7 Delicious Soups To Add To Your Weight Loss Diet

7 Delicious Soups To Add To Your Weight Loss Diet

Soups are as old as the art of cooking. They have been in use for centuries in different parts of the world. Soups are nutritious and filling meals.

Are you aiming at losing some weight? Do you want to replace a meal or two but don’t know what to have instead? If your answer is yes, then, soups are a healthy replacement to help you shed those extra pounds. By adding low-fat soups to your diet, you can manage your weight as well as provide the body with enough nutrients, antioxidants, and phytochemicals.

Soups are rich in fiber and water content. Therefore, they will make you feel full for a longer duration and reduce cravings. They are low in sugars and don’t easily spike blood sugars in your body.

There are numerous types of soups with different flavors and textures for your daily diet. Here are a few soups that you should try adding to your weight loss diet.

Delicious Soups To Add To Your Weight Loss Diet

Apart from the benefits mentioned, studies have shown that soup consumption is associated with a reduced risk

of overweight and obesity in US adults.1

So, add these seven delicious soups to your diet and observe how it can help you in weight management.

1. Pumpkin And Cauliflower Soup

Pumpkin And Cauliflower Soup Is Rich In Fiber

This soup is rich in fiber and uses coconut milk for its creamy texture. 1 cup of unsalted canned pumpkin contains 7 grams of fiber.2 Cauliflower contains vitamin C and other antioxidants and is a rich source of vitamin K.


  • 1 can, 14 oz pumpkin, canned
  • 1 can, 14 oz coconut milk, lite
  • 8 oz cauliflower florets
  • 6 oz carrot
  • 2 cloves garlic
  • 2 oz shallot
  • ¼ oz cilantro
  • 1 teaspoon coriander, ground
  • 1 vegetable stock concentrate
  • 1 tablespoon oil

How To Prepare:

  • Preheat the oven to 400 degrees. Toss the cauliflower
    on a baking sheet with 1 tablespoon olive oil, salt, pepper, and half the coriander. Roast the cauliflower for 30–35 minutes, tossing halfway through cooking, until golden brown.
  • Peel and finely dice the carrot. Peel and dice the shallots. Chop the garlic into thin slices. Chop the cilantro.
  • In a large pot, add a drizzle of oil over medium-high heat. Add the shallots, carrot, and remaining coriander and cook, tossing it for 3–5 minutes. Add the garlic and cook for another minute until fragrant.
  • Add the coconut milk to the pot and bring to a boil. Reduce the heat to a simmer for 5 minutes.
  • Add the pumpkin puree, stock concentrate, and 1 cup water to this.
  • Return to a simmer, taste, and season with salt and pepper.
  • Serve the soup in a dish and place the ready cauliflower florets in the middle and garnish with cilantro.

2. Carrot And Ginger Soup

Carrot And Ginger Soup Is Good For Indigestion

This soup is nutritious and can be used to ease indigestion because

ginger contains antioxidants that can alleviate nausea and indigestion.


  • 1/2 medium butternut squash
  • 2 tablespoons olive oil
  • 1 onion, diced
  • 1 pound carrots – peeled and diced
  • 3 cloves garlic, crushed or to taste
  • 1 (2 inches) piece fresh ginger, peeled and thinly sliced
  • 4 cups water
  • salt and pepper to taste
  • 1 pinch ground cinnamon

How To Prepare:

  • Preheat the oven to 350 degrees F. Scoop the seeds out of the half butternut squash and place the cut side down onto a greased baking sheet. Bake for 30–40 minutes. Allow it to cool and then using a spoon scoop the flesh out and separate it from the skin and set aside.
  • Heat the olive oil in a large saucepan or soup pot over medium heat. Add the chopped onion and garlic, and cook, stirring until onion is translucent. Pour in the water, and add squash, carrots, and ginger. Bring to a boil, and cook for at least 20 minutes, or until carrots and ginger are tender.
  • Puree the mixture in the blender. Add boiling water if necessary to thin.
  • Afterward, add the soup back into the pan and heat.
  • Season with salt, pepper, and cinnamon and
    serve in soup bowls.

3. Vegetable Soup

Vegetable Soup Is Packed With Nutrients

This nutrition-packed soup with its many vegetables also contains antioxidants and fiber. It helps in flushing out the toxins within the body and, in turn, fat. This healthy soup detoxifies the body.


  • 1 medium sweet potato, peeled and cut into 1-inch cubes
  • 3 carrots, peeled and sliced
  • 1 stalk celery, diced
  • 1 small yellow onion, diced
  • 1 clove garlic, minced
  • Pinch of Kosher or sea salt, more or less to taste
  • 1/2 teaspoon black pepper
  • 1/8 teaspoon allspice
  • 1 teaspoon paprika
  • 1 bay leaf
  • 2 (15 ounce) cans navy beans, drained and rinsed (optional, black beans)
  • 4 cups vegetable broth, low-sodium
  • 4 cups baby spinach, loosely packed (optional, 2 zucchini, sliced)
  • 1 tablespoon plus 1 teaspoon extra-virgin olive oil, optional, for serving (1/2 teaspoon per serving)

How To Prepare:

This can be cooked in two different ways – slow cooking in a cooker or stove-top method.

