Healthy Vegetable Soup Recipes For Weight Loss And Detox

15Jan
Healthy-Vegetable-Soup
Nidhi GuptaDiet, Fitness, Lifestyle, Recipes

Can soup actually help you shed those extra pounds?

Absolutely! But not just any soup will do. In this blog post, we’ll uncover the secrets of crafting a healthy vegetable soup that’s both satisfying and slimming. We’ll also reveal the sneaky ingredient that can sabotage your weight loss efforts.

Healthy vegetable soup recipes by Nidhi Gupta

These diet veg soup recipes are designed to fit into your weight loss journey.

1. High Calcium Soup:

High Calcium Soup

Ingredients:

  • Olive oil/Ghee: 1 teaspoon
  • Roasted and grounded cumin powder: ¼ tsp
  • Ginger: 1-inch piece
  • Garlic: 4-5 pods
  • Chopped veggies: 1 cup
  • Vegetable stock: 2 cups
  • Ragi flakes: 1/4 cup

How to Make?

  1. Wash and dry 1/4 cup of ragi flakes. Keep them aside.
  2. Wash, peel, and chop vegetables of your choice. I use peas, mushrooms, cauliflower, and carrots in the video.
  3. Heat olive oil/ghee in a pan or pressure cooker.
  4. Roast some chopped/grated ginger and garlic in this oil.
  5. Add a pinch of cumin powder.
  6. Add the washed and chopped veggies and cook them at low flame for about 8-10 minutes.
  7. Add a pinch of salt and black pepper powder.
  8. After 8 minutes of cooking the vegetables, add the vegetable broth slowly.
  9. Stir the mixture to mix up everything well.
  10. Add the washed and dried ragi flakes
  11. Cover it with a lid.
  12. Let the mixture simmer on a low flame for 5 minutes.
  13. Your high-calcium soup is ready to serve.
  14. Garnish it with some bread crumbs or chopped coriander and serve.

2. Low-Calorie Tomato-Veggie Soup:

Low-Calorie Tomato-Veggie Soup

Ingredients:

  • Tomatoes: 2, medium size
  • Garlic pods: 2
  • Chopped Onion: ½ piece
  • Green cardamom: 1 piece
  • Water: 1-1/2 cup
  • Olive oil/ghee: 1 tablespoon
  • Veggies of choice: 1 cup
  • Salt: as per taste
  • Black pepper powder: 1 pinch

How To Make?

  1. Heat oil/ghee in a pressure cooker.
  2. Add chopped garlic to it.
  3. Sauté the garlic for half a minute, add chopped onion, cook for a minute, and add diced tomatoes.
  4. Now add grounded green cardamom.
  5. Now add water and cover the lid.
  6. Wait for 2-3 whistles at low flame.
  7. Open the lid and mash the ingredients with a hand masher.
  8. Sieve the mixture and keep it aside.
  9. Next, take a pan and heat 1 tablespoon of olive oil in it.
  10. Now add 1 cup of finely chopped veggies of choice. Here, I am using carrots, cauliflower, and green beans. You can use any veggies of your choice.
  11. Add a pinch of salt (as per taste) and black pepper powder. Mix it well.
  12. Cover the pan with a lid and let the veggies cook at low flame for 5-8 minutes.
  13. Add the sieved and mashed soup to the veggies in the pan.
  14. Cook the mixture on low flame for 5-8 minutes, stirring occasionally.
  15. Serve it hot by garnishing it with freshly chopped coriander leaves.

3. Oats Soup:

Oats Soup

Ingredients:

  • Garlic: 2 pods
  • Cauliflower: 1/4 cup
  • Carrot: 1/4 cup
  • Beans: 1/4 cup
  • Oats: 2 tbsp
  • Soy sauce: ½ tsp
  • Lemon juice: ½ piece
  • Coriander: 1 tablespoon

How to Make?

