Vegetable Diet Soup Recipes for weight loss

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Are you hungry and want to have some spicy, delicious and filling food? Meanwhile, also looking for low calorie diet so that you can maintain your weight?

So, I am going to share healthy vegetable diet soup recipes which are full of nutrients, will keep you full and satisfied for longer time. You can even skip your meal with these soup recipes.

Soup is easy to prepare, hot meal, good for your health and best part is that it’s full of vegetables. You can use your favorite variety of ingredients in to your vegetable soup recipe. Many people do not get the recommended amount of vegetable in their daily diet, vegetable soup will fulfill all the requirements of vegetable intake. Appropriate intake of vegetables will help you lower the risk of falling prey to hazardous diseases like cancer, high blood pressure, obesity, heart disease and type-2 diabetes due to their high nutrients content.

The most important thing is to eat healthy food and yes, soup is one of them. So, you should include a variety of vegetable in your daily diet. Vegetable soup provide a significant number of vitamins and minerals like vitamin A, vitamin E, thiamin, vitamin B6, copper, niacin, potassium and manganese. Above minerals/vitamins are found in a regular vegetable soup in most common, but that also depends on the selection, variety and amount of vegetables featured in the soup.

In Research it has been shown that vegetable soups are low in energy density or calorie per gram, high of water and fiber content, which can keep you full and satisfied for longer time, in turn helps you maintain healthy weight or lose weight. Regularly consuming soup may also increase your blood levels of leptin. Leptin is a hormone produced by the fat cells in your body, which plays a main role in regulating the body fat storage. This may help explain why people who eat soup regularly tend to lose weight faster.

Having all the talking done, here are my all-time favorite healthy Vegetable diet Soup Recipes for weight loss:

Zucchini Soup:
Vegetable Diet Soup Recipes for weight loss: Zucchini Soup

Ingredients:

  1. 1 cup roughly chopped zucchini
  2. 1 cup roughly chopped English cucumber
  3. 1 small red onion, peeled
  4. 2 cloves of garlic, peeled
  5. ½ teaspoon olive oil
  6. Salt to test
  7. ½ teaspoon pepper

Step by step preparation method:

  1. Wash and roughly chop all the vegetables
  2. Let’s put all the vegetable in to the Steamer basket
  3. Steam the vegetables for around 10 minutes
  4. Now combine all the ingredients in to a blender and add olive oil and salt to taste
  5. Blend them until the smooth consistency is obtained
  6. Lastly, pore the soup in to a soup bowl, add 1/2 tea spoon of pepper and serve it piping hot with toppings of your choice

Serving- 2 , Prep time- 10min, cooking time- 15mins

Note: if you do not have steamer do not worry, you can use a pressure cooker instead. Put all the ingredients in to the pressure cooker and pore 1/2 cup of water and rest of the process remains as mentioned above.

Nutrition Facts
Serving size: 1 cup
Servings: 2
Amount per serving  
Calories 215
% Daily Value*
Total Fat 13.5g 17%
Saturated Fat 2g 10%
Cholesterol 0mg 0%
Sodium 17mg 1%
Total Carbohydrate 24.6g 9%
Dietary Fiber 5.7g 20%
Total Sugars 7.3g  
Protein 4.1g  
Vitamin D 0mcg 0%
Calcium 105mg 8%
Iron 3mg 18%
Potassium 602mg 13%
Mixed vegetable soup:
Vegetable Diet Soup Recipes for weight loss: Mixed vegetable soup

Ingredients:

  1. ½ cup cabbage fine chopped
  2. ¼ cup capsicum fine chopped
  3. ¼ cup red bell pepper fine chopped
  4. ½ cup peas
  5. 1 medium or ½ cup tomato fine chopped
  6. 1 medium or ½ cup carrot fine chopped
  7. ½ cup onion fine chopped
  8. 2 cloves of garlic grated
  9. 1 teaspoon grated ginger
  10. 1 green chili, chopped
  11. 2 teaspoon olive oil
  12. 5 coriander leaves finally chopped for garnishing
  13. Salt to test
  14. 1 cup vegetable stock or water
  15. 2-3 teaspoon lemon juice

Spices:

