When it comes to shedding a few pounds or simply maintaining a healthy lifestyle, soups can be your best friend. They're not only satisfying and comforting but can also be incredibly nutritious. In this blog, we've curated 10 healthy weight loss soup recipes that are not only delicious but also clock in at under 150 calories per serving. These recipes are designed to keep you feeling full and satisfied while helping you reach your weight loss goals. Let's dive in!
1. Spicy Tomato and Red Lentil Soup (130 Calories per Serving):
Packed with fiber and protein from red lentils, this soup is a flavorful and satisfying choice. The spicy kick from the tomatoes adds an extra punch.
Ingredients:
1 cup dried red lentils
1 can (14 ounces) diced tomatoes (no salt added)
1 medium onion, chopped
2 cloves garlic, minced
1 teaspoon olive oil
1 teaspoon cumin
1/2 teaspoon paprika
1/4 teaspoon cayenne pepper (adjust to your spice preference)
4 cups low-sodium vegetable broth
Salt and pepper to taste
Fresh cilantro or parsley for garnish (optional)
Instructions:
Rinse and Drain Lentils: Start by rinsing the red lentils under cold water until the water runs clear. Drain and set them aside.
Sauté Onion and Garlic: In a large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic. Sauté for about 3-4 minutes or until the onion becomes translucent and fragrant.
Add Spices: Add the cumin, paprika, and cayenne pepper to the pot. Stir well to coat the onions and garlic with the spices. Let it cook for another minute to release the flavors.
Combine Lentils and Tomatoes: Add the red lentils and diced tomatoes (with their juices) to the pot. Stir everything together.
Add Vegetable Broth: Pour in the low-sodium vegetable broth, and bring the mixture to a boil.
Simmer: Reduce the heat to low, cover the pot, and let it simmer for about 20-25 minutes, or until the lentils are soft and fully cooked. Stir occasionally.
Blend (Optional): For a smoother texture, you can use an immersion blender to partially blend the soup right in the pot. Alternatively, transfer a portion of the soup to a blender, blend until smooth, and then return it to the pot. Be cautious when blending hot liquids.
Season and Serve: Season the soup with salt and pepper to taste. Adjust the cayenne pepper if you want it spicier.
Garnish: Serve hot, garnished with fresh cilantro or parsley if desired.
Enjoy your Spicy Tomato and Red Lentil Soup as a satisfying and nutritious meal that's under 150 calories per serving. It's perfect for anyone looking to maintain a healthy diet and lose weight without sacrificing flavor!
2. Broccoli and Spinach Soup (110 Calories per Serving):
Packed with leafy greens, this soup is rich in antioxidants and vitamins. The creamy texture comes from blended broccoli, making it both healthy and delicious.
Ingredients:
2 cups fresh broccoli florets
2 cups fresh spinach leaves
1 medium onion, chopped
2 cloves garlic, minced
1 medium potato, peeled and diced
4 cups low-sodium vegetable broth
1 cup low-fat milk or unsweetened almond milk
1 tablespoon olive oil
Salt and pepper to taste
Optional toppings: grated Parmesan cheese, croutons, or a drizzle of olive oil
Instructions:
Prepare the Vegetables: Start by washing the broccoli and spinach thoroughly. Chop the broccoli into small florets and set aside. Also, chop the onion, mince the garlic, and peel and dice the potato.
Sauté the Aromatics: In a large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic. Sauté for about 3-4 minutes, or until the onion becomes translucent and fragrant.
Add Potatoes and Broccoli: Add the diced potato and broccoli florets to the pot. Stir them into the onion and garlic mixture, allowing them to cook for another 2-3 minutes.
Pour in Vegetable Broth: Pour in the low-sodium vegetable broth. Bring the mixture to a boil, then reduce the heat to low, cover the pot, and let it simmer for about 15-20 minutes, or until the potatoes and broccoli are tender.
Add Spinach: Stir in the fresh spinach leaves and cook for an additional 2-3 minutes, just until the spinach wilts.
Blend the Soup: Using an immersion blender, carefully blend the soup until it reaches your desired level of smoothness. Alternatively, transfer the soup in batches to a blender and blend until smooth. Be cautious when blending hot liquids; allow them to cool slightly if necessary.
