Wholesome And Nutritious Vegetable Soup Recipe For Weight Loss

Are you looking for a delicious and healthy way to get more vegetables into your diet? We are sharing a flavorful vegetable soup recipe, a perfect solution for weight loss and good health. This delicious soup is low in calories and high in fiber, making it an ideal meal option for anyone trying to lose weight. So, let’s get started!

How To Make Vegetable Soup At Home? 

Making vegetable soup at home is easy and allows you to customize the ingredients according to your taste preferences. Plus, it is a great way to include more vegetables into your diet, especially if you are on a weight loss journey.

Did you know that, as per a PubMed study, people who made the soup a regular part of their diet showed reduced body weight and waist circumference compared to those who did not consume it frequently? So, let us start with its recipe: 

Instructions:

• Firstly, heat ghee in a pot.
  
• Then, add minced ginger, garlic, and sliced spring onions. Sauté for 1-2 minutes. If using, add the bay leaf at this stage of the vegetable soup recipe.
  
• Add all the finely chopped vegetables—cabbage, Broccoli, spinach, peas, carrot, and mushroom. Stir well to combine.
  
• Pour in water or vegetable stock (whichever you prefer) and bring it to a boil. Adjust the quantity of liquid based on the amount of veggies.
  
• Once it starts boiling, lower the flame and let it cook for 10-12 minutes or until the vegetables are tender.
  
• Then, add a pinch of salt, black pepper, and cinnamon powder. Squeeze in the juice from the lemon.
  
• If you like it spicy, add the finely chopped green chilies.
  
• Lastly, ladle the warm vegetable soup into bowls and garnish with additional spring onion greens for more flavor.

Enjoy this nourishing and healthy vegetable soup! Feel free to customize the spices and veggies to your taste. Serve it with crusty bread, or enjoy it as a light meal on its own.

Nutrition Value Of Vegetable Soup

When it comes to healthy eating and weight loss, vegetable soup is a powerhouse option. This nutritious soup can be a game-changer for your health journey because it is full of vitamins, minerals, fiber, and antioxidants.

According to the NutritionValue, 234 g serving of this vegetable soup provides:

Calories	89 Kcals
Total Fat	2 gm
Carbohydrates	14 gm
Protein	4.2 gm
Vitamin A	86.58 mcg
Vitamin C	14.7 mg
Iron	1.12 mg
Potassium	421 mg

Please note that the nutrition values of the vegetable soup recipe mentioned above are approximate and may vary based on the specific ingredients and vegetables used and the preparation method.

Health Benefits Of Vegetable Soup

Regarding weight loss, having vegetable soup in your diet can be very beneficial. Not only is it low in calories and packed with nutrients, but it also offers numerous health benefits. Let us discuss:

1. Rich In Nutrients: This soup is packed with various vegetables rich in nutrients like vitamins, minerals, and antioxidants. These nutrients are essential for maintaining good health and preventing several diseases.

2. Helps In Weight Loss: According to the National Library Of Medicine, high vegetable intakes are associated with a reduced risk of weight gain, a risk factor for chronic diseases, such as heart disease, type 2 diabetes, and certain cancers. This vegetable soup is low in calories and fiber, making it an excellent choice for people trying to manage their weight.

3. Good For Digestive Health: The soup’s fiber helps improve digestion and prevent constipation. It also helps maintain a healthy gut microbiome, which is essential for overall health. The abundance of healthy fiber in vegetables optimizes intestinal bowel movement.

4. Boosts Immunity: Vegetables used in this vegetable soup recipe provide essential vitamins, minerals, and antioxidants. These nutrients play a crucial role in supporting the immune system. Ginger and garlic have antiviral and antibacterial properties supporting overall immunity.

5. Controls Sodium Content: This homemade vegetable soup benefits you to control the sodium content compared to store-bought options, which may contain excessive amounts.

According to Centres For Disease Control And Prevention, your body needs a small amount of sodium to work properly, but too much sodium is bad for your health. So it would be best if you avoid store-bought or canned soups.

6. Supports Heart Health: Vegetable-based soups are typically low in unhealthy saturated fats and calories. Consuming such soups helps maintain heart health by preventing weight gain and reducing the risk of obesity.  It also helps regulate normal sugar levels, reducing the risk of diabetes.

Thus, consuming homemade vegetable soup in your weight loss journey provides nourishment and adds variety to your meals. It also allows you to experiment with different flavors and textures by using various combinations of vegetables and spices.

How To Store Vegetable Soup?

One of the great things about vegetable soup is that it can be easily stored for later consumption. Whether you have leftovers or want to make a big batch ahead of time, knowing how to store your vegetable soup properly will ensure its freshness and flavor.

Once you make this soup using a vegetable soup recipe, let it cool down completely before transferring it to storage containers. This helps prevent bacteria growth and ensures that your soup stays healthy.

Use airtight containers or resealable freezer bags to remove any air and moisture. Label each container with the date so you know when it was made. So, now let us discuss how you can store the soup:

• Store In Refrigerator: If you plan on consuming the soup within a few days, storing it in the refrigerator is sufficient. It can stay fresh for up to 5 days if kept below 40°F (4°C).
  
• Store In Freezer: If you want your soup to last longer, freezing is an excellent option. Ladle the cooled soup into individual portions or larger containers and place them in the freezer. Store in freezer-friendly containers in the freezer for up to 3 months.
  