  1. Use a pan or a pressure cooker to make this soup.
  2. In a pan, heat 1 tablespoon oil.
  3. Add peeled and chopped garlic to it.
  4. When the raw flavor of the garlic fades, add the washed, peeled, and chopped veggies.
  5. Here I am using cauliflower, beans, and carrots. You can use any veggies of your choice.
  6. Sauté the veggies at low flame for 5-8 minutes.
  7. Now add the oat flakes and a cup of water.
  8. Also, add salt and black pepper powder to taste.
  9. Cover the lid and let it cook.
  10. In the pressure cooker, wait for 2 whistles at low flame.
  11. In a pan, wait for 8-10 minutes at low flame with stirring in between.
  12. Now open the lid, add the soy sauce, and give your soup a gentle mix.
  13. Turn off the flame and garnish it with lemon juice and chopped coriander leaves.

4. Broccoli Soup:

Broccoli Soup

Ingredients:

  • Broccoli: 100 grams
  • Almonds: 10 pieces
  • Onion: ½ piece
  • Garlic: 2-3 pods
  • Water: 1 cup
  • Salt: to taste
  • Black pepper: to taste
  • Green chilli: 1 piece

How to Make?

  1. soak ten almonds in water overnight.
  2. Peel and chop some garlic and onion.
  3. Take oil in a pan and add chopped garlic and onion.
  4. Sauté it for a minute till the onions turn transparent.
  5. Next, add tender stalks of coriander.
  6. Now add ten soaked and peeled almonds and water.
  7. Let the ingredients boil in water for 2-3 minutes.
  8. Add one green chilli and broccoli florets to the boiling water.
  9. As soon as the broccoli becomes tender, add all the ingredients with the water in a blender jar.
  10. Blend them to form a smooth paste.
  11. Sieve the soup mix.
  12. Boil this soup mix in a pan.
  13. Sprinkle some salt and black pepper over it.
  14. Once it starts boiling, turn off the flame and serve hot.
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5. Pumpkin soup:

Pumpkin soup

Ingredients:

  • Pumpkin: 1 cup
  • Grated coconut: 1/4 cup
  • Onion: ½ piece
  • Green cardamom: 1 piece
  • Bay leaf: 1 leaf
  • Garlic: 3-4 pods
  • Ginger: ½ inch
  • Salt: to taste
  • Black pepper: to taste
  • Coconut milk: 1 cup
  • Cheese cubes: 1/4th cup

How to Make?

  1. In a pressure cooker, boil 2 cups of water.
  2. Add pumpkin, onion, grated coconut, garlic, green cardamom, and bay leaf.
  3. Wait for 2-3 whistles at low flame.
  4. Open the lid and transfer the mixture to a blender jar after it cools.
  5. Blend it to form a smooth paste.
  6. In a pan, cook the blended mixture over low flame.
  7. Add chili, ginger, salt, black pepper powder, and cheese cubes. Mix it well.
  8. Add coconut milk and stir well.
  9. Once it boils, turn off the flame and serve hot.

6. Mushroom soup: 

Ingredients:

  • Oil: 1 tablespoon
  • Heeng/ asafoetida:
  • Onion: ½ medium sized
  • Garlic: 2-3 pods
  • Mushroom: 100 grams
  • Salt: to taste
  • Black pepper: to taste
  • Cheese: 50 grams
  • Oregano: to taste

How To Make?

  1. Wash and chop the mushrooms.
  2. Peel and chop some garlic and onion.
  3. Heat up oil in a pan and add heeng, onion, and garlic.
  4. Sauté them for a minute till the onion turns transparent.
  5. Now add mushrooms and sprinkle some salt and black pepper on them.
  6. Sauté them for a few minutes.
  7. Now add water to the mushrooms and let them boil in it.
  8. Take out a few mushrooms for garnishing your soup later.
  9. Put the remaining mushrooms in a blender jar and some cheese in it.
  10. Blend them to form a smooth paste.
  11. Pour this mushroom soup mix in a pan and cook it till the mushroom paste starts leaving the sides of the pan.
  12. Garnish it with oregano and serve.

Conclusion:

Soups are an intelligent way to reduce weight healthily and sustainably. They must be homemade and prepared with healthy ingredients. Only then can you reap their benefits as your weight loss ally.  Avoid adding corn flour and butter to your soups, as these tend to increase the calorie content of the dish prepared.

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Nidhi Gupta is an ACE certified personal trainer and nutritionist with over 10 years of experience helping people reach their fitness goals. She is passionate about helping people live healthier lives and loves sharing her knowledge and expertise with others. Get in touch with her to learn more about how she can help you on your fitness journey.

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