44 Yummy Vegetable Soup Recipes For Weight Loss September 29, 2016

Is vegetable soup good for weight loss? Weight loss and soups share a very cordial relation. To put it more precisely, soups are inevitable companions in a dieter’s journey towards weight loss. However, soups need not always be boring. They can definitely taste fabulous even without all that oil /or butter.

44 Interesting Vegetable Soup Recipes For Weight Loss

Here are 44 healthy vegetable soup recipes for weight loss ─ no fat, just nutrition and great taste!

1. Carrot And Moong Dal Soup

Image: Shuttersock

Image: Shuttersock

A delightful blend of split green gram lentils with the antioxidant-rich carrots─ this one is easy on your palate and great for your body! Onions are roasted in a negligible amount of oil along with garlic. The skimmed milk used in the soup, provides protein, transforming this soup into a wholesome and nourishing meal.

Ingredients

  • Carrots – ¼ cup, finely chopped
  • Split green gram lentils or moong dal – 1/8 cup, washed, well-drained
  • Black pepper powder – 1 tsp, freshly ground, or to taste
  • Garlic – 6 cloves, peeled, finely chopped
  • Onions – 1/8 cups, finely sliced
  • Tomatoes – 1, small, finely chopped
  • Skim milk – 1/8 cup
  • Salt – to taste
  • Cumin seeds – ½ tsp
  • Cloves – 2
  • Oil – 1 ½ tsp

Directions

  1. Place a non-stick pan on medium heat.
  1. Heat 1 tsp oil.
  1. Add onions and garlic and sauté on medium flame until the raw smell disappears and onions and garlic turn brown.
  1. Add carrots and cook for a minute.
  1. Mix in tomatoes and cook for 2 more minutes.
  1. Roast washed moong dal in a different pan until a nice aroma comes.
  1. Add moong dal, the veggie mixture, and about 1.5 cups of water to a large bowl.
  1. Pressure cook for 3 whistles on high flame, lower the flame and cook for an additional 3 minutes.
  1. Take out after the pressure and allow it to cool.
  1.  Add to a blender and blend to a smooth mixture.
  1. Pour the mixture into a non-stick pan, mix in milk, ¼ cup water, salt, and black pepper powder and boil for a minute.
  1. In a small pan, add the rest of the oil.
  1. Add cumin seeds and cloves and allow it to splutter.
  1. Pour over the soup and serve immediately.

2. Garlic Vegetable Soup

Image: Shuttersock

Image: Shuttersock

If you love garlic, then this one will surely appeal to your taste buds! Opt for powdered moong dal or roasted and powdered oats for a thick soup.

Ingredients

  • Mixed veggies – 1 cup, finely chopped [Broccoli, carrot, beets, capsicum, green peas]
  • Garlic – 6 cloves, peeled, finely chopped
  • Onions – 1, medium sized, peeled, finely chopped
  • Oats – 2 tbsp, roasted and powdered
  • Salt – to taste
  • Black pepper powder – to taste
  • Cloves – 2, for seasoning
  • Oil – 1 tsp

Directions

  1. Heat oil on a non-stick pan placed on a medium to high flame.
  1. Add garlic and onion and sauté until both turn golden brown.
  1. Add veggies and sauté for 3 to 4 minutes.
  1. Add about 2 ½ cups of water and allow the mixture to come to boil.
  1. Cover and cook on low to medium flame until veggies are cooked well.
  1. Mix in salt and pepper as desired.
  1. Dry roast cloves in a small pan and crush well. Keep aside.
  1. Mix in powdered oats to the veggie mixture and simmer for 3 more minutes.
  1. Serve hot, garnished with crushed cloves.

3. Tomato Soup

Image: Shuttersock

Image: Shutterstock

This one is a lush soup, but is low in calories, which is ideal for weight loss. You can enjoy this soup more during cold winter nights.

Ingredients

  • Tomato – 6 large, washed thoroughly
  • Water – 4 cups
  • Butter – ½ tsp
  • Sugar – 1 tsp
  • Salt – to taste
  • Black pepper powder – to taste
  • Cumin seeds – 1 tsp
  • Cloves – 6

Directions

  1. Add washed tomatoes along with water to a large bowl and pressure cook up to 3 whistles.
  1. Take out from the pressure cooker, remove the peels, and allow it to cool.
  1. Add to a blender and blend to a smooth paste.
  1. Using a strainer, strain the mixture to remove seeds, if any.
  1. Add to a non-stick saucepan and allow it to come to a boil. Simmer for 3 minutes.
  1. Add water, if necessary to adjust the thickness.
  1. Season as required.
  1. Turn off and keep aside.
  1. In a small pan, heat butter. Add cumin seeds and cloves and allow to splutter.
  1. Pour atop the soup.
  1. Serve the soup.

4. Red Kidney Beans Soup

Image: Shuttersock

Image: Shuttersock

Here comes the best vegetable soup for weight loss made with rajma or red kidney beans, this soup easily doubles up as a simple main course. The low fat milk used here enriches the flavor of the soup, making it creamier and richer.

Ingredients

  • Red kidney beans – ¼ cup
  • Onions – 2, medium, finely chopped
  • Garlic – 4 cloves, peeled, minced
  • Ginger – 1 1inch piece, peeled, finely grated
  • Tomato -1, medium, finely chopped
  • Carrot – 1, medium, peeled, finely grated
  • Skim milk – ¼ cup, if required
  • Salt – to taste
  • Red chili flakes – to taste
  • Oil – 2 tsp
  • Coriander leaves – 1 tbsp, finely chopped
  • Chaat masala – 1 tsp

Directions

  1. Thoroughly wash the kidney beans and pressure cook with washed, grated carrot.
  1. Add 1 tsp oil to a preheated skillet and sauté onions, ginger, and garlic until golden brown.
  1. Add tomatoes and cook until tomatoes turn pulpy.
  1. Keep aside the water from the cooked beans and keep aside half of the beans.
  1. Mash rest of the beans well.
  1. Add mashed beans and enough salt and bring the mixture to a boil.
  1. Take off from the heat and allow it to cool down.
  1. Transfer to a blender along with red chili flakes and blend to a smooth puree.
  1. Add to the skillet again, mix in the non-mashed beans, and simmer for 2 minutes.
  1. Add water to adjust the consistency.
  1. Add milk if desired.
  1. Check the seasoning.
  1. Sprinkle chat masala, garnish with coriander leaves, and serve hot.

