Healthy Food

10 Yummy And Quick Vegetable Soup Recipes For Weight Loss

Reviewed by Madhu Sharma, Registered Dietitian
by
ISSA Certified Specialist in Fitness & Nutrition
10 Yummy And Quick Vegetable Soup Recipes For Weight Loss Hyderabd040-395603080 November 12, 2019

Vegetable soups are great for weight loss. But you can easily get bored of it.

Moreover, the manual labor of chopping and cooking might make you order takeaways, throwing you off the weight loss track.

That’s why I have compiled 10 best delicious vegetable soup recipes. Easy. Quick. Yummy! Scroll down to shed pounds without killing your taste buds.

10 Yummy And Quick Vegetable Soup Recipes For Weight Loss

1. Easy Garbanzo Beans Curry Soup

Easy Garbanzo Beans Curry Soup Pinit

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Serves – 2; Prep Time – 10 mins; Cooking Time – 20 mins

Ingredients
  • 1 cup canned garbanzo beans
  • ½ cup chopped Swiss chard
  • ½ large onion, chopped
  • 1 medium tomato, chopped
  • 2 cloves of garlic
  • ½ teaspoon turmeric powder
  • ½ teaspoon coriander powder
  • ½ teaspoon black pepper
  • 2 teaspoons olive oil
  • ¼ teaspoon garam masala
  • Salt to taste
How To Prepare
  1. Heat the oil in a pan and toss in the chopped garlic.
  2. Let it fry for 10 seconds and then add in the chopped onions.
  3. When the onions turn golden, add in the chopped tomatoes.
  4. Mash the tomatoes with the back of the spatula.
  5. Add in salt, turmeric, black pepper, and coriander powder.
  6. Cook for a minute.
  7. Add in the canned garbanzo beans (no need to cook them further as they are already cooked and ready to serve).
  8. Add ¼ cup water, cover, and let it cook for 5-7 minutes.
  9. Remove the lid, add in the Swiss chard. Give it a stir, cover, and cook for 5 minutes more.
  10. Remove from the flame. Sprinkle garam masala, and your curry soup is ready!

2. Weight Watchers Vegetable Soup

Weight Watchers Vegetable Soup Pinit

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Serves – 2; Prep Time – 10 mins; Cooking Time – 20 mins

Ingredients
  • ½ cup shredded cabbage
  • ¼ cup chopped carrot
  • 2 bay leaves
  • ¼ cup red bell pepper
  • 2 medium-sized tomatoes, chopped
  • ¼ cup cucumber, sliced and halved
  • 2 cloves of garlic, grated
  • 1 ½ cups vegetable broth
  • 2 teaspoons olive oil
  • ½ teaspoon freshly ground black pepper
  • Salt to taste
  • Fresh basil leaves to garnish
How To Prepare
  1. Heat the oil in a pan and add chopped onions. Cook until they turn translucent.
  2. Add in the garlic and ginger. Cook for 15 seconds.
  3. Add in the chopped tomatoes, chopped carrot, and shredded cabbage. Cook for 1 min.
  4. Add in the bay leaves, salt, pepper, and vegetable broth. Cover and cook over medium flame for 10-15 minutes.
  5. Garnish with basil before serving.

3. Protein Daal Soup

Protein Daal Soup Pinit

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Serves – 4; Prep Time – 10 mins; Cooking Time – 20 mins

Ingredients
  • ¼ cup yellow lentils
  • ¼ cup red lentils
  • ½ medium-sized onion, chopped
  • 1 medium-sized tomato, chopped
  • 1 green chili, chopped
  • 1 teaspoon cumin seeds
  • ¼ teaspoon turmeric powder
  • Salt to taste
  • 1 teaspoon ghee
  • 2 teaspoons olive oil or rice bran oil
  • Cilantro to garnish
How To Prepare
  1. Pressure cook the lentils.
  2. Heat olive oil or rice bran oil in a pan.
  3. Add the cumin seeds and let them splutter for a few seconds.
  4. Add the chopped onion and cook for 2-3 minutes over medium flame.
  5. Add in the chopped tomato, green chili, turmeric, and salt.
  6. Cook for 3 minutes and then add the pressure cooked lentils.
  7. Stir and combine everything well.
  8. Cover and cook for 5 minutes.
  9. Top it with a teaspoon of ghee.
  10. Remove from the flame and garnish with cilantro.

