The Conscious Gut

Weight Loss Soup Recipes: Filling But Low Enough In Calories To Get Your Weight Loss Moving

Different weight loss programs work for different people, and that is why weight loss programs should be individualized since no weight loss regimen can fit all. You can find many different weight loss workout plans and diets that fit you, like the soup diet.

The soup diet is an eating plan that involves eating a lot of soup for weight loss. People on this diet take different kinds of soups, and in this read, we shall highlight different weight loss soup recipes.

This is not a new diet plan, as people have been following this diet plan for quite some time. There are famous soups that are known by many like the weight loss cabbage soup which became popular in the 1980s (12). Apart from the cabbage weight loss soup, other soups have come over the years and are all believed to promote weight loss.

The Soup Diet

There are many variations of this food plan. Each variation has a list of accepted foods and a list of rejected foods. Apart from the foods, one should eat and not eat, different people follow the soup diet differently. Some variations encourage you to eat soup with every meal, including breakfast, while there are others where two of their three daily meals are soup meals, and only one is a non-soup meal (12).

Most of the soups on this diet are used to increase your satiety to help reduce your daily calorie intake, hence promoting weight loss (12). Soups that are used as meal replacements usually contain fewer calories and this also helps promote weight loss. With that said, here are healthy soup recipes for weight loss.

Fat Burning Soup Recipes For Weight Loss

In this section, we shall highlight different weight loss soups. Included are the ingredients and procedure for making different weight loss soups. We shall highlight famous soups like the cabbage weight loss soup and others that are not so famous, yet known to promote weight loss.

Weight Loss Soup Recipes: Weight Loss Cabbage Soup Recipe

This is how you make the famous cabbage weight loss soup:

Ingredients (6):

  • 5 chopped carrots
  • 3 chopped onions
  • 16 ounces of whole peeled tomatoes with liquid
  • 1 large chopped cabbage
  • 1 ounce of dry onion soup mix
  • 15 ounces of can cut drained green beans
  • 2 quarts of tomato juice
  • 2 diced green bell peppers
  • 10 stalks of chopped celery
  • 14 ounces of canned beef broth

How to prepare?

  1. Take the carrots, onions, tomatoes, cabbage, green beans, peppers, and celery in a large pot.
  2. Add onion soup mix, tomato juice, beef broth, and enough water to cover the vegetables you put in the large pot.
  3. Heat the vegetables until they are soft and your soup is ready.

Weight Loss Magic Soup 

This is yet another soup that is known to promote weight loss. The reason it is called the weight loss magic soup is that it combines soup recipes from soups like the cabbage soup diet recipe and the weight watchers garden vegetable soup (10).

Ingredients (9):

  • 32 ounces of chicken broth
  • 3 cups of vegetable juice
  • 28 ounces of Italian diced tomatoes
  • 1 small onion
  • 2 cloves of minced garlic
  • 8 ounces of sliced mushrooms
  • 3 carrots, both peeled and sliced
  • 1 diced zucchini
  • 1 diced yellow squash
  • 2 cups of fresh or frozen green beans
  • 14 ounces of kidney beans, drained and rinsed
  • 3-4 cups of shredded cabbage
  • 1 teaspoon of Italian seasoning
  • Salt and pepper to taste

How to prepare?

  1. Take a large frying pan and sauté the garlic, onions, carrots, and mushrooms for approximately 5 minutes. Make sure the pan is sprayed with cooking spray before you use it.
  2. Then, take a large pot that can fit all your ingredients. Combine the sautéed ingredients and add all the remaining ingredients.
  3. Cook this at a high temperature for about 3 hours. When you feel that the vegetables are fork-tender, then know your soup is ready.

Weight Loss Soup Recipes: Instant Pot Weight Loss Soup 

This soup contains a lot of fresh vegetables, and yet it is quite flavorful. It is low in calories and fat, which makes it the perfect weight loss soup (11).

