Spicy Tomato Soup

Introduction

When embarking on a weight loss journey, one of the best strategies is incorporating healthy, low-calorie meals into your diet. Soups are an excellent option as they are not only filling but can also be packed with nutrients. Below is a compilation of 15 healthy weight-loss soups, each under 200 calories, that can be deliciously satisfying while helping you shed those unwanted pounds.

Detailed Ingredients with measures

Tomato Basil Soup
– 2 cups canned tomatoes
– 1 cup vegetable broth
– 1/2 cup fresh basil
– 1 clove garlic
– Salt and pepper to taste

Vegetable Soup
– 1 cup mixed vegetables (carrots, celery, bell pepper)
– 2 cups vegetable broth
– 1/2 onion, chopped
– 1 clove garlic, minced
– Herbs of choice

Chicken Vegetable Soup
– 1 cup cooked chicken, shredded
– 2 cups chicken broth
– 1 cup mixed vegetables
– 1/2 onion, diced
– Spices to taste

Lentil Soup
– 1 cup lentils, rinsed
– 4 cups vegetable broth
– 1/2 onion, diced
– 1 carrot, chopped
– 1 celery stalk, chopped

Butternut Squash Soup
– 2 cups butternut squash, diced
– 2 cups vegetable broth
– 1/2 onion, chopped
– 1 clove garlic
– Cinnamon for seasoning

Mushroom Soup
– 2 cups mushrooms, sliced
– 3 cups vegetable broth
– 1/2 onion, diced
– 1 clove garlic, minced
– Thyme to taste

Spinach and White Bean Soup
– 2 cups spinach
– 1 cup white beans, cooked
– 4 cups vegetable broth
– 1/2 onion, diced
– Lemon for zest

Carrot Ginger Soup
– 2 cups carrots, chopped
– 1 inch ginger root, grated
– 3 cups vegetable broth
– 1/2 onion, diced
– Orange juice for flavor

Zucchini Noodle Soup
– 2 cups zucchini noodles
– 4 cups vegetable broth
– 1 cup diced tomatoes
– 1 clove garlic, minced
– Italian herbs for seasoning

Pea Soup
– 2 cups peas
– 3 cups vegetable broth
– 1/2 onion, diced
– Mint leaves for garnish

Sweet Potato Soup
– 2 cups sweet potato, diced
– 3 cups vegetable broth
– 1/2 onion, chopped
– 1/2 teaspoon cumin

Cabbage Soup
– 2 cups cabbage, shredded
– 3 cups vegetable broth
– 1/2 onion, diced
– 1 carrot, sliced
– Bay leaf for flavor

Broccoli Cheddar Soup
– 2 cups broccoli, chopped
– 1 cup low-fat cheese
– 3 cups vegetable broth
– 1/2 onion, diced
– Garlic powder for seasoning

Egg Drop Soup
– 4 cups chicken broth
– 2 eggs, beaten
– 1 cup spinach
– 1 tablespoon soy sauce
– Green onions for garnish

Tom Kha Soup
– 2 cups coconut milk
– 2 cups vegetable broth
– 1 inch ginger root, sliced
– 1 cup mushrooms
– Lime juice for flavor

Prep Time

Typically, the preparation time for these soups ranges from 10 to 20 minutes depending on the complexity of the ingredients and the specific recipe you choose.

Cook Time, Total Time, Yield

Cook time varies, but it generally falls between 20 to 30 minutes. The total time from prep to finish can range from 30 minutes to 50 minutes. Each recipe yields approximately 4 servings, making them perfect for meal prep or family dinners. Enjoy these nourishing soups as a fantastic way to aid in healthy weight loss!

Detailed Directions and Instructions

1. Spinach and Tomato Soup

– In a pot, heat olive oil over medium heat.
– Sauté chopped onions and garlic until translucent.
– Add chopped tomatoes and cook until softened.
– Pour in vegetable broth and bring to a simmer.
– Add fresh spinach and season with salt and pepper.
– Blend the soup until smooth and serve warm.

