7 Days of Soup- Best Soups For Weight Loss

For my friends located in the southern hemisphere, the weather is starting to become really cold, and so these 7 weight loss soup recipes are for you! That means if  you’re ready for something warm delicious and healthy to get into your body, then you’re in the right place.

You see…

Winter is traditionally notorious for being the season to pack on kilos but it doesn’t have to be that way. Just because it’s getting colder doesn’t mean we need to move less or have excuses to eat more.

So that means instead of eating soups that are full of cream, gluten and cheese, you could substitute them for fresh healthy mineral dense veggies, like in this list instead.

I have in this list 7 of my favourite soups (1 soup for each day), which are low in sodium, high in fibre, low in saturated fat and full of essential vitamins and minerals.

If you’re worried about the time it take to make soups, not to worry because these recipes take less than 20 minutes to get heaps of flavour.

This means you won’t be needing to invest 30-60 minutes of your valuable time to prepare a tasty full flavoured healthy soup (expect for pumpkin soup).

All seven recipes are 100% gluten free, dairy free, vegan and sugar free. I choose this because It’s the healthiest way to eat soups, in my opinion. Some of these recipes would taste great with an addition of chicken, bacon or cheese if you’re diet preference is paleo or non-vegan, I’ll add those recommendations to the bottom of the recipes for you 🙂

Enjoy, and get warm with these 7 amazing healthy weight loss soup recipes:

Tomato & Basil soup

 Serves 2, 122 Calories per serve

Ingredients:

• 4 large tomatoes (roma or truss), roughly chopped
• ½ medium-large red onion, roughly chopped
• 6 garlic cloves, roughly chopped ( I love it garlicky- use less if you prefer!)
• 1-2 tsp. Sweetme
• 1 tbsp. fresh lemon juice
• 2 tsp. olive oil
• 1 tsp. Chicken or vegetable Stock
• Basil, dry or fresh!
• Oregano, dry or fresh!
• 3/4 cup water
• Sea salt and cracked pepper, to taste

Directions:

1. Dry saute onion and garlic in a non-stick fry pan
2. Add tomato and cook until soft
3. Add water and stock and simmer until tomatoes are completely cooked
4. Transfer mixture into a blender/ food processor and add seasoning, lemon juice, sweetme and herbs
5. Pour mix between 2 bowls and garnish with 1 tsp. of olive oil each!

If you’re really hungry simply increase the soup volume by adding one of the following:
Note: The portions are for 2 serves

• 1 cup whites beans (+250 calories)
• 2 slices of brown wholemeal bread (+138 calories)
• 1 cup cooked rice (+190 calories)
• 1 cup cooked wholemeal pasta (+174 calories)
• 1 cup Silken tofu (+151 calories)
• 1 serve of Italian sausages (+391 calories)

Creamy Broccoli soup

Serves 2, 265 Calories per serve

Ingredients:

• 3 cups of broccoli, roughly chopped
• 1 ½ large carrots, roughly chopped
• 1 medium potato, diced finely
• ½ medium-large onion, roughly chopped
• 1 tsp. olive oil
• ¼ cup raw almonds, soaked
• 1 ½  tsp. Chicken or vegetable Stock
• 1 ½  cups water
• ½ tsp. dried dill
• ¼ tsp. dried rosemary
• ½ tsp. dried parsley
• Sea salt and cracked pepper, to taste

Directions:

1. Dry saute onion and in a non-stick fry pan
2. Add, water, stock,  broccoli, carrots and potato and cook until soft
3. Add seasoning and herbs
4. Transfer mixture into a blender/ food processor and add “soaked almonds”
5. Blend until mixture is creamy and well blended
6. Pour mix between 2 bowls and garnish with ½  tsp. of olive oil each!

Note: You could sub soy milk for soaked almonds and alternatively use less water with the stock to make it creamy and thick.

P.S. This soup would also taste great with the addition of:
Note: The additions are for 2 serves

• 1/2 cup lean bacon bits (+216 calories)
• 60g parmesan cheese (+259 calories)

Cauliflower and potato soup

Serves 2, 188 Calories per serve

Ingredients:

• 4 cups of Cauliflower, roughly chopped
• 1 medium potato
• ½ medium onion, roughly chopped
• 3 garlic cloves
• 1 tsp. olive oil
• 1 ½  tsp. Chicken or vegetable Stock
• 1 cup of water
• 2 tsp. Olive oil
• Sea salt and cracked pepper, to taste

Directions:

1. Dry saute onion and garlic in a non-stick fry pan
2. Add, water, stock,  cauliflower, and potato and cook until soft
3. Add seasoning
4. Transfer mixture into a blender/ food processor and blend until smooth
5. Blend until mixture is creamy and well blended
6. Pour mix between 2 bowls and garnish with 1 tsp. of olive oil each!

