teaspoon of ghee.
10. Remove from the flame and garnish with cilantro.

Tips And Tricks

1. While the onions are sauteing, add a teaspoon of minced garlic and ginger. This improves the soup’s flavor and adds an aromatic basis.
2. Simmer the lentils in vegetable or chicken stock rather than water to give the soup a deeper flavor.
3. Squeeze in a little lemon juice before serving to balance the flavors and liven its appearance.

Benefits Of Moong Dal Soup

1. Lentils are a concentrated source of plant protein (100 g of boiled lentils provide 9 g of protein) (7). Thus, they increase satiety and thermogenesisⁱ  The production of heat/energy in warm-blooded organisms required to digest, absorb and discard nutrients out of the body. . A diet rich in protein helps build lean muscle mass and aids weight loss (8).
2. 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 (9).

3. Barley Soup

Serves – 2; Prep Time – 10 mins; Cooking Time – 20 mins

Ingredients

• ½ cup whole barley
• 2 cloves garlic, chopped
• ½ medium onion, chopped
• ½ cup chopped carrot
• ¼ cup chopped celery
• 1 cup vegetable broth
• ¼ cup diced mushrooms
• ½ teaspoon pepper
• A pinch of garam masala
• Salt to taste
• 2 tablespoons olive oil
• Cilantro for garnish

How To Prepare

1. Heat the oil and add the onion and garlic. Cook for 2 minutes.
2. Add in the vegetables and barley.
3. Add the mushrooms, broth, salt, pepper, and garam masala.
4. Cover and cook for 20 minutes over medium flame.
5. Garnish with cilantro before serving.

Tips And Tricks

1. Soak the barley for at least half an hour before cooking. As a result, the soup will cook faster and have a creamier, softer texture.
2. Add a splash of apple cider vinegar or a dash of lemon juice just before serving to balance the earthy aromas.
3. Use toasted cumin or fennel seeds for a crunch in flavor.

Benefits Of Barley Soup For Weight Loss

1. Barley is rich in 𝛃- glucan, a soluble fiber that is effective in reducing body weight, visceral fatⁱ  The fat around the abdomen accumulated over time due to one’s diet, lifestyle, or alcohol consumption. , BMI, and waist circumference (10).
2. Barley is a whole grain cereal that is low in glycemic indexⁱ  A list of foods rated according to their carbohydrate content and their effect on the blood sugar level when consumed. . Thus, it improves glucose response when taken for lunch or dinner (11).
3. Carrots are high in fiber (12). Therefore, they add bulk to the soup that makes you feel fuller for longer.

4. Peas Soup

Serves – 2; Prep Time – 5 mins; Cooking Time – 20 mins

Ingredients

• 1 ½ cups of fresh peas
• 1 cup vegetable broth
• ¼ cup zucchini (optional)
• Salt to taste
• 1 teaspoon of almond flour or crushed/powder oats
• ¼ teaspoon fennel powder
• ½ teaspoon pepper powder
• 1 tablespoon olive oil

How To Prepare

1. Heat the oil in a soup pot and add in the chopped onions.
2. Cook for 2 minutes and then add the green peas.
3. Stir and cook for a minute and add the zucchini, the vegetable broth, salt, and pepper.
4. Cover and cook for 15 minutes over medium flame.
5. Open the lid and use a hand blender to blend the peas into a thick consistency.
6. If you want to make it thicker, you can add one teaspoon of almond flour or oats flour.
7. Sprinkle fennel powder and simmer for 5 minutes.
8. Serve hot.

Tips And Tricks

1. Add a handful of fresh basil or mint for a burst of freshness that goes well with peas.
2. Briefly toast the peas in a small amount of olive oil for a flavor boost before adding them to the soup. This adds a nutty depth to it.
3. Add a pinch of chili flakes or a splash of lemon juice to balance the taste if your peas are extremely sweet.

Benefits Of Peas Soup In Weight Loss

1. 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.
2. Peas contain soluble pectin fiber, which is more effective in reducing weight and is more satiating compared to pea protein (14).

5. Easy Garbanzo Beans Curry Soup

Serves – 2; Prep Time – 10 mins; Cooking Time – 20 mins

Ingredients

• 1 cup canned garbanzo beans
• ½ cup chopped Swiss chard
• ½ large onion, chopped
• 1 medium tomato, chopped
• 2 cloves of garlic
• ½ teaspoon turmeric powder
• ½ teaspoon coriander powder
• ½ teaspoon black pepper
• 2 teaspoons olive oil
• ¼ teaspoon garam masala
• Salt to taste

How To Prepare

1. Heat the oil in a pan and toss in the chopped garlic.
2. Let it fry for 10 seconds and then add in the chopped onions.
3. When the onions turn golden, add in the chopped tomatoes.
4. Mash the tomatoes with the back of the spatula.
5. Add in salt, turmeric, black pepper, and coriander powder.
6. Cook for a minute.
7. Add in the canned garbanzo beans (no need to cook them further as they are already cooked and ready to serve).
8. Add ¼ cup water, cover, and let it cook for 5-7 minutes.
9. Remove the lid, add in the Swiss chard. Give it a stir, cover, and cook for 5 minutes more.
10. Remove from the flame. Sprinkle garam masala, and your curry soup is ready!

