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If you want to boost your weight loss journey in 2023, this list of 15 vegetarian soups for weight loss will make it easier.
Eating a hearty soup packed with healthy vegetables is a great way to help you lose weight. Not only do they make quick meals, they also make warming meals – great for cold weather!
The best low-calorie vegetable soups have a secret weapon that can keep you feeling fuller for longer. Protein not only boosts your metabolism, but it also reduces thirst, helps with satiety, and helps build muscle.
Add protein-packed ingredients that are easily found at the grocery store to a veggie soup, and you’ll have a filling lunch or dinner option that won’t burn through your calorie allowance.
Check out the free 7-day high protein meal plan and here’s a weekly high protein plan for even more routine inspiration!
Let’s get to our list of the best soups for weight loss!
The next nine soups follow strict criteria that our resident health experts put together. They all have:
- Less than 500 calories
- At least 15 grams of protein
- Under 5 grams of saturated fat
- Less than 15 grams of fat overall
- At least 5 grams of fiber
This means that every weight loss soup recipe in this section is going to do wonders to help you lose weight.
If you follow a plan like Weight Watchers, or Slimming World (or if you’re on the Cabbage Soup Diet, it’s time to change my friend because you’re missing out!) will work.
Although there are plenty of ‘low fat’ options in the supermarket these days even these can work against your weight loss goals.
Unfortunately, anything that goes through a factory is classified as processed food and there is growing evidence of this link to obesity.
Fresh food is definitely the way to go and a high protein soup like the one below is the best option.
So, let’s check them out!
Bonus: High vitamin C content and healing properties
This is an easy recipe for Amla Rasam or Gooseberry Rasam that is tangy and spicy. It is perfect in a soup or as a side. It has great benefits in boosting immunity and helping with colds.
Pimped Vegan Tomato Soup
Check out the recipe here
Protein: 14g
Calories: 407kcal
Prepare for:45 minutes
Bonus: High vitamin C content and healing properties
Healthy African Groundnut Soup with Rice, based on a traditional West African recipe, is packed with protein, vitamins and most of all, flavor.
Bonus: Super tasty and super healthy
Looking for a vegetarian soup recipe that’s big on health benefits and low in calories? Try this zucchini (courgette) basil soup!
Bonus: Dairy-free and vegetarian
Fill up and energize with our hot vegetarian kale soup with white beans. It is an absolute gem for your healthy diet.
Lentil Vegetable Soup
Check out the recipe here
Protein: 19g
Calories: 438kcal
Prepare for:45 minutes
Bonus: Full of vegetables and protein
Looking for a healthy vegan soup to add to your repertoire? This lentil is the perfect substitute for vegetable soup!
Bonus: Delicious and creamy
Vegetarian Mushroom Soup – Quick, creamy, delicious. We sort the myths from the facts to make sure you get a great soup every time.
Bonus: Sometimes a simple vegetable soup is best
Easy and Creamy Tomato Basil Soup. An easy, healthy and delicious recipe that’s ready in 30 minutes or less, perfect for cool winters or hot summers.
Bonus: A spicy soup to warm you up
So comfortable you want to sit on it. Great taste and ready in 20 minutes. High in protein and fiber. You will not be disappointed!
Bonus: Two seasonal superfoods in one bowl
Get the most out of your veggies with this Broccoli and Cauliflower Soup – delicious, easy, healthy, full of vitamins and ready in just five minutes!
- 1 onion
- 1 teaspoon olive oil
- ½ Broccoli (2 cups, chopped, frozen is also good)
- ½ cauliflower (2 cups, chopped, frozen is also good)
- 4 the cup Vegetable broth (4 cups = 1 liter)
- 1 cloves garlic
- 1 spoon Dijon mustard
- Test for salt and pepper
- 1 teaspoon Thyme, fresh (drying is also good)
- 1 spoon Basil, fresh (drying is also good)
- 1 the cup Cheddar cheese or ⅔ cup low-fat cream (⅔ cup = 175 ml)
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Cut the onion into rings and throw them into a large pan Olive oil.
