Weight Loss Magic Soup is the perfect recipe to a healthier you in 2020! If you are looking to drop a few pounds this low-calorie, high-fiber soup is healthy, flavorful, and really fills you up!

Weight Loss Magic Soup is a combination of a couple of weight loss soup recipes that have been around for years – Weight Watchers Garden Vegetable Soup and the Cabbage Soup Diet Recipe. We added kidney beans for protein to help feel fuller for a longer period of time. Feel free to add or subtract vegetables to your taste. The benefit of this soup is that it tastes great and it really does help you lose weight.


Why is it Called “Magic Soup”?

We call this soup “magic” because we have all incorporated it in our diets at one point in another with terrific results! It’s so much more than a bland cabbage soup or vegetable soup. It is hearty, flavorful and keeps you full and on track with eating.

Do I JUST Eat This Weight Loss Soup? All Day, Every Day?

No. You still need to get some calories in (about 1,000) to lose weight at a healthy rate. For best results here’s what we have found to work:

  1. Eat a healthy breakfast in the morning, focusing on lean proteins.
  2. Eat a bowl of Weight Loss Magic Soup for lunch.
  3. Have another bowl of the delicious vegetable soup for an afternoon snack.
  4. Then, at dinnertime, eat a bowl of the weight loss soup along with some whole grain crackers.
  5. Drink lots of water during the day to stay hydrated, and most importantly,
  6. Exercise at least 30 minutes 3-5 days a week for maximum results.

Will I Gain All My Weight Back Afterwards?

It’s important to note that we don’t recommend following this strict diet for more than seven days. After a week, be sure to maintain a healthy diet, having this soup intermittently until you reach your desired weight. Think of this as a positive kick-off to your diet, a way to shed pounds and gain some confidence as you continue your lifestyle change. A great way to help with portion control is to eat a bowl of soup before you eat your regular meal. The soup will fill your stomach with healthy vegetables, and you will feel less hungry for your meal.

How Many Calories are in Weight Loss Magic Soup?

Each cup of Weight Loss Magic Soup has only 57 calories! It is such a satisfying way to get your vegetables in for the day. If you are worried about sodium content, feel free to use low-sodium V8 or even use tomato juice (homemade or store bought). You can also use fresh veggies instead of canned or low-sodium broths to reduce sodium as well. One cup of soup contains:

  • 57 calories
  • 11 carbs
  • 0 fat
  • 4 protein
  • 225 sodium

How Long Does Weight Loss Magic Soup Last?

This Weight Loss Magic Soup recipe makes about 20 cups of soup, so you can eat on it all week. It stays fresh in the refrigerator for up to seven days, and freezes beautifully. Make a double or triple batch and store in the freezer for up to three months.

I don’t Like (Insert Vegetable Name Here). What is a Good Substitute?

You can substitute any vegetable really. Just try to avoid starch ones like potatoes, peas or corn if you can. Kale, spinach and celery are delicious and filling substitutions.

This Soup Recipe Has A LOT of Veggies. Am I Going to be, You Know, Running to the Bathroom Often?

If this is something you’re worried about, or if you find yourself hitting up the bathroom too much for your liking, eat the soup along with some whole-what toast, brown rice or even a banana. That should help!

More Healthy Recipes to Kick Off the New Year

Start your New Year off on the right foot with a few of these deliciously healthy recipes. Happy cooking!

  • Golden Detox Smoothie
  • Weight Loss Magic Smoothie
  • Fiber Crunchies
  • Lettuce Wraps
  • Cool Cucumber Green Smoothie
  • PB&J Energy Bites
  • Easy Vinegar Marinated Cucumbers
  • Guilt Free Oatmeal Cookies
  • Oven Roasted Vegetables

How to Make Weight Loss Magic Soup

Weight Loss Magic Soup

Pin Video Weight Loss Magic Soup is the perfect recipe to a healthier you in 2019! If you are looking to drop a few pounds this low-calorie, high-fiber soup is healthy, flavorful, and really fills you up! Prep Time: 20 minutes Cook Time: 2 hours 30 minutes Total: 2 hours 50 minutes Serves: 20 cups

  • 32 ounces chicken broth you may use low-sodium
  • 3 cups V-8 juice *see recipe notes
  • 28 ounces Italian diced tomatoes
  • 1 small onion
  • 2 cloves minced garlic
  • 8 ounces sliced mushrooms
  • 3 carrots peeled and sliced
  • 1 zucchini diced
  • 1 yellow squash diced
  • 2 cups green beans fresh or frozen
  • 14 ounces kidney beans drained and rinsed
  • 3-4 cups shredded cabbage
  • 1 teaspoons Italian seasoning
  • Salt and Pepper to taste


  • In a large frying pan sprayed with cooking spray, sauté garlic, onions, carrots, and mushrooms for about 5 minutes.
  • In a large crockpot, combine sautéed garlic and vegetables with the remaining ingredients.
  • Cook on high for 2-3 hours, or until vegetables are fork-tender.
  • FREEZING INSTRUCTIONS This makes a large batch of soup. If you would like to freeze portions of it to use later, undercook the vegetables just a little. Pour the soup into freezer Ziplock bags and let as much air out as you can. Lay the bags flat on a cookie sheet and freeze. Once the soup is frozen flat, it is easy to layer in your freezer and won’t take up much room. To thaw, place the bag in the fridge for 24 hours and then reheat.


