7 Easy Healthy Weight Loss Soups (Recipes)

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180142261When you want to fill up but you’re trying to lose weight, nothing beats a bowl of soup – especially on a cold chilly night. A study published in the journal Appetite found that consuming soup prior to a meal suppresses hunger, so you eat fewer calories overall.

Almost any soup will curb your hunger, but you definitely don’t want to fill up on a creamy, high-calorie soup that will sabotage your weight loss efforts. Instead, stick to healthy recipes that emphasize vegetables and seasonings for heartiness and flavor.

7 Easy, Healthy Recipes for Weight Loss Soups:

Cabbage Broth

178857318Cabbage soup has a reputation for helping you lose weight. This version is full of chunky vegetables so it feels hearty, but has few calories per serving. Complete this light meal with a vegetable-packed turkey sandwich on whole rye bread, and a piece of fruit for dessert.


2 red onions, chopped
2 stalks celery, chopped
2 tsp caraway seeds
2 tsp sea salt
Freshly ground pepper
1 cup mushrooms, sliced
4 large cloves garlic, minced
1 white or red cabbage, shredded
½ cup parsley, chopped
2 teaspoons ground Hungarian paprika

Place all the ingredients in a large pot, and cover with water until the pot is three quarters full. Simmer for approximately one hour. Season with sea salt. Makes 5 generous servings.

Next: Creamy Carrot Soup…

Creamy Carrot Soup

166159441Puréed carrots give this soup body, so you don’t actually need any milk or cream to make this dish smooth and and filling. The ginger, coriander and lime juice in this healthy recipe enrich this soup with unique and mouth-watering flavor.

Try This Immune-Boosting Carrot, Cashew & Ginger Soup

1 ½ pounds carrots, peeled and roughly chopped
1 small yellow onion, chopped
1 tablespoon olive oil
1 teaspoon ground coriander
1 teaspoon fresh ginger, chopped
5 cups vegetable broth
zest and juice of one lime

In a soup pot, heat the olive oil. Add the carrots, onion, coriander and ginger and cook until the onion softens. Top with the vegetable broth and bring to a boil. Turn down the heat and simmer the soup, covered, for about 30 to 40 minutes – until the carrots are soft. Add the lime zest and juice. Purée the soup – in batches – in a food processor or blender until smooth. Season to taste with salt and pepper. Serves 4.

Next: Lentil Vegetable Soup…

Lentil Vegetable Soup

138003718Lentils are low in calories, but high in protein and fiber, making them a perfect part of any weight loss plan. A soup with lentils as the base is satisfying, hearty, and packed with health boosting nutrients.

A Lesson on Lentils – Weight Loss Recipes for This Versatile Legume

1 cup dry lentils
2 cups water
1 bay leaf
2 carrots, peeled and diced
1 small red onion, diced
2 stalks celery, diced
2 cloves garlic, minced
1 14-ounce can diced tomatoes
6 cups vegetable broth
2 teaspoons dried Herbs de Provance

In a medium pot, bring the water, bay leaf and lentils to a boil. Reduce heat to a simmer and cook 20 to 30 minutes, or until lentils are soft and most or all of the water is absorbed. Discard the bay leaf. In a large soup pot, heat the olive oil and sauté the carrots, onion, celery and garlic until the vegetables are soft. Add the can of tomatoes, vegetable broth, the lentils and the Herbs de Provance. Cook for 15 minutes, until everything is heated through. Season with salt and pepper to taste. Serves 5.

Next: Chicken and Vegetable Soup…

Chicken and Vegetable Soup

164652762Some nights, you just don’t have time to cook – but don’t fret. You can still put out an almost-from-scratch meal using low-sodium chicken broth, left-over chicken from last night’s dinner, and whatever vegetables you have in the fridge or freezer. Peel the skin off of the pre-cooked chicken before using it in your soup.

Give this Chicken & Quinoa Soup A Try


4 cups low-sodium chicken broth
1 cup precooked, shredded chicken
2 cups frozen broccoli florets
½ cup frozen peas
1 carrot, peeled and cut into small cubes

Bring the chicken broth to a boil over high heat. Stir in the frozen vegetables, chicken and carrot. Reduce the heat and simmer until the carrots are soft and the veggies are warm – about 10 minutes. Season with salt and pepper to taste. Serves 4.

Next: Italian-Style Tilapia Chowder

Italian-Style Tilapia Chowder

142600034Classic clam chowders are not weight loss friendly with all the potatoes and cream. However, a tomato-based broth with quick-cooking tilapia is a different story. You need very little prep time to get this healthy recipe on the table.

5 Healthy Recipes to Get More Fish In Your Diet

1 carrot, peeled and sliced thinly
½ red onion, finely chopped
1 clove garlic, minced
1 tablespoon olive oil
½ teaspoon dried oregano
½ teaspoon dried thyme
2 cups low-sodium chicken or vegetable broth
1 zucchini, halved and sliced thinly
12 ounces of tilapia filets, cut into bite-size chunks
1 14-ounce can diced tomatoes

In a medium pot, heat the olive oil and add the onions, carrots and garlic. Cook until the onion is soft. Pour in the broth, spices, tomatoes and zucchini. Bring to a boil. Reduce the heat and simmer for 5 minutes to soften the zucchini. Add the tilapia and simmer until the fish turns white and opaque. Season with salt and pepper to taste. Serves 2 to 3 people.

Next: Asian Shrimp Soup…

Asian Shrimp Soup

185541724Shrimp cooks quickly and is a lean source of protein. Add more vegetables, such as broccoli and baby bok choy, to increase the volume without adding a lot of calories to this healthy recipe.

6 cups low sodium chicken broth
2 garlic cloves, minced
1 teaspoon fresh ginger, grated finely
3 tablespoons low-sodium soy sauce
1 8-ounce package thin rice noodles
12 ounces frozen, peeled, precooked shrimp
1 cup snow peas, halved

Bring the chicken broth to a boil. Turn off the heat and add the rice noodles. When the noodles are soft – after about 5 minutes, return the soup to a boil and add the soy sauce, garlic, ginger, shrimp and snow peas. Reduce to a simmer and cook just until the shrimp is pink and cooked through. Serves 3 to 4 people.

Next: Easiest Puréed Black Bean Soup…

Easiest Puréed Black Bean Soup

179306283Black bean soup can be tossed together in a jiffy with just three ingredients. The density of the soup makes it feel indulgent, but it has no oil, butter, chorizo or cheese, which make some black bean soups unfriendly to your weight loss goals.

Polish off this fiber-filled meal with Gluten-Free Chocolate Fudge Black Bean Brownies with Sweet Potato Frosting

2 14-ounce cans black beans, drained and rinsed
1 12-14 ounce jar salsa – red or green
2 cups low sodium vegetable broth

Stir the ingredients together in a medium pot over high heat. Remove from the heat when heated through. Use a hand blender or purée in batches in a food processor until smooth. Serves four.

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