When 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 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
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
Puréed 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.
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
Lentils 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.
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
Some 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.
4 cups low-sodium chicken broth
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
Classic 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.
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
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
Black 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.
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.