Posts tagged: soup recipes

7 Healthy Soup Recipes For Weight Loss

Healthy soup recipes are best served on cold nights but can of course be enjoyed any time. They are not just healthy, but also very tasty and can serve as your main dish. The recipes featured below can also help in your journey to weight loss. Here are seven easy and quick healthy soup recipes you can prepare.

1. Vegetable Pasta Soup

Ingredients:

• 1 tsp olive oil
• 1/4 medium yellow onion (finely chopped)
• 1/4 medium carrot (diced)
• 1/2 small zucchini (unpeeled and diced)
• Salt and black pepper to taste
• 3 oz tomato sauce
• 1/2 cup low-sodium vegetable broth
• 1 cup water
• 2 oz ditalini pasta (uncooked)
• 1/4 cup peas (boiled)
• Parsley (finely chopped, optional for garnishing)
• 1 tbsp grated parmesan (optional for garnishing)

Instructions:

Good for one serving.

Set a pot over medium heat.
Add 1 tsp olive oil and warm it up.
Saute onion for a few minutes or until it softens.
Add carrots and zucchini.
Stir until vegetables soften.
Season with salt and black pepper.
Cover the lid and let it cook for 2-3 minutes.
Add 3 oz tomato sauce, 1/2 cup low-sodium vegetable broth, and 1 cup water.
Stir the mixture.
Cover the lid and reduce heat to medium-low.
Let it simmer.
Uncover the lid and add 2 oz uncooked ditalini pasta.
Cover the lid again.
Cook until pasta is al dente and liquid is slightly reduced.
Uncover and add 1/4 cup boiled peas.
Stir for a few minutes.
Remove from the heat and transfer to a bowl.
Garnish with parsley and grated parmesan cheese.
Enjoy!

2. Vegetable Beef Soup

Ingredients:

• 1 tsp olive oil
• 1/4 medium yellow onion (finely chopped)
• 1 garlic clove (minced)
• 3 oz ground lean beef
• 4 oz potatoes (peeled and diced)
• 1/4 medium carrot (peeled and diced)
• 2 oz diced tomatoes
• 2 oz tomato sauce
• 1/2 cup water
• 1 tsp balsamic vinegar
• Salt and black pepper to taste
• 1/4 tsp chili powder

Instructions:

Good for one serving.

Set a pot over medium heat.
Add 1 tsp olive oil and warm it up.
Saute yellow onion and garlic.
Add 3 oz ground lean beef and cook until it changes color.
Add potatoes, carrots, diced tomatoes, tomato sauce, and water.
Stir until well combined.
Season with balsamic vinegar, chili powder, salt, and black pepper to taste.
Stir until well combined.
Reduce to low heat and cover the lid.
Simmer until vegetables are tender.
Remove from the heat and transfer to a bowl.
Enjoy!

3. Lentil Soup

Ingredients:

• 1 tsp olive oil
• 1/4 medium yellow onion (chopped)
• 1/4 medium carrot (sliced)
• 1 garlic clove (minced)
• 1 cup water
• 1/2 cup low-sodium vegetable broth
• 1/2 cup brown lentils
• 1/4 tsp dried oregano
• 1/4 tsp dried basil
• 1/4 tsp dried thyme
• Salt and black pepper to taste
• 2 oz diced tomatoes
• 1/2 small zucchini (unpeeled and chopped)
• 1 oz spinach

Instructions:

Good for one serving.

Set a pot over medium-high heat.
Saute yellow onion and carrot until onion softens.
Add garlic and saute for another minute.
Add water, low-sodium vegetable broth, and brown lentils.
Season with dried oregano, dried basil, dried thyme, salt, and black pepper to taste.
Pour diced tomatoes.
Mix until well combined.
Cover the lid and reduce to medium-low heat.
Let it simmer for 20-25 minutes.
Uncover the lid, then add zucchini and spinach.
Cover the lid again and let it simmer for a few more minutes.
Remove from the heat and transfer to a bowl.
Enjoy!

