Fall is the perfect time of year to snuggle up with a big bowl of soup. A healthy bowl of soup can provide important nutrients like protein and fiber to fill you up so that hunger cravings stay in control. But not all soups are smart if you’re trying to lose weight. So how do you find the best soup for weight loss and avoid the choices that can derail your diet? Here are some tips and recipes to help you eat better and slim down faster. Get on the souping trend by replacing a couple of meals during the week with these healthy soups that will help you get back on the cleaner eating train.
1. Gingered Sweet Potato & Carrot Soup
Make this your signature soup by seasoning it with your favorite spices, like cinnamon or red pepper flakes.
2. Tofu and Miso Soup
With plenty of tofu for protein and miso paste for that umami taste, this bowl is plant-based eating at its best. It may have zero extra seasonings, but you’ll be blown away by how the natural flavor of the veggies plus the kick from the ginger leaves little need for anything else.
3. Winter Tomato
It doesn’t have to be snowy and cold for you to enjoy a bowl of grilled cheese’s best friend.
4. Spicy Sriracha Lime Chicken Zoodle Soup
If classic chicken noodle soup had a millennial descendent, it would be this recipe. Made with spiralized zucchini instead of pasta and doused in Sriracha, it’s about as new age as it gets, but the generous chicken pieces and garlicky broth make sure it keeps the comforting quality of the OG version.
5. Crock Pot Black-Eyed Peas Stew
This fat-free vegan recipe will leave your mouth watering for more. Celery, carrots and onion (called “mirepoix,” which chefs use as the foundation for countless sauces and stocks) add flavor and antioxidants, while protein-rich black-eyed peas (which are loaded with folic acid) add heft to this easy slow-cooker dish.
6. Easy Chicken and Rice Soup
This delicious recipe for a lunchtime (or anytime) soup couldn’t be easier.
7. Green Detox Soup
Packed with spinach, zucchini, avocado, and the ultimate healing elixir that is apple cider vinegar, the nutritional profile of this soup is incredible enough. But what may be even better is that you can make it as light as you like with water, or add richness by using coconut milk and nutritional yeast. It’s filling, wholesome, and super tasty either way.
8. Cajun Chicken and Andouille Soup
This spicy and satisfying recipe is a perfect match for football season.
9. Thai Lemongrass Soup
Inspired by tangy tom yum broth, this Thai-style soup does away with some traditional ingredients in the interest of using more easily accessible items. Still, with sambal, lemongrass, ginger, and cilantro, there’s enough of that familiar fragrance and flavor to rival any restaurant version.
10. Butternut Squash Soup
We love tomato soup, but when it comes to vegetable soups, butternut is unbeatable. Beyond being super tasty, it’s also among the healthiest, packed with vitamin A, fiber, and omega-3s.
11. Tortilla Soup
Over the past 2 decades, tortilla soup has rivaled chicken soup as a comforting mainstay on major restaurant menus. Between the pulled chicken, the soothing tomato broth, and the pile of fixings, what’s not to love? How about a bowl of soup with 86 percent of your day’s sodium allotment? Unless you learn to enjoy it at home, that’s what you’re likely to get.
12. Curried Yellow Split-Pea Soup
Skip the takeout and indulge in this curry-flavored soup instead. It comes in under 200 calories per serving!
Nearly 9 out of 10 Americans don’t consume enough fruits and vegetables on a daily basis. This hodgepodge soup will go a long way in making sure you’re not one of them. Vary the specific vegetables depending on what’s in your fridge and what looks good in the market, but be sure to finish with a spoonful of jarred pesto, which helps tie the whole bowl together.
14. Instant Pot Low-Carb Ham and Cabbage Soup
Far from the stereotypical bland and watery stuff that comes to mind when thinking of the cabbage soup diet, this Instant Pot creation is satisfying without being heavy. How does it pull that off? All-purpose seasonings, dried herbs, lots of black pepper, and a good amount of diced ham.
15. Vegetable Bean Soup
A bowl of this vegetarian dish has more than 10 grams of protein per serving. Impressive!
16. Simple Vegan Detox Food
If it’s true that we eat with our eyes first, then we’re guaranteed total satisfaction with this bursting-with-color soup. The taste won’t disappoint either—the ginger, garlic, and herbs de Provence seasonings are simple enough to let the natural flavors of the six vegetables shine through.
