When it comes to weight loss, one of the most effective ways to achieve your goals is by incorporating nutritious and filling soups into your diet. Not only are they delicious, but they can also help you cut down on calorie intake while providing a boost of essential vitamins and minerals. In this article, we will explore 20 mouth-watering and healthy weight loss soup recipes that will not only satisfy your cravings but also support your weight loss journey.
From spicy lentil and vegetable soups to creamy cauliflower and kale soups, we have curated a list of the most delicious and nutritious weight loss soups that you can easily make at home. With a variety of flavors and ingredients, there is something for everyone on this list. Whether you are looking for a detox soup or a hearty meal, our collection of weight loss soup recipes has got you covered.
Spicy Lentil and Vegetable Soup
This hearty soup is a flavorful blend of lentils, aromatic spices, and colorful vegetables, perfect for a comforting meal on a chilly day. With its moderate level of spiciness, this recipe is sure to satisfy your taste buds.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 carrots, peeled and sliced
– 1 red bell pepper, seeded and sliced
– 1 can (14.5 oz) diced tomatoes
– 4 cups vegetable broth
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper, to taste
– Optional: jalapeño or other hot peppers, for added heat
Instructions:
1. Heat oil in a large pot over medium-high heat.
2. Add onion, garlic, carrots, and bell pepper; cook until vegetables are tender, about 5 minutes.
3. Add lentils, diced tomatoes, broth, cumin, smoked paprika, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until lentils are tender.
4. Taste and adjust seasoning as needed.
5. Serve hot, garnished with chopped fresh cilantro or scallions, if desired.
Cooking Time: 35-45 minutes
Creamy Cauliflower and Kale Soup
Warm up with this comforting and nutritious soup, perfect for a chilly evening or a pick-me-up any time of the year.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 cups of kale leaves, stems removed and chopped
– 4 tablespoons of butter
– 1 medium onion, diced
– 3 cloves of garlic, minced
– 1/2 cup of heavy cream
– 4 cups of vegetable broth
– Salt and pepper to taste
Instructions:
1. In a large pot, melt the butter over medium heat. Add the onion and cook until softened, about 5 minutes.
2. Add the garlic and cook for an additional minute.
3. Add the cauliflower and kale, cooking until the greens have wilted and the cauliflower is tender, about 10-12 minutes.
4. Use an immersion blender to puree the soup until smooth.
5. Stir in the heavy cream and vegetable broth. Season with salt and pepper to taste.
6. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 20-25 minutes
Turmeric Ginger Detox Soup
Kickstart your day with a warm and comforting bowl of Turmeric Ginger Detox Soup, packed with anti-inflammatory properties to boost your immune system.
Ingredients:
– 2 tablespoons olive oil
– 1 onion, diced
– 3 cloves garlic, minced
– 1 teaspoon grated fresh ginger
– 1 teaspoon ground turmeric
– 4 cups vegetable broth
– 1/2 cup coconut milk (optional)
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the diced onion and cook until translucent, about 3-4 minutes.
3. Add the minced garlic and grated ginger; cook for an additional minute.
4. Stir in the ground turmeric and vegetable broth.
5. Bring the mixture to a boil, then reduce heat and simmer for 15-20 minutes or until the soup has thickened slightly.
6. If desired, stir in coconut milk for added creaminess.
7. Season with salt and pepper to taste.
8. Garnish with fresh cilantro leaves, if desired.
Cooking Time: 20-25 minutes
Low-Calorie Chicken and Quinoa Soup
This comforting soup is a perfect blend of protein-rich chicken, fiber-filled quinoa, and veggies, making it an excellent option for a healthy meal. With only 220 calories per serving, you can indulge in this guilt-free goodness without compromising on taste.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs
– 2 cups low-sodium chicken broth
– 1 cup quinoa, rinsed and drained
– 1 medium onion, diced
– 2 cloves garlic, minced
– 1 medium red bell pepper, diced
– 1 can (14.5 oz) diced tomatoes
– 1 tsp dried thyme
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a large pot, sauté the onion, garlic, and bell pepper in a little water until tender.
2. Add the chicken, chicken broth, quinoa, diced tomatoes, and thyme. Bring to a boil, then reduce heat and simmer for 25-30 minutes or until the quinoa is cooked.
