Easy Vegetable Soup for Weight Loss

by Helen M. Ryan
Vegetable soup in bowls

Vegetable soup is a low calorie high volume food, which helps with weight loss.

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

But... this vegetable soup is so easy to make. It’s loaded with nutrients and I just feel so healthy eating it. And full.

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. Throw them out. Frozen vegetables last for ages.

You can make this healthy soup any way you want. I'm not the boss of you.

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 (up to 5 clove). Either minced or pressed is fine.
  • 4 cups (32 oz) vegetable broth (more if you want more soup)
  • 1 can (28 ounces) diced tomatoes

Spices:

  • 1 teaspoon Himalayan or sea salt
  • ½ teaspoon curry powder
  • 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 rippling, add onions, carrots, and celery. (If you are using fresh seasonal vegetables, add them too. If using frozen vegetables, wait until step 6.) Add ½ teaspoon salt. Cook until onions soften and start to turn translucent, stirring often - about 6 to 8 minutes.
  2. Add garlic, curry powder, and Italian seasoning. Stir frequently and cook for about 1 minute more.
  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, the red pepper flakes (or cayenne pepper), and some pepper 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).

Enjoy.

Published February 6, 2021