  1. ¼ teaspoon coriander power
  2. ¼ teaspoon turmeric power
  3. 1 teaspoon cumin seeds
  4. 1 bay leaves
  5. ½ teaspoon pepper

Step by step preparation method:

  1. Rinse the veggies thoroughly and chop them finely.
  2. Heat the pan and add olive oil.
  3. Add cumin seeds, bay leave, grated garlic and ginger. Cook them for 30sec until the spices become fragrant.
  4. Add green chili and onion and cook for 1 minute.
  5. Add turmeric power, coriander power and salt to taste; stir well.
  6. Add tomato and cook for about 2 minutes.
  7. Add all other vegetables and cook for 5 minutes on high flame to bring out the aroma.
  8. Pour vegetable stock or water, whichever is available for you.
  9. Cover the pot with a lid, and reduce the flame to medium/low and let it boil for 10 minutes.
  10. Stir well and turn off the stove once all the vegetables are cooked.
  11. Add lemon juice, pepper and chopped coriander leaves for garnishing and serve it piping hot in a soup bowl.

1 cup – 240ml

Serving- 3 , Prep time- 10min, cooking time- 20mins

Nutrition Facts
Serving size: 1 cup
Servings: 3
Amount per serving  
Calories 88
% Daily Value*
Total Fat 3.6g 5%
Saturated Fat 0.5g 3%
Cholesterol 0mg 0%
Sodium 25mg 1%
Total Carbohydrate 12.5g 5%
Dietary Fiber 3.4g 12%
Total Sugars 5.6g  
Protein 2.8g  
Vitamin D 0mcg 0%
Calcium 42mg 3%
Iron 1mg 8%
Potassium 336mg 7%
Lentil & Spinach Soup:
Vegetable Diet Soup Recipes for weight loss: Lentil & Spinach Soup

Ingredients:

  1. 1 cup red lentils
  2. 1 cup spinach chopped
  3. 1/4 cup bottle gourd
  4. 1/2 medium size onion, chopped
  5. 1 medium size tomato, chopped
  6. 1 green chili, chopped
  7. 2 cloves of garlic grated
  8. 1 teaspoon grated ginger
  9. Salt to test
  10. 2 teaspoon olive oil

Spices:

  1. ½ teaspoon cumin seeds
  2. ¼ teaspoon coriander power
  3. ¼ teaspoon turmeric power

Step by step preparation method:

  1. Rinse the veggies thoroughly and chop them finely.
  2. Rinse the lentils with cold water
  3. Heat oil in pressure cooker on medium flame.
  4. Add cumin seeds, bay leave, grated garlic and ginger. Cook them for 30sec until the spices become fragrant.
  5. Now add onion, green chili and cook until it gets a golden color.
  6. Add turmeric powder, coriander power, salt to taste and stir for 30 second.
  7. Now add tomato and let it soften.
  8. Add lentils, bottle gourd, water and stir well.
  9. Cover the lid, turn the heat on high flame and pressure cook it until you hear 3 whistles.
  10. Turn off the flame and let the pressure release naturally. 
  11. Open the led and put chopped spinach.
  12. Now turn stove on and simmer for 2minutes until the lentils get boil and spinach gets soft and mixed with lentils.

Now delicious lentils and spinach soup is ready

Serving- 2, Prep time- 5min, cooking time- 15mins

Nutrition Facts
Serving size: 1 cup
Servings: 2
Amount per serving  
Calories 332
% Daily Value*
Total Fat 10.8g 14%
Saturated Fat 1.7g 8%
Cholesterol 0mg 0%
Sodium 2443mg 106%
Total Carbohydrate 45.1g 16%
Dietary Fiber 16.8g 60%
Total Sugars 5.5g  
Protein 14.9g  
Vitamin D 0mcg 0%
Calcium 109mg 8%
Iron 5mg 28%
Potassium 732mg 16%

So these are my all time favorite healthy vegetable diet soup recipes, delicious, yummy and will keep you full for longer time. You can easily skip your any meal with these vegetable diet soup recipes. Try it and let me share your thoughts in comment below and do share with me your favorite soup recipes, and I will try them too.


I am a fitness and health enthusiast. This blog is an attempt to share my experiences about my journey towards a healthy lifestyle and weight loss with natural and home remedies. I love to travel and cherish and share the great experiences.


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