5. Mushroom Soup

Image: Shuttersock

Image: Shutterstock

Mushrooms are great for weight loss—now that’s a well-established fact. While a creamy mushroom soup is mostly preferred, it often comes loaded with calories. This one is a twist on the classical version, but exceeds the classical one in terms of flavor.

Ingredients: 

  • Button mushrooms – 1 cups, chopped, washed
  • Corn flour – 1 tsp dissolved in ¼ cup skim milk
  • Onions – ½ cup, finely sliced
  • Salt – to taste
  • Milk – 1 cup
  • Black pepper powder – to taste
  • Mix herb seasoning – to taste
  • Water – 2 cups

Directions:

  1. Cook 1 cup of the mushrooms in 1 cup milk until it becomes soft.
  1. Keep aside and allow it to cool.
  1. Add to a blender and blend to a semi-smooth paste.
  1. Heat a non-stick pan on medium flame.
  1. Add onions and roast, sprinkling water now and then, until onions turn golden brown.
  1. Remove from pan and keep aside.
  1. Add the ground paste to the pan along with water and simmer for 3 minutes.
  1. Mix in cornflour, salt, and seasoning, and allow to come to a boil.
  1. Lower the flame and simmer for 6 minutes or until the mixture turns creamy and thick.
  1. Serve immediately.

6. Fat Burning Soup

You can make soup with any kind of vegetable you want. One of the most popular is the fat burning soup.

Cut six medium size onions, three tomatoes, one small head of cabbage, two green bell peppers, 1 beam of celery, into small pieces and put into a boiling pot of water enough to cover the vegetables. Add 1 cube of vegetable bouillon and seasoning and boil on high heat for about 10 minutes. Reduce the heat to medium low and cook until vegetables become soft. Add fresh herbs and serve.

7. Basic Broth

This is another popular soup.

Boil 6.5 litres of water in a large pot and heat it at a high temperature. Put potatoes, 10 large carrots, 2 turnips, 4 stalks of celery, garlic, a bunch of parsley, and half beam coriander in the boiling water. Add a tablespoon of salt, cumin, and black peppercorns. Cover with a lid. When the broth begins to boil, reduce the heat to medium, leave to simmer for 2 hours.

8. Italian Zero

This soup contains large onions, 2 cloves of garlic, 2 zucchini, fennel bulb, 1 pepper, a quarter of green or red cabbage, 300 g spinach, 3 large tomatoes, a quarter teaspoon of red pepper, a tablespoon of cumin and oregano, a small sprig of parsley and basil. Add salt pepper to taste.

9. Broccoli Broth

Add 1 cup thinly sliced onions, half teaspoon finely chopped garlic, half cup thinly sliced carrots and two teaspoons chopped celery, one cup broccoli florets, salt, in 2½ cups of hot water, mix well and cook on a medium flame for two to three minutes, stirring occasionally. Add the pepper and mix well. Serve hot.

10. Pumpkin Soup

Add one chopped onion and one clove garlic crushed, a pinch of dried chilli, roughly chopped pumpkin flesh and two roughly chopped sweet potato and cook for a couple of minutes, then add 1.2 litres of water or vegetable stock. Season it with salt and ground black pepper. Cover and bring to the boil, then simmer for 25 minutes until the pumpkin and sweet potato are tender. Blend all in a processor in batches until smooth. Return to the pan and gently warm through. And serve.

11. Minted Peas Soup

Simmer frozen minted peas and spring onion in water. Once boiled, blend these in a processor. Now, reheat gently and season with pepper and salt. Ladle into small bowls or cups and saucers, then sprinkle with the reserved spring onion tops.

12. Cabbage Soup

Preheat little olive oil in a large pan over medium heat. Add chopped onions and stir to let the onions become covered with oil. Then add chopped cabbage. When the onions and cabbage are tender, add 1 litre of broth. Reduce the heat. Cover the pan for 15 minutes or until the cabbage is tender. Add tabasco sauce and a spoon of sugar.

13. Mixed Vegetable Soup

This is a yummy vegetable soup that you can make in a jiffy. Bay leaves add to the flavor, and you can sprinkle black pepper powder for a spicy tinge. It is also okay to add some lemon juice to enhance the flavor.

Ingredients
  • Chopped cabbage
  • Chopped onions
  • Chopped tomatoes
  • Chopped capsicum
  • Oil
  • Bay leaves
  • Black pepper
  • Salt
Directions
  1. Sauté the onions first.
  1. Add the vegetables and boil with water.
  1. Add pepper and salt and simmer.
  1. Serve the soup hot.

14. Cauliflower Soup

This is the quintessential winter delicacy. You can serve it piping hot to kids and family on those chilly winter evenings! The use of olive oil and garlic adds to the unique flavor of this nutritious soup.

Ingredients
  • Chopped onion
  • Olive oil
  • Garlic cloves
  • Potatoes, chopped
  • Cauliflower florets
  • Pure cream
  • Chicken stock
Directions
  1. Sauté the garlic and onion.
  1. Then add the potato and cauliflower florets.
  1. Add the stock and boil.
  1. Add pure cream and cook for a while.

