13 Delicious Low-Calorie Vegetable Soup Recipes for Effective Weight Loss

Low-calorie vegetable soups are a fantastic way to support weight loss while still enjoying a hearty and satisfying meal. Packed with nutrients and flavor, these recipes are not just healthy but also easy to whip up, making them perfect for busy lifestyles. Dive into this collection of delicious soups that keep your cravings at bay and help you stay on track with your goals!

Wholesome Vegetable Medley Soup For A Nutrient Boost

This wholesome vegetable medley soup is a colorful and nutritious dish that can help you feel full while keeping calories in check. The vibrant mix of vegetables not only adds flavor but also packs a punch of vitamins and minerals. You can see the bright carrots, crisp cucumbers, and sweet bell peppers all swimming in a savory broth. Fresh herbs like basil and parsley add a delightful aroma, making this soup a treat for the senses.

Making this soup is simple and perfect for meal prep. You can enjoy it for lunch or dinner, and it’s a great way to use up any leftover veggies you have in your fridge. Plus, it’s low in calories, making it a fantastic option for anyone looking to lose weight without sacrificing taste.

Ingredients

• 2 tablespoons olive oil
• 1 onion, chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 1 bell pepper, chopped
• 1 zucchini, diced
• 1 cup green beans, trimmed and cut
• 1 can (14.5 oz) diced tomatoes
• 4 cups vegetable broth
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• Salt and pepper to taste
• Fresh parsley and basil for garnish

Instructions

1. Heat olive oil in a large pot over medium heat. Add the chopped onion and sauté until translucent.
2. Add the diced carrots and celery, cooking for about 5 minutes until they start to soften.
3. Stir in the bell pepper, zucchini, and green beans. Cook for another 5 minutes.
4. Pour in the diced tomatoes and vegetable broth. Add the dried oregano, basil, salt, and pepper.
5. Bring the soup to a boil, then reduce heat and let it simmer for 20-25 minutes, until all vegetables are tender.
6. Serve hot, garnished with fresh parsley and basil.

Spicy Tomato Basil Soup To Warm You Up

Spicy Tomato Basil Soup is a delightful dish that warms you from the inside out. The vibrant red color of the soup is inviting, and the fresh basil leaves on top add a pop of green that makes it visually appealing. This soup is perfect for chilly days or when you need a comforting meal.

In the image, you can see a bowl of rich tomato soup, garnished with basil and a swirl of cream. Next to it, there’s a slice of crusty bread, ready to be dipped. The olive oil in the background hints at the healthy fats that can enhance the flavor of the soup.

This recipe is not only low in calories but also packed with nutrients. Tomatoes are rich in vitamins and antioxidants, making this soup a healthy choice for weight loss. The spices give it a kick, making each spoonful exciting.

Let’s get cooking!

Ingredients

• 2 tablespoons olive oil
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 can (28 ounces) crushed tomatoes
• 2 cups vegetable broth
• 1 teaspoon sugar
• 1 teaspoon red pepper flakes (adjust to taste)
• Salt and pepper to taste
• 1/4 cup fresh basil, chopped
• 1/4 cup heavy cream (optional)

Instructions

1. Heat olive oil in a large pot over medium heat. Add chopped onion and sauté until soft, about 5 minutes.
2. Stir in minced garlic and cook for another minute until fragrant.
3. Add crushed tomatoes, vegetable broth, sugar, red pepper flakes, salt, and pepper. Bring to a boil, then reduce heat and simmer for 20 minutes.
4. Remove from heat and stir in fresh basil. For a creamier soup, add heavy cream at this stage.
5. Blend the soup using an immersion blender until smooth, or carefully transfer to a blender in batches.
6. Serve hot, garnished with extra basil and a drizzle of cream if desired. Enjoy with crusty bread!

Classic Minestrone Soup Packed With Flavors

Minestrone soup is a classic dish that brings together a variety of vegetables, beans, and pasta. This hearty soup is not only filling but also low in calories, making it a great choice for anyone looking to shed some pounds. The vibrant colors of the vegetables in the bowl make it visually appealing, and the rich aroma is simply irresistible.

