If you are on a weight loss diet but are unable to maintain it then you can surely add soup to your diet as soups are not only low in fat and calories but also nutritious. Vegetable soups are rich in vitamins and minerals and are extremely beneficial for those who like to munch on something every few hours. Soup is the best option as it is water-rich, fibrous and helps in preventing over-eating.
Here is a list of low-calorie soups which will definitely help in reducing weight-
Note: The cup is of 250ml
Garlic and vegetable soup
Garlic, which can combat sickness, improve cholesterol level, and also believed to lower the risk of heart diseases is an interesting reservoir of nutrients. The combination of veggies with garlic makes this soup extraordinarily beneficial. This soup will fill you up before the meal so that you do not have to bing on any other calorie-laden dish.
Preparation time: 15 mins
Cooking time: 10 mins
Nutrient value: (per serving)
- Energy – 45 cal
- Protein – 2.3 g
- Carbohydrates – 7.2 g
- Fiber – 1.8 g
Ingredients-
- Finely chopped Garlic
- Vegetables (chopped and steamed) – 3 cups
- Lemon juice – 2 tbsp
- Pepper – 1/4 tbsp
- Aromatic herbs
- Water- 4 cups
- Butter- 1 tbsp
- Salt
Steps to follow-
- Take a pan and pour 1 tbsp butter.
- Add chopped garlic into butter and stir fry on low flame.
- Now, add chopped vegetables and allow them to steam (if not steamed earlier).
- Pour water into the vessel and let the mixture simmer for another 10 mins.
- Now, it’s time to add pepper, salt, and aromatic herbs.
- Close the lid for a minute so that the aromatic herbs may get time to spread their flavour.
Carrot and moong dal soup
This appetising soup will surely refresh the taste of your palate. The mixing of carrots with this amazing lentil makes this soup extremely nutritious as well as a nourishing combination.
Preparation time: 20 mins
Cooking time: 10 mins
Nutrient value: (per serving)
- Energy – 143 cal
- Protein – 8.5 g
- Carbohydrates – 23.3 g
- Fiber – 4.1 g
Ingredients-
- Carrots (chopped) – 1 cup
- Moong Daal blended – 1/2 cup (soaked in water for a while)
- Onions and tomatoes ( sliced or chopped) – 1/2 cup
- Ginger and garlic (chopped) – 2 tbsp
- Pepper
- Oregano
- Water – 4 cups
- Salt
- Butter – 2 tbsp
Steps to follow-
- Heat the pan and add 1 tbsp butter into it.
- Add ginger and garlic to it.
- Now, add onion and tomatoes and saute them for a while.
- Add carrots and cover the lid for a minute so that they get cooked.
- Keep stirring the mixture in the container in between so that it may not get burnt.
- Add water to the mixture and let it simmer for a few minutes.
- Take another pan and add 1 tbsp butter to it.
- Now, add blended moong daal and saute for a while.
- Mix the ingredients of both the pans together and add pepper and salt.
- Serve hot.
Tomato soup
Tomato soup is one of the most preferred soups, not only because of its nutritious value but also for its relishing tangy taste. And when a dash of coriander leaves and toasted croutons are added to it, the soup becomes delectable.
Preparation time: 20 mins
Cooking time: 10 mins
Nutrient value: (per serving)
- Energy – 70 cal
- Protein – 3 g
- Carbohydrates – 7 g
- Fiber – 2 g
Ingredients-
- Tomatoes puree- 2 cups
- Chopped onions – 1/2 cup
- Ginger and garlic paste – 1 tbsp
- Pepper – 1/4 tbsp
- Butter – 1tbsp
- Bread croutons -1/2 cup
- Coriander (chopped) – 2tbsp
Steps to follow-
- Take a pan and pour 1 tbsp butter.
- Add chopped onions and stir fry for some time.
- Now, add ginger garlic paste.
- When all the ingredients of the pan are fried add tomato puree to it.
- Put the pan on low flame and keep stirring for a while.
- Now, add water and wait for a boil to appear.
- Keep stirring occasionally in between.