15. Carrot Coriander Soup

This soup contains the goodness of carrot with the tangy taste of coriander. You may serve it with onion bread and cheese. Use less pepper if you prepare this for kids.

Ingredients
  • Sliced onion
  • Vegetable oil
  • Ground coriander
  • Sliced carrots
  • Ground black pepper
  • Salt
  • Roughly chopped coriander
  • Vegetable stock
Directions
  1. Sauté the onion and later add carrot.
  1. Pour in ground coriander and cook.
  1. Next, add the stock and boil till vegetables are soft.
  1. Before putting the flame off, sprinkle coriander leaves.

16. Creamy Spinach Soup

This is one nutritious soup that tastes great. Lemon adds a tangy flavor to it. You may use more potatoes to make the texture thick, and a vegetable stock can also be used.

Ingredients
  • Sliced onions
  • Butter
  • Sliced garlic
  • Baby Spinach
  • Chicken stock
  • Nutmeg
  • Single cream
  • Lemon juice
Directions
  1. Sauté the onions in butter.
  1. Next, pour in the stock and boil for some time.
  1. Add the spinach and stir.
  1. Puree the soup with a blender.
  1. Season with pepper, nutmeg, and salt.
  1. Reheat and add the lemon juice later.
  1. Before serving the soup, add the cream and stir well.

17. Lemon Coriander Soup

Lemon has a tangy sour taste and the flavour of coriander makes the soup appealing to your taste buds. It is ideal for enjoying on a rainy evening at home.

Ingredients
  • Carrots
  • Cabbage
  • Spinach
  • Fresh coriander
  • Mushroom
  • White pepper
  • Salt
  • Lemon
  • Water
Directions
  1. At first, cut all vegetable in small blocks.
  1. With water and with fresh coriander, make coriander stock.
  1. Now discard the coriander and add vegetables to it.
  1. Add the white pepper, lemon juice, and salt, and boil.
  1. Serve the soup hot.

18. Capsicum Soup

Capsicum is bland, right? Wrong! Try this recipe and you’ll be eating your own words!

Ingredients
  • Onion
  • Capsicum
  • Tomato
  • Garlic cloves
  • Cilantro
  • Green chillies
  • Veg Stock
  • Roasted cumin powder
  • Ground pepper
  • Olive oil
  • Salt
Directions
  1. Sauté onion and garlic after heating up oil in a pan.
  1. Add Cilantro, green chillies, tomato and capsicum.
  1. Now make the paste with vegetable using a grinder.
  1. Now pour the soup in the pan and add vegetable stock.
  1. Heat it and add pepper powder, cumin powder and salt.
  1. Simmer for a few minutes. Add cream on top for garnishing.

19. Carrot Dhaniya Soup

This Indian style vegetable soup recipe needs few ingredients and you can prepare it in a jiffy. To make this awesome tasty soup, you will require some easy to find ingredients.

Ingredients
  • Chopped and peeled carrots
  • Olive oil
  • Chopped onions
  • vegetable stock
  • chopped fresh coriander
Directions
  1. Heat the oil in a pan.
  1. Now sauté the onion and carrots. It will take a few minutes.
  1. Add the coriander and pour in vegetable stock.
  1. Cook till the carrots become soft.
  1. Serve it hot with crusty bread.

20. Clear Mixed Vegetable Soup

This recipe of vegetable soup is dieter’s delight. Packed with nutrition and taste, this can be enjoyed with a handful of toasted almonds and fresh crunchy salad.

Ingredients
  • Carrots – 1/8 cup, diced
  • Peas – 1/8 cup
  • Cauliflower – 1/8 cup, finely chopped florets
  • Cabbage – 1/8 cup, finely sliced
  • Sweet corn kernels – 1/8 cup
  • French Beans – ¼ cup, finely chopped
  • Broccoli – ¼ cup, finely chopped florets
  • Garlic – 6 cloves, crushed
  • Cooking oil – 1 tbsp
  • Water – 2 cups
  • Corn flour – 2 tsp
  • Salt – to taste
  • White pepper powder – to taste
  • Chili vinegar – 1 tsp
  • Tabasco sauce – 1 tsp
Directions
  1. Add cooking oil to a preheated pan kept on medium to high flame.
  1. Add garlic and sauté until garlic loses its raw flavor.
  1. Add the veggies and sauté for another 3 minutes.
  1. Mix in Tabasco sauce and salt.
  1. Add water and allow the soup to come to a boil.
  1. Lower the flame and simmer for about 10 to 15 minutes or until the vegetables turn crispy.
  1. Dissolve corn flour in 1 tsp water and mix in with the soup.
  1. Simmer for one minute more.
  1. Adjust seasoning to taste and serve hot.

21. Creamy Vegetable Soup

Here is an easy vegetable soup recipe that follows the second method of preparing the soup.

Ingredients
  • Mixed vegetables – 2 cups, finely chopped [Carrot, beans, peas, cauliflower]
  • Onion – 2, medium sized, peeled, [ 1 finely chopped and 1 thinly sliced]
  • Vegetable stock – 4 cups
  • Butter – 2 tbsp
  • Salt – to taste
  • Black pepper – to taste
Directions
  1. Place a medium sized frying pan on medium to high heat and melt half the butter.
  1. Add the finely chopped onions and fry until the onions become translucent.
  1. Add vegetables and stir-fry for 2 minutes.
  1. Transfer to a large bowl and pour in the vegetable stock.
  1. Place in the pressure cooker and cook for 3 whistles on medium to high flame.
  1. Lower the flame and simmer for 20 minutes.
  1. Turn off the heat and wait until the pressure subsides completely.
  1. If you want a clear soup, strain and adjust the seasoning.
  1. In a small frying pan placed on medium to high heat, sauté onions until dark brown.
  1. Spoon in the soup into soup bowls.
  1. Top with browned onions and serve hot.
For The Creamy Soup
  1. If you want a creamy soup, follow the steps mentioned below.
  1. Take out the vegetables from the pressure cooker and allow to cool.
  1. Place the boiled vegetables in a blender and blend to a smooth puree.
  1. Place the puree on medium to high flame and bring to a boil.
  1. Adjust the consistency and seasoning.
  1. In a small frying pan placed on medium to high heat, sauté onions until dark brown.
  1. Spoon in the soup into soup bowls.
  1. Top with browned onions and serve hot.

