Cook This!

30 Vegetarian Soups for Weight Loss

Because chicken noodle is so overrated…

Cook This!

30 Vegetarian Soups for Weight Loss

Because chicken noodle is so overrated…

It’s finally that time of year—when rainbow leaves scatter the streets and the chill beats the heat, carving out the perfect setting for hayrides, costume shopping, and Oktoberfest. But what we here at Eat This, Not That! love most about autumn is the harvest of full-bodied fruits and veggies, like braeburn apples and butternut squash, that the season brings. And after all the fall festivities, nothing beats coming to a big bowl of comforting soup.

To celebrate the equinox, we let fresh produce steal the spotlight and stirred up this list of delectable vegetarian soup recipes that’ll definitely get you souper excited for fall. (P.S.—All are low in fat and crafted with low-sodium vegetable broth and no added sodium, so feel free to indulge without worrying about your waistline!)

1

Vegan White Bean & Roasted Butternut Squash Soup

Serves: 8

Nutrition (always per serving): 257 calories, 2 g fat, 0 g saturated fat, 275 mg sodium, 47.4 g carbs, 10.8 g fiber, 4.4 g sugar, 15.4 g protein

This hearty soup blends butternut squash and protein-packed white beans to create a filling meal that satisfies during any time of day. While it may set you back 257 calories, this meatless stew boasts almost 11 grams of fiber and 15.4 grams of protein, which will help ward off the afternoon slump. This recipe totally sounds like our next go-to lunch.

Get the recipe from Ambitious Kitchen.

2

Cream of Mushroom Soup

Serves: 6

Nutrition: 171 calories, 12.7 g fat, 2.2 g saturated fat, 96 mg sodium, 8.8 g carbs, 0.8 g fiber, 1.7 g sugar, 5.4 g protein (calculated with 3/4 cup cashews and olive oil instead of butter)

Crimini mushrooms marinate in a concoction of cashew cream and savory shallots, garlic, and thyme to create this comforting classic without all the toxic additives found in its canned cousin. While lightly drizzling truffle oil onto your serving is totally optional, we love how it enhances the fungi’s robustness. We calculated this recipe with extra virgin olive oil instead of butter to keep it vegan and low in saturated fat and cholesterol.

Get the recipe from Against All Grain.

3

Simple Cauliflower Soup with Frizzled Leeks and Capers

Serves: 8

Nutrition: 106 calories, 4.9 g fat, 2.2 g saturated fat, 222 mg sodium, 11.4 carbs, 1.9 g fiber, 2.9 g sugar, 3.8 g protein

Cauliflower florets and Yukon gold potatoes lend this soup its divine creaminess without the belly fat-forming heavy cream. The frizzled leeks and capers add a tasty crunch to this luscious soup, which is spiced with Dijon mustard, nutmeg, and punch-packing cayenne.

Get the recipe from A Beautiful Plate.

4

Vegan Tomato, Chickpea, and Sweet Potato Soup

Serves: 6

Nutrition: 336 calories, 5.6 g fat, 0.6 g saturated fat, 91 mg sodium, 57.6 g carbs, 15.7 g fiber, 13.4 g sugar, 16.1 g protein (calculated without optional garnishes)

Succulent sweet potato and fresh basil mesh with savory spices to create this perfect sweet-salty combo. This stew packs in satiating chickpeas and vegetables like peppers and carrots, as well as 85 percent of your daily vitamin A value—making it a super tasty way to get your fiber-filled veggie fix!

Get the recipe from Ambitious Kitchen.

5

Broccoli Cheese Soup

Serves: 8

Nutrition: 158 calories, 7.8 g fat, 4.7 g saturated fat, 287 mg sodium, 11.7 g carbs, 1.5 g fiber, 4.9 g sugar, 10.4 g protein

If you’re craving comfort, but not up for pressing pause on your diet with a cheat meal, opt for this heavenly broccoli cheddar brew. We calculated this recipe with only three tablespoons of butter instead of the five the original calls for, as well as low-fat cheddar and 2% milk—warding off a bunch of fat calories while still remaining true to the soup’s silky smooth texture we know and love. A total win-win.