  • Crock Pot Slow Cooker


*You can also use low-sodium V-8 juice, tomato juice, vegetable juice, or homemade tomato juice. Try our Homemade Canned Tomato Juice.

Recipe Video


Serving: 1cup | Calories: 57kcal | Carbohydrates: 11g | Protein: 4g | Fat: 1g | Saturated Fat: 1g | Sodium: 225mg | Potassium: 424mg | Fiber: 3g | Sugar: 4g | Vitamin A: 1855IU | Vitamin C: 22.9mg | Calcium: 39mg | Iron: 1.5mg Course: Soup Cuisine: American weight loss magic soup Recipe by: Echo Blickenstaff Tried this recipe?Mention @favoritefamilyrecipes or tag #favoritefamilyrecipes!

I hate using the term “diet”, so let’s just say that ever since I got back from vacation I’ve been focusing on healthy lifestyle choices. I’m trying to focus (again) on increasing my vegetable intake and reducing my dependency on simple carbs. Judging by my Pinterest feed, it’s suddenly time for all-things-fall, so I thought a nice basic vegetable soup was in order. I wanted something classic and simple, like the kind you get out of a can, but homemade. Since I’ve also been hitting it hard at the gym lately, I knew I was going to need a little extra protein in the soup, and that’s how this became a Garden Vegetable Quinoa Soup.

What is Quinoa?

Quinoa is technically a seed, but it cooks up a lot like a grain, which makes it very versatile. It’s higher in fiber and protein than rice, which makes it a great alternative if you’re trying to swap out those simple carbs. Quinoa can be pricey, so I like to use it in recipes like this soup where it’s balanced with lesser expensive ingredients, like the carrots, celery, spinach, and tomatoes in this soup.

Substitutions for Quinoa

If you’re not into quinoa, you can try another grain like pearled barley, or even pasta (orzo or couscous), or rice. Just be aware that the cooking time for other grains, pasta, and rice will not be the same as the quinoa.

How to Store Your Garden Vegetable Quinoa Soup

This Garden Vegetable Quinoa Soup will freeze great, so don’t be frightened by the 10 cup yield! That just makes it great for your weekly meal prep. Make a huge batch, stash 4-5 portions in the fridge for the week ahead and then freeze the remaining portions for the future when you’re running low on funds or time to cook.

P.S. Serve this soup with a couple slices of garlic bread, which you can also keep in the freezer, and you’ll be in fall soup heaven!

4.93 from 41 votes

Garden Vegetable Quinoa Soup

Garden Vegetable Quinoa Soup is a low calorie, high fiber, flavor packed meal perfect for your weekend meal prep. Total Cost: $6.87 recipe / $0.86 serving Author: Beth – Budget Bytes Prep Time: 10 mins Cook Time: 40 mins Total Time: 50 mins Servings: 8 (1.25 cup each)

  • Mince the garlic and dice the onion. Add the olive oil, garlic, and onion to a large pot and sauté over medium-low heat until the onions are soft and transparent.
  • While the garlic and onion are cooking, wash and peel the carrots, then slice into 1/4-inch thick rounds. Wash the celery and slice into 1/4-inch pieces. Add the carrots and celery to the pot and continue to sauté until they just begin to soften (about 5 minutes).
  • While the carrots and celery are cooking, rinse the quinoa well with cool running water in a wire mesh sieve. Drain and rinse the kidney beans. Add the quinoa, kidney beans, diced tomatoes (with juices), basil, oregano, smoked paprika, and some freshly cracked pepper (about 20 cranks of a pepper mill) to the pot.
  • Add the vegetable broth and water to the pot, place a lid on top, and turn the heat up to medium-high. Allow the pot to come to a boil, then turn the heat down to low and let simmer for 25 minutes (make sure it’s simmering the entire time, turning the heat up just slightly if it stops).
  • After simmering for 25 minutes the quinoa should be slightly translucent and tender. If not, let simmer a few minutes longer. Stir in 1/4 lb. of frozen spinach until heated through. Taste the soup and add salt or adjust the seasonings if necessary. Serve hot.

*I use Better Than Bouillon to make my broth. If you use a low sodium broth, you may need to add a pinch of salt to the finished soup. Nutritional values are estimates only. See our full nutrition disclosure here. Tried this recipe?Mention @budgetbytes or tag #budgetbytes on Instagram!

Scroll down to see the step by step photos!