22. Creamy Mix Vegetable Soup (Another Variation)

This creamy vegetable soup recipe is quite easy to prepare. The spices are optional and hence kids will enjoy the same when served with a little cheese and zero spice.

Ingredients
  • Mixed vegetables – 2 cups [French beans, cauliflower, carrot, peas]
  • Onion – 1, large, finely chopped
  • Garlic – 5 cloves, peeled, finely chopped
  • Cooking oil – 2 tbsp or Butter – 2 tbsp, melted
  • Milk – 2 ½ cups [If on diet, use skimmed milk]
  • Salt – to taste
  • Black pepper powder – to taste
  • Water – if required, to adjust the consistency
  • Grated cheese – 2 tbsp, for garnishing
Directions
  1. In a preheated skillet placed on medium to high flame, heat butter/oil.
  1. Add crushed garlic and onion and sauté until onion turns translucent.
  1. Add the veggies and sauté for about 3 more minutes.
  1. Add milk and allow the mixture to come to a boil.
  1. Lower the flame to low. Cover and cook the vegetables until it turns tender.
  1. Allow the mixture to cool. Blend it into a smooth mixture.
  1. Season to taste. Add water, if desired to adjust the thickness. Simmer for 2 minutes.
  1. Serve hot garnished with grated cheese.

23. Sweet Corn Vegetable Soup

This one is a variation of the above mentioned soup, but tastes even better. Make sure you add a generous pinch of black pepper powder while you serve this during winters to beat the cold.

Ingredients
  • Mixed vegetables – 1 ½ cups [French beans, carrot, peas]
  • Sweet corn kernels – ½ cup, steamed
  • Onion – 1, large, finely chopped
  • Garlic – 10 cloves, peeled, finely chopped
  • Cooking oil – 2 tbsp or Butter – 2 tbsp, melted
  • Milk – 2 ½ cups [If on diet, use skimmed milk]
  • Salt – to taste
  • Black pepper powder – to taste
  • Water – if required, to adjust the consistency
Directions
  1. In a preheated skillet placed on medium to high flame, heat butter/oil.
  1. Add crushed garlic and onion and sauté until onion turns translucent.
  1. Add the veggies and sauté for about 3 more minutes.
  1. Add milk and allow the mixture to come a boil.
  1. Lower the flame to low to medium, cover, and cook until vegetables turn tender.
  1. Allow the mixture to cool and blend into a smooth mixture.
  1. Mix in the steamed sweet corn kernels.
  1. Season to taste.
  1. Add water, if desired to adjust the thickness, and simmer for 2 minutes.
  1. Serve hot.

24. Easy Minestrone Soup

Ingredients
  • Carrot – 1, peeled, finely chopped
  • Zucchini – 1, coarsely chopped
  • Celery stalk – 1, chopped
  • Beans – 8, finely chopped
  • Sweet corn kernels – ¼ cup
  • White cow peas – 1 cup, cooked
  • Garlic – 5 cloves, finely chopped
  • Onion – 1, large, peeled, finely chopped
  • Tomatoes – 3, pureed
  • Macaroni – ½ cup, cooked
  • Red paprika – 2 tsp
  • Dried oregano – 1 ½ tsp
  • Basil leaves – 3, fresh
  • Salt – to taste
  • Black pepper powder – to taste
  • Cooking oil – 2 tsp
Directions
  1. Keep a large pan on medium to high flame, and heat oil.
  1. Add garlic and onions, and sauté until onions turn pale brown.
  1. Mix in the veggies except zucchini. Put enough water to cover them.
  1. Boil the mixture for 5 minutes, lower the flame, and cook until the veggie turn crisp tender.
  1. Mix in the tomato puree and cooked peas along with macaroni and zucchini and cook for 5 more minutes.
  1. Mix in salt, paprika, and herbs, and cook for 2 more minutes.
  1. Mix in black pepper powder and serve hot.

25. Clove Flavored Tomato Soup

The luscious combination of cloves and black pepper powder definitely warms you up.

Ingredients
  • Tomato – 6 large, washed thoroughly
  • Water – 4 cups
  • Butter – ½ tsp
  • Sugar – 1 tsp
  • Salt – to taste
  • Black pepper powder – to taste
  • Cumin seeds – 1 tsp
  • Cloves – 6
Directions
  1. Add washed tomatoes along with water to a large bowl and pressure cook up to 4 whistles.
  1. Take out from the pressure cooker, remove the peels, and allow it to cool.
  1. Add to a blender and blend to a smooth paste.
  1. Using a strainer, strain the mixture to remove the seeds, if any.
  1. Add to a non-stick saucepan to boil it. Simmer for 3 minutes.
  1. Add water, if necessary to adjust the thickness.
  1. Season as required.
  1. Turn off and keep aside.
  1. In a small pan, heat butter. Add cumin seeds and cloves and allow these to splutter.
  1. Pour atop the soup.
  1. Serve the soup divided equally among soup bowls.

26. Dahi Shorba

While the actual Dahi Shorba calls for the use of Bengal gram flour, this one is a little different and uses sour buttermilk.