In the image, you can see a bowl of minestrone soup brimming with green beans, carrots, and kidney beans, all swimming in a savory broth. Topped with a sprinkle of cheese and fresh basil, it’s a comforting meal that warms the soul. The green and white checkered cloth underneath adds a rustic touch, making it perfect for a cozy dinner at home.

This soup is versatile, allowing you to use whatever vegetables you have on hand. It’s a fantastic way to incorporate more nutrients into your diet without sacrificing flavor. Plus, it’s easy to prepare, making it a go-to recipe for busy weeknights.

Ingredients

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 carrots, diced
• 2 celery stalks, diced
• 1 zucchini, diced
• 1 cup green beans, cut into pieces
• 1 can (14.5 oz) diced tomatoes
• 4 cups vegetable broth
• 1 can (15 oz) kidney beans, drained and rinsed
• 1 cup small pasta (like ditalini or elbow)
• Salt and pepper to taste
• Fresh basil for garnish
• Grated Parmesan cheese (optional)

Instructions

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, sautéing until softened.
2. Add the carrots and celery, cooking for about 5 minutes until they begin to soften.
3. Stir in the zucchini and green beans, cooking for another 3-4 minutes.
4. Add the diced tomatoes and vegetable broth. Bring the mixture to a boil.
5. Once boiling, add the kidney beans and pasta. Reduce heat and simmer for about 10-12 minutes, or until the pasta is cooked.
6. Season with salt and pepper to taste. Serve hot, garnished with fresh basil and a sprinkle of Parmesan cheese if desired.

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Zesty Lemon Chicken Vegetable Soup For Refreshing Taste

This Zesty Lemon Chicken Vegetable Soup is a delightful dish that brings together fresh flavors and healthy ingredients. The bright yellow lemons add a refreshing twist, making it perfect for any day. The soup features tender chicken, vibrant vegetables, and a hint of dill, creating a comforting yet light meal.

Imagine a bowl filled with chunks of chicken, colorful carrots, and zucchini, all swimming in a savory broth. The lemon slices not only enhance the taste but also make the dish visually appealing. This soup is not just about taste; it’s a great way to incorporate more veggies into your diet while keeping calories low.

Whether you’re looking for a quick lunch or a cozy dinner, this soup fits the bill. It’s easy to make and can be prepared in under an hour. Plus, it’s a fantastic option for meal prep. You can store it in the fridge and enjoy it throughout the week!

Ingredients

• 1 tablespoon olive oil
• 1 pound boneless, skinless chicken breasts, diced
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 carrots, sliced
• 1 zucchini, diced
• 4 cups chicken broth
• 1 cup water
• 1 lemon, sliced
• 1 teaspoon dried dill
• Salt and pepper to taste
• Fresh dill for garnish

Instructions

1. Heat olive oil in a large pot over medium heat. Add the diced chicken and cook until browned, about 5-7 minutes.
2. Add the chopped onion and minced garlic. Sauté until the onion is translucent.
3. Stir in the sliced carrots and diced zucchini. Cook for another 3-4 minutes.
4. Pour in the chicken broth and water. Add the lemon slices and dried dill. Season with salt and pepper.
5. Bring the soup to a boil, then reduce the heat and let it simmer for about 20 minutes.
6. Serve hot, garnished with fresh dill.

Creamy Cauliflower Soup Without The Guilt

This creamy cauliflower soup is a delightful way to enjoy a comforting dish without the extra calories. The image shows a bowl of smooth, velvety soup topped with fresh chives and a drizzle of olive oil, making it look as good as it tastes. A side of rustic bread adds a nice touch, perfect for dipping.

Cauliflower is a fantastic base for soups, providing a creamy texture without the need for heavy cream. This soup is not just low in calories; it's also packed with nutrients. You can enjoy it as a light lunch or a cozy dinner option.

Let’s get into the ingredients and how to whip up this guilt-free delight!

Ingredients

• 1 medium head of cauliflower, chopped
• 1 onion, diced
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1 cup unsweetened almond milk
• 2 tablespoons olive oil
• Salt and pepper to taste
• Fresh chives for garnish

Instructions

1. In a large pot, heat olive oil over medium heat. Add the diced onion and garlic, sautéing until translucent.
2. Add the chopped cauliflower and vegetable broth. Bring to a boil, then reduce heat and simmer for about 15 minutes, or until the cauliflower is tender.
3. Using an immersion blender, blend the soup until smooth. If you don’t have one, carefully transfer the soup to a blender in batches.
4. Stir in the almond milk and season with salt and pepper. Heat through.
5. Serve hot, garnished with fresh chives and a drizzle of olive oil. Enjoy with a slice of your favorite bread!