Tips And Tricks

1. Grate a tiny bit of ginger and cook it alongside the onions and garlic for a flavor depth.
2. Use fresh tomatoes rather than canned ones if you like a fresher flavor. Chop them for a chunkier texture or puree them for a smoother base.
3. Squeeze some fresh lemon juice before serving to balance the taste, especially if the curry is rich.

Benefits Of Easy Garbanzo Beans Curry Soup For Weight Loss

1. Garbanzo beans are a rich source of plant protein and fiber. 100 g of beans contain 9 g of protein and 8 g of fiber (15).
2. Chickpeas are effective in reducing body weight and waist circumference (16).
3. Swiss chard is loaded with vitamins, minerals, and fiber that add extra bulk to this weight loss diet soup (17).

6. Weight Watchers Vegetable Soup

Serves – 2; Prep Time – 10 mins; Cooking Time – 20 mins

Ingredients

• ½ cup shredded cabbage
• ¼ cup chopped carrot
• 2 bay leaves
• ¼ cup red bell pepper
• 2 medium-sized tomatoes, chopped
• ¼ cup cucumber, sliced and halved
• 2 cloves of garlic, grated
• 1 ½ cups vegetable broth
• 2 teaspoons olive oil
• ½ teaspoon freshly ground black pepper
• Salt to taste
• Fresh basil leaves to garnish

How To Prepare

1. Heat the oil in a pan and add chopped onions. Cook until they turn translucent.
2. Add in the garlic and ginger. Cook for 15 seconds.
3. Add in the chopped tomatoes, chopped carrot, and shredded cabbage. Cook for 1 min.
4. Add in the bay leaves, salt, pepper, and vegetable broth. Cover and cook over medium flame for 10-15 minutes.
5. Garnish with basil before serving.

Tips And Tricks

1. Add a few sprigs of parsley, rosemary, or thyme while the soup is cooking to add more flavor. Remove them before serving and the base will remain aromatic.
2. Add a handful of Swiss chard, spinach, or kale in the last few minutes of cooking to add nutrition and color.

Benefits of Weight Watchers Vegetable Soup

1. Including more vegetables in your soup makes it a healthy choice for lunch, dinner, and snacking. Vegetables are low in calories and high in fiber. Thus, they aid weight loss by improving satiety and regulating your hunger pangs (1).

Cassandra, a runner and a blogger, shares her experience of drinking cabbage soup. She followed a seven day cleanse diet of soups which helped her in weight loss. She writes, “I weighted myself before my run and I was down nine pounds. After my run BINGO! I was down 10 pounds, and I was a happy girl driving back home.” However, Cassandra also acknowledged how the first few days were difficult, but she’s glad she went through with it. In this regard, she offers some advice, where she states, “My advice is to not work out the week of the diet/cleanse because there’s nothing I want more after a work out than recovery food like eggs and coffee. Plus you’re consuming so few calories that you seriously don’t have any to burn, so it’s just going to make you feel sick and terrible (i).”

7. Keto Broccoli Soup

Serves – 2; Prep Time – 5 mins; Cooking Time – 20 mins

Ingredients

• 1 cup broccoli florets
• 2-3 cups of water
• ¼ cup fresh cream
• 2 teaspoon butter
• ¼ cup chopped celery
• ¼-½ cup of spinach or kale (optional)
• ½ teaspoon black pepper
• Salt to taste

How To Prepare

1. Add in the butter to a heated pan.
2. Toss in the chopped garlic and cook until they turn brown.
3. Add in the broccoli, celery, spinach or kale. Toss and cook for 4-5 minutes over medium flame.
4. Add salt and pepper.
5. Transfer the veggies to a blender and blend until you get a smooth consistency.
6. Transfer to a serving soup plate and add a generous amount of fresh cream.

Tips And Tricks

1. Add some shredded Parmesan or cheddar cheese to the soup to give it a rich, cheesy taste that goes well with the broccoli.
2. Use bone broth for a richer, more flavorful, and keto-friendly alternative to water.
3. Add a bit of hot sauce, red pepper flakes, or cayenne pepper to the soup if you like a little spiciness.