- For reinforcing the taste of the soup you can add boiled sweet corn too.
- Serve the soup by garnishing it with coriander leaves and bread croutons.
Mushroom soup
Mushrooms become more tempting when cooked with onions and milk. This soup has a tempting smell and pleasing colour.
Preparation time: 5 mins
Cooking time: 15 mins
Nutrient value: (per serving)
- Energy – 220 cal
- Protein – 7.8 g
- Carbohydrates – 13.5 g
- Fiber – 0.6 g
Ingredients –
- Chopped mushrooms – 1 cup
- Chopped onions – 2 tbsp
- Plain flour / cream – 2 tbsp/ 1/2 cup
- Milk (toned) – 2 cups
- Butter – 1 tbsp
- Pepper – 1tbsp
- Salt
- Water- 2 cups
Steps to follow –
- Heat a pan and add butter.
- Add chopped onions and sauté on low flame for some time.
- Now, add mushrooms and a little water and let it steam for some time.
- Add plain flour or cream to provide a creamy texture to the soup.
- Add milk gradually and cook on medium flame for a few minutes.
- Serve hot after adding pepper and salt.
Corn and cabbage soup
This corn and cabbage Chinese soup is one of a kind. It is a must try soup if you love sweet corn. The best thing about this soup is that not much ingredients are required to make this soup and it also helps in satisfying hunger.
Preparation time: 10 mins
Cooking time: 20 mins
Nutrient value: (per serving)
- Energy – 120 cal
- Protein – 3 g
- Carbohydrates – 24 g
- Fiber – 2.5 g
Ingredients-
- Sweet corn kernels – 1 cup
- Vegetables (boiled and blended) – 2 cups
- Cabbage (chopped) – 1 cup
- Water – 4 cups
- Milk – 2 cups
- Pepper
- Salt
Steps to follow-
- Take a pan and add sweet corn kernels with water.
- Cover the lid of the pan and cook for at least 10 minutes till the corn turns tender.
- Now, add cabbage and the boiled vegetables and let the mixture simmer for some more time.
- Add milk for obtaining a creamy texture
- You can also add soya sauce and vinegar to the mixture instead of milk to make it a proper Chinese delight.
- Adding chilli sauce would do wonders to this soup.
Spinach soup
Spinach, which is a green leafy vegetable, has high iron and fiber contents. Spinach soup is nutrient – dense and easy to make. When blended with milk it gives a creamilicious taste.
Preparation time: 20 mins.
Cooking time: 20 mins
Nutrient value: (per serving)
- Energy – 60 cal
- Protein – 3.8 g
- Carbohydrates – 7 g
- Fiber – 2 g
Ingredients-
- Butter – 1 tbsp
- Spinach – 3 cups ( boiled and blended)
- Garlic and ginger paste – 2 tbsp
- Chopped onions – 1/4 cup
- Milk (toned) – 2 cups
- Water- 1 cup
- Pepper
- Salt
Steps to follow-
- Heat the butter in a pan, add onions and saute for some time.
- Add ginger garlic paste and saute for another minute.
- Now, add spinach, and water and let it simmer on medium flame for 10 minutes.
- Add milk to obtain the creamy texture.
- Stir till a boil is seen and then add salt and pepper.
- Serve hot and enjoy!
Mix Veg soup
A combination of changing veggies, dash of pepper and oregano makes this soup a perfect evening delight. Adding lots of veggies not only increases the nutrition content of the soup but also makes it colourful.
Preparation time: 20 mins
Cooking time: 10 mins
Nutrient value: (per serving)
- Energy – 57 cal
- Protein – 1.2 g
- Carbohydrates – 5 g
- Fiber – 2 g
Ingredients-
- Chopped onions and tomatoes – 1 cup
- Bell pepper (chopped) – 1 cup
- Mix vegetables – 2 cups
- Pepper
- Aromatic herbs
- Butter – 1 tbsp
Steps to follow-
- Take a pan and add 1 tbsp butter.
- Add chopped onions and saute them for a minute or more.
- Now, add bell pepper and saute it well with onions.