Ingredients
  • Sour buttermilk – 1 cup
  • Water – 1 ½ cups
  • Turmeric powder – ½ tsp
  • Curry leaves – 8, washed and finely chopped
  • Cumin seeds – 1 tsp
  • Ginger – 1 2-inch piece, peeled and finely chopped
  • Salt – to taste
  • Black pepper powder – to taste
Directions
  1. Dilute the buttermilk with water.
  1. Coarsely blend the curry leaves with salt, cumin seeds, and ginger root.
  1. Add the curry leave mixture to the buttermilk. Add turmeric powder, and allow the mixture to come to a boil on medium to high flame.
  1. Mix in black pepper powder, lower the flame, and simmer for 3 minutes.
  1. Turn off the heat, remove from the fire, and serve hot.

27. Tamatar Shorba

A delicious, tangy blend of tomatoes and coconut milk, it comes spiced with green chilies and cumin seeds. The tanginess of this soup is often offset by the sweetness rendered by the jaggery or molasses.

Ingredients
  • Tomatoes – 1 cup, roughly chopped
  • Coconut milk – ¼ cup
  • Butter – 2 tsp, melted
  • Cumin seeds – ½ tsp
  • Curry leaves – 5
  • Bengal gram flour – ½ tsp
  • Green chilies – 2, slit lengthways
  • Jaggery or molasses – ½ tbsp
  • Salt – to taste
  • Coriander – 1 tbsp, finely chopped
Directions
  1. Cook tomatoes with 1 cup water until tomatoes turn soft.
  1. Allow the mixture to cool and then blend into a smooth puree.
  1. Strain and keep aside.
  1. Dissolve the Bengal gram flour in coconut milk to form a lump-free mixture and keep aside.
  1. Heat the butter in a non-stick pan on medium to high flame.
  1. Add cumin seeds and allow to these splutter.
  1. Add curry leaves and chilies, and sauté for about 1 minute.
  1. Mix in the strained puree and coconut milk mixture.
  1. Add salt, mix well, and cook for 5 minutes.
  1. Mix in the jaggery and cook for a minute or two, stirring intermittently.
  1. Mix in coriander leaves and serve hot.

28. The Ultimate Crispy Soup

This comes with a little twist! The actual recipe calls for the use of cooked and dried rice. However, I add roasted whole wheat noodles to get that crunchiness.

Ingredients
  • Cauliflower – ½ cup, cut into big pieces
  • Carrots – 2, peeled and roughly sliced
  • Lettuce leaves – 1 tbsp, chopped roughly
  • Celery – ½ tbsp, chopped
  • Onions – 1, large, sliced
  • Garlic – 2 cloves, crushed
  • Tomato – 1, medium sized
  • Whole wheat noodles – 5 tbsp, dry roasted to crispy brown on medium to high heat
  • Oil – 1 tbsp
  • Salt – to taste
  • Red paprika flakes – 1 tbsp
  • Black pepper powder – ½ tsp
  • Water – 2 cups
Directions
  1. Heat oil in a preheated pan placed on medium to high flame.
  1. Add crushed garlic and onions. Sauté until onions turn translucent.
  1. Mix in veggies, except lettuce and tomatoes, and cook for 4 minutes.
  1. Add water, the chopped tomatoes and lettuce, and let the mixture to come to a boil.
  1. Mix in salt and spices to taste.
  1. Serve hot sprinkled with roasted and crispy noodles.

29. Stir Fry Soup

Crispy veggies in a clear soup with chilies adding the fiery touch!

Ingredients
  • Cabbage – 1/8 cups, shredded
  • Red bell pepper – ¼, cut into thin strips
  • Yellow bell pepper – ¼, cut into thin strips
  • Spring onion – ½ stalk, sliced
  • Garlic – 2 cloves, crushed
  • Chili vinegar – ½ tsp
  • Salt – to taste
  • White pepper powder – to taste
  • Butter – 1 tbsp, melted
  • Boiling hot water – 2 cups
  • Red chilies – 1, slit lengthways
Directions
  1. Add chilies to 1 cup hot water and keep aside.
  1. Remove the chilies from water, pound with garlic to make a smooth paste and keep aside.
  1. Melt butter in a saucepan and stir fry the chili garlic paste for 2 minutes.
  1. Mix in veggies and sauté for about 3 minutes.
  1. Add 1 cup of water, vinegar, and salt and bring the mixture to a boil.
  1. Serve hot with red paprika and black pepper.

30. Tomato Gazpacho

This tomato vegetable soup recipe is a low calorie soup that is packed with loads of veggies, including bell peppers and cucumbers.

Ingredients
  • Tomatoes – 4, medium sized, chopped roughly, blanched
  • Cucumber – ¾ cup, peeled, chopped
  • Green bell pepper – ¼ cup, finely chopped
  • Tabasco sauce – 1 tsp
  • Salt – to taste
  • Sugar – ½ tsp
  • Water – ½ cup
For Added Crunch
  1. Red bell pepper – 2 tbsp, finely chopped
  2. Onions – 2 tbsp, finely chopped
  3. Cucumber – 2 tbsp, finely chopped
  4. Whole wheat noodles – 2 tbsp, dry roasted until golden brown
Directions
  1. Blend ingredients 1 to 3 with water to a smooth puree.
  1. Transfer to a strainer and strain the mixture into a large bowl.
  1. Mix in the spices and sauce well.
  1. Refrigerate for 120 minutes.
  1. While serving, sprinkle the veggies and noodles.

31. Cucumber Soup

Cucumber tastes fabulous – irrespective of the form it is used. And when blended into a soup, it easily becomes more versatile. This silky smooth soup tastes good cold or warm.