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Delicious Spinach And White Bean Soup For Nutritional Balance

This spinach and white bean soup is a delightful blend of flavors and nutrients. The vibrant green spinach adds a fresh taste, while the white beans provide a creamy texture and protein boost. Together, they create a comforting dish that’s perfect for any meal.

The soup is not only tasty but also low in calories, making it a great option for those looking to lose weight. It’s filling enough to satisfy your hunger without weighing you down. Plus, it’s easy to prepare, so you can whip it up in no time!

To make this soup, you’ll need a few simple ingredients. Gather fresh spinach, white beans, vegetable broth, garlic, onion, and some spices. The combination of these ingredients creates a hearty soup that’s both nutritious and delicious.

Ingredients

• 4 cups fresh spinach
• 1 can (15 oz) white beans, drained and rinsed
• 4 cups vegetable broth
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon olive oil
• Salt and pepper to taste
• Optional: grated Parmesan cheese for topping

Instructions

1. Heat olive oil in a large pot over medium heat. Add chopped onion and sauté until translucent, about 5 minutes.
2. Add minced garlic and cook for another minute until fragrant.
3. Pour in the vegetable broth and bring to a boil.
4. Add the white beans and let simmer for 10 minutes.
5. Stir in the fresh spinach and cook until wilted, about 2-3 minutes.
6. Season with salt and pepper to taste. If desired, serve with grated Parmesan cheese on top.

Savory Cabbage Soup To Help Shed Pounds

Cabbage soup is a fantastic choice for anyone looking to lose weight. It’s low in calories but packed with flavor and nutrients. The image shows a warm bowl of cabbage soup, filled with vibrant vegetables like tomatoes and celery. Fresh herbs add a touch of color and aroma, making it not just healthy but also appetizing.

This soup is easy to make and can be a great addition to your meal plan. It’s perfect for lunch or dinner, and you can enjoy it any day of the week. The combination of cabbage, tomatoes, and spices creates a comforting dish that will keep you satisfied without the extra calories.

Let’s get cooking!

Ingredients

• 1 medium onion, chopped
• 2 cloves garlic, minced
• 4 cups chopped cabbage
• 2 cups diced tomatoes (canned or fresh)
• 1 cup chopped celery
• 1 cup chopped carrots
• 4 cups vegetable broth
• 1 teaspoon dried thyme
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. In a large pot, sauté the onion and garlic until soft.
2. Add the chopped cabbage, celery, and carrots. Cook for about 5 minutes until they start to soften.
3. Stir in the diced tomatoes and vegetable broth. Add thyme, salt, and pepper.
4. Bring the soup to a boil, then reduce heat and let it simmer for 20-30 minutes.
5. Once the vegetables are tender, taste and adjust seasoning if needed.
6. Serve hot, garnished with fresh parsley.

Nutritious Broccoli Cheddar Soup Lite Version

This Broccoli Cheddar Soup Lite is a comforting dish that brings together the goodness of broccoli and the rich flavor of cheddar cheese. The creamy texture makes it a perfect choice for a light meal, especially when you're looking to shed some pounds. The vibrant green of the broccoli and the golden cheese create an inviting bowl that’s hard to resist.

In the image, you can see a bowl of this delicious soup, topped with shredded cheddar and fresh broccoli florets. It’s served alongside slices of crusty bread, making it a satisfying option for lunch or dinner. The combination of flavors is delightful, and it’s packed with nutrients, making it a great addition to your weight loss journey.

Let’s get cooking!