Get the recipe from Averie Cooks.

6

Lemon Coconut Lentil Soup

Serves: 8

Nutrition: 234 calories, 4.6 g fat, 3.4 g saturated fat, 100 mg sodium, 35 g carbs, 15.8 g fiber, 4 g sugar, 13.2 g protein (calculated with light coconut milk)

This recipe uses fat blasting coconut oil to sauté the garlic and veggies with smoked paprika, cumin, and coriander. While the spices add a kick, the coconut milk’s creaminess marries the array of flavors flawlessly. Besides being delicious, this soup is high in thiamin and manganese, as well as packs in almost 16 grams of fiber and 13.2 grams of protein, which will certainly keep you full until dinnertime.

Get the recipe from Begin With Nutrition.

7

Vegan Garam Masala Carrot Soup

Serves: 6

Nutrition: 139 calories, 7.6 g fat, 6.2 g saturated fat, 100 mg sodium, 17.6 g carbs, 3.6 g fiber, 8.7 g sugar, 1.3 g protein (calculated with light coconut milk)

This warmly spiced soup is ideal for those chilly fall and winter nights spent under the covers. Caramelizing the yellow onions and carrots before adding them to the blender lends this broth its deep richness. And the addition of garam masala, a spice blend similar to but more delicate than curry, ensures you don’t have to leave your house for some aromatic Indian fare.

Get the recipe from A Beautiful Plate.

8

Maple Butternut Squash and Apple Soup

Serves: 12

Nutrition: 116 calories, 0.2 g fat, 0 g saturated fat, 58 mg sodium, 28.7 g carbs, 4.7 g fiber, 8.8 g sugar, 2.8 g protein

You know fall has arrived when you find yourself trekking to the farmer’s market for butternut squash, braeburn apples, and maple syrup. And when we’ve finally picked up these sensational seasonal ingredients, we can’t pass up making this decadently sweet soup (which, by the way, has massive amounts of vitamin A and C). For this recipe, we decided to use only one tablespoon of maple syrup, keeping the sugar low and the health benefits high.

Get the recipe from Ambitious Kitchen.

9

Roasted Sunchoke Soup With Caramelized Shallots

Serves: 8

Nutrition: 126 calories, 4.1 g fat, 1.7 g saturated fat, 63 mg sodium, 20.3 g carbs, 2.2 g fiber, 10.2 g sugar, 2.5 g protein

Fun fact: Sunchokes, more commonly known as Jerusalem artichokes, are neither from Jerusalem nor are artichokes. They’re actually a type of sunflower tuber native to North America, and unlike most tubers, they store their carbs in the form of inulin—which barely raises blood sugar or trigs. In this dish, roasted sunchokes deliver a hefty dose of anemia-fighting iron and fat-burning thiamin, as well as a deep, nutty flavor. To finish it off, caramelized shallots, AKA fried onions’ more sophisticated cousin, top off this creamy soup.

Get the recipe from A House in the Hills.

10

Autumn Minestrone Soup

Serves: 10

Nutrition: 230 calories, 2.1 g fat, 0 g saturated fat, 111 mg sodium, 42.8 g carbs, 9.4 g fiber, 5.2 g sugar, 11.5 g protein (calculated without optional pasta)

What’s better than a hearty vegetable soup to welcome the fall? Not much, we’d say. This stew uses everything but the kitchen sink—from robust kidney beans and veggies like kale and zucchini to resistant starches like butternut squash and Yukon gold potatoes. Load up on a bowl or two of this nutrient-rich stew to fight off any free radicals that might sabotage this weekend’s pumpkin picking plans.

Get the recipe from Cooking Classy.