P.S. This soup would also taste great with the addition of:
Note: The additions are for 2 serves

• 1/2 cup lean bacon bits (+216 calories)
• 60g parmesan cheese (+259 calories)

Pumpkin Soup and Kale Garnish

Image source credit: Minimalist Baker

Serves 2, 307 Calories per serve with

Ingredients:

• 5 cups of Jap Pumpkin, thick cubes
• ½ medium-large onion, roughly chopped
• 4 garlic cloves
• 2 tsp. olive oil
• 1 heaped tsp. Chicken or vegetable Stock
• ¼ tsp. cinnamon
• ¼ tsp. nutmeg
• 1 cup water
• Sea salt and cracked pepper, to taste

Kale and Sesame Salad Garnish

• 1 tbsp. sesame seeds, toasted
• 1 tsp. olive oil
• 1 tsp. sweetme (or honey or maple syrup)
• ¼ tsp. garlic powder
• ¾ cup fresh kale

Directions:

1. Preheat oven to 180 degrees celcius
2. Roughly chop the pumpkin into cubes and coat with 2 tsp. of olive oil, and sea salt
3. Bake pumpkin for 30-40 minutes or until you can stick your fork through it and it turns caramelized
4. Dry saute onion and garlic in a non-stick fry pan, put aside once it’s soft and lightly brown
5. Add cooked pumpkin, stock, cinnamon, nutmeg and water with the onion and garlic mixture and simmer for 10 minutes
6. Toast sesame seeds- will take only 3 minutes on a pre-warm pan
7. Transfer mixture into a blender/ food processor and blend until smooth
8. Blend until mixture is creamy and well blended
9. Combine all ingredients for the kale salad into a bowl and mix well
10. Pour pumpkin soup mixture between 2 bowls and garnish with kale salad!

Asparagus and leek Soup

Image Source credit: Tasty Yummies

Serves 2, 239 Calories per serve

Ingredients:

• 2 bunches of asparagus
• 2 medium carrots
• 2 medium leek
• 1 medium potato
• 4 garlic cloves
• 3 tsp. olive oil
• 1 heaped tsp. veggie or chicken stock
• 1 ¼  cup of water
• Sea salt and cracked pepper, to taste

Directions:

1. Dry saute leek and garlic in a non-stick fry pan
2. Add, water, stock, carrot and potato, seasoning and cook until soft
3. Add asparagus ½ way through the cooking of the potatoes and continue to simmer until both veggies are done
4. Transfer mixture into a blender/ food processor with 2 tsp. olive oil
5. Blend until mixture is creamy and well blended
6. Pour mix between 2 bowls and garnish with ½  tsp. of olive oil each!

P.S. This soup would also taste great with the addition of:
Note: The additions are for 2 serves

• 1/2 cup lean bacon bits (+216 calories)
• 60g parmesan cheese (+259 calories)

Carrot and Coriander Soup

Serves 2, 227 Calories per serve

Ingredients:

• 6 cups of carrots, peeled
• ½ medium onion
• 4 garlic cloves
• 1 heaped tsp. veggies or chicken stock
• 1 ½ cups water
• ¾ tsp. coriander
• 1 tsp. coconut oil
• 2 tsp. olive oil
• Sea salt and cracked pepper

Directions:

1. Saute onion and garlic with coconut oil in a non-stick fry pan until soft
2. Add, water, stock, and carrots and cook until soft
3. Season with salt, pepper and coriander
4. Transfer mixture into a blender/ food processor
5. Blend until mixture is smooth and well blended
6. Pour mix between 2 bowls and garnish with 1  tsp. of olive oil and garnish with coriander!

P.S: Taste amazing with brown rice cakes or 1 slice of wholemeal bread (just an extra 54 calories or 75, depending on what you choose)

Spinach and White Bean Soup

Serves 2, 199 Calories per serve 

Ingredients:

• 1 can of organic white cannellini beans, rinsed and drained
• 3 cups of fresh spinach
• ½ medium onion
• 4 garlic cloves
• 2 celery sticks
• 1 heaped tsp. veggie and chicken stock powder
• 1 cup water
• 3 tsp. lemon juice
• ½ tsp. thyme
• ½ tsp. parsley
• ½ tsp. rosemary
• 2 tsp. Olive oil
• Sea salt and cracked pepper, to taste

Directions:

1. Dry saute onion, celery and garlic in a non-stick fry pan
2. Add, water, stock, beans, spinach, herbs and seasoning and cook for 5 minutes
3. Serve soup between 2 soup bowls and garnish with 1  tsp. of olive oil each and fresh parsley!

P.S.  For non vegans: sprinkling fresh Parmesan is highly highly recommended!

Note: The additions are for 2 serves

• 1/2 cup lean bacon bits (+216 calories)
• 60g parmesan cheese (+259 calories)
• 200g lean chicken breast (+248 calories)