Ingredients

• 4 cups fresh broccoli florets
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 4 cups low-sodium vegetable broth
• 1 cup shredded reduced-fat cheddar cheese
• 1 cup unsweetened almond milk
• 2 tablespoons olive oil
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1/4 teaspoon nutmeg

Instructions

1. Heat olive oil in a large pot over medium heat. Add chopped onion and sauté until translucent, about 5 minutes.
2. Add minced garlic and cook for another minute until fragrant.
3. Stir in the broccoli florets and vegetable broth. Bring to a boil, then reduce heat and let simmer for 15 minutes, or until the broccoli is tender.
4. Using an immersion blender, puree the soup until smooth. If you prefer a chunkier texture, blend only half of the soup.
5. Stir in the almond milk, shredded cheddar cheese, salt, pepper, and nutmeg. Cook over low heat until the cheese is melted and the soup is heated through.
6. Serve hot, garnished with extra cheese and broccoli if desired. Enjoy with slices of bread!

Authentic Italian Wedding Soup For A Cozy Meal

Italian Wedding Soup is a warm, comforting dish that brings a taste of Italy right to your kitchen. This soup is filled with tender meatballs, fresh greens, and hearty pasta, making it a perfect choice for a cozy meal. The vibrant colors of the ingredients, like the rich green of the spinach and the golden broth, create an inviting presentation.

In the image, you can see a bowl of this delicious soup, complete with small meatballs and a sprinkle of cheese on top. The steam rising from the bowl hints at the warmth and flavor waiting to be enjoyed. Surrounding the soup are fresh greens and slices of bread, perfect for dipping. This dish is not only tasty but also low in calories, making it a great option for those looking to lose weight while enjoying a hearty meal.

Ingredients

• 1 pound ground turkey or chicken
• 1/4 cup grated Parmesan cheese
• 1/4 cup breadcrumbs
• 1 egg
• 1 teaspoon Italian seasoning
• Salt and pepper to taste
• 8 cups chicken broth
• 2 cups fresh spinach, chopped
• 1 cup small pasta (like acini di pepe or orzo)
• 1 carrot, diced
• 1 onion, chopped
• 2 cloves garlic, minced
• Olive oil for sautéing

Instructions

1. Make the Meatballs: In a bowl, combine ground turkey, Parmesan, breadcrumbs, egg, Italian seasoning, salt, and pepper. Mix well and form into small meatballs.
2. Cook the Meatballs: In a large pot, heat olive oil over medium heat. Add the meatballs and cook until browned on all sides. Remove and set aside.
3. Sauté the Vegetables: In the same pot, add onion, carrot, and garlic. Sauté until softened, about 5 minutes.
4. Add Broth and Pasta: Pour in the chicken broth and bring to a boil. Add the pasta and cook according to package instructions.
5. Add Spinach and Meatballs: Once the pasta is cooked, stir in the spinach and meatballs. Let simmer for a few more minutes until the spinach is wilted.
6. Serve: Ladle the soup into bowls and top with extra Parmesan cheese if desired. Enjoy your cozy meal!

Refreshing Gazpacho For A No-Cook Option

Gazpacho is a fantastic choice for those hot days when you want something light and refreshing. This chilled soup is packed with fresh vegetables, making it a healthy option for weight loss. The vibrant colors of the ingredients, like ripe tomatoes, crisp cucumbers, and sweet bell peppers, make it not only nutritious but visually appealing too.

This no-cook recipe is perfect for busy days. Just chop up your veggies, blend them together, and you have a delicious meal ready in no time. Plus, it’s a great way to use up any leftover produce you have lying around.

Here’s how to whip up a delightful gazpacho that will keep you cool and satisfied!

Ingredients

• 4 ripe tomatoes, chopped
• 1 cucumber, peeled and diced
• 1 bell pepper (red or yellow), diced
• 1 small red onion, chopped
• 2 cloves garlic, minced
• 2 cups vegetable broth
• 2 tablespoons olive oil
• 2 tablespoons red wine vinegar
• Salt and pepper to taste
• Fresh herbs (like basil or parsley) for garnish

Instructions

1. Combine all the chopped vegetables in a large bowl.
2. Add the vegetable broth, olive oil, red wine vinegar, salt, and pepper.
3. Using a blender, puree the mixture until smooth. If you prefer a chunkier texture, blend it less.
4. Chill the gazpacho in the refrigerator for at least 30 minutes to let the flavors meld.
5. Serve in bowls, garnished with fresh herbs and extra diced vegetables if desired.

Spicy Black Bean Soup For A Flavor Explosion

Spicy Black Bean Soup is a fantastic choice for anyone looking to enjoy a hearty meal while keeping calories in check. This soup is packed with black beans, which are not only nutritious but also provide a satisfying texture. The vibrant colors in the image showcase the fresh ingredients, including lime wedges and cilantro, which add a burst of flavor and freshness.

