Ladies, get out your spoons and your skinny jeans! We have the perfect soup recipes for weight loss. Not only are they filling and low-cal, but they’re also jam-packed with nutrients. Plus, who doesn’t feel like a warm bowl of soup in the dead of winter? Have a cup before dinner to curb your appetite, or aim for the jeggings and make it your meal.
By Ashleigh Eisbrener
Curried Leek Vegetable Soup
Here’s a simple, flavorful soup you can throw together in minutes. The anti-inflammatory spices and antioxidant-rich veggies can help boost your health—and spirits—even on the coldest day.
Ingredients (8 servings):
3 c water
1 c tomato sauce
1 med leek, chopped (green and white parts)
1 med carrot, sliced
2 stalks celery, sliced
2 med zucchinis, sliced
2 tsp curry powder
¼ tsp red chili pepper flakes
2 tbsp fresh cilantro, chopped (1 tsp dried)
Place all ingredients together in large pot. Stir well, cover and bring to simmer. Cook for about 40 minutes, until vegetables are tender. May replace water lost in evaporation.
Per serving: 41 calories, 1 g fat, 144 mg sodium, 8 g carbohydrate, 1 g protein
Delicata Squash Soup with Chinese Five Spice
Squash, almonds and Chinese five spice create the perfect foundation for a delicious, vegan soup. If you’re unfamiliar with five spice, it provides the perfect amount of sweet and savory.
Ingredients (4 servings):
2 delicata squash
1 tbsp extra virgin olive oil
½ onion, chopped
1 clove garlic, minced
1 ½ c almond milk, plain, unsweetened
1 tsp Chinese five spice
Salt and pepper, to taste
¼ c almonds, chopped
Slice squash in half horizontally, scoop out seeds and slice into large pieces. Place into large pot of boiling water, cover and cook for 15 minutes, until pierces easily with fork. Meanwhile, heat olive oil in small skillet or sauté pan, and sauté onion and garlic for about 9 minutes, until tender. Transfer onions and garlic to one-quart blender container. Add almond milk and Chinese five spice. When squash is tender, drain pot into strainer and cool squash. Scoop out cooked squash with spoon, removing from peel, and place in blender. Process for 1 or 2 minutes, until smooth and creamy. Pour blended soup into pot, and reheat. Season with salt and pepper.
Per serving: 165 calories, 9 g fat, 55 mg sodium, 20 g carbohydrate, 4 g protein
Zucchini and Turnip Soup with Fresh Ginger
At only 60 calories per cup, this is the perfect soup to eat before a meal, or make it your meal by adding tofu or thinly sliced white meat chicken.
Ingredients (6 servings):
8 c zucchini, diced
4 c peeled turnips, diced
2 cloves garlic, chopped
1 tbsp fresh ginger, peeled, minced
2 c water
1 large Rapunzel vegan vegetable bouillon cube
Place zucchini, turnips, garlic, ginger, water, bouillon cube and bay leaf in large pot. Bring to boil on high heat. Reduce heat to medium and cook, partially covered, until vegetables are soft, 20 to 30 minutes. Remove bay leaf, and blend with electric hand blender or, working in batches, place soup in blender and process until smooth. Return soup to pot and reheat over medium-low heat.
Per serving: 60 calories, 1 g fat, 412 mg sodium, 12 g carbohydrate, 3 g protein
Joanne Williams, Author of “Health Begins in the Kitchen,” Blog Creator of “Foods for Long Life,” www.foodsforlonglife.com
Chicken Stew with Roasted Butternut Squash and Quinoa
If you haven’t had quinoa, this recipe will win you over, and with pre-chopped butternut squash and rotisserie chicken, you can whip up this soup in no time.
Ingredients (10 servings):
1.5 lb butternut squash, peeled, seeded, chopped into ½-inch pieces
1 onion, chopped
2 tsp garlic, minced
1 14oz can fire-roasted tomatoes, chopped
6 c low-sodium, fat-free chicken broth
2 tsp dried oregano leaves
½ c quinoa
3 c skinless chicken breast, chopped, cooked (rotisserie)
¼ c chopped parsley
Preheat oven to 400 degrees. Line pan with foil and coat with cooking spray. Spread squash on pan and roast 20 to 25 minutes or until tender and browning. In large pot, sauté onion and garlic about 5 minutes, until tender. Add tomatoes, broth, squash, oregano and quinoa. Bring to boil, lower heat and cover, cooking 15 minutes, or until quinoa turns translucent. Add chicken and parsley, heat a few minutes.
Per serving: 147 calories, 2 g fat, 276 mg sodium, 17 g carbohydrates, 4 g sugar, 16 g protein