3. Season with salt and pepper to taste.
4. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 35-40 minutes
Zucchini and Spinach Green Soup
This refreshing soup is a perfect blend of summer’s best – zucchini and spinach. With its creamy texture and vibrant green color, it’s a great way to get your daily dose of veggies.
Ingredients:
– 2 medium zucchinis
– 1 package fresh spinach leaves
– 2 tablespoons olive oil
– 1 small onion, chopped
– 4 cups vegetable broth
– 1/2 cup heavy cream or half-and-half (optional)
– Salt and pepper to taste
Instructions:
1. Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook until softened, about 3-4 minutes.
2. Add the zucchinis and cook for an additional 5 minutes, or until they start to soften.
3. Add the spinach leaves and vegetable broth. Bring to a boil, then reduce heat and simmer for 10-15 minutes, or until the vegetables are tender.
4. Use an immersion blender or transfer the soup to a blender and puree until smooth.
5. If desired, stir in the heavy cream or half-and-half. Season with salt and pepper to taste.
6. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 20-25 minutes
Tomato Basil Soup with Chickpeas
This hearty soup combines the flavors of fresh tomatoes, basil, and chickpeas for a satisfying and healthy meal.
Ingredients:
– 1 can (14.5 oz) diced tomatoes
– 2 cups vegetable broth
– 1/2 cup cooked chickpeas
– 2 tbsp olive oil
– 2 cloves garlic, minced
– 1/4 cup fresh basil leaves, chopped
– Salt and pepper to taste
– Optional: 1/4 cup heavy cream or Greek yogurt for added creaminess
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the minced garlic and cook until fragrant, about 1 minute.
3. Add the diced tomatoes, vegetable broth, chickpeas, salt, and pepper. Stir to combine.
4. Bring the mixture to a simmer and let cook for 20-25 minutes or until the flavors have melded together.
5. Stir in the chopped basil leaves.
6. Taste and adjust seasoning as needed. If desired, add heavy cream or Greek yogurt for an extra creamy texture.
7. Serve hot, garnished with additional basil leaves if desired.
Cooking Time: 20-25 minutes
Broccoli and White Bean Soup
Warm up with this comforting and nutritious soup that combines the flavors of broccoli, white beans, and aromatic spices. This recipe makes a perfect meal for a chilly evening or a quick lunch.
Ingredients:
– 1 bunch broccoli (about 4 cups), trimmed
– 1 can cannellini beans (15 oz), drained and rinsed
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon dried thyme
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 4 cups vegetable broth
– 1 cup heavy cream (optional)
Instructions:
1. In a large pot, heat the olive oil over medium heat. Add the onion and garlic; cook until softened, about 5 minutes.
2. Add the broccoli, beans, thyme, salt, and pepper. Cook for 3-4 minutes or until the broccoli starts to soften.
3. Pour in the vegetable broth and bring to a boil. Reduce heat and simmer for 15-20 minutes or until the broccoli is tender.
4. Use an immersion blender (or transfer the soup to a blender) to puree until smooth.
5. If desired, stir in the heavy cream. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 25-30 minutes
Asian-Inspired Miso Soup with Tofu
Warm up with this comforting and flavorful soup, infused with the savory goodness of miso and the tender bite of tofu. This easy-to-make recipe is a perfect blend of traditional Japanese flavors and modern simplicity.
Ingredients:
– 2 cups vegetable broth
– 1 tablespoon white miso paste
– 1/4 cup cubed firm tofu
– 1/2 cup sliced shiitake mushrooms
– 1/4 cup chopped scallions (green onions)
– 1 teaspoon grated ginger
– Salt and pepper, to taste
– Sesame oil and soy sauce, for serving (optional)
Instructions:
1. In a large pot, combine broth and miso paste. Whisk until smooth.
2. Bring the mixture to a simmer over medium heat.
3. Add tofu, mushrooms, scallions, and ginger. Cook for 5-7 minutes or until the vegetables are tender.
4. Season with salt and pepper to taste.
5. Serve hot, drizzled with sesame oil and soy sauce if desired.
Cooking Time: 15-20 minutes
Moroccan Spiced Carrot Soup
A vibrant and aromatic soup that combines the sweetness of carrots with the warmth of Moroccan spices.