Step by Step Photos

Begin by mincing four cloves of garlic and dicing one yellow onion. Add both to a large pot along with 1 Tbsp olive oil. Sauté the onion and garlic over medium-low heat until the onions are transparent.

While the onion and garlic are cooking, wash and peel three carrots. Slice the carrots into 1/4-inch rounds. Wash three ribs of celery and slice into 1/4-inch pieces. Add the carrot and celery to the pot and continue to sauté until just slightly tender (about 5 minutes).

While the carrots and celery are cooking, rinse 1 cup quinoa really well with cool water. This step is very important because quinoa has a natural substance on the surface that tastes kind of bitter. Since the quinoa are very small, you’ll want to do this in a fine wire mesh sieve.

Add the rinsed quinoa, a 15oz. can of kidney beans (drained and rinsed as well), 15oz. can of fire roasted diced tomatoes (WITH juices), 1 tsp dried oregano, 1/2 tsp dried basil, 1/2 tsp smoked paprika, and some freshly cracked pepper (maybe 20 cranks of a pepper mill).

Finally, add four cups of vegetable broth and 2 cups of water. Stir to combine. I use Better Than Bouillon base to make my broth, which usually has enough salt to season my entire soup. If using a low sodium or less flavorful broth, you may want a pinch of salt at the end of the soup. Adding salt at the end of a dish often gives a bigger flavor punch with less salt than salting earlier at the beginning.

Place a lid on the pot and turn the heat up to medium-high. Let the pot come up to a boil, then reduce the heat to low and let simmer for 25 minutes. Make sure it’s simmering the whole time. After 25 minutes, the quinoa should be tender and slightly translucent.

Now pour in about 1/4 lb. of frozen spinach and stir until the spinach has melted. The residual heat from the soup should be plenty to thaw the spinach. I like to add the spinach at the very end like this so that it doesn’t over cook and the color stays vibrant and green (instead of an icky dark olive color).

And that’s it! Easy vegetable filled goodness right there. As always, you should taste the finished product and adjust the salt or other seasonings to your liking (everyone’s taste buds are different!). As for me, I liked it just the way it was.

It’s just screaming “GARLIC TOAST!” isn’t it? I don’t know how I forgot to pick up a baguette at the store. *sigh*

I still have some queso fresco left over in my fridge so I sprinkled a little of that on top of my Garden Vegetable Quinoa Soup, but honestly it didn’t add much. The soup had enough flavor going on on its own! #win

Almost Zero Calorie Soup

Submitted by: THE_STRONG1


This is a wonderful vegetable soup a friend gave me. Very simple Prep time: 30 mins. Cook time: 15 mins. I didn’t add any spices as originally called for. I think it has enough flavor as it is. So add if you like, but if your like me, you won’t need.
Enjoy! This is a wonderful vegetable soup a friend gave me. Very simple Prep time: 30 mins. Cook time: 15 mins. I didn’t add any spices as originally called for. I think it has enough flavor as it is. So add if you like, but if your like me, you won’t need.
Minutes to Prepare: 30 Minutes to Cook: 15 Number of Servings: 8


    8 cup, chopped Cabbage, fresh
    1 cup, diced Celery, raw
    1.5 cup, chopped Onions, raw
    1 cup, chopped Carrots, raw
    74 gram(s) bell pepper, red, sweet, raw
    1 serving 1 Med. Green Bell Pepper
    1 serving Yellow Bell Pepper, 1 serving equals 1.8 oz or about 10 strips
    3 clove Garlic
    1 cup, pieces or slices Mushrooms, fresh
    8 serving Pacific Natural Foods Organic Free Range Chicken Broth, 1 cup
    6 serving Pacific Natural Foods Organic Diced Tomatoes, 1/2 cup
    2 tbsp Extra Virgin Olive Oil


1. Heat 2 Tablespoons Olive Oil in large pot over medium heat.
2. Add celery, onions, bell peppers and carrots.
3. Saute until tender. Add water if they stick to bottom of pan.
4. Stir in garlic
5. Pour in broth
6. Stir in tomatoes and cabbage
7. Bring to boil then reduce heat
8. Cook until cabbage is tender
Serving Size: Makes 8 1 cup servings

The most AMAZING Vegetable Soup!! Thick and creamy, loaded with tender vegetables, it tastes luxurious and rich but it’s a SUPER HEALTHY soup recipe with 90% LESS calories than the usual creamy soups!

Magic super low calorie creamy Vegetable Soup!

Though my recipe feed doesn’t exactly scream “healthy eating” by any stretch of the imagination, the more discerning may have noticed that most of my dinner recipes actually have a sensible level of calories.

I don’t often cook with cream. I control my use of butter (sometimes reluctantly). And I am pretty sure I can count the deep fried recipes on this blog on one hand.

I believe that food is for enjoying not just survival. I don’t believe in butchering great dishes of the world for the sake of drastic calorie reduction and compromising taste. I’d rather eat a smaller serving of something super tasty and bulk up on vegetables.