2. Cauliflower and Leek Soup

– Sauté sliced leeks in a pot with olive oil until soft.
– Add cauliflower florets and vegetable broth.
– Bring to a boil and then simmer until cauliflower is tender.
– Blend until creamy and add salt, pepper, and a splash of lemon juice.

3. Zucchini and Basil Soup

– Cook chopped onions and garlic in olive oil in a pot.
– Add diced zucchini and vegetable broth, bringing to a boil.
– Simmer until zucchini is tender.
– Stir in fresh basil and blend until smooth.

4. Carrot and Ginger Soup

– Sauté chopped onions and ginger in a pot with olive oil.
– Add sliced carrots and vegetable broth, bringing to a boil.
– Cook until carrots are soft.
– Blend until smooth; season with salt and pepper.

5. Cabbage Soup

– In a pot, sauté chopped onion and garlic until translucent.
– Add chopped cabbage, diced tomatoes, and vegetable broth.
– Simmer until the cabbage is tender.
– Season with herbs, salt, and pepper before serving.

6. Mushroom Soup

– Sauté sliced mushrooms and onions in olive oil over medium heat.
– Add garlic and vegetable broth, simmering until mushrooms are soft.
– Use an immersion blender to create a creamy texture.
– Season with salt, pepper, and thyme.

7. Sweet Potato and Black Bean Soup

– In a pot, sauté onions and garlic until soft.
– Add diced sweet potatoes, black beans, and vegetable broth.
– Bring to a boil and then simmer until sweet potatoes are tender.
– Blend half of the soup for a creamy texture; season to taste.

8. Tomato and Lentil Soup

– Sauté onions, garlic, and carrot in olive oil in a pot.
– Add lentils, canned tomatoes, and vegetable broth.
– Simmer until lentils are cooked through.
– Blend slightly for texture and season with salt and pepper.

9. Pea and Mint Soup

– Cook onions in a pot until soft, then add peas and vegetable broth.
– Simmer until peas are tender.
– Stir in fresh mint and blend until creamy; season accordingly.

10. Broccoli and Cheese Soup

– Sauté chopped onion in butter until translucent.
– Add broccoli florets and vegetable broth, simmering until tender.
– Blend until smooth, then stir in a small amount of cheese until melted.

11. Butternut Squash Soup

– Sauté chopped onion and garlic in olive oil.
– Add peeled and cubed butternut squash and vegetable broth.
– Simmer until squash is tender, then blend until creamy; season with nutmeg.

12. Chicken and Vegetable Soup

– In a pot, sauté onion, garlic, and diced chicken until browned.
– Add chopped vegetables and chicken broth, bringing to a boil.
– Simmer until vegetables are tender and chicken is cooked through.

13. Corn and Red Bell Pepper Soup

– Sauté chopped onion and red bell pepper in olive oil.
– Add corn and vegetable broth, simmering until hot.
– Blend partially and season with chili powder and salt.

14. Spicy Tomato Soup

– Cook chopped onions and garlic in olive oil in a pot.
– Add crushed tomatoes, vegetable broth, cumin, and chili pepper.
– Simmer for 20 minutes and blend until smooth; season as needed.

15. Fish Chowder

– Sauté onion, celery, and carrot in a pot with olive oil.
– Add diced potatoes and fish stock, bringing to a boil.
– Stir in chunks of fish and cream; simmer until fish is cooked throgh and potatoes are tender.

Notes

1.

Use fresh ingredients whenever possible for enhanced flavor.

2.

Adjust the seasoning to personal preference, as some may prefer spicier or milder soups.

3.

Store leftover soups in airtight containers in the refrigerator for up to three days.

4.

Many of these soups can be frozen for longer storage; cool completely before freezing.

5.

Consider using low-sodium broth to keep the soups healthier.

6.

For a thicker consistency, blend more of the soup or add cooked grains.

7.

Experiment with garnishes like fresh herbs, croutons, or a drizzle of olive oil for added flavor.