Ingredients:
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 4 cups carrot juice (or 2 cups chopped fresh carrots)
– 2 teaspoons ground cumin
– 1 teaspoon smoked paprika
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon ground cardamom
– 1/4 teaspoon cayenne pepper
– 1 can (14.5 oz) diced tomatoes
– Salt and black pepper, to taste
– Fresh parsley or cilantro, for garnish
Instructions:
1. Heat oil in a large pot over medium heat.
2. Add onion and cook until softened, about 5 minutes.
3. Add garlic and cook for an additional minute.
4. Stir in cumin, smoked paprika, cinnamon, cardamom, and cayenne pepper; cook for 1 minute.
5. Pour in carrot juice (or add chopped carrots) and diced tomatoes.
6. Season with salt and black pepper to taste.
7. Simmer soup for 20-25 minutes or until flavors have melded together.
8. Serve hot, garnished with parsley or cilantro.
Cooking Time: 25-30 minutes
Cabbage and Turkey Meatball Soup
A hearty and comforting soup that combines the savory flavors of turkey meatballs with the crunch of sautéed cabbage. This recipe is perfect for a chilly evening or as a nutritious meal prep option.
Ingredients:
– 1 medium-sized onion, finely chopped
– 2 cloves of garlic, minced
– 1 pound ground turkey
– 1/2 cup breadcrumbs
– 1 egg
– 1 tablespoon Worcestershire sauce
– 1 teaspoon dried oregano
– Salt and pepper to taste
– 4 cups chicken broth
– 1 medium-sized cabbage, chopped
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a bowl, combine ground turkey, breadcrumbs, egg, Worcestershire sauce, and oregano. Mix well.
3. Form into meatballs and bake for 15-20 minutes or until cooked through.
4. In a large pot, sauté chopped onion and garlic in a little oil until softened.
5. Add the cooked meatballs, chicken broth, and chopped cabbage to the pot. Bring to a boil, then reduce heat and simmer for 10-12 minutes or until the cabbage is tender.
6. Season with salt and pepper to taste.
7. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 30-40 minutes
Roasted Red Pepper and Tomato Soup
Savor the sweet and smoky flavors of roasted red peppers and fresh tomatoes in this comforting soup. Perfect for a chilly evening or as a flavorful start to a meal.
Ingredients:
– 4 large red bell peppers
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 garlic cloves, minced
– 2 cups chopped fresh tomatoes (or 1 can of diced tomatoes)
– 4 cups vegetable broth
– 1/2 teaspoon smoked paprika
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Place red bell peppers on a baking sheet, drizzle with olive oil, and roast for 30-40 minutes or until charred.
3. Remove peppers from the oven and let cool. Peel off skin, remove seeds, and chop into small pieces.
4. In a large pot, sauté onion and garlic until softened.
5. Add roasted red pepper, chopped tomatoes, vegetable broth, smoked paprika, salt, and pepper. Bring to a simmer.
6. Reduce heat and let soup cook for 20-25 minutes or until heated through.
7. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: 45-55 minutes
Greek Lemon Chicken Soup
Brighten up a chilly day with this refreshing and flavorful Greek-inspired chicken soup. Tender chicken, juicy vegetables, and a burst of citrusy lemon make for a deliciously comforting meal.
Ingredients:
– 1 pound boneless, skinless chicken breast or thighs
– 2 medium carrots, peeled and chopped
– 2 stalks celery, chopped
– 1 medium onion, chopped
– 4 cups chicken broth
– 1/2 cup freshly squeezed lemon juice
– 1/4 cup olive oil
– Salt and pepper to taste
– Fresh parsley or dill for garnish (optional)
Instructions:
1. In a large pot, heat the olive oil over medium heat. Add the chopped onion, carrots, and celery; cook until the vegetables are tender, about 5-7 minutes.
2. Add the chicken to the pot and cook until browned on all sides, about 5-6 minutes.
3. Pour in the chicken broth and bring the mixture to a boil. Reduce the heat to low and simmer for 10-12 minutes or until the chicken is cooked through.
4. Stir in the lemon juice and season with salt and pepper to taste.
5. Serve hot, garnished with fresh parsley or dill if desired.
Cooking Time: 20-25 minutes
Black Bean and Sweet Potato Soup
This comforting soup is a perfect blend of flavors and textures, featuring the creamy sweetness of sweet potatoes and the earthy richness of black beans. With a hint of spice and a drizzle of lime, this recipe is sure to warm your belly and your heart.