Add Milk: Return the blended soup to the pot. Stir in the low-fat milk or unsweetened almond milk to achieve the desired creamy consistency. You can adjust the amount of milk to your preference.
Season and Serve: Season the soup with salt and pepper to taste. Adjust the seasoning as needed.
Garnish and Serve: Ladle the soup into bowls and garnish with optional toppings like grated Parmesan cheese, croutons, or a drizzle of olive oil.
Enjoy your delicious and nutritious Broccoli and Spinach Soup! It's a fantastic way to incorporate more greens into your diet and is perfect for a light and healthy meal.
3. Butternut Squash and Apple Soup (140 Calories per Serving):
Butternut squash and apple combine to create a slightly sweet and savory soup that's rich in fiber and vitamins.
Ingredients:
1 medium-sized butternut squash (about 2 pounds)
2 apples (any sweet variety like Gala or Fuji), peeled, cored, and chopped
1 medium onion, chopped
2 cloves garlic, minced
1 tablespoon olive oil
4 cups low-sodium vegetable broth
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
Salt and pepper to taste
Optional garnishes: chopped fresh parsley, a dollop of Greek yogurt, or toasted pumpkin seeds
Instructions:
Prepare the Butternut Squash: Start by peeling the butternut squash, removing the seeds, and chopping it into small, uniform pieces. This will make it easier to cook and blend later.
Sauté Aromatics: In a large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic. Sauté for about 3-4 minutes, or until the onion becomes translucent and fragrant.
Add Squash and Apples: Add the chopped butternut squash and apples to the pot. Stir them into the onion and garlic mixture, allowing them to cook together for another 5 minutes.
Add Spices: Sprinkle the ground cinnamon and ground nutmeg over the ingredients in the pot. Stir well to coat the squash and apples with the spices.
Pour in Vegetable Broth: Pour in the low-sodium vegetable broth, ensuring that it covers the vegetables and fruits. Bring the mixture to a boil.
Simmer: Reduce the heat to low, cover the pot, and let it simmer for about 20-25 minutes, or until the butternut squash and apples are soft and easily pierced with a fork.
Blend the Soup: Using an immersion blender, carefully blend the soup until it reaches a smooth and creamy consistency. Alternatively, transfer the soup in batches to a blender and blend until smooth. Be cautious when blending hot liquids; allow them to cool slightly if necessary.
Season and Serve: Season the soup with salt and pepper to taste. Adjust the seasoning as needed to suit your preferences.
Garnish and Serve: Ladle the Butternut Squash and Apple Soup into bowls. Garnish with your choice of optional toppings, such as chopped fresh parsley, a dollop of Greek yogurt, or toasted pumpkin seeds for added texture and flavor.
Enjoy your comforting and flavorful Butternut Squash and Apple Soup! It's a perfect choice for a warm and nutritious meal, especially during the fall and winter months.
4. Zucchini and Basil Soup (120 Calories per Serving):
Zucchini and basil come together in this vibrant, low-calorie soup, perfect for a light and refreshing meal.
Ingredients:
4 medium-sized zucchini, chopped
1 medium onion, chopped
2 cloves garlic, minced
1 medium potato, peeled and diced
4 cups low-sodium vegetable broth
1 cup fresh basil leaves, packed
2 tablespoons olive oil
Salt and pepper to taste
Optional garnishes: a drizzle of olive oil, a dollop of Greek yogurt, or freshly chopped basil leaves
Instructions:
Prepare the Vegetables: Begin by washing and chopping the zucchini into small pieces. Chop the onion, mince the garlic, and peel and dice the potato.
Sauté Aromatics: In a large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic. Sauté for about 3-4 minutes, or until the onion becomes translucent and fragrant.
Add Zucchini and Potato: Add the chopped zucchini and diced potato to the pot. Stir them into the onion and garlic mixture, allowing them to cook together for another 3-4 minutes.
Pour in Vegetable Broth: Pour in the low-sodium vegetable broth, ensuring that it covers the vegetables. Bring the mixture to a boil.