4. Quinoa Vegetable Soup

Ingredients:

• 1 tsp olive oil
• 1/4 medium yellow onion (finely chopped)
• 1 garlic clove (minced)
• 1/4 medium carrot (chopped)
• 3 oz diced tomatoes
• 1/4 cup quinoa
• Salt and black pepper to taste
• 1/4 tsp cumin powder
• 1/2 cup low-sodium chicken broth
• 1 cup water
• 1 oz canned cannellini beans
• 1 oz spinach
• 1 tsp lime juice

Instructions:

Good for one serving.

Set a pot over medium-high heat.
Add 1 tsp olive oil and heat it.
Saute yellow onion and garlic until onion softens.
Add carrot, diced tomatoes, and quinoa.
Season with cumin powder, salt, and black pepper to taste.
Add low-sodium chicken broth and water.
Stir until well combined.
Cover the lid and bring to a boil until quinoa is tender.
Uncover the lid and add cannellini beans and spinach.
Drizzle with lime juice.
Stir until spinach is wilted.
Remove from the heat and transfer to a bowl.
Enjoy!

5. Chicken Vegetable Soup

Ingredients:

• 1 garlic clove (minced)
• 1 tsp olive oil
• 1/4 medium red onion (chopped)
• 1/2 medium yellow bell pepper (chopped)
• 1 chicken thighs (boneless, skinless, and sliced)
• Salt and black pepper to taste
• 5 oz potato (peeled and chopped)
• 4 oz canned diced tomatoes
• 1 cup low-sodium chicken broth
• 1/2 cup water
• 1 bay leaf

Instructions:

Good for one serving.

Set a pot over medium-high heat.
Heat 1 tsp olive oil.
Saute garlic, red onion, and yellow bell pepper until onion softens.
Add chicken thighs.
Season with salt and black pepper to taste.
Stir until chicken changes color.
Add potato, diced tomatoes, low-sodium chicken broth, and water.
Stir until well combined.
Add one bay leaf.
Cover the lid and reduce heat to low.
Let it simmer for 20-30 minutes or until potatoes are tender.
Switch off heat and remove bay leaf.
Transfer soup to a bowl.
Enjoy!

6. Italian Chicken Vegetable Soup

Ingredients:

• 2 oz green beans (cut into 3 portions, boiled)
• 4 oz chicken breast (boneless, skinless, and cubed)
• 1 tsp olive oil
• 1/4 medium yellow onion (chopped)
• 1 garlic clove (minced)
• 1/4 medium red bell pepper (diced)
• 1/4 medium yellow bell pepper (diced)
• 2 white mushrooms (chopped)
• 1/2 cup vegetable broth
• 1/2 cup water
• 3 oz diced tomatoes
• 1/4 tsp Italian seasoning
• Salt and black pepper to taste
• 3 oz broccoli florets

Instructions:

Good for one serving.

Set a pot over medium-high heat.
Heat 1 tsp olive oil.
Fry cubed chicken breast until it changes color.
Remove from the pot and transfer to a plate.
Set aside.

In the same pot, saute garlic and yellow onion until onion softens.
Add red and yellow bell pepper, and white mushrooms.
Stir until soft and well combined.
Add vegetable broth, water, and diced tomatoes.
Season with Italian seasoning, salt, and black pepper to taste.
Stir until well combined.
Add broccoli florets and cooked chicken set aside from earlier.
Stir and cover the lid.
Let it simmer until broccoli florets are tender.
Uncover and add boiled green beans.
Stir to combine well.
Remove from the heat and transfer to a bowl.
Enjoy!

7. Beef Soup

Ingredients:

• 1 tsp olive oil
• 4 oz lean beef (cubed)
• 1 garlic clove (minced)
• Salt and black pepper to taste
• 1/4 medium red onion (diced)
• 3 oz white potato (chopped)
• 1/2 medium carrot (chopped)
• 1/4 medium red bell pepper (diced)
• 1/2 cup beef broth
• 1/2 cup water
• 1 bay leaf
• 2 sprigs of thyme (chopped)
• 3 oz diced tomatoes

Instructions:

Good for one serving.

Set a pot over medium-high heat.
Heat 1 tsp olive oil.
Add cubed lean beef, garlic, and red onion.
Season with salt and pepper to taste.
Stir until beef changes color.
Once beef is done, remove from the pot, then transfer to a plate.
Set aside.