Ingredients:
– 1 large onion, chopped
– 3 cloves garlic, minced
– 2 medium sweet potatoes, peeled and diced
– 1 can (15 oz) black beans, drained and rinsed
– 4 cups vegetable broth
– 1 teaspoon cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper, to taste
– Fresh cilantro, chopped (optional)
– Lime wedges, for serving
Instructions:
1. In a large pot, sauté onion and garlic until softened.
2. Add sweet potatoes, black beans, broth, cumin, and smoked paprika. Bring to a boil, then simmer for 20-25 minutes or until sweet potatoes are tender.
3. Season with salt and pepper to taste.
4. Serve hot, garnished with chopped cilantro and a squeeze of lime juice if desired.
Cooking Time: 25-30 minutes
Garlicky Mushroom and Barley Soup
This hearty soup is a perfect blend of earthy mushrooms, nutty barley, and pungent garlic. It’s a comforting and flavorful meal that’s easy to prepare.
Ingredients:
– 2 tablespoons olive oil
– 1 medium onion, chopped
– 3 cups mixed mushrooms (button, cremini, shiitake), sliced
– 4 cloves garlic, minced
– 1 cup pearl barley
– 4 cups vegetable broth
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. Heat oil in a large pot over medium heat. Add onion and cook until softened (5 minutes).
2. Add mushrooms and garlic; cook, stirring occasionally, until mushrooms release their moisture and start to brown (8-10 minutes).
3. Add barley and broth; bring to a boil.
4. Reduce heat and simmer, covered, for 30-40 minutes or until barley is tender.
5. Season with thyme, salt, and pepper to taste.
Cooking Time: 45-50 minutes
Pumpkin and Coconut Milk Soup
A creamy and comforting soup perfect for the fall season, this Pumpkin and Coconut Milk Soup is a delightful twist on traditional pumpkin soups.
Ingredients:
– 1 small to medium-sized pumpkin (about 2 lbs), peeled, seeded, and cubed
– 2 tablespoons unsalted butter
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon ground nutmeg
– 1/4 teaspoon ground cinnamon
– 1 can (14 oz) coconut milk
– 4 cups vegetable or chicken broth
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large pot, melt butter over medium heat. Add onion and garlic; cook until softened, about 5 minutes.
2. Add pumpkin, cumin, nutmeg, and cinnamon. Cook, stirring occasionally, for 10-12 minutes or until the pumpkin is tender.
3. Stir in coconut milk and broth. Bring to a simmer.
4. Reduce heat to low and let soup simmer for 15-20 minutes or until flavors have melded together.
5. Season with salt and pepper to taste.
6. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: 30-40 minutes
Mexican-Inspired Tortilla Soup
This hearty soup is a twist on traditional tortilla soup, with the addition of bold Mexican flavors. Perfect for a chilly evening or a quick lunch, this recipe serves 4-6 people.
Ingredients:
– 2 tablespoons olive oil
– 1 onion, diced
– 3 cloves garlic, minced
– 1 red bell pepper, diced
– 1 can (14.5 oz) diced tomatoes
– 2 cups chicken broth
– 1/2 cup shredded cooked chicken
– 1 teaspoon cumin
– 1/2 teaspoon paprika
– 1/4 teaspoon cayenne pepper
– Salt and pepper to taste
– 6-8 corn tortilla chips, crushed
– Optional toppings: avocado, sour cream, diced tomatoes, cilantro
Instructions:
1. Heat oil in a large pot over medium-high heat. Add onion and cook until softened, 3-4 minutes.
2. Add garlic, bell pepper, cumin, paprika, and cayenne pepper. Cook for an additional minute.
3. Stir in diced tomatoes, chicken broth, and shredded chicken. Bring to a simmer.
4. Reduce heat to low and let soup cook for 10-15 minutes or until flavors have melded together.
5. Taste and adjust seasoning as needed.
6. Serve hot, topped with crushed tortilla chips and your choice of toppings.
Cooking Time: 20-25 minutes
Celery and Leek Detox Soup
Start your day with a refreshing and rejuvenating soup that’s packed with nutrients from celery and leeks. This easy-to-make recipe is perfect for a quick lunch or dinner.