17. Broccoli-Cheddar Soup
Traditionally, broccoli-Cheddar soup is about the cheese, the broccoli playing second fiddle to a bowl of glorified fondue. We turn the tables on tradition, giving broccoli its proper due and using only a handful of sharp Cheddar to give this soup a rich, creamy texture and beer—preferably a full-flavored ale like Bass—to give it body and soul. Just 8 ounces is needed, which leaves you 4 to sip on while the soup simmers away.
18. Baked Potato Soup
In its normal restaurant iteration, this is the only soup that can compete with broccoli-Cheddar soup or clam chowder in terms of sheer caloric impact. Most versions you’ll find start with a base of heavy cream, making for a bowl that can easily pack 400 calories or more. We slice the calories dramatically by switching to chicken stock as the foundation, then adding a splash of half-and-half. The creamy potato flavor still shines through, and the bacon, cheese, and Tabasco give it the indulgent taste of a fully loaded spud. Add a bowl of mixed greens tossed with olive oil and balsamic and you’ve got dinner.
19. Fennel Asparagus Soup
With an impressive resume that includes alleviating indigestion and helping lactation, fennel is a longtime favorite in healthy food circles, but if you’ve been scratching your head about how to actually use it in a recipe, here’s your answer. You won’t see it underneath the bright green of the asparagus and basil, but with its bright, slightly sweet flavor, it makes its presence felt.
20. Red Beet and Apple Soup
Borscht isn’t the only soup beets belong in. Try ’em in this crimson (and totally vegan) concoction, where they’re joined by apples for some natural sweetness and fresh herbs. Even with the roasting time for the beets accounted for, it all comes together in less than an hour.
21. Asian Beef Noodle Soup
When it comes to soups that serve as meals, no one can touch the Asian cuisines. From the thick, heady ramens of Japan to the funky, darkly satisfying beef noodle soups of China, to the spice-suffused bowls of pho from Vietnam, the entire continent seems to have mastered the art of transforming a few scraps of meat and vegetables into a magical eating experience. The slow-cooker soup here takes a cue from all three, combining a rich ginger- and soy-spiked broth with chunks of fork-tender beef, a tangle of springy noodles, and—for a fresh, high note to pair with the dark, brooding ones—a pile of fresh bok choy. This is no appetizer soup; this is a full-on meal.
The Best Healthy Soup for Your Diet
Use these tips to find healthy soups for weight loss at the grocery store:
- Choose tomato or broth-based soups to keep the calorie count low. If you’re really in the mood for a creamy variety of canned soup, use water or fat-free evaporated milk instead of whole milk during preparation. You can shop for reduced-fat versions of your favorite soup as well, but be careful. Many reduced-fat versions have almost as many calories as the full-fat version.
- Vegetable soup is an ideal choice to help you lose weight. Most varieties of vegetable soup contain 100 calories or less per serving. Plus, vegetables contain lots of fiber, which helps you feel full and satisfied so you eat less all day. Have a cup of vegetable soup as an appetizer before your main meal or enjoy a bowl of veggie soup for lunch or dinner.
- Mix in a few nutritious fresh, frozen or canned vegetables or beans for a boost of nutrition, fiber, and flavor. If your soup needs a boost of spice, add onions or peppers.
- Make your own healthy bread bowl. Simply purchase large, ready-made whole-grain rolls (or mini loaves) at your local bakery or in the refrigerator section of your market. Prepare as directed, then hollow them out and fill with soup. This trick also works well with chili. My pick is Amy’s Low Sodium Vegetarian Chili).
- Getting bored of soup? Combine two different varieties for a new flavor experience. Be sure to check out frozen soup varieties at your grocery store; you’re sure to find a new and unique variety.
Double Your Weight Loss Efforts with a Healthy Detox Plan
This is the best weight loss advice you’ve probably never heard of. There is no better ways to jumpstart any weight loss journey than to firstly detoxify and cleanse your body of toxins. Many popular detox program these days leave you starving, restricting calorie to the point that your metabolism actually SLOWS. But there is a little-known plan called the Red Tea Detox. The Red Tea Detox system combines the use of a special blend of rooibos (“red”) tea drink with a smart, effective weight loss system to first help you rid your entire body of toxins, and then continues to help you crush big weight—and fast! Did you know that just by drinking rooibos tea, you can increase your metabolism and burn 20% more fat, all without exercising?
Women who have followed the Red Tea Detox system reported losing up to 14 pounds and 2-4 inches from their waist in just a matter of 14 days, and to boot, they also reported significant relief from allergies and an improved complexion as the result of the detox—the methods in the Red Tea Detox system are all backed by science. Check out this video on the Red Tea Detox system now to learn more about how to follow the detox system—and get to your ideal sweet weight in 14 days.