Vegetable Soup for Weight Loss that is nutrient-dense, low in calories, and easy to prepare. It’s packed with fiber to keep you full and contains no added sugars or unhealthy fats.
Ingredients
- 1 tablespoon olive oil (optional, for sautéing)
- 1 large onion, diced
- 2 cloves garlic, minced
- 3 celery stalks, chopped
- 3 large carrots, chopped
- 1 medium zucchini, chopped
- 1 cup green beans, trimmed and cut into 1-inch pieces
- 1 bell pepper (any color), diced
- 1 cup chopped cabbage
- 1 can (14.5 oz) diced tomatoes, no salt added
- 6 cups low-sodium vegetable broth
- 2 cups baby spinach or kale
- 1 teaspoon Italian seasoning
- 1/2 teaspoon smoked paprika
- Salt and black pepper, to taste
- 1/4 teaspoon crushed red pepper flakes (optional, for a kick)
- Fresh parsley or cilantro, chopped (for garnish)
Instructions
- Heat Oil (Optional):
In a large pot, heat olive oil over medium heat. Skip this step for an oil-free version. - Sauté Aromatics:
Add the onion and garlic. Sauté for 2-3 minutes until fragrant. - Add Vegetables:
Stir in celery, carrots, zucchini, green beans, bell pepper, and cabbage. Cook for 5-7 minutes to soften slightly. - Add Broth and Tomatoes:
Pour in the vegetable broth and diced tomatoes. Stir well. - Season:
Add Italian seasoning, smoked paprika, salt, black pepper, and crushed red pepper flakes if using. Bring the mixture to a boil. - Simmer:
Lower the heat and let the soup simmer for 20-25 minutes, until the vegetables are tender. - Add Spinach or Kale:
Stir in the spinach or kale during the last 5 minutes of cooking. - Serve:
Taste and adjust seasoning if needed. Ladle the soup into bowls and garnish with fresh parsley or cilantro.
Tips for Weight Loss Success
- Pair with a light protein source if desired, such as grilled chicken or tofu.
- Make it ahead for meal prep—it stores well in the refrigerator for up to 4 days or can be frozen for up to 3 months.
- Add more non-starchy vegetables (e.g., broccoli, cauliflower) for extra volume.
This soup is perfect for lunch or dinner when you’re looking for a low-calorie, satisfying option!
