5 Soup Recipes for Weight Loss That are Easy and Tasty…

Losing weight can sometimes feel like an uphill battle, but the right foods and a solid plan can help you reach your goals. Soups are a great option for weight loss, and the right recipes, like the ones we’re sharing, can help kickstart your journey to a healthier and slimmer you.

Why Soups are Great for Weight Loss

When it comes to weight loss, soup can be a great ally. Along with being warm or cool and comforting, soup can also:

• Help you feel fuller for longer, so you naturally eat fewer calories
• Provide you with essential nutrients, including protein, vitamins, minerals and fiber as a complete meal
• Be customized to match your flavor preferences
• Take very little food prep or culinary skills
• Portable and convenient

Soups are easy to prepare, and they can be enjoyed at any time, which makes them a great addition to any weight loss plan.

The Health Benefits of Each Soup Ingredient used in Our Healthy Soup Recipes

Carrots

Carrots are rich in essential vitamins and minerals that help support a variety of body functions, including:

• Vision health
• Blood pressure control
• Blood clotting
• Healthy bone building
• Immune function
• Cell division

The beta carotene in carrots gives this vegetable its orange color. The body converts beta carotene to vitamin A, which supports vision health and helps fight damaging free radicals.

Kale

Like carrots, kale is also nutrient-dense. It’s loaded with antioxidants, including vitamin C. This dark leafy green vegetable is also one of the best sources of vitamin K, and it contains iron and calcium.

The antioxidants in kale can help fight damaging free radicals, which may lead to inflammation and disease.

Kale’s diverse nutrient profile helps it support many body functions, from vision to immune function, digestion, bone health and more.

Sweet Potato

The orange color of this root vegetable should give you a clue about its star nutrient: beta carotene. One cup of cooked sweet potato (with the skin on) provides an impressive 769% of your daily value of vitamin A (from beta carotene).

Along with vitamin A, sweet potatoes also contain:

• Vitamin C
• Fiber
• Potassium
• Vitamin B6
• Pantothenic acid
• Niacin
• Copper
• Manganese

The antioxidants in this vegetable help fight free radicals. Its nutrient profile helps with a variety of functions, from brain health to eye health, immune function and more.

Plus, sweet potatoes have a lower glycemic index compared to white potatoes, so their effects on insulin and blood sugar are much lower.

Tofu

Although tofu is best known as a meat alternative, it offers a variety of benefits that make it worth eating even if you’re a meat eater.

Tofu is an excellent source of protein, and it contains all nine essential amino acids. Tofu is also rich in:

• Calcium
• Iron
• Phosphorus
• Manganese
• Copper
• Magnesium
• Vitamin B1
• Zinc

It’s easy to add tofu to any soup, and it takes on the flavors of whatever it is cooked with. It’s a simple way to add extra protein while gaining essential minerals and vitamins your body needs to function optimally.

Cabbage

Like other vegetables on this list, cabbage is loaded with nutrients, but it’s also ultra-low in calories. One cup of cabbage has just 17 calories, 1 gram of protein and 4 grams of carbohydrates.

Despite being so low in calories, this vegetable is rich in nutrients, including:

• Magnesium
• Vitamin K
• Folate
• Vitamin C
• Potassium
• Vitamin B6
• Thiamin
• Calcium

Cabbage is an excellent way to add more nutrients to your meals without packing on the calories.

Black Beans

Black beans are rich in fiber and plant protein, which helps you feel fuller for longer and keeps you regular.

The body can’t break down fiber, so it passes through undigested. This may sound like a bad thing, but it actually helps keep your digestive system healthy while helping flush out toxins.

The fiber and protein in black beans can help you maintain a healthy weight, improve digestion and may even help lower blood pressure.

Spinach

An all-star green that’s packed with nutrients, including:

• Vitamin K
• Vitamin C
• Vitamin A
• Folate
• Potassium
• Magnesium
• Iron
• Calcium

Like kale, spinach fuels your body with essential vitamins and minerals to help it function optimally.

HERE ARE YOUR 5 WEIGHT LOSS SOUP RECIPES

Carrot and Kale Soup for Weight Loss

Prep Time: 12 minutes

Cook Time: 35 minutes

Ingredients

Serves 4

• 2 teaspoons extra-virgin olive oil
• ½ medium yellow onion, chopped
• 1-pound organic carrots, peeled and sliced
• ¾ teaspoon sea or Himalayan  salt
• ½ teaspoon black pepper
• 3 garlic cloves, minced
• ¼ teaspoon red chili flakes
• 4 cups low-sodium organic vegetable broth
• 1 ½ cups water
• 2 cups chopped Tuscan organic kale
• Zest and juice of 1 lemon

Directions

1. Heat the oil in a soup pot over medium heat.
2. Add the chopped onion once the oil is hot. Sauté for 3 minutes or until softened and fragrant.
3. Toss in the carrots, salt, and black pepper. Continue to sauté for 4-5 minutes or until the carrots soften a bit.
4. Add the garlic and sauté for another minute before adding the chili flakes.
5. Pour in the broth and water. Bring to a boil, reduce to a simmer, and let simmer for 15 minutes or until the carrots are tender.
6. Remove the soup from the heat. Stir in the kale, lemon zest, and juice. Taste and adjust seasonings if needed.
7. Ladle into bowls and serve.