4. Tomato Soup

 Tomato Soup Pinit

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Serves – 2; Prep Time – 5 mins; Cooking Time – 15 mins

Ingredients
  • 4 large ripe tomatoes, seeded
  • 4-6 cups of water based on the size of the tomatoes.
  • 1 English cucumber, peeled and seeded
  • ½ small red onion, peeled
  • 1 small green pepper, cored
  • 2 cloves of garlic, peeled
  • 1 tablespoon vinegar
  • 2 tablespoons olive oil
  • ¼ teaspoon cumin powder
  • ½ teaspoon freshly ground black pepper
  • Salt to taste
  • Fresh basil to garnish
How To Prepare
  1. Heat the oil in a pan. Add in the garlic, tomato, green bell pepper, onion, and cucumber.
  2. Toss and cook for 2 minutes over medium flame.
  3. Transfer the ingredients to a blender. Add in a little water and blend until smooth. You may also add a dash of olive oil while blending the vegetables.
  4. Transfer the blended vegetables back to the pan. Adjust the consistency as you desire by adding water.
  5. Add salt, cumin powder, and black pepper. Let it come to a boil.
  6. Remove from the flame and garnish with fresh basil before serving.

5. Keto Broccoli Soup

Keto Broccoli Soup Pinit

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Serves – 2; Prep Time – 5 mins; Cooking Time – 20 mins

Ingredients
  • 1 cup broccoli florets
  • 2-3 cups of water
  • ¼ cup fresh cream
  • 1 teaspoon butter
  • ¼ cup chopped celery
  • 2 cloves of garlic, chopped
  • ½ teaspoon black pepper
  • Salt to taste
How To Prepare
  1. Add in the butter to a heated pan.
  2. Toss in the chopped garlic and cook until they turn brown.
  3. Add in the broccoli and celery. Toss and cook for 4-5 minutes over medium flame.
  4. Add salt and pepper.
  5. Transfer the veggies to a blender and blend until you get a smooth consistency.
  6. Transfer to a serving soup plate and add a generous amount of fresh cream.

6. Protein-Packed Mushroom Soup

Protein-Packed Mushroom Soup Pinit

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Serves – 2; Prep Time – 10 mins; Cooking Time – 20 mins

Ingredients
  • 1 cup chopped mushrooms
  • 1 teaspoon butter
  • 1 tablespoon olive oil
  • 2 cloves of garlic, minced
  • ½ teaspoon mixed Italian dried herbs
  • ½ teaspoon onion powder
  • ½ cup white wine
  • 1 cup vegetable broth
  • 2 teaspoons all-purpose flour
  • ½ teaspoon pepper
  • Salt to taste
  • Parsley to garnish
How To Prepare
  1. Add olive oil and butter to a heated pan.
  2. Add in the garlic cloves and cook until they turn golden brown.
  3. Add in the mushrooms, mixed Italian herbs, onion powder, pepper, and salt. Cook for 3 minutes.
  4. Add the white wine and cook for 2 minutes.
  5. Add in the flour and vegetable broth. Stir, cover, and cook for 2 minutes more.
  6. Remove from the flame.
  7. Garnish with parsley.

7. Barley Soup

Barley Soup Pinit

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Serves – 2; Prep Time – 10 mins; Cooking Time – 20 mins

Ingredients
  • ½ cup whole barley
  • 2 cloves garlic, chopped
  • ½ medium onion, chopped
  • ½ cup chopped carrot
  • ¼ cup chopped celery
  • 1 cup vegetable broth
  • ¼ cup diced mushrooms
  • ½ teaspoon pepper
  • A pinch of garam masala
  • Salt to taste
  • 2 tablespoons olive oil
  • Cilantro for garnish
How To Prepare
  1. Heat the oil and add the onion and garlic. Cook for 2 minutes.
  2. Add in the vegetables and barley.
  3. Add the mushrooms, broth, salt, pepper, and garam masala.
  4. Cover and cook for 20 minutes over medium flame.
  5. Garnish with cilantro before serving.

