Recipe- 5 Delicious Soups To Add To Your Weight Loss Diet

Soups are as old as the art of cooking. They have been in use for centuries in different parts of the world. Soups are nutritious and filling meals.

Are you aiming at losing some weight? Do you want to replace a meal or two but don’t know what to have instead? If your answer is yes, then, soups are a healthy replacement to help you shed those extra pounds. By adding low-fat soups to your diet, you can manage your weight as well as provide the body with enough nutrients, antioxidants, and phytochemicals.

# Pumpkin And Cauliflower Soup

Ingredients

1 can, 14 oz pumpkin, canned
1 can, 14 oz coconut milk, lite
8 oz cauliflower florets
6 oz carrot
2 cloves garlic
2 oz shallot
¼ oz cilantro
1 teaspoon coriander, ground
1 vegetable stock concentrate
1 tablespoon oil

Method

- Preheat the oven to 400 degrees. Toss the cauliflower on a baking sheet with 1 tablespoon olive oil, salt, pepper, and half the coriander. Roast the cauliflower for 30–35 minutes, tossing halfway through cooking, until golden brown.

- Peel and finely dice the carrot. Peel and dice the shallots. Chop the garlic into thin slices. Chop the cilantro.

- In a large pot, add a drizzle of oil over medium-high heat. Add the shallots, carrot, and remaining coriander and cook, tossing it for 3–5 minutes. Add the garlic and cook for another minute until fragrant.

- Add the coconut milk to the pot and bring to a boil. Reduce the heat to a simmer for 5 minutes.

- Add the pumpkin puree, stock concentrate, and 1 cup water to this.

- Return to a simmer, taste, and season with salt and pepper.

- Serve the soup in a dish and place the ready cauliflower florets in the middle and garnish with cilantro.

# Carrot And Ginger Soup

Ingredients

1/2 medium butternut squash
2 tablespoons olive oil
1 onion, diced
1 pound carrots – peeled and diced
3 cloves garlic, crushed or to taste
1 (2 inches) piece fresh ginger, peeled and thinly sliced
4 cups water
salt and pepper to taste
1 pinch ground cinnamon

Method

- Preheat the oven to 350 degrees F. Scoop the seeds out of the half butternut squash and place the cut side down onto a greased baking sheet.

- Bake for 30–40 minutes. Allow it to cool and then using a spoon scoop the flesh out and separate it from the skin and set aside.

- Heat the olive oil in a large saucepan or soup pot over medium heat. Add the chopped onion and garlic, and cook, stirring until onion is translucent.

- Pour in the water, and add squash, carrots, and ginger. Bring to a boil, and cook for at least 20 minutes, or until carrots and ginger are tender.

- Puree the mixture in the blender. Add boiling water if necessary to thin.

- Afterward, add the soup back into the pan and heat.

- Season with salt, pepper, and cinnamon and serve in soup bowls.

# Vegetable Soup

Ingredients

1 medium sweet potato, peeled and cut into 1-inch cubes
3 carrots, peeled and sliced
1 stalk celery, diced
1 small yellow onion, diced
1 clove garlic, minced
Pinch of Kosher or sea salt, more or less to taste
1/2 teaspoon black pepper
1/8 teaspoon allspice
1 teaspoon paprika
1 bay leaf
2 (15 ounce) cans navy beans, drained and rinsed (optional, black beans)
4 cups vegetable broth, low-sodium
4 cups baby spinach, loosely packed (optional, 2 zucchini, sliced)
1 tablespoon plus 1 teaspoon extra-virgin olive oil, optional, for serving (1/2 teaspoon per serving)

Method

- This can be cooked in two different ways – slow cooking in a cooker or stove-top method.

- Add all the ingredients except the spinach and olive oil to the slow cooker.

- Cover and cook on low heat for 6–8 hours or until the vegetables are softened.

- Add the spinach, stir, and cook for a minimum of 5 minutes.

- Serve in a soup bowl.

- For the stove-top method, follow the same method and cook for about 2 hours until the vegetables are tender. Stir every 15 minutes to prevent sticking.

- Add the spinach toward the end and remove from the heat. Cover and allow the spinach to wilt before serving.

# Cucumber And Avocado Soup

Ingredients

3 cups cucumber, peeled and chopped
1 ripe avocado
2 ½ tablespoons lemon juice
1 teaspoon salt
2 tablespoons fresh dill, chopped
2 tablespoons fresh chives, chopped

Method

- Add the cucumbers, avocado, lemon juice, salt, and pepper to taste in a blender and blend them for a minute to obtain a smooth texture.

- Use the herbs – dill and chives – for garnish.

# White Bean And Kale Soup

Ingredients

2 tablespoons olive oil
1 small onion, chopped
2 (15 ounce) cans cannellini beans, drained and rinsed
4 cups vegetable broth
2 cups water
2 cups kale, stems removed and torn into 1-inch pieces
Salt and freshly ground black pepper

Method

- Heat the oil in a saucepan over medium-high heat. Add the chopped onion and cook until softened, about 5 minutes.

- Mash one can of beans in a small bowl. Add the mashed beans, vegetable broth, and water to the saucepan and bring to a boil.

- Add the remaining the beans (left whole), kale, 1 teaspoon salt, and a quarter teaspoon of pepper.

- Reduce heat, partially cover, and simmer about 20 minutes, until kale is tender.

- Season to taste with additional salt and pepper and serve.