- Add all the vegetables and saute them as well.
- Add half cup water and let the veggies get cooked.
- Add aromatic herbs to intensify the flavour.
- Let the mixture cool.
- After the mixture is cooled, blend it for getting a thickened texture.
- Now, add another tbsp butter and let the mixture simmer for 10 mins.
- Serve hot by adding salt and pepper.
Broccoli and Bean soup
Broccoli, needless to say is an extremely healthy vegetable. The soup of this vegetable with an assortment of beans is toothsome as well as nutritious.
Preparation time: 10 mins
Cooking time: 15 mins
Nutrient value: (per serving)
- Energy – 36 cal
- Protein – 1.7 g
- Carbohydrates – 3.6 g
- Fiber – 0.4 g
Ingredients –
- Broccoli stalks – 1 cup ( steamed)
- Broccoli florets – 2 cups (steamed)
- Butter – 2 tbsp
- Chopped onions – 1/4 cup
- milk – 1 cup
- Boiled beans – 1/2 cup
- Cornflour – 2tbsp
- Salt – 2 tbsp
- Pepper
Steps to follow-
- Heat the butter in a non-stick pan and add chopped onions.
- Stir for a few minutes and then add broccoli stalks.
- Now, add broccoli and beans and saute occasionally.
- Pour milk in the pan, add cornflour and stir until a creamy texture is obtained.
- Add salt and pepper, serve hot.
Oats and Vegetable soup
This soup is extraordinarily effective in satisfying the snack swings which you feel in the evening. A combination of oats with various veggies would be tantalising as oats are extremely beneficial and help in weight loss.
Preparation time: 20 mins
Cooking time: 15 mins
Nutrient value: (per serving)
- Energy – 45 cal
- Protein – 1.7 g
- Carbohydrates – 5.8 g
- Fiber – 1.9 g
Ingredients –
- Quick cooking rolled oats – 1/4 cup
- Boiled vegetables – 1 cup
- butter – 1 tbsp
- Chopped onion and garlic – 1/4 cup
- Chopped coriander – 2 tbsp
- Aromatic herbs
- Pepper
- Salt
Steps to follow –
- Heat the butter in a pan and add garlic and onion.
- Saute well both the ingredients on medium flame.
- Add vegetables, water and mix them well.
- Now, let the mixture simmer for 10 minutes.
- Add oats and let the mixture take a boil.
- Now, add salt and pepper.
- Add aromatic herbs, garnish with salt and pepper and serve hot.
Pumpkin soup
Everyone may not like the taste of pumpkins; however, it is extremely beneficial for one’s health. The enticing flavour of rich pumpkin mixed with classic creaminess of toned milk is something extremely delicious as well as irresistible. To enrich the taste of this soup, you can add aromatic herbs to it.
Preparation time: 15 mins
Cooking time: 15 mins
Nutrient value: (per serving)
- Energy – 39 cal
- Protein – 2.4 g
- Carbohydrates – 6.2 g
- Fiber – 0.6 g
Ingredients –
- Pumpkin puree – 3 cup
- Toned Milk – 1 cup
- Chopped onions
- Black pepper- 1/4 tbsp
- Oregano – 1/4 tbsp
- Aromatic herbs
- Low-fat Butter – 1 tbsp
- Water- 4 cups
- Salt
Steps to follow-
- Take a pan (prefer non- stick), pour butter and add chopped onions.
- Sauté on medium flame for a minute.
- Now, add pumpkin puree and saute for another three minutes on low flame.
- Add 4 cups of water, salt, pepper and cover it with a lid.
- Let the mixture simmer for at least 10 minutes.
- Add milk and oregano to the mixture and cook on medium flame for another two minutes.
- The soup is ready to be served.
- For enriching the taste, add aromatic herbs and serve hot.
All the above-mentioned soups will provide a healthy replacement for your unhealthy evening snacks. As these soups are full of veggies, low in fat and loaded with minerals and vitamins and will surely help to reduce weight. You can skip dinner and have these soups instead. You will also not get bored as there are several recipes to try.