8. Delish And Quick Thai Soup

Delish And Quick Thai Soup Pinit

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Serves – 2; Prep Time – 10 mins; Cooking Time – 20 mins

Ingredients
  • 1 cup cubed butternut squash
  • ½ cup carrot, diced
  • 1 medium-sized tomato, chopped
  • 1 medium-sized onion, chopped
  • 2 cups of vegetable broth
  • 1 inch ginger, grated
  • 2 cloves of garlic, minced
  • 2 tablespoons Thai red curry
  • ½ can unsweetened coconut milk
  • Juice of half a lime
  • 2 green chilies, sliced
  • 1 teaspoon brown sugar
  • 2 tablespoons olive oil
  • Salt to taste
How To Prepare
  1. Heat a soup pot and add olive oil.
  2. Add in the chopped onion, minced garlic, and grated ginger. Cook for 2 minutes.
  3. Add in the butternut squash, carrots, and tomatoes. Cook for 2 minutes.
  4. Add the vegetable broth, Thai red curry paste, salt, lime juice, and coconut milk. Cover and cook for 7 minutes.
  5. Remove from the flame and stir in the sliced green chilies.
  6. Serve hot.

9. Peas Soup

Peas Soup Pinit

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Serves – 2; Prep Time – 5 mins; Cooking Time – 20 mins

Ingredients
  • 1 ½ cups of fresh peas
  • 1 cup vegetable broth
  • ½ medium onion, chopped
  • Salt to taste
  • 1 teaspoon of almond flour or crushed/powder oats
  • ¼ teaspoon fennel powder
  • ½ teaspoon pepper powder
  • 1 tablespoon olive oil
How To Prepare
  1. Heat the oil in a soup pot and add in the chopped onions.
  2. Cook for 2 minutes and then add the green peas.
  3. Stir and cook for a minute and add the vegetable broth, salt, and pepper.
  4. Cover and cook for 15 minutes over medium flame.
  5. Open the lid and use a hand blender to blend the peas into a thick consistency.
  6. If you want to make it more thick, you can add one teaspoon of almond flour or oats flour.
  7. Sprinkle fennel powder and simmer for 5 minutes.
  8. Serve hot.

10. Italian Vegetable Soup

Italian Vegetable Soup Pinit

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Serves – 2; Prep Time – 10 mins; Cooking Time – 20 mins

Ingredients
  • ½ cup whole wheat pasta
  • ½ cup chopped, ripe tomatoes
  • 1 medium onion, chopped
  • ¼ cup carrot, chopped
  • ½ cup celery, chopped
  • 1 sprig of thyme
  • 1 bay leaf
  • 1 ½ cups vegetable broth
  • 4 garlic cloves, minced
  • ½ cup canned butter beans
  • 3 tablespoons Parmesan, shredded
  • 1 tablespoons olive oil
  • Salt to taste
  • ½ teaspoon Italian mixed herbs
  • ½ teaspoon black pepper
  • Fresh basil for garnish
How To Prepare
  1. Heat the olive oil in a soup pot and add crushed garlic to enhance the flavor.
  2. Cook for a few seconds and add chopped onions and celery.
  3. Cook for 2 minutes and add carrot, tomatoes, salt, and pepper.
  4. Stir in the vegetable broth.
  5. Toss in the bay leaf and wheat pasta. Cover and cook until the pasta gets cooked.
  6. Open the lid, add Italian mixed herbs, and give it a final stir.
  7. Garnish with fresh basil before serving.

There you have it – 10 super delicious, low-calorie, filling, quick, and easy soup recipes. Try out these soups for a light dinner along with a bowl of salad to make you feel full. Do not consume these low-calorie soups the entire day as it may lower your sugar levels. Balance it with whole grains (1 serving = 28 g) and a serving of lean meat if you are planning to have them for your lunch or breakfast. Make sure to exercise at least 150 minutes per week to boost up your metabolic rate.

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Charushila Biswas

Charushila Biswas is a Senior Content Writer and an ISSA Certified Fitness Nutritionist. She is an alumni of VIT University, Vellore and has worked on transgenic wheat as a part of her Masters dissertation from NRCPB (IARI), New Delhi. After completing her Masters, she developed a passion for nutrition and fitness, which are closely related to human psychology. And that prompted her to author a review article in 2015. She has written over 200 articles on Fitness and Nutrition. In her leisure time, Charushila loves to cook and enjoys mobile photography.