Ingredients
  • Cucumber – 1 cup, peeled, deseeded, thinly sliced, halved
  • Garlic – 2 cloves, mined
  • Shallots – 6, finely chopped
  • Olive oil – 1 tsp
  • Vegetable stock – ¼ cup
  • Lemon juice – 1 tsp
  • Salt – to taste
  • Cayenne pepper – to taste
  • Black pepper powder – to taste
  • Low-fat yogurt – 1/8 cup
  • Avocado – ¼, diced
  • Parsley – 1 tbsp, fresh and chopped
Directions
  1. Add oil to a large saucepan placed on medium to high heat.
  1. As the oil heats up, add garlic and shallots, and cook until both turn tender.
  1. Mix in lemon juice and cook for 60 seconds more.
  1. Add 3/4th of the cucumber slices along with the stock, cayenne, pepper, and salt.
  1. Bring the mixture to a boil, lower the flame, and simmer on reduced heat for about 10 minutes.
  1. Allow to cool and blend along with avocado and parsley to a smooth mixture.
  1. Transfer to a mixing bowl and mix in the yogurt.
  1. Refrigerate for 3 hours to chill.
  1. Sprinkle rest of the chopped cucumbers before serving.

32. Pineapple Gazpacho

A refreshing soup, it will rouse your taste buds. It doubles up a sweet starter and as an awesomely healthy dessert too! Use fresh pineapple juice for intensifying the flavors. Just make sure you give it a good 24 hour chilling time for the flavors to deepen.

Ingredients
  • Pineapple – 1, semi-ripe, peeled, cut into chunks
  • Red bell pepper – ½ cup, diced into ¼ inch pieces
  • Cucumber – ½ cup, diced into ¼ inch pieces
  • Red onions – ½ cup, finely chopped
  • Serrano chilies – 1, minced
  • Lemon juice – 2 tbsp, freshly squeezed
  • Salt – to taste
  • Coriander – 1 tbsp, chopped
Directions
  1. Add the pineapple slices to a juicer and blend to a smooth puree.
  1. Transfer to a mixing bowl and mix in bell pepper slices, cucumbers, and coriander leaves.
  1. Mix in lemon juice and salt per taste.
  1. Refrigerate for 24 hours to allow the flavors to steep.
  1. Take out, mix in chilies and onions, and refrigerate again for 2 hours before serving.
  1. Serve chilled with a garnish of freshly chopped coriander leaves.

33. Raw Mango Soup

Tangy, sweet, spicy, salty- all the flavors burst in your mouth in a unique, yet blended way. It is ideal for those who are on a diet. Add a little ginger for that added kick!

Ingredients
  • Raw mango – 1, large, peeled, de-stoned and cut into chunks
  • Water – ½ cup
  • Red chili powder – 2 tsp or to taste
  • Jaggery – to taste
  • Cumin seed powder – ½ tsp
  • Salt – to taste
  • Ginger – 1 1-inch piece, finely grated
Directions
  1. Cook raw mango in water in a pressure cooker up to 3 whistles.
  1. Allow to cool and process along with rest of the ingredients to a creamy, smooth mixture.
  1. Adjust the seasoning as desired.
  1. Chill for 3 to 4 hours and serve.

34. Gingery Watermelon Soup

Packed with lycopene, this one is perfect for summers. While the original recipe uses riesling for a crispy appeal, I have omitted the same.

Ingredients
  • Watermelon – 2 cups, diced
  • Sugar – ¼ cups or sugar substitute, if desired [You can adjust this according to the sweetness of watermelon]
  • Water – 1/8 cups
  • Ginger – 1 tbsp, freshly grated, divided
  • Mint – 3 leaves, washed
  • Crushed ice – ½ cup
  • Watermelon – ½ cup, cubed, frozen
Directions
  1. Mix half a cup of frozen watermelon with sugar and mint and keep aside.
  1. Blend 2 cups of watermelon with ginger and mint to a smooth mixture.
  1. Keep aside for about 30 minutes.
  1. Strain the blended mixture, top with frozen cubes, and serve.

35. Lemon Tomato Rasam

Simple, easy to make and great to taste, it actually is a good antidote for cold.

Ingredients
  • Tomatoes – 2, cut into large cubes
  • Tuvar dal – 1 tsp, cleaned and soaked in hot water
  • Red chili powder – ½ tsp
  • Coriander powder – 1 tsp
  • Cumin seed powder – ½ tsp
  • Black pepper powder – 1 tsp
  • Turmeric powder – 1 tsp
  • Salt – to taste
  • Cumin seeds – ½ tsp
  • Mustard seeds – ½ tsp
  • Curry leaves – 6, washed, coarsely chopped
  • Coriander leaves – 1 tbsp, finely chopped
  • Clarified butter – 1 tsp
  • Asafetida – ½ tsp
  • Lemon juice – 1 tbsp or to taste
Directions
  1. Pressure cook tuvar dal and tomatoes, in two separate bowls, for 5 whistles.
  1. Remove the tomato peels and blend to a smooth mixture.
  1. Transfer to a saucepan and mix in the spice powders and asafetida, except black pepper powder and cumin seed powder.
  1. Allow the mixture to come to a boil.
  1. Lower the flame and simmer for 3 minutes or till rasam starts becoming frothy.
  1. Mash tuvar dal and mix in the tomato mixture.
  1. Adjust salt and mix in black pepper powder and cumin seeds powder.
  1. In a small saucepan, heat clarified butter.
  1. Add mustard seeds and cumin seeds and allow these to splutter.
  1. Add the curry leaves and sauté for 1 minute.
  1. Pour this over the rasam and mix in chopped coriander leaves and lemon juice.
  1. Serve hot.

36. Pepper Rasam

Packed with freshly ground black pepper powder, this one is made up using concentrated tamarind pulp. Dilute it with as much water as you need. Add more black pepper powder if you want a fiery one.

