Healthy Vegetable Soup Recipe (Low-Calorie, Filling & Supports Your Weight Loss Goals)

Prep Time: 15 minutes | Cook Time: 30 minutes | Total Time: 45 minutes | Servings: 6 | Calories: 85 kcal per serving

This vegetable soup is packed with nutrients and very low in calories. It fills you up without weighing you down. When you are trying to lose weight, having filling low-calorie meals makes everything easier.

This soup is loaded with vegetables, herbs, and spices. It tastes good and keeps you satisfied. You can eat a big bowl and still stay within your calorie goals.

Forty-five minutes and you have six servings of healthy soup ready. Make it on Sunday. Eat it all week.

Why You Will Love This Recipe

This vegetable soup supports healthy eating habits. Here is what makes it helpful for weight loss.

It is very low in calories. One big bowl has only 85 calories. You can eat until you are full without guilt.

It is packed with fiber. The vegetables provide tons of fiber that keeps you feeling full longer. Less hunger between meals.

It has real flavour. This is not bland diet food. The herbs and spices make it actually taste good.

You can eat unlimited amounts. When you need a snack or want more food, have another bowl. It will not ruin your progress.

It is easy to make in bulk. One batch gives you six servings. Perfect for meal prep and busy weeks.

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, diced
• 3 cloves garlic, minced
• 2 stalks celery, chopped
• 2 medium carrots, sliced
• 1 medium zucchini, chopped
• 1 cup green beans, cut into 1-inch pieces
• 1 can (400g) diced tomatoes
• 6 cups (1.4L) vegetable broth or chicken broth (low-sodium)
• 2 cups chopped cabbage
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• ½ teaspoon paprika
• ½ teaspoon black pepper
• ¼ teaspoon cayenne pepper (optional)
• Salt to taste
• Fresh parsley for garnish

Equipment Needed

• Large pot or Dutch oven
• Sharp knife
• Cutting board
• Wooden spoon
• Measuring cups and spoons
• Can opener
• Ladle
• Storage containers

Instructions

Step 1: Heat the olive oil in a large pot over medium heat.

Step 2: Add the diced onion, celery, and carrots. Cook for 5 minutes until the vegetables start to soften.

Step 3: Add the minced garlic. Cook for 30 seconds until fragrant.

Step 4: Add the zucchini, green beans, and chopped cabbage. Stir everything together.

Step 5: Pour in the diced tomatoes with their juice and the vegetable broth.

Step 6: Add the basil, oregano, paprika, black pepper, and cayenne if using.

Step 7: Bring the soup to a boil over high heat.

Step 8: Once boiling, reduce the heat to medium-low. Cover the pot.

Step 9: Simmer for 20 to 25 minutes. The vegetables should be tender but not mushy.

Step 10: Taste and add salt if needed. The amount depends on your broth.

Step 11: Ladle into bowls. Garnish with fresh parsley if desired.

Step 12: Store leftovers in sealed containers in the fridge for up to 5 days.

@wakefieldfoodie

Substitutes & Swaps

Olive oil: Use cooking spray to make it even lower calorie. Or skip oil completely and sauté in a little broth.

Vegetables: Use whatever you have. Bell peppers, mushrooms, spinach, kale, cauliflower all work. More variety is better.

Vegetable broth: Chicken broth works. Bone broth adds protein. Water with bouillon cubes works too.

Canned tomatoes: Fresh tomatoes chopped work. Or use tomato sauce for a smoother soup.

Dried herbs: Fresh herbs are even better. Use three times more fresh than dried.

Variations

Spicy Metabolism Soup: Double the cayenne pepper. Add diced jalapeños. Spicy foods may slightly boost metabolism.

Protein-Packed Soup: Add 2 cups cooked chicken breast or white beans. More protein keeps you full longer.

Italian Vegetable Soup: Add Italian seasoning and a Parmesan rind while simmering. Remove rind before serving.

Asian-Inspired Soup: Use ginger instead of basil. Add soy sauce and sesame oil. Top with green onions.

Creamy Vegetable Soup: Blend half the soup until smooth. Stir back in for creamier texture without cream.

Tips & Tricks

Cut vegetables evenly. Same-sized pieces cook at the same rate. No raw carrots and mushy zucchini.

Do not overcook the vegetables. They should be tender but still have texture. Mushy vegetables are not appetizing.

Use low-sodium broth. This lets you control the salt level. Too much sodium causes water retention.

Make a big batch. This soup tastes better the next day. Make it Sunday and eat it all week.

Add protein if needed. Plain vegetables alone might not keep you full. Add chicken, beans, or tofu for staying power.

Drink a glass before meals. Having soup before your main meal helps you eat less overall.

Keep it interesting. Change up the vegetables each time. Different colours and types keep you from getting bored.

Nutrition Information (Per Serving)

Nutrient	Amount
Calories	85 kcal
Total Fat	2g
Saturated Fat	0g
Carbohydrates	14g
Fibre	4g
Sugars	7g
Protein	3g
Sodium	420mg

Nutrition is based on one serving (about 1½ cups) made with vegetables, low-sodium broth, and minimal oil.

Frequently Asked Questions (FAQs)

Will this soup actually help me lose weight?

No single food causes weight loss. But eating low-calorie, high-fiber foods like this soup helps you feel full while eating fewer calories overall. That supports weight loss when combined with healthy eating habits.

Can I eat as much as I want?

The soup is very low in calories so you can eat large portions. But balance is important. Eat a variety of foods for complete nutrition.

How much weight will I lose?

Weight loss depends on many factors including overall diet, exercise, sleep, and individual metabolism. This soup is a helpful tool but not a magic solution.

Can I eat only this soup?

No. Eating only soup is not healthy or sustainable. Use this as part of a balanced diet with protein, healthy fats, and whole grains.

How often should I eat this?

As often as you like. Many people eat it once or twice daily as a meal or snack while trying to lose weight.

Does it really burn belly fat?

No food specifically burns belly fat. You lose fat from your whole body through a calorie deficit. This soup helps by being filling and low-calorie.

Can I freeze this soup?

Yes. Freeze in portions for up to 3 months. Thaw overnight in the fridge and reheat on the stove.

The Soup That Supports Your Goals

Losing weight is hard. Having easy, filling, low-calorie options makes it easier. This soup gives you something satisfying to eat when you are hungry without derailing your progress.

Make a big pot this week. Have it ready when hunger hits. Use it as one tool in your healthy eating plan.

Made this soup? Tell me in the comments what vegetables you added and how it helped your healthy eating. I want to hear about everyone’s experience.