Continue cooking in the same pot.
Add potatoes, carrots, red bell pepper, beef broth, and water.
Stir to combine.
Add bay leaf, thyme sprigs, and diced tomatoes.
Stir to combine.
Cover the lid and let it simmer until potatoes are tender.
Uncover the lid and add the cooked beef set aside from earlier.
Cover the lid again and let it simmer for a couple of minutes.
Remove from the heat and transfer to a bowl.
Enjoy!

7 Healthy Soup Recipes For Weight Loss
Images – https://www.youtube.com/watch?v=NBm-rJ38l-w

Jamaican Fish Tea (Soup) Recipe Video

Fish tea is a type of soup that is known in Jamaican and Caribbean cuisine. Jamaican fish tea includes bananas, choyote, carrots, or potatoes cooked until they are soft. To add more flavor, the fish tea is seasoned with salt, black pepper, hot pepper sauce, thyme, onion, and butter.

Ingredients:

• 2 medium Snapper fish
• 4 cups water + 4 cups water
• 1 large carrot (sliced)
• 3 green bananas (sliced)
• 2 Cho Cho or choyote (sliced)
• 1/2 red bell pepper (sliced)
• 1/2 green bell pepper (sliced)
• 1 small onion (sliced)
• 2 scallion stalks
• 1 scotch bonnet pepper
• 2-3 fresh thyme sprigs
• 1 tbsp butter
• 1/4 tsp West Indian hot pepper sauce
• Salt and black pepper to taste

Instructions:

This recipe takes about 45 minutes. Serves 4.

Remove the fish heads and set aside.
Fillet the fish and set aside the flesh.
Set a pot over medium flame and put the fish heads and bones in it.
Add 4 cups of water.
Let it boil for 10-15 minutes.
After 10-15 minutes, remove the fish heads and bones.
Remove the pot from the flame and strain the fish stock to remove smaller bones.
Place the pot over medium-high flame and add back the fish stock.
Add 4 more cups of water.
Bring to a boil.
Add sliced carrot, bananas, and choyote.
Let it boil.
Add sliced green and red bell peppers, sliced onion, and scallion stalks.
Sprinkle salt and black pepper to taste.
Add fresh thyme sprigs and 1/4 tsp hot pepper sauce.
Stir to combine.
Add scotch bonnet pepper and the snapper flesh.
Let it simmer for 10-15 minutes or until fish is cooked.
Add 1 tbsp butter.
Stir and let it simmer for another 5 minutes.
Remove from the flame.
Serve immediately and enjoy!

<Jamaican Fish Tea (Soup) Recipe Video>
Images – https://www.youtube.com/watch?v=EKE1DkpG1s4

American French Onion Soup Recipe

American French onion soup is an easy recipe to make. You only need a few ingredients to prepare and cook this dish. This is perfect for a cold winter night or any weekday dinner.

Ingredients:

• 6 large yellow onions (cut into large dice)
• 4 cups high-quality chicken broth
• 4 cups high-quality beef broth
• 3-4 sprigs fresh thyme
• 3 tbsp dry sherry wine
• 1-2 tsp sherry vinegar (to taste)
• 1/2 stick unsalted butter
• Salt and pepper to taste
• Buttered croutons
• Shredded cheddar cheese
• Shredded Monterey Jack cheese

Instructions:

This recipe takes about 1 hour and 40 minutes. Serves 6.

Preheat oven to 425 F.

Set a large skillet over medium heat.
Melt unsalted butter.
Add chopped onions.
Stir until well coated by butter.
Roast in the oven for 15-20 minutes and remove it occasionally.
While it is out in the oven, stir it occasionally.
Do this for an hour or until the onions are browned or caramelized.
Deglaze by pouring sherry wine and sherry vinegar.
Once the liquid has evaporated, transfer to a pot.
Add sprigs of fresh thyme.
Pour chicken and beef broth.
Increase to high heat.
Bring to a boil.
Reduce to low heat and let it simmer for an hour.
Season with salt and pepper.
Set aside.

Coat bread slices/croutons with melted butter.
Toast it.

In a heat-proof soup bowl, put the onion soup.
Add one slice of crouton.
Top it off with shredded cheddar and Monterey Jack cheese.
Broil in the oven for 5-6 minutes.
Serve and enjoy!

American French Onion Soup Recipe
Images – https://www.youtube.com/watch?v=Ptauy20rLjg