However, I do have a thing for creating seriously tasty, super low cal meals that are filling. I have a few friends I often brainstorm with for calorie controlled food intake ideas. (Well, they brief me on exactly what they’re after and I do the brainstorming).

This is the product of one such session – a Healthy, Creamy Vegetable Soup recipe that’s just 124 calories for a big bowl and it’s seriously delish!

Secret ingredient: Pureed peeled zucchini

This recipe is sort of an extension of my Creamy Cauliflower Soup. Which I initially used as the soup broth for this healthy creamy Vegetable Soup and while tasty, it had a distinct cauliflower flavour which was not what I was after. I was specifically trying to make a super low cal cream of vegetable soup, so I wanted the white soup broth to have a fairly neutral but seasoned flavour.

The solution? Two zucchinis in the bottom of my fridge past their used by date. Peel off the green = almost pure white flesh. I knew it would thicken the soup and add silkiness just like in my Creamy Zucchini Soup – except this soup would be white.



The soup broth is also flavoured with onion and garlic which is cooked with the cauliflower and zucchini in vegetable broth and water until soft, then whizzed up until silky smooth. Pour it into the pot loaded with even more veggies, simmer to bring it all together and this is what you end up with – a big pot of HEALTHY creamy Vegetable Soup that looks like it’s been made with tubs of cream.

I’m not going to lie to you. Is it as good as making a real Cream of Vegetable Soup made using a big chunk of butter and 1/2 cup of flour to thicken milk? And let’s add a nice swish of cream while we’re at it, and we’d be mad not to sauté the veggies for the soup in more butter, because after all, butter = flavour.

Then we must, oh we MUST serve it with big hunks of grilled cheese on toast, and don’t hold back on the cheese please, and while you’re at it, please slather the bread with butter before topping with cheese.

No, this Healthy Creamy Vegetable Soup is not “as good” as that.

But does it stand on its own as a seriously delicious soup for a ridiculously low amount of calories for a gigantic VERY filling bowl?


I know some people would use all the calorie credits for a little sweet treat. Not me. Bring on the grilled cheese. – Nagi x

Soup Dippers

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More creamy cream-less soups

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Magic healthy low cal creamy Vegetable Soup!

Author: Nagi Prep: 15 mins Cook: 35 mins Total: 50 mins Soup Western 4.94 from 43 votes Servings6 Tap or hover to scale Recipe video above. It’s a cream of vegetable soup…. without the guilt! Super low cal and gluten free, the soup broth is made using whizzed up peeled zucchini, cauliflower and onion. Zucchini has a terrific neutral flavour which makes a creamy broth just like creamy soups thickened using butter and flour (and often cream!) – but with 90% less calories!

  • 1 medium head of cauliflower , about 600 – 700g / 1.2 – 1.4 lb (Note 1)

Low Cal Creamy Soup Broth:

  • 500g / 1 lb zucchinis (2 large), peeled and cut into 1.5cm / 3/5″ slices
  • 1 large onion , roughly chopped (brown, white, yellow)
  • 2 garlic cloves , whole
  • 2 cups (500 ml) vegetable or chicken broth
  • 2 cups (500 ml) water
  • 1 cup (250 ml) 0% fat milk (or other milk of choice)
  • 1/2 tsp each garlic powder and onion powder (or 1 tsp of one of them)
  • Pinch black pepper



  • For soup – Break off 1/4 of the cauliflower into small bite size florets and put aside to use in the soup.
  • For broth – Break up the rest of the cauliflower into medium florets. If you have a small cauliflower, use the stem too – peel then rough dice.


  • Place cauliflower for broth in a large pot. Add zucchini, onion, whole garlic cloves, vegetable broth and water. (Note 2)
  • Place lid on, bring to boil then adjust heat so it’s simmering energetically. Cook for 15 minutes or until cauliflower is soft.
  • Transfer to blender (Note 3), add garlic powder, onion powder, pepper and milk. Place lid on, place tea towel on lid and hold down very firmly, then whizz to puree soup, starting on low then getting faster.
  • Remove lid. Marvel at super low cal ultra creamy soup broth.
  • Heat oil in a large pot over medium high heat. Add onion and garlic, cook for 1 minute. Then add carrots and celery, cook for 2 minutes.
  • Add thyme, capsicum and zucchini. Cook until softened, around 2 minutes.
  • Pour in soup broth. Adjustment consistency with water to achieve desired thickness. Add reserved cauliflower.
  • Simmer 5 minutes to bring flavours together. Season with salt and pepper.
  • Serve, garnished with parsley. Or splurge your calorie credits on a piece of grilled cheese to dunk into the soup!!

