Bulking your meals with low calorie soups is a great way to lose weight. Soups are low in fat and calories, making them a perfect addition to your weight loss diet. Vegetable soups are ideal for weight loss as we get our daily dose of vitamins and minerals with relatively low calories. These are also fiber and water rich, which prevents you from overeating.
Soups improve satiety, so that we consume less the rest of the day. You can also add lean white meat to your soup to increase the protein content. There are several varieties of soups to choose from, ranging from rich creamy ones to slimming soups. Here are 10 easy and healthy recipes of diet soups for weight loss for you to try for dinner tonight.
Low Calorie Soups for Weight Loss
Low Calorie Soups for Weight Loss
1. Broccoli and Cannellini Bean Soup:
Serves: 6
Preparation Time: 20 minutes
Ingredients:
- 1 cup of vegetable broth
- 1 cup of water
- ½ kg of broccoli
- 1 cup of cannellini beans
- ¼ teaspoon of cayenne pepper
- ¼ teaspoon of ground pepper
- Salt to taste
Preparation:
Take a medium saucepan, and bring water and broth to boil. Add chopped broccoli and cook until it tenderizes. Add beans, salt, pepper and cook until the beans turn soft. Transfer the mixture into the blender and puree it. Pour it in a bowl and serve warm.
Nutritional value:
One serving provides 7 grammes fat, 20 mg cholesterol, 15 grams carbohydrates, 558 mg sodium, 11 grams of protein and 150 calories.
2. Carrot Soup:
Serves: 6
Preparation time: 1 hour
Ingredients:
Take a large saucepan, add oil and curry powder to it. Stir for 2 minutes and add carrots, celery and onion. Cook for 10 minutes and stir in the broth. Reduce the heat and simmer until the vegetables turn soft. Remove from the heat and let it stand for 10 minutes. Lay a paper towel over the soup to blot the excess oil that has risen to the top. Transfer the soup into the blender and pour the puree in the pan. Simmer it on medium flame and serve hot. One of the best soups for weight loss!
Nutritional value:
One serving of soup provides you with 133 calories, 4 mg of cholesterol, 390 mg sodium and 5 grams of protein.
Preparation time: 1 hour
Ingredients:
- 3 tablespoons of canola oil
- 2 teaspoons of curry powder
- 8 medium carrots, chopped
- 4 celery stalks
- 1 medium onion, chopped
- 1 cup of vegetable broth
- 1 tablespoon of lemon juice
- Salt to taste
Take a large saucepan, add oil and curry powder to it. Stir for 2 minutes and add carrots, celery and onion. Cook for 10 minutes and stir in the broth. Reduce the heat and simmer until the vegetables turn soft. Remove from the heat and let it stand for 10 minutes. Lay a paper towel over the soup to blot the excess oil that has risen to the top. Transfer the soup into the blender and pour the puree in the pan. Simmer it on medium flame and serve hot. One of the best soups for weight loss!
Nutritional value:
One serving of soup provides you with 133 calories, 4 mg of cholesterol, 390 mg sodium and 5 grams of protein.
3. Squash & Corn Soup:
Serves: 4
Preparation time: 30 mins
Ingredients:
Heat oil in a saucepan, add shallot and cook for 1 minute. Add squash and herbs, and keep stirring until the vegetables soften. Add vegetable broth and bring it to boil. Simmer for 5 minutes until the soup turns translucent. Puree the soup in a blender and blend till it acquires a smooth consistency. Transfer it to the saucepan, add sweet corn and cook until the corns soften. Remove from the heat and stir in the lemon juice. Garnish with herbs and serve.
Nutritional value:
One serving of this soup provides 111 calories, 6 mg cholesterol, 13 grams of calories, 5 grams of protein, and 500 mg of potassium.
Preparation time: 30 mins
Ingredients:
- 1 tablespoon of extra virgin olive oil
- 1 medium shallot, chopped
- 2 medium squash, chopped
- 3 teaspoon of oregano
- 2 cups vegetable stock
- ¼ salt
- 1 cup of sweet corn
- 1 teaspoon of lemon juice
Heat oil in a saucepan, add shallot and cook for 1 minute. Add squash and herbs, and keep stirring until the vegetables soften. Add vegetable broth and bring it to boil. Simmer for 5 minutes until the soup turns translucent. Puree the soup in a blender and blend till it acquires a smooth consistency. Transfer it to the saucepan, add sweet corn and cook until the corns soften. Remove from the heat and stir in the lemon juice. Garnish with herbs and serve.
Nutritional value:
One serving of this soup provides 111 calories, 6 mg cholesterol, 13 grams of calories, 5 grams of protein, and 500 mg of potassium.
4. Tomato Soup:
Serves: 8
Preparation time: 35 mins
Ingredients:
Heat butter and oil in a saucepan, and add garlic, onion and celery. Cook until the vegetables soften. Add tomato juice, thyme and cook on high heat for 10 minutes. Puree the soup in a blender and transfer to a bowl. Top it with salt and pepper.