Simmer: Reduce the heat to low, cover the pot, and let it simmer for about 15-20 minutes, or until the zucchini and potato are tender.
Add Fresh Basil: Stir in the fresh basil leaves. Let the soup simmer for an additional 2-3 minutes, allowing the basil to infuse its flavor.
Blend the Soup: Using an immersion blender, carefully blend the soup until it reaches a smooth and creamy consistency. Alternatively, transfer the soup in batches to a blender and blend until smooth. Be cautious when blending hot liquids; allow them to cool slightly if necessary.
Season and Serve: Season the Zucchini and Basil Soup with salt and pepper to taste. Adjust the seasoning as needed.
Garnish and Serve: Ladle the soup into bowls. Garnish with your choice of optional toppings, such as a drizzle of olive oil, a dollop of Greek yogurt, or freshly chopped basil leaves for an extra burst of flavor and freshness.
Enjoy your delightful Zucchini and Basil Soup! It's a healthy and vibrant soup that's perfect for a light and nutritious meal.
5. Miso and Vegetable Soup (100 Calories per Serving):
Miso paste infuses this soup with umami flavor, while a medley of vegetables makes it a nutrient-packed option.
Ingredients:
4 cups low-sodium vegetable broth
2 tablespoons miso paste (white or red, depending on your preference)
1 cup thinly sliced mushrooms (shiitake, button, or cremini)
1 cup thinly sliced carrots
1 cup thinly sliced bok choy or Napa cabbage
1 cup tofu, cubed (optional)
2 green onions, thinly sliced (for garnish)
2 cloves garlic, minced
1 tablespoon grated fresh ginger
1 tablespoon soy sauce (or tamari for a gluten-free option)
1 teaspoon sesame oil
1 teaspoon rice vinegar (optional)
Salt and pepper to taste
Optional garnishes: sesame seeds, nori strips, or chopped cilantro
Instructions:
Prepare the Vegetables and Tofu: Wash and chop the mushrooms, carrots, bok choy or Napa cabbage, and tofu (if using). Thinly slice the green onions for garnish.
Mix Miso Paste: In a small bowl, whisk the miso paste with a few tablespoons of warm water until it dissolves and forms a smooth mixture. Set aside.
Sauté Aromatics: In a large pot, heat the sesame oil over medium heat. Add the minced garlic and grated ginger. Sauté for about 1-2 minutes until fragrant.
Add Mushrooms and Carrots: Add the sliced mushrooms and carrots to the pot. Stir and sauté for another 3-4 minutes until the mushrooms begin to release their juices.
Pour in Vegetable Broth: Pour in the low-sodium vegetable broth and soy sauce (or tamari). Stir well to combine.
Simmer: Bring the soup to a gentle simmer and let it cook for about 5-7 minutes, or until the carrots become tender.
Add Tofu and Bok Choy: If using tofu, add it to the soup. Then, add the sliced bok choy or Napa cabbage. Let the soup simmer for another 3-4 minutes until the tofu is heated through, and the greens are wilted.
Mix in Miso Paste: Reduce the heat to low. Take a ladle of the hot soup and mix it with the miso paste mixture you prepared earlier to temper the miso. This prevents it from clumping when added to the soup. Then, pour the miso mixture back into the soup pot and stir gently to combine.
Season and Add Rice Vinegar (Optional): Taste the soup and adjust the seasoning with salt, pepper, and rice vinegar (if using). Be cautious with the salt, as miso paste is naturally salty.
Garnish and Serve: Ladle the Miso and Vegetable Soup into bowls. Garnish with thinly sliced green onions and any optional toppings you prefer, such as sesame seeds, nori strips, or chopped cilantro.
Enjoy your comforting and nutritious Miso and Vegetable Soup! It's a flavorful and wholesome choice for a light and satisfying meal.
These 5 healthy weight loss soup recipes under 150 calories per serving prove that nutritious eating can be both delicious and satisfying. Whether you're aiming to shed some pounds or simply nourish your body, these soups offer a variety of flavors and ingredients to keep your taste buds entertained. Incorporate them into your meal plan and enjoy the benefits of a balanced, low-calorie, and filling diet that supports your weight loss goals. Bon appétit and here's to your health!
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