10 Delicious Vegetable Soups for Weight Loss

Craving a delicious and satisfying meal that won’t derail your weight loss goals? Look no further than the 10 Delicious Vegetable Soups for Weight Loss. Packed with a variety of nutrient-rich vegetables, such as onions, carrots, celery, and kale, this low-calorie soup is the perfect option for those looking to shed a few pounds. And the best part? You can easily customize it by adding your favorite veggies like leeks, fennel, or even corn. Whether you choose to make it on the stovetop or in a slow cooker, this flavorful soup is sure to impress. Plus, each serving is topped with a tantalizing teaspoon of prepared pesto, adding that extra burst of flavor you crave. So go ahead, indulge in this hearty and nutritious soup that’s high in fiber and protein, while being low in calories, fat, and sodium. Your taste buds and waistline will thank you.

1. Onion Soup

Onion soup is a delicious and comforting option that can be enjoyed as a starter or a light meal. This classic soup is made with just a few simple ingredients and is packed with flavor.

Ingredients:

• 4 onions, thinly sliced
• 2 cloves of garlic, minced
• 4 cups of vegetable broth
• 1 tablespoon of olive oil
• Salt and pepper to taste
• Optional: grated cheese and toasted bread for topping

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the sliced onions and cook until they are caramelized and golden brown, about 20 minutes.
2. Add the minced garlic and cook for an additional 2 minutes.
3. Pour in the vegetable broth and bring the soup to a simmer. Let it cook for 10-15 minutes to allow the flavors to meld together.
4. Season the soup with salt and pepper to taste.
5. Optional: Ladle the soup into oven-safe bowls and top with grated cheese. Place the bowls under the broiler until the cheese is melted and bubbly. Serve the soup with toasted bread on the side.

Tips:

• To caramelize the onions evenly, make sure to stir them occasionally while they are cooking.
• If you prefer a smoother texture, you can blend the soup with an immersion blender or in a regular blender.
• Feel free to add some herbs like thyme or bay leaves for extra flavor.
• Serve the soup hot, as it is best enjoyed when warm and comforting.

Nutritional Information:

• Calories: 120
• Fat: 2g
• Sodium: 500mg
• Carbohydrates: 25g
• Fiber: 4g
• Protein: 3g

2. Carrot Soup

Carrot soup is a vibrant and nutritious option that is perfect for warming up on a cold day. This soup is rich in vitamins and minerals, and it is also low in calories, making it a great choice if you’re looking to shed some pounds.

Ingredients:

• 4 cups of carrots, peeled and chopped
• 1 onion, diced
• 2 cloves of garlic, minced
• 4 cups of vegetable broth
• 1 tablespoon of olive oil
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the diced onion and minced garlic, and cook until the onion is translucent, about 5 minutes.
2. Add the chopped carrots and vegetable broth to the pot. Bring the soup to a boil, then reduce the heat to low and let it simmer for 20-25 minutes, or until the carrots are tender.
3. Use an immersion blender or transfer the soup to a blender to puree until smooth.
4. Season the soup with salt and pepper to taste.
5. Optional: Garnish the soup with a sprinkle of chopped herbs, such as parsley or chives.

Tips:

• For a creamier texture, you can add a splash of coconut milk or cream to the soup.
• Feel free to add some spices like cumin or ginger for extra flavor.
• If you prefer a chunkier soup, you can reserve some of the cooked carrots and blend the rest.
• Serve the soup hot, and consider pairing it with a side of crusty bread or a fresh salad for a complete meal.

Nutritional Information:

• Calories: 100
• Fat: 3g
• Sodium: 700mg
• Carbohydrates: 18g
• Fiber: 4g
• Protein: 2g

3. Celery Soup

Celery soup is a refreshing and light option that is perfect for those looking to add more vegetables to their diet. This soup is incredibly simple to make, and it can be enjoyed as a nutritious snack or as part of a larger meal.