• Reheat: When thawing frozen vegetable soup, do so gradually by placing it in the refrigerator overnight. You can heat it on the stovetop or microwave when ready to enjoy it again.

By properly storing your vegetable soup, you can always have a nutritious meal ready without compromising its taste or quality!

Variations Of Vegetable Soup That You Can Try!

There are many ways to vary a vegetable soup based on your preferences and available ingredients. Here are a few ideas that you can try in the list of vegetable soups:

1. Change Up The Vegetables: Experiment with different combinations of vegetables, or use what you have on hand in vegetable soup recipe. Some great options include carrots, celery, onions, potatoes, sweet potato soup, squash, tomatoes, spinach, kale, and peas.

2. Add Grains Or Legumes: To make your soup heartier, consider adding grains like quinoa, barley, brown rice or legumes like lentils or chickpeas.

3. Adjust The Spices: Change up the flavor profile of your soup by adjusting the spices. Also, consider adding cumin, coriander, turmeric, paprika, or chili powder.

4. Try Different Broths: Swap out the vegetable broth for chicken or beef broth, or use a combination of different broths to add depth of flavor.

5. Add A Creamy Element: For a richer soup, add a dollop of cream, coconut milk, or cashew cream to your soup. Blend cooked cauliflower until smooth and mix in your favorite veggies for a creamy and healthy treat.

6. Top It Off: Add some texture and flavor to your soup by topping it with croutons, shredded cheese, chopped herbs, or a drizzle of olive oil.

7. Add Noodles Or Pasta: Add cooked pasta or noodles for weight loss to make your soup more filling. You can use any pasta you like, such as spaghetti, macaroni, or egg noodles.

8. Make It Spicy: If you like spicy food, add some hot sauce, cayenne pepper, or red pepper flakes to your vegetable soup recipe.

9. Use Different Cooking Methods: Instead of boiling your vegetables, try roasting them first for a different flavor. Before adding them to the soup, you can also sauté them in a pan.

10. Make It Chunky: If you prefer a chunkier soup, chop your vegetables into larger pieces instead of pureeing them.

11. Add A Protein Source: For a soup that will keep you full for longer, add a protein source such as tofu, tempeh, or chicken.

12. Make It Sweet: If you have a sweet tooth, add some sweet vegetables like carrots or sweet potatoes to your soup, or add a bit of honey or maple syrup for a touch of sweetness.

13. Experiment With Different Herbs: Herbs like thyme, basil, and oregano can add flavor to your soup. So, try different combinations to find the ones you like best.

These variations will keep your taste buds excited while providing all the wholesome goodness of vegetables in each bowlful!

Tips To Make Perfect Vegetable Soup

If you are looking to make the perfect vegetable soup, here are some tips to keep in mind:

1. Choose A Variety Of Seasonal Vegetables: To make your vegetable soup more nutritious and flavorful, opt for a variety of vegetables. Include vegetables for weight loss, like carrots, celery, onions, and tomatoes, but also experiment with other options such as Broccoli, bell peppers, spinach, or kale.

2. Use Homemade Broth: Instead of using store-bought broth, which may contain additives and preservatives, try making your own homemade broth for the vegetable soup recipe. It is simple to prepare by simmering vegetable scraps (like carrot peels or onion skins) in water with herbs and spices.

3. Do Not Overcook Your Vegetables: Overcooking your vegetables can make them mushy and flavorless. Cook your vegetables until they are just tender, then remove them from the heat. 

4. Use The Right Herbs And Spices: Adding the right herbs and spices can take your soup from average to amazing. Consider using herbs like thyme, rosemary, or oregano and spices like cumin, coriander, or paprika.

5. Add Some Acidity: A touch of acidity can help balance the flavors in your soup. Consider adding a splash of lemon juice, white wine vinegar, or apple cider vinegar to your soup. 

6. Let Your Soup Sit: Once your soup is done cooking, let it sit for at least 15 minutes before serving. This will allow the flavors to meld together and will make your soup taste even better.

7. Experiment With Different Textures: Consider adding some crunch to your soup with toppings like croutons, nuts, or seeds. You can also puree some of the vegetables to give your soup a thicker, creamier texture. 

8. Season As You Go: Taste your soup as you cook it and adjust the seasoning as needed. Also, do not be afraid to add more salt, pepper, or herbs if you think your soup needs it.

These tips are just suggestions – feel free to adapt them according to your taste preferences! Following these guidelines when trying this vegetable soup recipe at home will give you maximum nutrition from each bowl while enjoying its delicious flavors!

Frequently Asked Questions

What Thickens Veg Soup?

One common way to thicken vegetable soup is by using a roux or pureeing some vegetables. Another option is to add a small amount of cornstarch or arrowroot powder to the soup.

What Makes Vegetable Soup Taste Better?

To make the vegetable soup taste better, use homemade broth, add aromatics and acid, and season with salt and pepper. Additionally, you can add soy sauce or miso paste to enhance the flavor profile.

What Are The 2 Principles Of Soup Making?

The two main principles of soup making are to extract flavor and achieve a balance of flavors. This is typically done by simmering ingredients in liquid for an extended period of time and carefully selecting ingredients to create a harmonious blend of tastes.

Contact Us Today

Get in touch with our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable and healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!

Disclaimer

This recipe was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, before starting, always seek advice from a doctor/dietitian if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long, happy life.