Published February 6, 2021

Easy Vegetable Soup for Weight Loss

by Helen M. Ryan
Vegetable soup in bowls

The vegetables make this a healthy soup recipe and the volume helps fill you up.

I don't want to cook all the time. I'm tired. Waah.

But... this healthy vegetable soup is so easy to make. It’s loaded with nutrients. And I just feel so healthy eating it. And full. Full is the key. It's like a magic weight loss soup.

I make a big batch of yummy soup and then freeze in smaller containers. That way I always have a healthy lunch or dinner option available when I start eyeing the Oreos on the pantry.

Vegetable soup in containers

TIP: I often use frozen vegetables. Otherwise, I go to the store, buy fresh vegetables, don't use them, and have to throw them out. Frozen vegetables last for ages.

What You Need:

  • 2 tablespoons extra-virgin olive oil, for sautéing
  • 1 tablespoon extra-virgin olive oil (for soup)
  • 1 medium onion (yellow or white), chopped
  • 1 cup carrots (peeled, chopped - about 3 medium carrots)
  • 2 stalks of celery, chopped
  • Note 1: If you’re using fresh vegetables (bell peppers, zucchini, squash, green beans, etc.) chop enough for 2 cups
  • Note 2: My favorite frozen vegetables are riced cauliflower, spiralized zucchini, and pre-chopped green beans but any frozen vegetables will do. I tend to add riced cauliflower and spiralized zucchini a little later so they don’t get too soft.
  • Garlic cloves. This depends on how much or little you want. Either minced or pressed is fine.
  • 4 cups (32 oz) vegetable broth (more if you want more soup)
  • 1 can (28 ounces) diced tomatoes


  • 1 teaspoon Himalayan or sea salt (you can add more to taste at then end)
  • ½ teaspoon curry powder (you can add more to taste during simmering)
  • ½ teaspoon Italian seasoning
  • Up to ½ teaspoon red pepper flakes OR up to ¼ teaspoon Cayenne pepper *optional
  • Black pepper to taste
  • 1 tablespoon lemon juice

How To Make It:

  1. Warm 2 tablespoons olive oil over medium heat in a soup pot. When the oil starts shimmering, add onions and garlic. Cook - stirring often - until they start to soften. Add carrots, celery, and any other fresh seasonal vegetables with ½ teaspoon salt, cooking for 5 more minutes. (If using frozen vegetables, wait until step 6 to add them.)
  2. Add curry powder and Italian seasoning. Stir frequently and cook for about 1 more minute.
  3. Add in the diced tomatoes (with juices) and cook for 2-3 minutes more, stirring often.
  4. Pour in the broth. Add ½ teaspoon more salt if desired, the red pepper flakes (or cayenne pepper), and some black pepper.
  5. Turn the heat up and bring to a boil.
  6. (Add frozen vegetables here.)
  7. Partially cover pot, reduce heat to keep it at a gentle simmer.
  8. Cook 20-30 minutes.
  9. Remove the pot from heat. Stir in lemon, and the last tablespoon of olive oil.
  10. Taste (mmmm) and season to your preference: Salt, pepper, or even more red pepper flakes/cayenne pepper if you're spicy.

Serve immediately, or freeze in individual containers (let cool completely first).