Benefits Of Keto Broccoli Soup For Weight Loss

1. Broccoli is a low-calorie, low-fat, and fiber-rich vegetable that is the perfect choice for anyone watching their weight (18).
2. After fermenting in the gut, dietary fiber produces short-chain fatty acids (SCFAs) that improve gastrointestinal health (19).

8. Protein-Packed Mushroom Soup

Serves – 2; Prep Time – 10 mins; Cooking Time – 20 mins

Ingredients

• 1 cup chopped mushrooms
• 1 teaspoon butter
• 1 tablespoon olive oil
• 2 cloves of garlic, minced
• ½ teaspoon mixed Italian dried herbs
• ½ teaspoon onion powder
• ½ cup white wine
• 1 cup vegetable broth
• 2 teaspoons all-purpose flour
• ½ teaspoon pepper
• Salt to taste
• Parsley to garnish

How To Prepare

1. Add olive oil and butter to a heated pan.
2. Add in the garlic cloves and cook until they turn golden brown.
3. Add in the mushrooms, mixed Italian herbs, onion powder, pepper, and salt. Cook for 3 minutes.
4. Add the white wine and cook for 2 minutes.
5. Add in the flour and vegetable broth. Stir, cover, and cook for 2 minutes more.
6. Remove from the flame.
7. Garnish with parsley.

Tips And Tricks

1. Use a variety of mushrooms, such as portobello, shiitake, or cremini, in addition to the white mushrooms for added flavor depth and texture.
2. Use almond flour or coconut flour in place of the all-purpose flour to thicken the soup without adding extra carbohydrates if you are on a low-carb or ketogenic diet.
3. After taking the soup off of the heat, you can add a dash of heavy cream or coconut cream for a creamier texture.

Benefits Of Protein-Packed Mushroom Soup

1. Mushrooms are rich in high-quality protein, vitamins, and minerals and low in fat (20).
2. A year-long study conducted at Johns Hopkins Bloomberg School of Public Health found that substituting mushrooms with red meat reduces weight, waist circumference, and total body fat (21).

9. Delish And Quick Thai Soup

Serves – 2; Prep Time – 10 mins; Cooking Time – 20 mins

Ingredients

• 1 cup cubed butternut squash
• ½ cup carrot, diced
• 1 medium-sized tomato, chopped
• 1 medium-sized onion, chopped
• 2 cups of vegetable broth
• 1-inch ginger, grated
• 2 cloves of garlic, minced
• 2 tablespoons Thai red curry
• ½ can unsweetened coconut milk
• Juice of half a lime
• 2 green chilies, sliced
• 1 teaspoon brown sugar
• 2 tablespoons olive oil
• Salt to taste

How To Prepare

1. Heat a soup pot and add olive oil.
2. Add in the chopped onion, minced garlic, and grated ginger. Cook for 2 minutes.
3. Add in the butternut squash, carrots, and tomatoes. Cook for 2 minutes.
4. Add the vegetable broth, Thai red curry paste, salt, lime juice, and coconut milk. Cover and cook for 7 minutes.
5. Remove from the flame and stir in the sliced green chilies.
6. Serve hot.

Tips And Tricks

1. For a fragrant, fresh finish, sprinkle with fresh cilantro or Thai basil leaves.
2. Add additional brown sugar if you prefer a sweeter soup, but make sure to balance it with the lime juice’s acidity to keep the taste profile well-rounded.
3. Before serving, mix about half of the soup for an extra creamy texture.

Benefits Of Delish And Quick Thai Soup

1. Butternut squash is low in calories and fat and high in fiber (22).
2. It contains both soluble and insoluble fiber. Dietary fiber controls appetite and reduces energy intake (23).

10. Italian Vegetable Soup

Serves – 2; Prep Time – 10 mins; Cooking Time – 20 mins

Ingredients

• ½ cup whole wheat pasta
• ½ cup chopped, ripe tomatoes
• 1 medium onion, chopped
• ¼ cup carrot, chopped
• ½ cup celery, chopped
• 1 sprig of thyme
• 1 bay leaf
• 1 ½ cups vegetable broth
• 4 garlic cloves, minced
• ½ cup canned butter beans
• 3 tablespoons Parmesan, shredded
• 1 tablespoon olive oil
• Salt to taste
• ½ teaspoon Italian mixed herbs
• ½ teaspoon black pepper
• Fresh basil for garnish

How To Prepare

1. Heat the olive oil in a soup pot and add crushed garlic to enhance the flavor.
2. Cook for a few seconds and add chopped onions and celery.
3. Cook for 2 minutes and add carrot, tomatoes, salt, and pepper.
4. Stir in the vegetable broth.
5. Toss in the bay leaf and wheat pasta. Cover and cook until the pasta gets cooked.
6. Open the lid, add Italian mixed herbs, and give it a final stir.
7. Garnish with fresh basil before serving.