The combination of spices makes this soup a real flavor explosion. It’s perfect for those chilly days when you want something warm and comforting. Plus, it’s easy to make and can be customized to your taste. Serve it with tortilla chips for a delightful crunch!

Ingredients

• 2 cans black beans, rinsed and drained
• 1 can diced tomatoes
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon cumin
• 1 teaspoon chili powder
• 4 cups vegetable broth
• Salt and pepper to taste
• Fresh cilantro, for garnish
• Lime wedges, for serving
• Tortilla chips, for serving

Instructions

1. In a large pot, sauté the chopped onion and minced garlic over medium heat until softened.
2. Add the black beans, diced tomatoes, cumin, chili powder, and vegetable broth. Stir to combine.
3. Bring the mixture to a boil, then reduce heat and let it simmer for about 20 minutes.
4. Use an immersion blender to blend the soup to your desired consistency. You can leave it chunky or make it smooth.
5. Season with salt and pepper to taste. Serve hot, garnished with fresh cilantro and lime wedges, alongside tortilla chips.

Asian-Inspired Miso Soup For A Unique Flavor Profile

Miso soup is a comforting dish that brings a taste of Asia right to your kitchen. This soup is not only low in calories but also packed with nutrients. The rich umami flavor of miso paste combined with fresh vegetables creates a delightful experience. You can easily customize it with your favorite ingredients.

The image showcases a beautiful bowl of miso soup filled with soft tofu, vibrant greens, and a sprinkle of green onions. The dark, textured kettle in the background adds an authentic touch, making it feel like a cozy meal enjoyed in a traditional Asian setting.

Making miso soup is simple and quick, perfect for a light lunch or dinner. Let’s get into the ingredients and steps to whip up this delicious dish!

Ingredients

• 4 cups vegetable broth
• 3 tablespoons miso paste
• 1 cup firm tofu, cubed
• 2 cups fresh spinach or bok choy
• 2 green onions, sliced
• 1 tablespoon soy sauce (optional)
• 1 teaspoon sesame oil (optional)

Instructions

1. Heat the vegetable broth in a pot over medium heat until it’s warm.
2. In a small bowl, mix the miso paste with a bit of warm broth until smooth. This helps to dissolve it evenly.
3. Add the miso mixture back into the pot and stir well.
4. Gently add the cubed tofu and greens to the pot. Cook for about 3-5 minutes until the greens are wilted and the tofu is heated through.
5. If desired, stir in soy sauce and sesame oil for extra flavor.
6. Serve hot, garnished with sliced green onions.

Rich And Creamy Butternut Squash Soup For Autumn Vibes

As the leaves change and the air turns crisp, there's nothing quite like a warm bowl of butternut squash soup. This dish captures the essence of autumn with its rich, creamy texture and vibrant orange hue. Topped with a swirl of cream and crunchy pumpkin seeds, it’s not just a feast for the taste buds but also for the eyes.

This soup is simple to make and packed with nutrients, making it a perfect choice for those looking to enjoy a low-calorie meal. The natural sweetness of the butternut squash pairs beautifully with spices like cinnamon and nutmeg, creating a comforting flavor profile that warms you from the inside out.

Whether you’re serving it as a starter or enjoying it as a main dish, this soup is sure to impress. Pair it with a slice of whole-grain bread for a complete meal that feels indulgent without the guilt.

Ingredients

• 1 medium butternut squash, peeled and cubed
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1 cup coconut milk
• 1 teaspoon ground cinnamon
• 1/2 teaspoon nutmeg
• Salt and pepper to taste
• Pumpkin seeds for garnish
• Fresh cream for drizzling (optional)

Instructions

1. In a large pot, sauté the onion and garlic until soft and fragrant.
2. Add the cubed butternut squash, vegetable broth, cinnamon, and nutmeg. Bring to a boil, then reduce heat and simmer until the squash is tender, about 20 minutes.
3. Using an immersion blender, puree the soup until smooth. Stir in the coconut milk and season with salt and pepper.
4. Serve hot, garnished with pumpkin seeds and a drizzle of fresh cream if desired.

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