Ingredients:

• 6 stalks of celery, sliced
• 1 onion, diced
• 2 cloves of garlic, minced
• 4 cups of vegetable broth
• 1 tablespoon of olive oil
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the diced onion and minced garlic, and cook until the onion is translucent, about 5 minutes.
2. Add the sliced celery and vegetable broth to the pot. Bring the soup to a boil, then reduce the heat to low and let it simmer for 15-20 minutes, or until the celery is tender.
3. Use an immersion blender or transfer the soup to a blender to puree until smooth.
4. Season the soup with salt and pepper to taste.
5. Optional: Garnish the soup with a drizzle of olive oil and a sprinkle of chopped parsley.

Tips:

• You can add other vegetables like leeks or potatoes to the soup for more flavor and texture.
• For added creaminess, you can blend in a handful of cashews or cannellini beans.
• Celery leaves can also be used as a garnish or added to the soup for extra flavor.
• Serve the soup hot or chilled, depending on your preference.

Nutritional Information:

• Calories: 80
• Fat: 3g
• Sodium: 600mg
• Carbohydrates: 12g
• Fiber: 4g
• Protein: 2g

4. Green Bean Soup

Green bean soup is a light and refreshing option that showcases the fresh flavors of green beans. This soup is packed with nutrients and is a great way to incorporate more vegetables into your diet.

Ingredients:

• 4 cups of green beans, trimmed and cut into bite-sized pieces
• 1 onion, diced
• 2 cloves of garlic, minced
• 4 cups of vegetable broth
• 1 tablespoon of olive oil
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the diced onion and minced garlic, and cook until the onion is translucent, about 5 minutes.
2. Add the green beans and vegetable broth to the pot. Bring the soup to a boil, then reduce the heat to low and let it simmer for 15-20 minutes, or until the green beans are tender.
3. Use an immersion blender or transfer the soup to a blender to puree until smooth.
4. Season the soup with salt and pepper to taste.
5. Optional: Garnish the soup with a squeeze of lemon juice and a sprinkle of chopped herbs, such as dill or parsley.

Tips:

• You can add other vegetables like carrots or potatoes to the soup for more variety.
• For added creaminess, you can blend in a handful of cooked white beans or cashews.
• If you prefer a chunkier soup, you can reserve some of the cooked green beans and blend the rest.
• Serve the soup hot or chilled, depending on your preference.

Nutritional Information:

• Calories: 90
• Fat: 2g
• Sodium: 600mg
• Carbohydrates: 15g
• Fiber: 5g
• Protein: 3g

5. Kale Soup

Kale soup is a hearty and nutritious option that is perfect for those looking to add more leafy greens to their diet. This soup is packed with vitamins and minerals, and it pairs perfectly with crusty bread for a satisfying meal.

Ingredients:

• 4 cups of kale, chopped
• 1 onion, diced
• 2 cloves of garlic, minced
• 4 cups of vegetable broth
• 1 tablespoon of olive oil
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the diced onion and minced garlic, and cook until the onion is translucent, about 5 minutes.
2. Add the chopped kale and vegetable broth to the pot. Bring the soup to a boil, then reduce the heat to low and let it simmer for 10-15 minutes, or until the kale is wilted and tender.
3. Use an immersion blender or transfer the soup to a blender to puree until smooth.
4. Season the soup with salt and pepper to taste.
5. Optional: Garnish the soup with a drizzle of olive oil and a sprinkle of red pepper flakes for some heat.

Tips:

• You can add other vegetables like carrots or potatoes to the soup for more flavor and texture.
• For added creaminess, you can blend in a handful of cooked white beans or cashews.
• If you prefer a chunkier soup, you can reserve some of the cooked kale and blend the rest.
• Serve the soup hot, and consider adding a squeeze of lemon juice for a burst of freshness.

Nutritional Information:

• Calories: 100
• Fat: 3g
• Sodium: 600mg
• Carbohydrates: 17g
• Fiber: 5g
• Protein: 4g

6. Zucchini Soup

Zucchini soup is a light and refreshing option that is perfect for showcasing the delicate flavors of zucchini. This soup is easy to make and can be enjoyed hot or chilled, making it a versatile addition to your recipe repertoire.