Recipe Notes:

1. Cauliflower – diameter of about 25 cm / 10″, about the size of a basketball ( <– The weird way I measure veggies!). Don’t get too hung up about accuracy of size, there’s flex in this recipe in terms of soup thickness. You could also use 500g / 1 lb frozen cauliflower florets – reserve about 1/4 for the soup and use the rest for the broth. Cook from frozen, use per recipe. 2. Liquid won’t cover veggies – that’s fine, it gets jostled about when boiling and also steams. 3. Work in batches if your blender is on the small size. Also, stick blender will work here but because it’s not as powerful, the soup won’t be quite as silky smooth. Also, I suggest cooking the vegetables for an extra 5 minutes to make them even softer. 4. STORAGE: This keeps very well in the fridge for up to 4 days. It also freezes very well! 5. Nutrition per serving, assuming 6 servings (about 2 heaped cups, one generous sized bowl which is filling).

Nutrition Information:

Serving: 612gCalories: 124kcal (6%) Keywords: healthy soup, Vegetable Soup Did you make this recipe?I love hearing how you went with my recipes! Tag me on Instagram at @RecipeTinEats.


A familiar sight: a furry head peeking around the bench to check out if anything of interest (to him) is going on in the kitchen….. In this case, no, just raw cauliflower!

Weight Loss Vegetable Soup

posted on January 15, 2020 by Averie Sunshine

Weight Loss Vegetable Soup — Trying to shed some pounds or get healthier? Try this easy, flavorful soup that’s ready in 30 minutes and loaded with veggies!! Very filling and hearty! Zero WW Smart Points!!

Healthy Vegetable Soup Recipe

How are those New Year’s resolutions going? This low-calorie soup will help anyone who’s fallen off the wagon, or who never got on the wagon, get back on.

It may not be a magic bullet for weight loss, but it’s a good start. I’m not trying to lose weight but I use this vegetable soup as a way to incorporate many of the ingredients I’d put on a salad into soup form.

I appreciate warm soups much more than cold salads during the winter. The soup was so hot it kept steaming up my camera lens.

I love how healthy I feel with this filling, satisfying veggie soup that’s easy and ready in about 30 minutes. It’s naturally vegan and gluten-free. There’s texture and flavor galore. My daughter and I could eat it every day and not tire of it.

It’s loaded with healthy, hearty vegetables and is naturally low in calories and sodium while being high in fiber and nutrients. If you follow Weight Watchers (which I have never done and don’t know much about) it’s a Zero Smart Points soup. A total freebie. I don’t know the exact nutritional breakdown, but there are online calculators you can use to plug in the recipe data if you’re interested.

What’s in Vegetable Soup?

To make this weight loss soup recipe, you’ll need:

  • Olive oil
  • Vidalia onion
  • Celery
  • Garlic
  • Green cabbage
  • Bell peppers
  • Green beans
  • Carrots
  • Mushrooms
  • Vegetable broth
  • Diced tomatoes
  • Herbs and spices
  • Broccoli
  • Zucchini
  • Salt and pepper
  • Lemon juice

How to Make Vegetable Soup

Sauté the celery and onion in an oiled stockpot until softened. Add the garlic and cook until fragrant.

Add in the cabbage, peppers, carrots, green beans, and mushrooms, and sauté until the vegetables begin to soften. Next, add in the vegetable broth, diced tomatoes, herbs, and spices.

Add in the broccoli, zucchini, and lemon juice last and cook just until they’re crisp-tender. Then, dish up the veggie soup and enjoy.

Here’s a video showing how to make vegetable soup:

Can I Freeze Vegetable Soup?

Yes, this low-calorie vegetable soup can be frozen for up to 6 months.

Can I Make This in a CrockPot?

If you made this healthy vegetable soup recipe in the CrockPot, I fear that everything would turn into a mushy mess. If timing is an issue for you, I would wait to make this on the stove when you have time and then reheat for dinner or lunch by the bowlful throughout the week.

Tips for Making the Best Vegetable Soup

If you want to bump up the protein, adding edamame or a can of beans such as garbanzo, cannellini, or kidney is great, noting it won’t be zero points at that point, but still extremely healthy, low-cal, and low-fat.

This vegetable soup recipe is a great soup to clean out your produce drawer with. Mix and match with the veggies and herbs you have on hand and enjoy.

The ingredient list is on the longer side, but if you don’t have something, don’t like something, or want to use something else instead, go for it.