Cabbage and Spinach Soup for Weight Loss

Prep Time: 10 minutes

Cook Time: 35 minutes

Ingredients

Serves 4

• 1 tablespoon extra-virgin olive oil
• 1 small yellow onion, chopped
• 2 ribs of celery, sliced
• Kosher salt
• Black pepper
• 3 garlic cloves, minced
• 1 tablespoon minced ginger
• 5 cups low-sodium free range chicken or organic vegetable broth
• ½ medium head of cabbage, chopped
• 1 (14-ounce) can diced tomatoes with canning juices
• 2 cups fresh spinach leaves, packed
• ½ cup chopped fresh parsley

Directions

1. Heat the oil in a soup pot over medium heat.
2. Add the onion and sauté for 3-4 minutes.
3. Toss in the celery. Season with a pinch of salt and black pepper, then continue to sauté for another 3-4 minutes.
4. Add the garlic and ginger. Sauté for a minute or so.
5. Pour in the broth, then stir in the cabbage and tomatoes.
6. Bring to a boil, reduce to a simmer, and let simmer for 15 minutes or until the cabbage is tender.
7. Remove from the heat. Stir in the spinach and parsley before serving.

Sweet Potato and Kale Soup

Prep Time: 15 minutes

Cook Time: 42 minutes

Ingredients

Serves 4

• 1 tablespoon extra-virgin olive or avocado oil
• 1 medium yellow onion, chopped
• 3 garlic cloves, minced
• ½ teaspoon chili powder
• ¼ teaspoon garlic powder
• 2 medium organic sweet potatoes, peeled and cut into ¼ inch cubes
• 1 cup grape tomatoes, halved
• ½ teaspoon kosher salt
• ½ teaspoon black pepper
• 3 cups low-sodium organic vegetable broth or water
• 2 cups chopped organic Tuscan kale, packed
• ½ teaspoon lime zest
• 1 tablespoon fresh lime juice

Directions

1. Heat the oil in a soup pot over medium heat.
2. Sauté the onion for 4-5 minutes.
3. Add the minced garlic, chili powder, and garlic powder. Cook while stirring for 30 seconds or so.
4. Add the sweet potatoes, tomatoes, salt, and black pepper to the pot. Stir, then pour in the broth.
5. Bring to a boil, reduce to a simmer, and let simmer for 25 minutes or until the sweet potatoes are tender.
6. Remove from the heat. Stir in the kale, lime zest, and juice.
7. Ladle into bowls and serve.

Spicy Veggie Soup

Prep Time: 15 minutes

Cook Time: 42 minutes

Ingredients

Serves 4

• 1 tablespoon extra-virgin olive or avocado oil
• ½ medium yellow onion, chopped
• 1 cup chopped carrots
• ½ cup chopped celery
• 3 garlic cloves, minced
• ½ teaspoon red chili flakes
• 4 cups low-sodium chicken or vegetable broth
• 1 (14-ounce) can diced tomatoes with canning juices
• 1 large potato, peeled and cut into ¼ inch cubes
• ½ jalapeno pepper, seeds and ribs removed if you prefer less heat
• 1 cup chopped green beans
• 1 medium green bell pepper, sliced
• ½ cup fresh or frozen corn kernels
• Kosher salt, to taste
• Black pepper, to taste
• ¼ cup chopped fresh parsley or cilantro

Directions

1. Heat the oil in a soup pot over medium heat.
2. Add the onion, carrots, and celery. Sauté for 4-5 minutes.
3. Toss in the garlic and chili flakes. Continue to sauté for another minute or so. Do not let the chili flakes burn.
4. Add the broth, diced tomatoes, and cubed potato. Bring to a boil, then toss in the jalapeno pepper (if using) with the green beans and sliced bell pepper.
5. Reduce to a simmer, cover, and simmer for 15-20 minutes or until the potatoes are tender.
6. Stir in the corn. Cook the soup for another 3-5 minutes.
7. Season the soup to taste with salt and black pepper, stir in fresh herbs, and serve.

Note: You can also omit the jalapeno if you prefer a less spicy soup.

Spicy Tofu and Bean Soup

Prep Time: 7 minutes

Cook Time: 18 minutes

Ingredients

Serves 2

• 1 tablespoon neutral oil of choice
• 1 cup sliced shiitake mushrooms
• 3 garlic cloves, minced
• 2 tablespoons Korean chili flakes
• 1 ½ cups low-sodium free range chicken or organic vegetable broth
• 2 tablespoons low-sodium soy sauce
• ¾ cup canned white beans, rinsed and drained
• 1 (14-ounce) package of organic silken tofu
• Fine sea salt, optional
• Black pepper, optional
• 2 green onions, thinly sliced

Directions

1. Heat the oil in a pot over medium heat.
2. Add the mushrooms and sauté for 3-4 minutes or until lightly browned.
3. Reduce the heat to medium-low. Add the garlic and chili flakes.
4. Sauté until the garlic is fragrant. Make sure that the chili flakes do not burn.
5. Pour in the broth, soy sauce, and beans. Bring to a boil and let boil for 3-4 minutes.
6. Add the tofu. To do this, just break it into chunks with a spoon.
7. Cook for another 2-3 minutes. Taste and add salt and black pepper as needed.
8. Remove from the heat, finish with green onions, and serve.

Final Word

Soup is a great way to accelerate your weight loss. They can help you feel fuller for longer and fuel your body with essential nutrients. Try adding these recipes to your weight loss plan today.

SEE THIS ARTICLE ABOUT 3 MUST HAVE KITCHEN GADGETS PLUS TOFU RECIPE

CHECK OUT THESE REVIEWS TO GET HEALTHY