Ingredients (7):

  • 1 tablespoon of extra-virgin olive oil
  • 2 chopped medium onions
  • 4 chopped medium carrots
  • 4 chopped stalks celery
  • 4 minced garlic cloves
  • 4 cups of chopped cabbage
  • 1 chopped green bell pepper
  • 1 chopped zucchini
  • 14 ounces of diced tomatoes
  • 8 cups bone broth (You can also use low-sodium vegetable broth. It all depends on your preference.)
  • 1 bay leaf
  • 1 teaspoon of oregano
  • 1 teaspoon of basil
  • ½ a teaspoon of red pepper flakes
  • 1 teaspoon of salt
  • ½ a teaspoon black pepper

How to prepare?

  1. Take a large cooking pot and add olive oil, then heat the oil over medium heat.
  2. Add your onions, carrots, and celery to the hot olive oil. Cook them while stirring occasionally until they are soft. This should take between 5 to 7 minutes. After they are soft, add garlic and cook for one more minute.
  3. Take your cabbage, green peppers, zucchini, tomatoes, bone broth, bay leaf, spices and salt and pepper, and all to the pot. Mix the ingredients well.
  4. Bring the whole mixture to a boil and then reduce the heat and simmer for 20 minutes.
  5. Season with salt and pepper to taste and serve your soup.
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Northwestern Lentil Chili Recipe

Ingredients (1):

  • Olive oil cooking spray
  • 1 cup diced onion
  • 1 clove garlic, minced
  • 4 cups low-sodium V8
  • 1 potato, washed and diced
  • 1 cup dry lentils
  • 1 cup carrots, diced
  • 2 teaspoons chili powder
  • 6 tablespoons low-fat sour cream

How to prepare?

  1. Take a large pot and spray it with olive oil.
  2. Heat over medium-high heat. Sauté the onion and garlic until lightly golden, about 2 or 3 minutes.
  3. Add the rest of the ingredients and bring to a boil.
  4. Cover and simmer on low until the lentils and vegetables are tender, around 20 to 25 minutes.
  5. Serve the soup in bowls and garnish the top of each one with a spoonful of sour cream.

Weight Loss Soup Recipes: Tomato Soup

Ingredients (3):

  • 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 olive oil in a pan. Add in the garlic, tomato, green bell pepper, onion, and cucumber.
  2. Stir and cook for 2 minutes over medium flame.
  3. Take 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. Take 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 boil.
  6. Remove from the flame and garnish with fresh basil before serving.

Mushroom Soup

Ingredients (2):

  • ½ small onion
  • 1 tbsp olive oil
  • 5 cups mushrooms, roughly chopped
  • 2 cups vegetable broth
  • ⅓ cup cream
  • Salt and pepper to taste

How to prepare?

  1. Take a pot, add the olive oil, then take the onion, dice it and fry the onion in the pot on low heat until it starts to turn clear roughly 3-5 minutes.
  2. Wash and pat dry your mushrooms while the onions are getting ready.
  3. Chop the mushrooms and add them to the pot. Let the mixture simmer for about 3 minutes, stirring occasionally.
  4. Add the broth to the pot.
  5. Cook until mushrooms are soft. This should take approximately 10 minutes.
  6. Add salt and pepper.
  7. Add cream and take off the heat. Make sure to stir well.
  8. You can serve the soup with wholemeal bread, but this is optional.

Weight Loss Soup Recipes: Pea Soup

Ingredients (3):

  • 1 ½ cups of fresh peas
  • 1 cup vegetable broth
  • ½ medium onion, chopped
  • 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 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 while hot.

Creole Chicken Stew

Ingredients (1):

  • 1 tablespoon olive oil
  • 1 green bell pepper, cut into half-inch squares
  • 1 onion, chopped (about half a cup)
  • 1 ½ pound skinless, boneless chicken thighs, cut into 1-inch chunks
  • ½ teaspoon salt
  • ¼ teaspoon freshly ground black pepper
  • 2 slices turkey bacon, chopped (optional)
  • 2 teaspoons minced garlic
  • ¼ cup white wine
  • 1 15-ounce can no-salt-added whole tomatoes in puree, chopped
  • ⅔ cup of water
  • ½ teaspoon dried oregano
  • ½ teaspoon ground cumin
  • ¼ teaspoon dried thyme
  • ½ teaspoon bottled hot pepper sauce
  • ½ pound fresh green beans, trimmed and cut into 1-inch pieces
  • Cooked rice

How to prepare?