Ingredients:

• 4 zucchini, sliced
• 1 onion, diced
• 2 cloves of garlic, minced
• 4 cups of vegetable broth
• 1 tablespoon of olive oil
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the diced onion and minced garlic, and cook until the onion is translucent, about 5 minutes.
2. Add the sliced zucchini and vegetable broth to the pot. Bring the soup to a boil, then reduce the heat to low and let it simmer for 10-15 minutes, or until the zucchini is tender.
3. Use an immersion blender or transfer the soup to a blender to puree until smooth.
4. Season the soup with salt and pepper to taste.
5. Optional: Garnish the soup with a drizzle of olive oil and a sprinkle of chopped herbs, such as basil or mint.

Tips:

• You can add other vegetables like carrots or potatoes to the soup for more variety and flavor.
• For added creaminess, you can blend in a handful of cooked white beans or cashews.
• If you prefer a chunkier soup, you can reserve some of the cooked zucchini and blend the rest.
• Serve the soup hot or chilled, depending on your preference.

Nutritional Information:

• Calories: 70
• Fat: 3g
• Sodium: 500mg
• Carbohydrates: 15g
• Fiber: 4g
• Protein: 2g

7. Tomato Soup

Tomato soup is a classic and comforting option that is perfect for any time of the year. This soup is made with fresh tomatoes and is bursting with flavor. It is also incredibly versatile, as it can be enjoyed on its own or paired with a grilled cheese sandwich for a satisfying meal.

Ingredients:

• 4 tomatoes, diced
• 1 onion, diced
• 2 cloves of garlic, minced
• 4 cups of vegetable broth
• 1 tablespoon of olive oil
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the diced onion and minced garlic, and cook until the onion is translucent, about 5 minutes.
2. Add the diced tomatoes and vegetable broth to the pot. Bring the soup to a boil, then reduce the heat to low and let it simmer for 15-20 minutes, or until the tomatoes are soft and the flavors have melded together.
3. Use an immersion blender or transfer the soup to a blender to puree until smooth.
4. Season the soup with salt and pepper to taste.
5. Optional: Garnish the soup with a drizzle of olive oil and a sprinkle of fresh basil or grated Parmesan cheese.

Tips:

• You can add other vegetables like carrots or celery to the soup for more flavor and texture.
• For added creaminess, you can blend in a splash of heavy cream or coconut milk.
• If you prefer a chunkier soup, you can reserve some of the diced tomatoes and blend the rest.
• Serve the soup hot, and consider pairing it with a grilled cheese sandwich or a side salad.

Nutritional Information:

• Calories: 90
• Fat: 2g
• Sodium: 700mg
• Carbohydrates: 18g
• Fiber: 4g
• Protein: 2g

8. Leek Soup

Leek soup is a wonderful and flavorful option that highlights the unique taste of leeks. This soup is simple to make and can be enjoyed as a comforting meal or a light appetizer.

Ingredients:

• 4 leeks, thinly sliced
• 1 onion, diced
• 2 cloves of garlic, minced
• 4 cups of vegetable broth
• 1 tablespoon of olive oil
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the diced onion and minced garlic, and cook until the onion is translucent, about 5 minutes.
2. Add the sliced leeks and vegetable broth to the pot. Bring the soup to a boil, then reduce the heat to low and let it simmer for 15-20 minutes, or until the leeks are tender.
3. Use an immersion blender or transfer the soup to a blender to puree until smooth.
4. Season the soup with salt and pepper to taste.
5. Optional: Garnish the soup with a drizzle of olive oil and a sprinkle of chopped chives.

Tips:

• You can add other vegetables like potatoes or carrots to the soup for more flavor and texture.
• For added creaminess, you can blend in a handful of cooked white beans or cashews.
• If you prefer a chunkier soup, you can reserve some of the cooked leeks and blend the rest.
• Serve the soup hot, and consider pairing it with crusty bread or a fresh salad.