  • Add all the ingredients except the spinach and olive oil to the slow cooker. Cover and cook on low heat for 6–8
    hours or until the vegetables are softened.
  • Add the spinach, stir, and cook for a minimum of 5 minutes.
  • Serve in a soup bowl.
  • For the stove-top method, follow the same method and cook for about 2 hours until the vegetables are tender. Stir every 15 minutes to prevent sticking. Add the spinach toward the end and remove from the heat. Cover and allow the spinach to wilt before serving.

4. Cucumber And Avocado Soup

Cucumber And Avocado Soup Is Refreshing

This is an easy-to-make chilled soup and is very nutritious. The cucumbers make this soup refreshing and the avocados provide a creamy texture.


  • 3 cups cucumber, peeled and chopped
  • 1 ripe avocado
  • 2 ½ tablespoons lemon juice
  • 1 teaspoon salt
  • 2 tablespoons fresh dill, chopped
  • 2 tablespoons fresh chives, chopped

How To Prepare:

  • Add the cucumbers, avocado, lemon juice, salt, and pepper to taste in a blender and blend them for a minute to obtain a smooth texture.
  • Use the herbs – dill and chives – for garnish.

5. White Bean And Kale Soup

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White beans have a low sugar content. Kale, on the other hand, is low in calories, high in fiber, and has zero fat.


  • 2 tablespoons olive oil
  • 1 small onion, chopped
  • 2 (15 ounce) cans cannellini beans, drained and rinsed
  • 4 cups vegetable broth
  • 2 cups water
  • 2 cups kale, stems removed and torn into 1-inch pieces
  • Salt and freshly ground black pepper

How To Prepare:

  • Heat the oil in a saucepan over medium-high heat. Add the chopped onion and cook until softened, about 5 minutes.
  • Mash one can of beans in a small bowl. Add the mashed beans, vegetable broth, and water to the saucepan and bring to a boil.
  • Add the remaining the beans (left whole), kale, 1 teaspoon salt, and a quarter teaspoon of pepper.
  • Reduce heat, partially cover, and simmer about 20 minutes, until kale is tender.
  • Season to taste with additional salt and pepper and serve.

6. Detox Green Soup

Detox Green Soup Can Cleanse Your System

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This is a low-calorie soup and makes a great evening snack. This soup is also a good cleanse for your system.


  • 16 oz green beans
  • 8 celery sticks
  • 64 oz zucchini
  • 2 bunches of spinach
  • 1 yellow onion
  • 5 cloves garlic
  • 1 bunch basil
  • 1 bunch parsley

How To Prepare:

  • Steam the celery, green beans, and the zucchini until they are tender, approximately around 15 minutes.
  • Add in the onion, garlic, and the spinach and cook them for 5 minutes.
  • Add parsley into the mixture and puree this in a blender until smooth. If required, you can also add some water.
  • Season with salt and pepper to taste and serve.

7. Healthy Beef And Barley Soup

Beef And Barley Soup Can Help Manage Weight

Soups don’t necessarily have to be only vegetarian. If you are craving for some meat, this is the perfect soup. Barley provides the fiber and the beef provides the body with proteins. This recipe uses slow cooker which takes 4 hours on high heat and 8 hours on low heat.


  • 450 g chuck steak, diced
  • 1 large onion, diced
  • 2 tablespoons olive oil
  • 1 teaspoon thyme
  • 2 cups beef stock
  • 3–4 cups water
  • ¼ teaspoon black pepper
  • 1 teaspoon paprika
  • 1 large carrot or 2 medium, cut into large chunks
  • 2 large potatoes, chopped, skin on
  • 1 ¼ cups pearl barley
  • 2 large mushrooms or 6 button mushrooms, chopped
  • 1 tablespoon Worcestershire sauce

How To Prepare:

  • Heat 1 tablespoon olive oil and brown meat approximately for 4 minutes in a pot or frying pan. Transfer them to a plate and keep aside.
  • Heat the remaining olive oil and sauté the onion for 5 minutes or until softened.
  • Add the beef that was kept aside back to the pan with garlic, paprika, Worcestershire sauce, and barley. Sauté all these ingredients for 1 min.
  • Add the beef stock, 2 cups water, thyme, pepper, carrots, potato, and mushrooms.
  • You will need to add more water as the barley would have soaked up a lot of the liquid.
  • Taste and see if more salt, pepper, or garlic is required.
  • Serve in a soup bowl.

These soups can hydrate, nourish, and energize your body at the same time help you manage your weight. All you have to do is heat, sip, enjoy, and repeat!