Yield: 10 Prep Time 15 minutes Cook Time 25 minutes Total Time 40 minutes

  • 3 tablespoons olive oil
  • 2 cups sweet Vidalia or yellow onion, peeled and diced small (about 1 large onion)
  • 1 cup celery, diced small (about 2 stalks)
  • 4 garlic cloves, peeled and finely minced
  • 4 cups green cabbage, sliced into thin ribbons (about 1/4 to 1/2 head depending on size)
  • 1 medium/large red bell pepper, seeded, trimmed, and diced small
  • 1 medium/large yellow or orange bell pepper, seeded, trimmed, and diced small
  • 1 cup carrots, peeled, trimmed, and sliced thin (about 1 1/2 large carrots)
  • 1 cup green beans, trimmed into 1-inch pieces (I prefer fresh but frozen may be substituted)
  • 1 cup sliced mushrooms (baby portobello, white, or your favorite)
  • 64 ounces (8 cups) low-sodium vegetable broth
  • one 15-ounce can petite-diced tomatoes (I use low-sodium)
  • 1 1/2 cups edamame or one 15-ounce cans garbanzo, cannellini, or kidney beans, drained and rinsed; optional (I use low-sodium beans)
  • 3 bay leaves
  • 1 teaspoon cumin
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1/2 teaspoon dried rosemary
  • pinch cayenne pepper, optional and to taste
  • 2 to 3 teaspoons salt, or to taste
  • 1 teaspoon black pepper, or to taste
  • 3 cups broccoli florets
  • 2 cups zucchini, diced small (about 1 1/2 large zucchini)
  • 1 to 2 tablespoons lemon juice, optional (brightens up the flavor)

    1. To a large Dutch oven or stockpot, add the oil, onion, celery, and sauté over medium-high heat for about 7 minutes, or until vegetables begin to soften. Stir intermittently.
    2. Add the garlic and sauté for another 1 to 2 minutes. Stir intermittently.
    3. Add the cabbage, peppers, carrots, green beans, mushrooms, and sauté for another 5 minutes, or until vegetables begin to soften. Stir intermittently.
    4. Add the vegetable broth, diced tomatoes, optional beans or edamame, bay leaves, cumin, oregano, thyme, rosemary, optional cayenne, salt, pepper, and bring to a boil. Allow mixture to boil gently for about 5 minutes.
    5. Add the broccoli, zucchini, optional lemon juice, and boil 3 to 5 minutes, or until broccoli and zucchini are crisp-tender. Remove bay leaves.
    6. Taste soup and add additional salt, pepper, or herbs, to taste. Amount of salt will vary based on how salty the brand of vegetable broth used is, how salty the canned tomatoes and optional beans are, and personal preference. At any time while making the soup, if the overall liquid level is lower than you like and you prefer more broth, adding a cup or two of water is okay, noting you can always adjust the salt and seasoning levels.
    7. Serve immediately.
  • Soup will keep airtight in the fridge for 5 to 7 days or in the freezer for up to 6 months.



Serving Size:

Amount Per Serving: Calories: 367 Total Fat: 9g Saturated Fat: 1g Trans Fat: 0g Unsaturated Fat: 6g Cholesterol: 0mg Sodium: 5068mg Carbohydrates: 58g Net Carbohydrates: 0g Fiber: 14g Sugar: 21g Sugar Alcohols: 0g Protein: 18g Nutrition information isn’t always accurate and is computer-generated. In this case, I believe all stats are a bit artificially elevated, especially the sodium. If you want to know more exact values, calculating manually using your exact brand of ingredients and quantities is my suggestion.

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Check out Holly’s Weight Loss Vegetable Soup and Fav Family Recipes Weight Loss Magic Soup

Recipe is not intended as medical advice nor will it guarantee weight loss. I am not a registered dietician and am simply sharing a recipe I enjoy. As always, use common sense.

Recipe originally published January 20, 2016 and republished January 15, 2020 with updated text.

posted in 30-Minute Meals, All Recipes, Gluten-Free, Soup, Vegan, Vegetarian

Soup is pretty much your one-pot secret weapon when it comes to weight loss—especially if you’ve just about had it with the whole salad scene.

First of all, soup that’s loaded with hearty veggies will give you the high-fiber punch needed to boost satiety and curb cravings. Second, low-calorie bases such as water, veggie broth, and chicken stock make soups one of the least calorically dense meals you can eat, explains Kristen F. Gradney, R.D.N., director of nutrition and metabolic services at Our Lady of the Lake Regional Medical Center and spokesperson for the Academy of Nutrition and Dietetics.

While there are plenty of weight-loss soups available by the can, mixing up your own ensures you’re getting as much of the good stuff (think: veggies, lean meats, and nutritionally-dense grains) as possible while cutting down on sodium, chemicals and any less-than-healthy ingredients. Plus, soup is crazy-easy to prepare: Just combine, cook, and eat.

To get you started, five top R.D.s culled these healthy soup recipes from around the web:


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A post shared by Sara Haas RDN, LDN (@cookinrd) on Sep 24, 2015 at 11:54am PDT

No bland, watery soup here. This bold vegetarian option gets serious heat from red curry paste, and is packed with sweet potato, veggies, and quinoa, a nutritionally-dense grain that acts as a great source of plant-based protein.

Per 1-cup serving: 164 calories, 4 g fat (1 g saturated), 26 g carbs, 2 g sugar, 637 mg sodium, 6 g protein.

To get the full recipe, go to sarahaasrdn.com.


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This white bean soup offers two-plus servings of hunger-satisfying veggies per serving, Gradney says. And with only 87 calories, it makes a perfect between-meal snack. The addition of parmesan cheese rounds out the soup’s savory flavor.