Ingredients
  • Tamarind – One small lemon sized ball, soaked in hot water
  • Water – 2 cups
  • Black pepper powder – 1 tbsp
  • Cumin seed powder – ½ tbsp
  • Turmeric powder – a pinch
  • Clarified butter – 1 tsp
  • Curry leaves – 10, roughly chopped
  • Salt – to taste
  • Cumin seeds – 1 tsp
  • Mustard seeds – ½ tsp
Directions
  1. In a deep pan placed on medium to high heat, add clarified butter.
  1. As it gets heated up, add mustard seeds and cumin seeds and allow these to splutter.
  1. Add curry leaves and sauté for 30 seconds.
  1. Meanwhile, extract tamarind gravy and discard the tamarind.
  1. Pour the tamarind extract into the pan, and add spice powders and salt.
  1. Let the mixture come to a boil.
  1. Lower the flame to low to medium and simmer until tamarind loses its raw flavor.
  1. Adjust seasoning and serve hot.

37.Garlic Rasam

There are various ways of preparing this spicy soup. This one is easy and tastes fabulous too.

Ingredients
  • Tamarind – 1 lemon sized ball, and soaked in 2 cups of water
  • Coriander leaves – 2 tbsp, finely chopped
  • Salt – to taste
  • Garlic – 15 cloves, peeled
  • Green chili – 2, chopped roughly
  • Black peppercorns – 1 tsp
  • Cumin seeds – ½ tsp
  • Cooking oil – 1 tsp
  • Turmeric powder – ½ tsp
  • Asafetida – a pinch
  • Curry leaves – 12
Directions
  1. Grind 6 cloves of garlic with green chilies, cumin seeds, and black peppercorns to a coarse mixture. Keep aside.
  1. Extract the tamarind juice and discard the leftover.
  1. Add tamarind extract along with turmeric powder to a large saucepan and place it on medium to high heat.
  1. Meanwhile, in a small frying pan, add cooking oil.
  1. As it gets heated up, add mustard seeds and cumin seeds and allow these to splutter.
  1. Crush rest of the garlic cloves and add to the cumin mixture with curry leaves and sauté until the former turns brown.
  1. Add tomato and sauté until it turns pulpy.
  1. Add this tomato mixture to the tamarind extract and allow the mixture to boil until tamarind loses its raw flavor.
  1. Mix in the coarsely ground garlic mixture and salt and simmer for 5 minutes more.
  1. Garnish with coriander leaves and serve hot.

38.Mango Rasam

This one is from the kitchens of Andhra Pradesh. While the preparation is quite similar to that of pepper rasam, sour raw mango is used here in place of tamarind.

Ingredients
  • Tamarind – One small lemon sized ball, soaked in hot water
  • Raw mango – 2, peeled, cubed
  • Water – 2 cups
  • Black pepper powder – 1 tbsp
  • Cumin seed powder – ½ tbsp
  • Turmeric powder – a pinch
  • Oil – 1 tsp
  • Curry leaves – 10, roughly chopped
  • Salt – to taste
  • Cumin seeds – 1 tsp
  • Mustard seeds – ½ tsp
  • Coriander leaves – 2 tbsp, finely chopped
Directions
  1. Wash mango thoroughly and peel its skin.
  1. Cut into fine cubes and add to a large bowl.
  1. Add turmeric powder, green chili, and water. Pressure cook for 4 whistles.
  1. Take out the mango after the pressure subsides and allow it to cool.
  1. Transform to a blender and blend to a semi-smooth puree.
  1. Strain the puree into a clear liquid. Keep aside.
  1. Add spice powders and salt to the mango puree. Allow the mixture to come to a boil.
  1. Take off from the heat.
  1. Place a small pan on medium to high flame and heat the oil.
  1. Add mustard and cumin seeds and curry leaves and allow the seeds to splutter.
  1. Pour over the mixture and serve hot garnished with coriander leaves.

39. Neem Flower Rasam

It is slightly bitter, but a dose of good health.

Ingredients
  • Tamarind – 1 small lemon sized ball, soaked in 2 cups of water
  • Red chilies – 4
  • Salt – to taste
  • Tuvar dal – 2 tsp [ 1 tsp soaked in hot water]
  • Clarified butter – 2 tsp
  • Neem flowers – 10
  • Mustard seeds – 1 tsp
  • Curry leaves – 10
Directions
  1. Extract tamarind juice and discard the leftover.
  1. In a pan, heat 1 tsp clarified melted butter.
  1. Add red chilies and sauté for 2 minutes.
  1. Add the tamarind extract and boil on medium to high flame until the raw flavor disappears.
  1. In a small pan, add rest of the clarified butter and heat it.
  1. Add mustard seeds and allow to the seeds to splutter.
  1. Mix in curry leaves and fry for 10 seconds.
  1. Add neem flowers to the same pan and sauté until it becomes golden brown.
  1. Mix in water, salt, and the sautéed ingredients to the boiled tamarind mixture. Allow the mixture to come to a boil.
  1. Take off from heat and serve hot.

40. Carrot Beet Moong Dal Soup

Packed with lentils and veggies, this makes a tasty drink on cold winter days.

Ingredients
  • Carrots – ¼ cup, finely chopped
  • Beets – ¼ cup, peeled and finely chopped
  • Split green gram lentils or moong dal – 1/8 cup, washed and well-drained
  • Black pepper powder – 1 tsp, freshly ground, or to taste
  • Garlic – 6 cloves, peeled and finely chopped
  • Onions – 1/8 cups, finely sliced
  • Tomatoes – 1, small, finely chopped
  • Skim milk – 1/8 cup
  • Salt – to taste
  • Cumin seeds – ½ tsp
  • Cloves – 2
  • Oil – 1 ½ tsp
Directions
  1. Place a non-stick pan on medium heat.
  1. Heat 1 tsp oil.
  1. Add onions and garlic and sauté on medium flame until the raw smell disappears and onions and garlic turn brown.
  1. Add carrots and beets and cook for a minute.
  1. Mix in tomatoes and cook for 2 more minutes.
  1. Roast washed moong dal in a different pan until a nice aroma comes.
  1. Add moong dal, the veggie mixture, and about 1.5 cups of water to a large bowl.
  1. Pressure cook for 3 whistles on high flame. Lower the flame and cook for an additional 3 minutes.
  1. Take out after the pressure subsides and allow it to cool.
  1. Add to a blender and blend to a smooth mixture.
  1. Add to the non-stick pan, mix in milk, ¼ cup water, salt, and black pepper powder and boil for a minute.
  1. In a small pan, add rest of the oil.
  1. As it gets heated, add cumin seeds and cloves and allow it to splutter.
  1. Pour over the soup and serve immediately.

