Weight loss does not need to be difficult or compromise with boring meals. Healthy low calorie soups for weight loss are the perfect alternative for a satisfying meal without tons of calories. Incorporating nutritious soups can be the best companion to support your body in the journey. Generally, soups made from water, vegetables, and lean proteins keep you satisfied for a longer period, and thus, the chances of overeating at your next meal are reduced.
Regardless of whether you are a fan of vegetables, lean proteins, or warm comforting flavours, there are many healthy soup recipes for weight loss to prepare and enjoy.
Let’s go through some easy-to-prepare soups at home that require simple ingredients and support your weight loss journey with overall wellness.
5 Quick Healthy Soups For Weight Loss
1. Classic Vegetable Lentil Soup
The main sources of fibre and plant protein in this soup are lentils and a wide range of fresh vegetables. It assists in calming down hunger without adding a significant number of calories to your daily intake.
Ingredients Needed:
- 2 tablespoons of olive oil
- 1 large onion, chopped
- 1 leek (white part only), sliced
- 4 garlic cloves, minced
- 1 teaspoon dried thyme
- 1 teaspoon ground cumin
- 2 celery stalks, chopped
- 2 large carrots, chopped
- 2 tablespoons tomato paste
- 8 cups chicken stock (or vegetable broth for the vegetarian version)
- 2 cups French green lentils (rinsed and picked over)
- Salt and pepper to taste
- Extra virgin olive oil for drizzling
Recipes
- In a large pot, heat olive oil over medium heat. Add the onion, leek, garlic, thyme, and cumin. Cook the mixture for 5 minutes until the vegetables have softened.
- Add the celery, carrots, and tomato paste. Continue cooking for another 5 minutes while stirring frequently.
- Fill the pot with the chicken stock and add the lentils. Heat to a boil, then lower the heat to a simmer.
- Let the mixture cook uncovered for 50-60 minutes or until the lentils are soft. Stir the mixture occasionally, and if more stock or water is needed, add it.
- Add salt and pepper to taste. Mix in the red wine vinegar or wine if you are using it.
- Enjoy your meal while it is still hot and drizzled with extra virgin olive oil. If you like, sprinkle with Parmesan cheese.
2. Spicy Ginger Chicken Soup
This is yet one of the best low calorie soups for weight loss, which is full of lean chicken and metabolism-boosting ginger, making the body warm and also helping the digestive process. The spices, in general, help facilitate the reduction of inflammation and, at the same time, give support to the body’s natural healing practices.
Ingredients Needed
- 2 tablespoons olive oil
- 1 pound boneless, skinless chicken breasts
- Thinly sliced, large onion chopped
- 3 garlic cloves minced
- 2-inch piece of fresh ginger
- Peeled and grated, 1-2 fresh red chillies, sliced (adjust to your spice level),
- 6 cups chicken broth
- 2 medium carrots, sliced
- 2 stalks of celery, chopped
- 1 tablespoon soy sauce or tamari
- Juice of 1 lime
Recipe
- Warm the olive oil in a big pot that is placed over medium heat. In this pot, put the onion, garlic, ginger, and sliced chillies. Continue cooking for about 3-4 minutes till the aroma is released.
- Put the sliced chicken on top of the vegetables and let it cook until the surface is white, roughly 5 minutes.
- Follow this with the chicken broth that should be heated until the liquid is boiling. Include the carrots and celery, and cover with the lid for 15 and 20 minutes.
- To give the soup the desired tangy flavour, add soy sauce and lime juice. Use the salt and pepper to season the dish.
- Do not forget to sprinkle the fresh cilantro or parsley over your soup before serving to add that delicious, refreshing touch.
3. Detox Tomato and Spinach Soup
Besides that, the soup is packed with antioxidants and vitamins from tomatoes and spinach, and it also cleanses the body of toxins and makes the skin radiant while still giving support to sustainable weight loss.
Ingredients Needed
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 3 garlic cloves, minced
- 4 cups fresh tomatoes, chopped (or canned diced tomatoes)
- 4 cups fresh spinach leaves
- 4 cups vegetable broth or water
- 1 teaspoon dried basil or fresh if available
- Salt and pepper to taste
- Juice of half a lemon
Recipe
- In a large pot, heat olive oil over medium heat. Add onion and garlic, and sauté until softened and aromatic, about 5 minutes.
- Add the chopped tomatoes and cook for about 5 minutes, stirring occasionally.
- Pour in the vegetable broth and bring to a boil. After boiling, reduce the heat and simmer for 10 minutes.
- Put in the fresh spinach and the dried basil. Let it cook for another 3-5 minutes until the spinach is wilted.
- Blend the soup until it is smooth with an immersion blender or a regular blender.
- Add salt, pepper, and lemon juice to taste. Mix it well and then serve it warm.
4. Creamy Cauliflower Soup (Dairy-Free)
Created with cauliflower as the main ingredient, this rich soup is a great low-calorie alternative to the regular dairy-containing ones and still provides fibre and nutrients to keep the consumers satisfied and energised.
Ingredients Needed
- Cauliflower pieces from 1 big head.
- Olive oil 1 tbsp.
- 1 medium, chopped onion
- Garlic – 3 cloves, minced.
- Vegetable broth: 4 cups.
- Unsweetened almond milk, 1 cup (or any plant-based milk).
- Salt and pepper to taste.
- Optional: fresh thyme or parsley for garnish
Recipe:
- Put the olive oil to warm in a large pot over medium heat. Add onion and garlic, and sauté until soft and fragrant (about 5 minutes).
- Put the cauliflower pieces and vegetable broth into the pot. Let it come to a boil, then lower the heat and cook for 15-20 minutes until the cauliflower is soft.
- Blend the soup with a hand blender, or if it’s too hot, take half of the soup and blend it in the blender until smooth.
- Add almond milk to the soup and warm it up to serving temperature without boiling.
- Add salt and pepper to taste. Use fresh herbs if you want to.
5. Miso and Seaweed Soup
Although it is light, the soup is full of probiotics; thus, it supports gut health as well as digestion with a savoury flavour, which is important during weight loss.
Ingredients Needed
- 4 cups of water.
- 2 tablespoons of miso paste (either white or yellow).
- 1 tablespoon of dried seaweed (wakame), rehydrated for 5 minutes and drained.
- 1 cup of soft tofu, chopped into small pieces.
- 2 green onions, cut into very thin pieces.
- Optional: a little piece of kombu (dried kelp) to enhance the flavour.
Recipe:
- Water should be heated to a gentle simmer in a pot for 5 minutes.
- Put the rehydrated seaweed and tofu cubes into the pot. Warm very gently, and do not bring to a boil.
- In a small bowl, take some hot broth from the pot and dissolve the miso paste in it, and add it to the pot.
- Green onions can be added to the soup just before serving for a nice fresh taste.
Conclusion:
Healthy soup recipes for weight loss, when incorporated into your daily diet, can turn out to be a tasty and efficient way to get rid of the extra kilos. These soups are low in calories but, at the same time, they are full of vital nutrients and fibre, which help to prolong the feeling of satiety and also give energy; thus, the desire to overeat is lower.
If any disease condition is accompanied by specific dietary restrictions, for instance, persons with hypothyroidism might have to refrain from certain fermented foods such as miso. That is why it is very important to take advice from a certified dietitian.
Like Sheenam from Patiala, Punjab’s best nutritionist for weight loss, can help you prepare the best diet plan and provide the best advice for weight loss.