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Cook on low-medium heat for 3 minutes. to cut garlic Cook roughly and for another minute.
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Meanwhile, roughly cut Broccoli And cauliflower.
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to do Vegetable stock According to packet instructions.
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Toss the broccoli and cauliflower into the pan.
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Add the stock and simmer for fifteen minutes.
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Turn off the heat and add Cheddar cheese Reserve some cheddar cheese for serving. add Thyme, basil And Mustard. Give it a good stir and let the flavors blend together for a few minutes.
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Finally, use a hand blender and give it a mix!
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Serve with fresh bread and a few herbs of choice for garnish.
Please note that the nutritional data does not use optional nutritional yeast.
nutrients
Top 15 Vegetarian Soups for Weight Loss: Delicious!
No. per job
% Daily Value*
* Percent Daily Value is based on a 2000 calorie diet.
These soups are also super!
Okay, so you all know I love protein, and it’s amazing benefits for weight loss, but if you’re looking for very low-calorie options, the healthy soup recipes below will really help.
They all follow the above criteria but have slightly less protein.
Best Pumpkin Carrot Soup
Check out the recipe here
Protein: 7g
Calories: 281kcal
Prepare for:30 minutes
Bonus: Vitamin-packed and filling
Pumpkin and carrot soup is my favorite. There’s nothing like warming soup this time of year!
Bonus: Ingredients are small
In search of a quick, delicious homemade soup recipe? This pea and mint soup is deliciously easy and very vegetarian!
Recipe by: HurryTheFoodUp
Bonus: Vegetarian and delicious
This quick and roasted creamy corn soup is here to show the world how much vegan food rocks. Why should vegans have all the fun?!
Bonus: Ready in 10 minutes
No complicated cooking steps mean this refreshing carrot and ginger soup is ready in just ten minutes, and perfect for any weather. Remove pressure cooker.
Bonus: Avoid if you have a peanut allergy
This sweet potato soup is so good that not one, but two people with peanut allergies couldn’t resist having a bowl after watching it being cooked.
Bonus: Great health benefits
Easy Curry Butternut Squash and Coconut Soup. A delicious mix of coconut sweetness and curried squash makes this an absolute fall treat.
Weight Loss Vegetable Soup FAQs
How do you store and reheat soup?
It’s really easy to store leftover soup by placing it in an airtight container and refrigerating it for up to 3 days.
You can reheat them in a saucepan over medium heat on the stove, or pop them into a microwave-safe bowl and heat them in the microwave until piping hot.
Can you make soup ahead?
Delicious soups are easy to make ahead of time. Recipes can often be modified to make in a large pot, slow cooker, or Instant Pot, making batch cooking really easy and time efficient.
You can then freeze them for up to 3 months for easy access any day of the week
What goes well with soup?
The soup goes well with crusty bread, croutons, and even a grilled cheese sandwich, however, if you’re looking for a low-calorie soup, you’ll probably want to stay away from the added extras!
Why not have a healthy side salad instead?
Can you lose weight on a vegetable soup diet?
Of course, a diet includes healthy homemade vegetable soups that are rich in protein like this post.
However, it is important to eat a balanced diet that includes all food groups, rather than sticking to just one type of food all the time.
Is soup a good way to lose weight?
A delicious soup that is packed with a variety of vegetables and protein is a great way to lose weight. Check out any of the low-calorie, low-fat soups in this post for great weight-loss meal inspiration.
These vegetarian soups for weight loss are soupers in my opinion (sorry!). I want a bowl of soup in the winter, don’t you?
I also love how they work into my healthy eating plan so I can use local fresh produce to make a delicious meal that will help me reach my weight loss or muscle gain goals.
If you’re looking for more weight-loss meal inspiration check out this collection of low-calorie snack recipes, or the 11 best weight-loss breakfasts, and there’s more – just search for the word ‘weight loss’.
Or, if you prefer to plan your meals for the week, we offer a free 7-day weight loss meal plan. Start reaching your goals today!