Cook techniques

Blending

Blending helps achieve a smooth and creamy texture in soups, making them more enjoyable to eat. Using a blender or an immersion blender can puree vegetables and create a uniform consistency.

Sauteing

Sauteing vegetables in a bit of oil or broth before adding them to the soup enhances their flavors. This technique helps to caramelize the natural sugars in the vegetables, resulting in a deeper taste.

Simmering

Simmering is crucial to allow flavors to meld and develop in the soup. Keeping the soup at a low boil ensures that all ingredients cook evenly without becoming mushy.

Seasoning

Proper seasoning is vital in elevating the taste of soups. Adding salt, pepper, and herbs at different stages of cooking can enhance the overall flavor profile.

Layering Ingredients

Layering ingredients in a specific order, such as adding hardy vegetables first and delicate greens later, ensures that each component is cooked perfectly without losing its texture.

Garnishing

Garnishing soups with fresh herbs, a drizzle of olive oil, or a dollop of yogurt adds visual appeal and can enhance flavor, providing a finishing touch that makes soups more appetizing.

FAQ

Can I replace ingredients in the recipes?

Yes, you can substitute ingredients based on personal preferences or dietary restrictions. Just ensure that the replacements maintain a similar texture and flavor.

Are these soups suitable for meal prep?

Absolutely! Most of these soups store well in the refrigerator or freezer, making them ideal for meal prep. Just reheat before serving.

How can I make my soup thicker?

To thicken your soup, you can puree part of it, add a starch like cornmeal or flour, or include mashed beans or potatoes.

Can these soups be frozen?

Yes, many of these soups can be frozen. Allow them to cool completely before transferring to airtight containers for freezing.

What cooking equipment do I need?

Basic cooking equipment such as pots, a blender, and a cutting board are sufficient for making these recipes. An immersion blender can be particularly useful for pureeing soups directly in the pot.

Conclusion

A variety of healthy soups can play a vital role in a weight-loss journey while providing essential nutrients and flavors. With each recipe under 200 calories, these soups offer a satisfying way to enjoy meals without compromising your health goals. Incorporating these soups into your diet not only aids in weight management but also enhances overall well-being.

Vegetable Lentil Soup

This hearty soup combines lentils and mixed vegetables, providing protein and fiber that keep you full longer while being low in calories.

Spicy Tomato Soup

Packed with flavor, this soup uses fresh ingredients and spices, making it a delicious option that is both satisfying and low-calorie.

Mushroom Barley Soup

Mushrooms and barley come together to create a filling soup that is rich in nutrients and perfect for colder days.

Broccoli Cheddar Soup

Lightened-up broccoli cheddar soup blends creamy textures with nutritious broccoli, ensuring a comforting and low-calorie meal.

Chicken Vegetable Soup

A classic choice, this soup is loaded with lean chicken and a variety of colorful vegetables, providing essential nutrients while being weight loss-friendly.

Beet and Cabbage Soup

With its vibrant color and earthy flavors, this soup is not only visually appealing but also packed with health benefits and low in calories.

Spicy Black Bean Soup

A spicy option filled with protein-rich black beans and spices that satisfy your palate and keep the calorie count low.

Carrot Ginger Soup

This warming soup blends the sweetness of carrots with the zing of ginger, offering a delightful taste with plenty of health benefits.

Zucchini Noodle Soup

A light and refreshing alternative to traditional noodle soups, using zucchini as a base keeps the calories low while adding a unique flavor.

Cauliflower Cream Soup

This creamy and velvety soup made with cauliflower is a delicious way to enjoy a comforting dish that remains healthy and low in calories.

Turmeric Chicken Soup

Infused with turmeric’s health benefits, this chicken soup is not only flavorful but also aids in inflammation reduction, making it a nourishing choice.

Sweet Potato and Kale Soup

Combining the sweetness of potatoes with the nutrition of kale results in a hearty soup that supports weight loss while being deliciously satisfying.