Nutritional Information:

• Calories: 80
• Fat: 3g
• Sodium: 700mg
• Carbohydrates: 16g
• Fiber: 4g
• Protein: 2g

9. Mushroom Soup

Mushroom soup is a rich and flavorful option that is perfect for mushroom lovers. This soup is made with a variety of mushrooms and is the ultimate comfort food. It is perfect for warming up on a chilly day or enjoyed as a special treat.

Ingredients:

• 4 cups of mushrooms, sliced
• 1 onion, diced
• 2 cloves of garlic, minced
• 4 cups of vegetable broth
• 1 tablespoon of olive oil
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the diced onion and minced garlic, and cook until the onion is translucent, about 5 minutes.
2. Add the sliced mushrooms and vegetable broth to the pot. Bring the soup to a boil, then reduce the heat to low and let it simmer for 15-20 minutes, or until the mushrooms are tender.
3. Use an immersion blender or transfer the soup to a blender to puree until smooth.
4. Season the soup with salt and pepper to taste.
5. Optional: Garnish the soup with a drizzle of truffle oil and a sprinkle of chopped parsley.

Tips:

• You can use a variety of mushrooms, such as button, cremini, or shiitake, for more depth of flavor.
• For added creaminess, you can blend in a splash of heavy cream or coconut milk.
• If you prefer a chunkier soup, you can reserve some of the sliced mushrooms and blend the rest.
• Serve the soup hot, and consider pairing it with crusty bread or a side salad.

Nutritional Information:

• Calories: 100
• Fat: 3g
• Sodium: 700mg
• Carbohydrates: 18g
• Fiber: 4g
• Protein: 3g

10. Spinach Soup

Spinach soup is a vibrant and nutritious option that is perfect for those looking to incorporate more leafy greens into their diet. This soup is packed with vitamins and minerals, and it can be enjoyed as a light lunch or a satisfying dinner.

Ingredients:

• 4 cups of spinach, chopped
• 1 onion, diced
• 2 cloves of garlic, minced
• 4 cups of vegetable broth
• 1 tablespoon of olive oil
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the diced onion and minced garlic, and cook until the onion is translucent, about 5 minutes.
2. Add the chopped spinach and vegetable broth to the pot. Bring the soup to a boil, then reduce the heat to low and let it simmer for 10-15 minutes, or until the spinach is wilted.
3. Use an immersion blender or transfer the soup to a blender to puree until smooth.
4. Season the soup with salt and pepper to taste.
5. Optional: Garnish the soup with a drizzle of olive oil and a sprinkle of grated Parmesan cheese.

Tips:

• You can add other greens like kale or Swiss chard to the soup for more variety.
• For added creaminess, you can blend in a handful of cooked white beans or cashews.
• If you prefer a chunkier soup, you can reserve some of the cooked spinach and blend the rest.
• Serve the soup hot or chilled, and consider pairing it with a side of crusty bread or a fresh salad.

Nutritional Information:

• Calories: 80
• Fat: 3g
• Sodium: 600mg
• Carbohydrates: 15g
• Fiber: 5g
• Protein: 3g

In summary, vegetable weight-loss soup is a fantastic option for those who want to incorporate more vegetables into their diet while also aiming for weight loss. The variety of soups, including onion, carrot, celery, green bean, kale, zucchini, tomato, leek, mushroom, and spinach, offer endless possibilities for flavor and texture. Each soup is low in calories, fat, and sodium, yet high in fiber and protein, making it a filling and satisfying option. Whether you choose to enjoy the soups as a starter or a complete meal, they are sure to nourish your body and taste buds. So grab a pot and get cooking these delicious and nutritious vegetable weight-loss soups today!

Looking for delicious vegetable soups to aid in your weight loss journey? Check out this article for 10 flavorful options packed with nutrients and low in calories. Customize to your liking and enjoy the benefits of a satisfying and nutritious meal.