A Guide To The Best Soups for Weight Loss

Published: 05:53AM 18 January 2023

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Jayti Shah

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Food simply elevates the entire experience during the winter, which is all about cozy indulgence. Seasonal fruits and vegetables are also in abundance at this time, which is great for giving regular meals a healthy twist.

Diets frequently require you to prepare challenging meals, making getting in shape a challenge. Because it typically contains few calories, is often high in nutrients, and only takes a few minutes to prepare, soup can be a weight watcher's best friend. In addition to lunch or dinner, you can even serve yourself a bowl.

Can you lose weight by consuming soups?

Soups are naturally filling and can be low-calorie, making them a great choice when you're looking to lose a few pounds quickly and without exerting too much effort.

Including soup in your winter diet is a fantastic idea! (Image courtesy - iStock photo)

Which type of soups should we choose to lose weight?

Choose low-fat, low-calorie soups like vegetable, tomato, mushroom, chicken, and carrot in place of creamy, thick soups, such as cream-based soups. A nutritious vegetable soup can also assist you in consuming the recommended five servings of fruits and vegetables each day.

Here are a few filling and healthy soup dinners that you can whip up quickly and enjoy in your home, particularly if you're trying to lose weight without giving up your love for delectable foods.



  • 1 1/2 cups cubes of red pumpkin (bhopla)
  • 1 teaspoon of low-fat butter.1/4 cup of finely minced onions
  • Salt to taste
  • One teaspoon of dried oregano
  • A pinch of pepper powder


  • Heat the butter in a large nonstick pan to prepare the pumpkin soup for 1 minute, add the onions to a pan and cook over medium heat.
  • After adding it, cook the pumpkin for 3 minutes on medium flame.
  • occasionally stirring.
  • Mix well after adding 3 cups of hot water, salt, and pepper.
  • For 10 minutes, cook on a medium flame with a lid on with sporadic stirring.
  • Remove from the flame and set aside to completely cool.
  • When cooled, use a mixer to combine until smooth.
  • Replacing the mixture in the identical deep nonstick pan with more ingredients. Well, combine the oregano.
  • Cook on a medium flame for one minute, or until it boils while stirring continuously. Serve instantly.
Pumpkin soup (Image courtesy - iStock photo)

Nutritional information per serving

Calories - 35 kcal, Protein - 1.5g, Carbohydrates - 5.4g, Fat - 1g



  • ½ cup finely chopped cabbage
  • ½ cup finely chopped carrot
  • 1/2 cup finely chopped french beans
  • ½ cup quick cooking rolled oats
  • 2 teaspoons oil
  • 2 tsp finely chopped garlic
  • ½ tsp finely chopped ginger
  • 2 tsp finely chopped green chilies
  • 1 tsp soy sauce
  • 3 cups of basic vegetable stock
  • Salt and freshly ground black pepper  to taste
  • 2 tsp lemon juice


  • In a broad nonstick pan, add the ginger, garlic, and green chilies and sauté for two to three minutes until done.
  • French beans, cabbage, and carrots should all be added at this point and sautéed for 2 minutes on medium flame.
  • Then add the oats and sauté over a high flame for a minute or two.
  • Once combined, add the basic vegetable stock and soy sauce and bring it to a boil.
  • Cook for 1 minute on medium flame after adding the salt, pepper, and lemon juice.
  • Serve immediately.

Nutritional information per serving

Calories - 94 kcal, Protein - 2.8g, Carbohydrates - 13.3g, Fat - 3.4g

Oats vegetable soup (Image courtesy - iStock photo)



  • 2 tablespoons finely chopped coriander
  • 2 cups carrots, cut into cubes
  • Salt to taste
  • 1 teaspoon oil
  • ½ teaspoon oregano
  • ¼ teaspoon chili flakes


  • Cook the carrots under pressure for two whistles in a pressure cooker with 112 cups of water.
  • Just before opening the lid, let the steam out.
  • Use a hand blender to transfer to a large bowl, combine with the coriander, and create a coarse mixture.
  • Add oil to a pan, transfer the mixture to it, and add 1/2 cup water, salt, oregano, and chili flakes. Cook for 2 to 3 minutes on a medium flame.
  • Serve hot.

Nutritional information per serving

Calories - 72 kcal, Protein - 1.3g, Carbohydrates - 9.4g, Fat - 3.2g

Carrot soup (Image courtesy - iStock photo)



  • 5 cups roughly chopped tomatoes
  • ½ cup roughly chopped beetroot
  • 1 teaspoon of low-fat butter
  • 1/2 cup finely chopped onions
  • 2 teaspoons jaggery
  • 1 teaspoon freshly ground black pepper
  • Salt to taste


  • Pressure cook tomatoes and beetroot in 1 ½ cups of water for four whistles or until they are cooked.
  • Set it aside to cool.
  • Combine in a mixer to create a pureé that is smooth.
  • In a large, nonstick kadhai, melt the butter over medium-high heat. Add the onions, stir well, and cook for 1 to 2 minutes, or until the onions are light brown in color.
  • Mix well after adding the jaggery, salt, and pepper to the tomato-beetroot mixture.
  • Stirring occasionally, bring to a boil, then simmer for five minutes.
  • Serve immediately.

Nutritional information per serving

Calories - 52 kcal, Protein - 2.3g, Carbohydrates - 7.2g, Fat - 0.7g

Tomato beetroot soup (Image courtesy - iStock photo)



  • 3 cups shredded spinach (palak), washed and drained
  • 1 teaspoon butter
  • 1 teaspoon grated garlic
  • ½ cup chopped onions
  • 1 cup of low-fat milk
  • Salt and freshly ground black pepper to taste


  • Heat the butter in a large nonstick skillet over medium heat, then add the garlic and onions and cook for 1 minute, or until the onions are translucent.
  • Add the spinach and cook for 2 minutes on medium heat.
  • Add in 1 1/2 cup water and bring to a boil (about 2 to 3 minutes), stirring once in between.
  • Allow to cool slightly before blending in a mixer until smooth.
  • Pour the mixture into a large nonstick skillet, add the milk, salt, and pepper, mix well, and cook for 2 minutes, stirring occasionally, over medium heat.
  • Serve immediately.

Nutritional information per serving

Calories - 59 kcal, Protein - 3.8g, Carbohydrates - 7.1g, Fat - 1.7g

Spinach soup (Image courtesy - iStock photo)


Soups are comforting foods that are delicious and incredibly healthy, and they are found in most of the world's cuisines. It's common knowledge that one of the foods that are advised to include in your diet if you want to lose weight is tasty and easy to prepare.

Jayti Shah is a Clinical Nutritionist with a master's degree in Clinical Nutrition and Dietetics. She is a member of the Indian Dietetic Association (IDA). Over the last 9 years, she has helped 400 clients in their clinical and weight loss journeys. She works with SocialBoat as a nutrition consultant.

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