Per 1-cup serving: 280 calories, 4 g fat (2 g saturated), 38 g carbs, 2 g sugar, 1007 mg sodium, 8 g fiber, 19 g protein.

To get the full recipe, go to cafedelites.com.


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When you crave a Creole classic, go for this healthier version. It uses nutritionally-dense okra to thicken the soup instead of roux (a mixture of flour and fat). Expect ultimate comfort-food flavors with a hearty serving of veggies and lean protein from chicken and reduced-fat sausage, Gradney says.

Per 1-cup serving: 160 calories, 2 g fat (1 g saturated), 12 g carbs, 4 g sugar, 550 mg sodium, 2 g fiber, 22 g protein.

To get the full recipe, go to thehealthycookingblog.com.


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Usually, words like “bisque” signal that a soup is loaded with high-fat cream. Not the case with this tasty plant-based soup. Acorn squash takes the place of butter and cream to give you that guilty texture minus the empty calories. Well-balanced with five grams of fat, 11 grams of protein, and a whopping 14 grams of fiber per serving, it will keep you feeling full and fueled for hours, Gradney says.

Per 1 1/3-cup serving: 239 calories, 5 g fat (1 g saturated), 41 g carbs, 7 g sugar, 522 mg sodium, 14 g fiber, 11 g protein.

To get the full recipe, go to foodandnutrition.org.


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This flavor-packed soup is the perfect blend of sweetness and spice, thanks to the rich toasted spices and the coconut milk. The best part? It will stave off hunger long after your plate is clean. “Lentils are full of protein and fiber, which makes this a really filling choice,” says Chelsey Amer, R.D.N., who runs C It Nutritionally.

Per 1/2-cup serving: 282 calories, 13 g fat (7 g saturated), 18 g carbs, 1 g sugar, 71 mg sodium, 24 g protein.

To get the full recipe, go to sarahaasrdn.com.



If you’re hankering for a creamy soup this season, but you’re looking to stay away from heavy cream, look no further. This recipe makes a delicious snack or starter, and its five grams of fiber per serving will help you bust cravings later, says Amer.

Per 1-cup serving: 174 calories, 7 g fat (1 g saturated), 24 g carbs, 12 g sugar, 711 mg sodium, 5 g fiber, 4 g protein.

To get the full recipe, go to cafedelites.com.



Meatless-Monday approved and vegan-friendly, this black bean soup can be added to anyone’s weight-loss arsenal. With protein-packed black beans and tons of fiber from veggies, Amer says this soup is a win-win.

Per 1-cup serving: 212 calories, 2 g fat (0 g saturated), 34 g carbs, 3 g sugar, 576 mg sodium, 14 g fiber, 13 g protein.

To get the full recipe, go to thehealthycookingblog.com.


The Real Food RDs

Take a break from to your usual salad and bring this deliciously healthy dish to work. It’s not your usual chicken soup—it packs a punch from jalapeños, cilantro, and lime. Bonus: The recipe is Whole30-approved.

Per serving: 225 calories, 6 g fat, 9 g carbs, 5 g sugar, 582 mg sodium, 1 g fiber, 31 g protein.

To get the full recipe, go to therealfoodrds.com.


Connoisseurus Veg

This soup has a hearty serving of protein and is only 136 calories per serving. It’s low-cal and vegetarian, too. Bookmark this for your next sick day—its soothing flavors from ginger, lemongrass, cilantro, and lime are just what the doctor ordered.

Per 1-cup serving: 136 calories, 7.9 g fat (0.9 g saturated), 7.2 g carbs, 2.3 g sugar, 779 mg sodium, 0.9 g fiber, 10.4 g protein.

To get the full recipe, go to connoisseurusveg.com.



This egg drop soup is light, easy to make, and low in carbs (just four grams!). The spinach, along with the protein from the eggs, makes this dish a great appetizer. “A broth-based soup is a great way to start your meal because it adds some liquid and will help fill you up,” Amer says.

Per 1-cup serving: 111 calories, 9 g fat (1 g saturated), 4 g carbs, 1 g sugar, 110 mg sodium, 1 g fiber, 3 g protein.

To get the full recipe, go to cookinglsl.com.


Spend With Pennies

Try this vegetable soup as a starter, or throw in some chicken or turkey to make it main-meal material. “This is a great way to get more veggies into your diet,” says Amer. “This soup is really like the equivalent of a salad, and it’s a great way to do it if you prefer cooked vegetables.” You’ll get tons of potassium—almost 500 milligrams—which helps reduce bloating.

Per serving: 41 calories, 7 g carbs, 4 g sugar, 265 mg sodium, 2 g fiber, 3 g protein.

To get the full recipe, go to spendwithpennies.com.


