Mixed Vegetable Soup
A big bowl of brothy mixed vegetable soup is one of the most filling low-calorie things you can eat. It is mostly vegetables, water, and fiber, so it adds a lot of volume for very few calories, which is exactly what makes a meal feel like enough.
On its own it is light on protein, so if you are eating it as dinner rather than a starter, add tofu, boiled chickpeas, or some shredded chicken. That turns a light soup into a complete, satisfying meal.
Nutrition
- 120 Calories
- 5 g Protein
- 18 g Carbs
- 3 g Fat
- 5 g Fiber
Nutrition estimate per serving.
Ingredients
- 4 cups mixed vegetables (carrot, beans, cabbage, peas, capsicum)
- 1 small + 3 cloves onion and garlic (chopped)
- 4 cups vegetable stock or water
- to taste pepper, herbs, salt
- 1 tsp oil
- to finish lemon juice
Instructions
- Build the base. Heat the oil and saute the onion and garlic until soft.
- Add the vegetables. Add the vegetables and stir for a couple of minutes.
- Simmer the soup. Add the stock or water, season, and simmer until the vegetables are just tender, about 12 minutes.
- Finish and serve. Finish with pepper and a squeeze of lemon. Serve as is, or blend for a smooth soup.
Why this is weight-loss-friendly
A brothy vegetable soup is very low in calories and high in volume and fiber, so it fills you up before or as a meal. On its own it is light on protein, so add a protein source to make it filling.
Substitutions
- Add tofu cubes, boiled chickpeas, or shredded chicken to turn it into a filling, higher-protein meal.
- Use any vegetables you have; this is a great fridge-clearing soup.
Variations
- Blend it smooth, or keep it clear and brothy. Add a handful of sprouts for protein and bite.
Storage & meal prep
Keeps 2-3 days refrigerated and freezes well.
Make a big pot for the week; it is a great low-calorie starter or light dinner.
Common mistakes
- Treating it as a whole meal without protein: a clear vegetable soup is light. Add tofu, beans, or chicken to stay full.
- Cream and butter: they turn a light soup heavy. Keep it brothy and finish with pepper and lemon.
FAQs
- Is vegetable soup good for weight loss?
- Yes. A brothy vegetable soup is very low in calories and high in volume and fiber, which makes it filling. Add a protein source like tofu, beans, or chicken to make it a complete meal.
- Does soup before a meal help with weight loss?
- A low-calorie vegetable soup before a meal can take the edge off hunger and add volume, which may help you eat a bit less overall. It is a tool, not a guarantee.
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