  1. Heat oil in a large cooking pot over medium-high heat. Add bell pepper and onion. Let them cook for approximately 4 minutes while you occasionally stir. Transfer to a bowl.
  2. Add chicken to a large cooking pot and sprinkle with salt and pepper. Cook while occasionally stirring until the chicken turns brown. Add bacon, if you choose to use it, and garlic. Cook until the garlic turns brown.
  3. Pour in the wine and then cook for 1 minute. Stir in tomatoes, bell pepper mixture, water, oregano, cumin, thyme, and hot sauce, then allow the mixture to come to a boil.
  4. Add green beans and then reduce heat and simmer while covered for 15 minutes or until chicken is cooked through. Serve over rice, if desired.

Weight Loss Soup Recipes: Instant Pot Asparagus Soup

Ingredients:

  • 1 lb asparagus (450 g) spears trimmed and woody ends discarded
  • 1½ cup vegetable stock (350 ml)
  • 1 small onion, chopped
  • 2 cups spinach (60 g), tightly packed
  • 3 sprigs of fresh thyme, stems removed
  • 1 cup of full-fat coconut milk (250 ml)
  • 2 garlic cloves, chopped
  • 3 tbsp dairy-free butter
  • 1 tsp black pepper or to taste
  • 1 tsp pink salt or to taste

How to prepare?

  1. Switch the instant pot on and select “saute”.
  2. Add the dairy-free butter, onion, and garlic. Saute for about a minute until soft and translucent.
  3. Add the asparagus spears and spinach, then “cancel” the “saute” button so the residual heat will continue to cook the asparagus for 2-3 minutes until it softens.
  4. Add the thyme, black pepper, vegetable stock, and coconut milk.
  5. Put the lid on, flick the valve to “sealing”.
  6. Select pressure “high” and adjust the “+/- button” to 5 minutes.
  7. Allow the pot to come to pressure (should take a few minutes).
  8. Once cooked, flick the valve to “venting” to perform a quick release.
  9. Use an immersion blender or high-speed blender to puree the soup.
  10. Add pink salt and adjust seasoning further if needed.

Weight Loss Soup Recipes: Chicken Soup With Lentils And Barley

Ingredients (1):

  • ½ cup dried brown lentils
  • 1 tablespoon olive oil
  • 1 cup sliced leeks
  • ½ cup chopped red or green bell pepper
  • 1 garlic clove, minced
  • 5 cups low-sodium chicken broth
  • ½ teaspoon dried basil
  • ¼ teaspoon dried oregano
  • ¼ teaspoon dried rosemary
  • ¼ teaspoon black pepper
  • 1 ½ cups cooked chicken (about 1/2 pound), chopped
  • 1 ½ cups sliced carrots
  • ½ cup quick-cooking barley
  • 1 16-ounce can of no-salt-added diced tomatoes

How to prepare?

  1. Rinse lentils under cold running water; drain and set aside.
  2. In a large saucepan, heat olive oil over high heat and add leeks, bell pepper, and garlic. Cook until tender.
  3. Add chicken broth, basil, oregano, rosemary, black pepper, and lentils. Bring to a boil; reduce heat. Cover and simmer for 20 minutes.
  4. Add the chicken, carrots, and barley. Simmer while covered for approximately 20 minutes more, or until carrots are tender. Stir in undrained tomatoes, heat thoroughly, and serve.

Broccoli Cheddar Soup Recipe

Ingredients (8):

  • 1 tbsp butter
  • 1 yellow onion, diced
  • 1 large carrot, diced
  • 1 head broccoli, cut into florets and stem thinly sliced
  • 2 cloves garlic, chopped
  • 1 tbsp flour
  • 1 cup low-sodium chicken stock
  • 1 cup beer
  • 2 cups of milk
  • 1 cup shredded sharp Cheddar cheese
  • Salt and black pepper to taste
  • Tabasco sauce to taste
  • 4 Parmesan crisps

How to prepare?