Tips And Tricks

1. Toast the pasta for one to two minutes in the olive oil before adding it to the broth. This improves the dish’s flavor and gives it a pleasant depth.
2. You can add fresh parsley or oregano in addition to basil to enhance the herbaceous flavor.
3. Serve the soup with a piece of garlic bread or toasted crusty bread to absorb the broth and provide a satisfying crunch.

Benefits Of Italian Vegetable Soup For Weight Loss

1. Whole-wheat improves satiety, reduces hunger, and lowers post-meal thermogenesis (24).
2. When whole-wheat pasta is combined with vegetables and spices, it adds more bulk to the soup that makes you feel full for longer.

11. Cabbage Soup

Serves – 2; Prep Time – 10 mins; Cooking Time – 20 mins

Ingredients

• 1 head of cabbage, chopped
• 6 cups vegetable broth
• 1 onion, chopped
• 3 carrots, sliced
• 3 celery stalks, chopped
• 1 can (14 oz) of diced tomatoes
• 3 cloves of garlic, minced
• Salt and pepper, to taste

How To Prepare

1. Sauté the onions and garlic in a large pot until they turn soft.
2. Add in the carrots, celery, and cabbage. Cook for 5 minutes.
3. Pour in the vegetable broth and add the diced tomatoes.
4. Season the soup with salt and pepper.
5. Simmer for 20-25 minutes until the vegetables are tender.
6. Serve hot. Enjoy this low-calorie soup for weight loss.

Tips And Tricks

1. Add a protein source, such as cooked beans, lentils, or even some grilled chicken or turkey, for a more filling meal.
2. Add a dash of hot sauce or a pinch of red pepper flakes if you like a spicy kick.
3. Blanch the cabbage for a little while before adding it to the soup to lessen its bitterness.

Benefits Of Cabbage Soup for Weight Loss

1. The glucosinolate derivatives found in cruciferous vegetables such as cabbage may reduce fat deposition in the white adipose tissues and liver, thus preventing weight gain (25).
2. It may also curb your appetite, thus reducing your food and calorie intake

Fun Fact

Pocket soup was popular with travelers during the 18th century. This dehydrated soup was reboiled with water or green pea flour to prepare instant soup or porridge.

Infographic: Why Are Vegetable Soups Healthy?

Vegetable soups are often part of weight-loss diets. However, they have more far-reaching benefits not many people are aware of. The following infographic sheds light on such beneficial aspects. Take a look!

Illustration: StyleCraze Design Team

Frequently Asked Questions

Can I meal prep these vegetable soups for the week?

Yes, you can prepare these vegetable soups in advance for the week and keep them in the refrigerator for up to 3 to 4 days or freeze them for extended storage.

Can I eat vegetable soup for every meal to lose weight faster?

It is not advisable to consume vegetable soup for every meal. Although it is nutrient-dense, only a varied, balanced diet promotes long-term weight control. You may include vegetable soup along with other healthy options for weight loss and to improve your overall health.

Can I add protein to vegetable soup for weight loss?

Yes, you can improve the nutritional profile of the vegetable soup and support your weight loss goals by adding protein to it. Protein keeps you feeling full for longer and may help reduce your overall calorie intake (26).

Which soup is best for weight loss?

For weight loss, you can opt for soups that are high in fiber, low in calories, and loaded with vegetables. Broth-based soups, like those made from vegetables or chicken broth, make excellent choices as they are low in calories and still are filling.

Is it okay to eat vegetable soup every day?

Yes, it is generally okay to eat vegetable soup every day as part of a balanced diet. Vegetable soup is filling, low in calories, and is a good source of fiber, vitamins, and minerals (27). However, including a variety of foods from all dietary categories is essential for optimal health.

Can I freeze vegetable soup for later use?

Yes. You can store vegetable soup in the freezer for later use. However, storing the soup in the freezer on the same day you have prepared it is ideal. While soup in the freezer may not be as fresh, it still does retain most of its nutritional value.

Illustration: Easy And Yummy Vegetable Soups For Weight Loss

Image: Stable Diffusion/StyleCraze Design Team

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Madhu SharmaRD

Madhu Sharma is a member of the National Executive Committee of IDA. She has been associated for almost three decades with Pediatric Nutrition at PGI while serving in the Gastroenterology Department (20 years) and then the Advanced Pediatric Center (10 yrs) at PGIMER, Chandigarh.

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