41. Tomato Masoor Dal Soup

This is a wonderful source of protein. It also keeps your cholesterol levels under control.

Ingredients
  • Tomato – ½ cup, chopped
  • Onion – ¼ cup, chopped
  • Garlic – 5 cloves
  • Masoor dal – ¼ cup, washed and soaked in 1 cup of hot water
  • Chili powder – ½ tsp
  • Turmeric powder – ½ tsp
  • Salt – to taste
  • Oil – 2 tsp
  • Black pepper powder – to taste
Directions
  1. Add oil to a preheated pan and heat well.
  1. Mix in garlic and onion and sauté the onions until onions turn golden.
  1. Mix in tomatoes and cook until tomatoes turn pulpy.
  1. Add soaked dal, chili powder, and turmeric water and 1.5 cups water.
  1. Pressure cook for up to 3 whistles.
  1. Take out from the cooker after pressure subsides completely.
  1. Allow to cool and blend the mixture to a smooth puree.
  1. Transfer to a strainer and strain.
  1. Mix in ½ a cup of water and heat until mixture comes to a boil.
  1. Lower the heat and simmer for 5 more minutes.
  1. Add black pepper powder and serve hot.

42. High Protein Vegetable Soup

High Protein Vegetable Soup

Shutterstock

 

Beat your winter blues with this high protein comfort soup.

Ingredients
  • Carrots – 1, peeled, finely sliced
  • Turnip – ½, peeled, finely sliced
  • Onion – ½, finely diced
  • Vegetable stock – 2 cups
  • Lentils – ½ cup, rinsed
  • Bay leaf – 1
  • Oil – ½ tbsp
  • Salt – to taste
Directions
  1. Place a medium sized saucepan on low to medium heat.
  1. Mix in olive oil and when it heats up, mix in onion.
  1. Sauté until tender.
  1. Mix in turnip, carrots, and bay leaf and cook until the veggies turn soft.
  1. Add the stock and let the mixture simmer for a few minutes.
  1. Mix in lentils and cook for 30 minutes or until the lentils turn soft.
  1. Season as desired.
  1. Serve hot.

43. Rajma Shorba

Rajma Shorba

Shutterstock

Opt for this protein laden soup as a post workout meal and boost up your energy levels.

Ingredients
  • Rajma or Red kidney beans – 2 cups
  • Onions – ½ cup, roughly chopped
  • Tomato – ½ cup, roughly chopped
  • Garlic – 3 cloves, peeled, crushed
  • Ginger – 1 inch, peeled, roughly chopped
  • Green chilies – 2
  • Lemon juice – 1 tbsp
  • Turmeric powder – ½ tsp
  • Salt – to taste
  • Hot water – 3 cups
  • Oil – 1 tbsp
Directions
  1. Wash beans thoroughly and soak in hot water for 1 hour.
  1. Heat oil and sauté onions, garlic, and ginger until onions turn golden.
  1. Add to the beans along with green chilies and pressure cook for 4 whistles.
  1. Take out after pressure subsides.
  1. Cool and blend to a smooth mixture.
  1. Transfer to a low heat and mix in salt and turmeric powder.
  1. Heat on low flame for 3 minutes.
  1. Add water, if necessary, to adjust thickness.
  1. Serve hot.

44. Penne Pasta Black Eyed Peas Spicy Soup

44.-Penne-Pasta-Black-Eyed-Peas-Spicy-Soup

It is a fiber packed soup prepared with penne pasta and black eyed peas. Serve it with tossed salad.

Ingredients
  • Dried black eyed peas – 2 cups
  • Red bell pepper – ¼ cup, diced
  • Yellow bell pepper – ¼ cup, diced
  • Carrots – 3, peeled, chopped
  • Garlic – 5, peeled, minced
  • Onions – 1 cup, diced
  • Oil – 1 tbsp
  • Mixed herbs – 2 tsp
  • Salt – to taste
  • Black pepper powder – to taste
  • Penne pasta – ½ cup, cooked al dente
  • Skim milk – 1 cup
Directions
  1. Cook black eyes peas until soft and keep aside.
  1. In a skillet over medium heat, sauté the onion and garlic in vegetable oil until tender. Add the bell pepper and carrots.
  1. Sauté and stir for 2 to 3 minutes.
  1. Add skim milk and boil for about a minute.
  1. Add salt to taste.
  1. Transfer to a larger vessel and pressure cook for 3 to 4 whistles.
  1. Take out after pressure subsides, cool, and blend to a smooth paste.
  1.  Add water to adjust the consistency.
  1. Place it on medium heat, mix in spices, black eyed peas, and cooked pasta. Allow to come to a boiling point.
  1. Lower the flame and simmer on low to medium flame for about 5 minutes.
  1. Serve hot with a spicy sauce.

Soups need not necessarily be laden with fat or calories to be palate-friendly. In fact, you can even use salt substitutes, if you have bloating issues. These soups can be easily made at home. In fact, tomato soup and carrot-moong dal soup are my favorites.

What is your choice of a low calorie vegetable soup for weight loss? Share your recipe with us in the comment section below.

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