Nutritional value:
One serving provides 70 calories, 3 grams of fat, 4 mg cholesterol, 3 grams of protein, 2 grams of fiber, and 420 mg of potassium.
Preparation time: 35 mins
Ingredients:
- 1 teaspoon of butter
- 2 teaspoons of olive oil
- 1 medium onion, chopped
- 2 cloves of garlic
- 2 cups of tomato juice
- 4 cups of vegetable stock
- 2 teaspoons of chopped thyme
- ½ teaspoon of salt
- ½ teaspoon of pepper
Heat butter and oil in a saucepan, and add garlic, onion and celery. Cook until the vegetables soften. Add tomato juice, thyme and cook on high heat for 10 minutes. Puree the soup in a blender and transfer to a bowl. Top it with salt and pepper.
Nutritional value:
One serving provides 70 calories, 3 grams of fat, 4 mg cholesterol, 3 grams of protein, 2 grams of fiber, and 420 mg of potassium.
5. Creamy Cucumber Soup:
Serves: 4
Preparation time: 35 mins
Ingredients:
Heat oil in a saucepan, and add garlic and onion to it. Cook, stirring continuously until this turns tender. Add lemon juice and cook for another 1 minute. Add cucumber, vegetable broth, salt, pepper, cayenne and simmer on medium heat until the cucumber turns soft. Transfer the soup into the blender and add herbs to it. Blend until the soup acquires a smooth consistency. Pour into a serving bowl and stir in the yoghurt. Garnish with parsley and serve the soup, or serve it chilled.
Nutritional value:
One serving provides 173 calories, 5 grams of fat, 2 mg cholesterol, 4 grams of protein, and 550 mg of potassium.
Preparation time: 35 mins
Ingredients:
- 1 tablespoon of extra virgin oil
- 2 cloves of garlic, minced
- 1 small onion, chopped
- 1 tablespoon of lemon juice
- 4 cups of peeled and chopped cucumber
- 1 ½ cup of vegetable broth
- ¼ teaspoon of black pepper
- A pinch of cayenne pepper
- ½ cup low fat yoghurt
- Salt to taste
Heat oil in a saucepan, and add garlic and onion to it. Cook, stirring continuously until this turns tender. Add lemon juice and cook for another 1 minute. Add cucumber, vegetable broth, salt, pepper, cayenne and simmer on medium heat until the cucumber turns soft. Transfer the soup into the blender and add herbs to it. Blend until the soup acquires a smooth consistency. Pour into a serving bowl and stir in the yoghurt. Garnish with parsley and serve the soup, or serve it chilled.
Nutritional value:
One serving provides 173 calories, 5 grams of fat, 2 mg cholesterol, 4 grams of protein, and 550 mg of potassium.
6. Cabbage Soup:
Serves: 2
Preparation time: 30 mins
Ingredients:
Heat olive oil in a saucepan and add celery, bell peppers, onion, garlic and carrot to it. Sauté until the vegetables tenderize. Pour in the vegetable broth and then add cabbage. Cook until the cabbage tenderizes. Stir in oregano, basil, cayenne pepper and salt. Serve and enjoy.
Preparation time: 30 mins
Ingredients:
- ½ head of cabbage
- 1 cup celery, diced
- 1 cup carrot, diced
- 1 capsicum, diced
- 3 cloves of garlic
- 4 cups of vegetable broth
- 1 teaspoon of oregano
- 1 teaspoon of basil
- ½ cayenne peppers
- ¼ teaspoon of black pepper powder
- Salt to taste
Heat olive oil in a saucepan and add celery, bell peppers, onion, garlic and carrot to it. Sauté until the vegetables tenderize. Pour in the vegetable broth and then add cabbage. Cook until the cabbage tenderizes. Stir in oregano, basil, cayenne pepper and salt. Serve and enjoy.
7. Oats and Vegetable Soup:
Serves: 4
Preparation time: 10 mins
Ingredients:
Preparation:
Heat oil in a deep pan and add garlic, ginger, green chilies and sauté on medium flame for a few minutes. Add carrots and sauté for 2 minutes. Finally, add the oats and sauté for 2 minutes. Then stir in soy sauce, vegetable broth and mix well. Bring it to boil and add salt, pepper, mint leaves and lemon juice. Mix well and cook on medium flame for 1 minute. Serve hot. This is another best low calorie soups for weight loss you can easily prepare!
Nutritional value:
One serving provides 2 grams of protein, 3 grams of fat, fiber 2 grams and 18 grams of Vitamin C.
Preparation time: 10 mins
Ingredients:
- 2 tablespoons of oil
- ½ cup of carrot, chopped
- 4 cloves of garlic
- 1/4th cup of mint leaves
- ½ cup of oats
- 1 teaspoon of soy sauce
- 3 cups of vegetable broth
- ½ teaspoon of black pepper
Preparation:
Heat oil in a deep pan and add garlic, ginger, green chilies and sauté on medium flame for a few minutes. Add carrots and sauté for 2 minutes. Finally, add the oats and sauté for 2 minutes. Then stir in soy sauce, vegetable broth and mix well. Bring it to boil and add salt, pepper, mint leaves and lemon juice. Mix well and cook on medium flame for 1 minute. Serve hot. This is another best low calorie soups for weight loss you can easily prepare!
