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Healthy Soup Recipes for Weight Loss

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Soups are eaten all across the world in countless different cultures. They are typically seen as a comfort food but they also are packed with weight loss benefits. In that case, check my top soup recipes for weight loss.

Each one of these soups has everything that there is to like about soup while still being healthy. They are also great to make ahead of time and eat throughout the week or on the go.

Weight Loss Benefits of Soup

Soup and the ingredients in soup make it a great meal for weight loss. For starters, research has shown that soup is beneficial for weight loss as it:

Additionally, most healthy soups are high in vitamins in minerals specifically from:

  • Antioxidants in vegetables
  • Nutrients in broth

Overall, get the most weight loss benefits from soup by going for ones that are:

  • Liquid broth based
  • High in vegetables
  • Include lean protein

What to Avoid in Soups

Not all soups are created equal. There are some soups and ingredients in soups that can undo the weight loss benefits including:

  • Cream based broths
  • High sodium broths
  • Thickening agents

Classic Tomato Bisque Soup

Some tomato soup recipes are loaded with cream and other high fat ingredients. However, this version is light, healthy, and still very delicious even without the cream. Rather than using cream, you substitute greek yogurt and it tastes just as good.

Some health benefits of eating tomato other than weight loss soup include:

  • Immunity boost
  • Reduced risk of heart disease
  • Better bone health

For a healthier twist on classic tomato soup, you don’t want to miss this recipe.

Chicken Detox Soup

You don’t need to be on a detox to try this soup. It is my personal favorite because its full of unique flavors and high in many weight loss inducing ingredients including:

  • Ginger root
  • Turmeric powder
  • Apple cider vinegar

Each of these ingredients has been linked to increased fat burning. Specifically, studies show that apple cider vinegar both burns and reduces body fat storage.

Rosemary Carrot Soup

Carrot soup is often considered a fall or wintertime soup. However, this soup is great year round because it is light, filling, and very simple to make. You probably already have all the necessary ingredients in your home right now.

Ingredients (makes 4 servings):

  • 1 tbsp extra virgin olive oil
  • 1/2 yellow onion, chopped
  • 3 garlic cloves, minced
  • 2 pounds carrots, peeled and chopped
  • 3.5 cups vegetable broth
  • 1 inch piece fresh ginger root, grated
  • 2 tsp dried rosemary
  • salt and pepper to taste
  • Fresh rosemary (optional)

Directions:

  1. Heat the olive oil on medium heat in a large stovetop pot
  2. Add the onion and cook until transparent
  3. Add the garlic and cook for one minute then add the carrots and cook for about 10 minutes
  4. Stir in the the ginger, vegetable broth, salt, and pepper and bring to a boil
  5. Reduce to a simmer and cook until the carrots are soft
  6. Turn the heat off and use a hand blender or transfer the soup to a regular blender to blend until smooth.
  7. Add the dried rosemary and any fresh rosemary for garnish

Turkey Italian Wedding Soup

This Italian wedding soup recipe uses ground turkey instead of ground beef. This makes the soup lower in fat.

If you want to make this recipe even healthier, you can swap out the pasta for couscous. Couscous is made from natural wheat flour. Pasta is typically made from a processed, refined flour.

Vegetarian Minestrone Soup

Minestrone soup uses beans for protein instead of meat. Beans and legumes are some of the best foods for weight loss. They are:

  • High in fiber
  • High in protein
  • Low in calories

Each of these factors make beans great for weight loss. In one study, people who ate beans experienced:

  • Lower body fat
  • Smaller waist sizes
  • Lower blood pressure

This minestrone soup (and beans in general) are essentials if you’re trying to lose weight.

Vietnamese Pho With Bone Broth

Pho is a rice noodle soup native of Vietnam. There, it is one of their most popular dishes and they eat it as a breakfast, lunch, and dinner meal.

This recipe and other pho recipes use rice noodles instead of regular noodles. If you want, you can substitute brown rice noodles in for regular, white rice noodles. You can also use chicken instead of pork and add in as many different vegetables as you want.

For even more good-for-you benefits, you can make this recipe with bone broth. This soup is traditionally made with bone broth. You can either make your own homemade bone broth or buy it in the store. In addition to helping aid in weight loss, some of its other benefits include:

  • Better looking skin and nails
  • Improved joint health
  • Improved digestion

To make this recipe in the most traditional and nutritious way, add lots of veggies and make it with bone broth.

Slow Cooked Tomato Cabbage Soup

Perhaps you’ve heard of the cabbage soup diet before. While that diet has been proven to be a fad, this cabbage soup is no fad, has many benefits for weight loss, and is delicious.

Ingredients (makes 4 servings):

  • 1/4 cup dried barley
  • 2 carrots, chopped
  • 1 cup mushrooms
  • 1 celery stalk, chopped
  • 28 oz can crushed tomatoes
  • 2 cups vegetable broth
  • 4 cups shredded cabbage
  • salt and pepper to taste

Directions:

  1. Add all of the ingredients except mushrooms into a stovetop pot or instant pot and cook on low heat for 6 hours with the cover on
  2. Add in the mushrooms once the 6 hours is up or until barley and vegetables are cooked
  3. Cook until the mushrooms are done (usually 20 minutes)

Preparing the Soup Recipes for Weight Loss

You can’t go wrong with any of these soup recipes for weight loss. I recommend cooking them over the weekend so you have a healthy meal ready to eat throughout the week. This way, you’ll be less tempted to reach for unhealthy fast food.

To get the most out of your soup for weight loss, pair it with your favorite exercise and mindfulness practice.

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