  1. Heat the butter in a large pot over medium heat.
  2. Add the onion, carrot, broccoli, and garlic and cook for about 5 minutes, or until the vegetables soften.
  3. Stir in the flour and cook until it evenly coats all of the vegetables.
  4. Add the stock and beer, stirring vigorously to keep the flour from clumping.
  5. Simmer for a few minutes, then pour the mixture into a blender and puree until mostly smooth.
  6. You can also use a hand blender to puree the soup in the pot.
  7. Return the soup to the pot and bring to a simmer over low heat.
  8. Add the milk and cheese.
  9. After the cheese has fully melted into the soup, season with salt and pepper and a few good shakes of Tabasco.
  10. Serve each bowl of soup with a Parmesan crisp floating in the middle.

Weight Loss Soup Recipes: Meatball Escarole Soup

Ingredients (1):

  • ½ pound, 3 percent lean ground beef
  • 6 tablespoons grated Parmesan cheese
  • 6 tablespoons plain bread crumbs
  • ¼ cup parsley, finely chopped
  • ¼ teaspoon salt
  • ⅛ teaspoon black pepper
  • 2 eggs, lightly beaten
  • 2 tablespoons olive oil
  • 2 large onions, finely chopped (about 2 cups)
  • 2 carrots, peeled and cut into coins
  • 2 garlic cloves, finely chopped
  • 8 cups packed shredded escarole, rinsed and drained
  • 3 14-ounce cans of low-sodium chicken broth

How to prepare?

  1. Combine beef, 4 tablespoons of the Parmesan cheese, bread crumbs, parsley, salt, pepper, and eggs in a large bowl. Form into 24 meatballs, using about 1 level tablespoon for each.
  2. Heat 1 tablespoon of the oil in a stockpot over medium-high heat. Add meatballs; cook on each side until nicely browned and transfer to a plate.
  3. Add the remaining tablespoon of oil to the pot with the onions, carrots, and garlic. Cook for 10 minutes or until the vegetables are soft. Stir in escarole and cook for 3 minutes.
  4. Add meatballs and broth. Bring to a boil, reduce heat, and simmer for 5 minutes. Serve soup with remaining Parmesan cheese sprinkled on top.

Chicken Noodle Soup

Ingredients (54):

  • 1⁄2 tbsp olive oil
  • 3 medium carrots, peeled and chopped
  • 3 ribs celery, chopped
  • 1 small onion, chopped
  • 1 clove garlic, peeled
  • 12 cups low-sodium chicken stock
  • 1 bay leaf
  • 2 cups shredded leftover chicken
  • 2 oz dried egg noodles
  • Salt and black pepper to taste
  • Chopped fresh parsley for garnish (optional)

How to prepare?

  1. Heat the olive oil in a pot over medium heat.
  2. Add the carrots, celery, onion, and garlic and sauté for 5 minutes or until the vegetables just begin to soften.
  3. Add the stock and bay leaf and cook over low heat for about 15 minutes or until the carrots are just tender.
  4. Add the chicken and noodles. Continue cooking for about 5 minutes or just until the noodles are soft.
  5. Taste and adjust seasoning with salt and black pepper if necessary.
  6. Discard the bay leaf and garlic clove. Garnish with parsley before serving, if using.

The Bottom Line

The soup diet is effective when it comes to promoting weight loss. If you follow the various weight loss soup recipes highlighted in this article, you can easily follow the soup diet and enjoy its benefits. It is, however, recommended to talk to an expert before you join any diet. While making the various soups highlighted in this article, make sure you are careful of all the ingredients and replace the ones you might be allergic to.

Apart from following a proper diet, physical exercise is also essential for your body and health. T

Alexandra Danieli

Alexandra Danieli, CHC, The Conscious Gut
🥑 Overcome Anxiety and Depression
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