Ingredients:
– 2 stalks of celery, chopped
– 2 medium leeks, chopped (white and light green parts only)
– 4 cups of vegetable broth
– 1/2 cup of unsalted chicken or vegetable broth
– 1 tablespoon of olive oil
– Salt and pepper to taste
– Fresh parsley or chives for garnish (optional)
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the chopped celery and leeks; cook until tender, about 5-7 minutes.
3. Pour in the vegetable broth and bring to a boil.
4. Reduce heat and simmer for 15-20 minutes or until the vegetables are very tender.
5. Use an immersion blender or transfer the soup to a blender and puree until smooth.
6. Season with salt and pepper to taste.
7. Serve hot, garnished with fresh parsley or chives if desired.
Cooking Time: 25-30 minutes
Curried Butternut Squash Soup
Warm up with this comforting and flavorful soup that combines the sweetness of butternut squash with the spices of Indian cuisine.
Ingredients:
– 1 medium butternut squash (about 2 lbs)
– 2 tablespoons curry powder
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 can coconut milk
– 4 cups chicken or vegetable broth
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the squash in half lengthwise and scoop out seeds.
3. Roast the squash for 45 minutes, or until tender.
4. In a large pot, sauté the onion and garlic in a little oil until softened.
5. Add the curry powder and cook for 1 minute.
6. Scoop the roasted squash into the pot and add the coconut milk and broth.
7. Bring to a boil, then reduce heat and simmer for 15-20 minutes or until the soup has thickened slightly.
8. Season with salt and pepper to taste.
9. Garnish with cilantro leaves and serve hot.
Cooking Time: 1 hour 15 minutes
Beetroot and Ginger Immune-Boosting Soup
In this recipe, the sweetness of beetroot is combined with the spicy warmth of ginger to create a nourishing soup that will help boost your immune system. This soup is perfect for when you’re feeling under the weather or just need a little pick-me-up.
Ingredients:
– 2 medium beetroot, peeled and chopped
– 2 inches fresh ginger, peeled and grated
– 4 cups vegetable broth
– 1 onion, chopped
– 2 cloves garlic, minced
– 1/2 teaspoon ground cumin
– Salt and pepper to taste
– Fresh parsley or cilantro for garnish (optional)
Instructions:
1. In a large pot, sauté the onion and garlic in a little water until softened.
2. Add the chopped beetroot, grated ginger, vegetable broth, cumin, salt, and pepper.
3. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the beetroot is tender.
4. Purée the soup with an immersion blender or regular blender.
5. Serve hot, garnished with fresh parsley or cilantro if desired.
Cooking Time: 30-40 minutes
Simple Vegetable Minestrone Soup
This hearty soup is a delicious and nutritious way to warm up on a chilly day. With its blend of vegetables, beans, and pasta, it’s a comforting and satisfying meal that’s easy to prepare.
Ingredients:
– 1 can (14.5 oz) diced tomatoes
– 1 medium onion, chopped
– 2 cloves garlic, minced
– 1 red bell pepper, chopped
– 1 small zucchini, chopped
– 1 cup vegetable broth
– 1/2 cup canned kidney beans, drained and rinsed
– 1/4 cup small pasta shapes (e.g., elbow macaroni)
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley or basil leaves for garnish (optional)
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the chopped onion, minced garlic, red bell pepper, and zucchini. Cook until the vegetables are tender, about 5 minutes.
3. Add the canned diced tomatoes, vegetable broth, kidney beans, and pasta shapes. Stir to combine.
4. Bring the mixture to a simmer and cook for 15-20 minutes or until the pasta is al dente.
5. Season with salt and pepper to taste.
6. Serve hot, garnished with fresh parsley or basil leaves if desired.
Cooking Time: 20-25 minutes
Summary
Get ready to slim down with these 20 delicious and nutritious weight loss soup recipes! From Spicy Lentil and Vegetable Soup to Beetroot and Ginger Immune-Boosting Soup, these soups are not only tasty but also packed with nutrients and calories-burning ingredients. Whether you’re in the mood for something creamy like Creamy Cauliflower and Kale Soup or something spicy like Turmeric Ginger Detox Soup, there’s a recipe here for everyone. So go ahead, grab a spoon, and start sipping your way to a healthier you!