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You don’t have to skip Taco Tuesday to achieve your weight-loss goals—try this low-carb taco soup instead. With two types of beans, this dish has a whopping 17 grams of protein and almost eight grams of fiber. Throw your ingredients into the slow cooker in the morning, and this delish dish will be waiting for you after work.

Per 1-cup serving: 215 calories, 5.2 g fat (1.2 g saturated), 27.5 g carbs, 7,7 g sugar, 881 mg sodium, 7.5 g fiber, 16.9 g protein.

To get the full recipe, go to sugarfreemom.com.


Skinny Taste

When it comes to soups, be sure to keep tabs on how much sodium they have—too much salt can contribute to bloating and stifle your weight-loss success, says Laura Ligos, R.D., C.S.S.D., and the creator of The Sassy Dietitian. That’s why this soup is a good choice: “It’s made with mainly whole-food ingredients, and the split peas are dry.” Whipping up recipes like this one with as many non-processed ingredients as possible is a great way to make sure sodium levels are low.

Per 1-cup serving: 182 calories, 1.5 g fat (0 g saturated), 39 g carbs, 4 g sugar, 459 mg sodium, 15 g fiber, 17 g protein.

To get the full recipe, go to skinnytaste.com.


Skinny Taste

If you’re looking to curl up with a rich and creamy soup on a cold day, but you want to save calories, try this delicious recipe. With seven grams of fiber, it makes a substantial snack or side dish, Ligos says, especially if you pair it with a high-protein dish to keep you feeling full.

Per 1 3/4-cup serving: 137.5 calories, 3 g fat (0 g saturated), 25 g carbs, 9 g sugar, 459 mg sodium, 7 g fiber, 6 g protein.

To get the full recipe, go to skinnytaste.com.


The Real Food RDs

This soup has kale, carrots, mushrooms, potatoes, and sausage, all for less than 250 calories per serving. And with 14 grams of protein, one bowl of this flavorful soup makes a hearty and healthy meal. Tori Schmitt, R.D.N., who runs YES! Nutrition, says this dish is perfect for lunch. “It offers a balanced amount of carbohydrates, protein, and fats to help keep energy levels more consistent throughout the day,” she says.

Per serving: 230 calories, 9 g fat, 23 g carbs, 4 g sugar, 530 mg sodium, 3 g fiber, 14 g protein.

To get the full recipe, go to therealfoodrds.com.


Damn Delicious

Is anything more comforting than chicken noodle soup? Yep, a creamy version. At only 226 calories per serving, this is the ultimate comfort food—that won’t weigh you down.

Per serving: 226.3 calories, 6.6 g fat (3.5 g saturated), 16 g carbs, 4.6 g sugar, 593 mg sodium, 4.6 g fiber, 23.9 g protein.

For the full recipe, go to damndelicious.net.


This Gal Cooks

With 20 grams of protein and only 260 calories, this filling lentil soup is a weight-loss win. Schmitt says a big reason that people falter on their goals is because they’re bored of eating the same healthy options. “This soup changes that game,” she says. You’ll get a kick of flavors like ginger, curry, and cinnamon in every bite.

Per 1-cup serving: 260 calories, 1 g fat (0 g saturated), 45 g carbs, 7 g sugar, 577 mg sodium, 20 g protein.

For the full recipe, go to thisgalcooks.com.


Paleo Grubs

This chicken enchilada soup has 22 grams of protein and less than 200 calories. It’s also low-carb, with only 10 grams per serving. It’s topped with avocado (because, of course), which Schmitt says will help you get your fill of potassium, folate, and healthy fats.

Per 1-cup serving: 193 calories, 7.2 g fat, 10.2 g carbs, 3.9 g sugar, 600 mg sodium, 4.1 g fiber, 22.3 g protein.

For the full recipe, go to paleogrubs.com.


Damn Delicious

The best way to get more veggies? Sneak them into a delicious, creamy chowder. This recipe uses cauliflower as its base instead of potatoes, which keeps it low-carb. It also has almost eight grams of protein, which make it a satisfying snack.

Per 1-cup serving: 193.1 calories, 11.4 g fat (4.8 g saturated), 17.4 g carbs, 6.4 g sugar,124.4 mg sodium, 3 g fiber, 7.7 g protein.

For the full recipe, go to damndelicious.net.


Leanne Vogel / Healthful Pursuit

Unlike many creamy soups, this one is thickened without flours or starches. It’s vegan, paleo, and free of gluten and refined sugar. The recipe calls for seven cups of veggies, and each serving has almost eight grams of fiber. “By swapping traditionally used heavy cream for unsweetened almond milk, the soup is transformed into a lighter, more plant-based option,” says Schmitt.

Per serving: 123 calories, 3.9 g fat, 19 g carbs, 7 g sugar, 678 mg sodium, 7.5 g fiber, 6.5 g protein.

For the full recipe, go to healthfulpursuit.com.

Carly Breit Carly Breit is a freelance writer who loves to write about health, wellness, and strong women.

Low calorie soup recipes

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