Nutritional value:
One serving provides 2 grams of protein, 3 grams of fat, fiber 2 grams and 18 grams of Vitamin C.
8. Chicken Soup:
Serves: 8
Preparation time: 1 hour
Ingredients:
In a large saucepan, add coconut oil, onion, celery, chicken cubes, and cook for 5 minutes. Stir in curry powder and garlic, and cook again for 2 minutes. Add chicken broth, bay leaf, pepper, thyme, lemon juice and stir well. Finally add the salt, remove the bay leaf, and serve.
Nutritional value:
One serving provides 180 calories, 135 mg of sodium. 11 grams of carbs, 2 grams of fiber, 22 grams of protein and 70 mg of calcium.
Preparation time: 1 hour
Ingredients:
- 1 tablespoon of coconut oil
- 1 medium onion, chopped
- 2 celery stalks, chopped
- 2 cloves of garlic
- 1 tablespoon of curry powder
- 8 cups of chicken broth
- 1 bay leaf
- 3 cups of diced chicken
- 1/4th teaspoon of red pepper
- ½ teaspoon of thyme
- 1 teaspoon of lemon juice
- Salt to taste
In a large saucepan, add coconut oil, onion, celery, chicken cubes, and cook for 5 minutes. Stir in curry powder and garlic, and cook again for 2 minutes. Add chicken broth, bay leaf, pepper, thyme, lemon juice and stir well. Finally add the salt, remove the bay leaf, and serve.
Nutritional value:
One serving provides 180 calories, 135 mg of sodium. 11 grams of carbs, 2 grams of fiber, 22 grams of protein and 70 mg of calcium.
9. Black-Eyed Pea and Collard Greens Soup:
Serves: 6
Preparation time: 40 mins
Ingredients:
Pour olive oil in a saucepan, and add onion and garlic. Sauté until the onion turns translucent. Add carrots, potatoes, collard, black-eyed peas, basil, stock and oregano. Turn the heat to high and simmer for 20 minutes or till the vegetables turn tender. Stir in apple cider vinegar and season with salt and pepper.
Nutritional value:
One serving provides 11 grams of fiber, 50 carbohydrates, calories 180, protein 11 grams, calcium 125 mg, iron 4 mg.
Preparation time: 40 mins
Ingredients:
- 1 tablespoon of olive oil
- 4 cloves of garlic, minced
- 1 medium onion, chopped
- 2 medium carrots, chopped
- 3 medium red potatoes, chopped
- 3 cups of collard greens
- 3 cups of black-eyed peas
- 1 tablespoon of dried basil
- 1 tablespoon of oregano
- 1 tablespoon of apple cider vinegar
- 1/4th spoon of pepper
- Salt to taste
Pour olive oil in a saucepan, and add onion and garlic. Sauté until the onion turns translucent. Add carrots, potatoes, collard, black-eyed peas, basil, stock and oregano. Turn the heat to high and simmer for 20 minutes or till the vegetables turn tender. Stir in apple cider vinegar and season with salt and pepper.
Nutritional value:
One serving provides 11 grams of fiber, 50 carbohydrates, calories 180, protein 11 grams, calcium 125 mg, iron 4 mg.
10. Pumpkin Soup
Serves: 4
Preparation time: 30 mins
Ingredients:
Preparation:
In a saucepan, pour olive oil and sauté the onion until it turns golden brown. Add cumin powder and cook for another five minutes. Now add pumpkin, potato, pepper and salt, and cook for a while. Turn up the heat, and add stock and water. Cook for 20 minutes or until the vegetables turn soft. Transfer the soup to a blender and blend until smooth. Serve warm.
Nutritional Value:
One serving provides 6 grams of protein, 180 mg sodium, 18 grams of carbohydrates.
Here is how to make healthy soups for weight loss. Hope you will certainly try them and remember to share your feedback with us below.
Preparation time: 30 mins
Ingredients:
- 650 grams pumpkin, chopped
- 1 large onion, chopped
- 1 potato, chopped
- 1 tablespoon of olive oil
- 1 teaspoon of cumin powder
- 2 cups of vegetable stock
- 1 cup of water
- Salt to taste
- ¼ teaspoon pepper
Preparation:
In a saucepan, pour olive oil and sauté the onion until it turns golden brown. Add cumin powder and cook for another five minutes. Now add pumpkin, potato, pepper and salt, and cook for a while. Turn up the heat, and add stock and water. Cook for 20 minutes or until the vegetables turn soft. Transfer the soup to a blender and blend until smooth. Serve warm.
Nutritional Value:
One serving provides 6 grams of protein, 180 mg sodium, 18 grams of carbohydrates.
Here is how to make healthy soups for weight loss. Hope you will certainly try them and remember to share your feedback with us below.