11

Creamy Asparagus Soup

Serves: 6

Nutrition: 94 calories, 4.3 g fat, 2.7 g saturated fat, 129 mg sodium, 7.8 g carbs, 2.4 g fiber, 3.5 g sugar, 3.1 g protein (calculated with whole milk instead of heavy cream)

Splendidly rich and creamy, you’d never think this soup contains only 94 calories and 4.3 grams of fat. We subbed heavy cream for whole milk, keeping the texture a bit lighter, but no less delightful. The simple spices allow the asparagus to shine, proving that the seemingly springtime veggie can be enjoyed all year around.

Get the recipe from The Corner Kitchen.

12

Tomato Basil Orzo Soup

Serves: 10

Nutrition: 179 calories, 2.6 g fat, 1.5 g saturated fat, 177 mg sodium, 31.1 g carbs, 2 g fiber, 13.9 g sugar, 5.2 g protein (calculated with organic low sodium tomato sauce)

This soup blends the all-time favorite combo of tomato and basil with tummy-filling orzo pasta. The lycopene-rich tomatoes color this soup bright red, as well as help lower your risk of developing certain cancers, cardiovascular disease, and skin damage.

Get the recipe from Crème de la Crumb.

13

Superfood Quinoa Soup

Serves: 7

Nutrition: 161 calories, 3.7 g fat, 0 g saturated fat, 124 mg sodium, 27.1 g carbs, 4.7 g fiber, 4 g sugar, 5.6 g protein

The superman of soups, all hail this delicious concoction of superfoods. This pick mixes some our favorite veggies like kale and broccoli with crunch-inducing chopped cabbage and quinoa. One serving of this goodness provides you with 100% of your total daily value of vitamin C to help you fight off that cold fast.

Get the recipe from Damn Delicious.

14

Mexican Vegetable Soup

Serves: 8

Nutrition: 103 calories, 3.1 g fat, 0 g saturated fat, 106 mg sodium, 17.6 g carbs, 3.9 g fiber, 6.6 g sugar, 2.8 g protein

Did you know that about nine out of ten Americans don’t get their daily recommended dose of fruits and veggies? Well, this recipe will definitely help boost up your veggie count as well as your levels of vitamins A, C, and B6. Similar to minestrone, this soup packs in a whole lot of veggies, but with an added kick of Southwestern staples like lime, cilantro, and green chilies.

Get the recipe from Cooking Classy.

15

Immunity Boosting Miso Soup

Serves: 5

Nutrition: 84 calories, 5.7 g fat, 0.9 g saturated fat, 287 mg sodium, 5.7 g carbs, 1.3 g fiber, 2.2 g sugar, 3.5 g protein (calculated with 1 teaspoon miso paste)

Mix up your weeknight dinners by adding some umami flavors with the digestive system-stimulating and immune system-strengthening powers of miso. Miso, a complete protein, harmonizes with toasted sesame seed oil and fresh ginger root in this bowl and provides a generous amount of nutrients for only 84 calories.

Get the recipe from Begin With Nutrition.

16

Skinny Carrot Potato Soup with Honey Cream

Serves: 8

Nutrition: 150 calories, 4.6 g, 2.9 g saturated fat, 220 mg sodium, 24.1 g carbs, 4.3 g fiber, 9 g sugar, 2.9 g protein

Don’t fret the fancy name—this soup is super easy to make, and all it requires is an oven and a blender. Carrots and Russet potatoes blend together with minced ginger and cayenne to create this ultra creamy yet low-cal consommé. It’s garnished with honey cream, a fusion of honey and sour cream (our low-fat rendition uses Greek yogurt instead), which complements the carrot.

Get the recipe from Averie Cooks.

16

Curried Pumpkin Soup

Serves: 6

Nutrition: 111 calories, 2.6 g fat, 1.4 g saturated fat, 113 mg sodium, 22.2 g carbs, 5.2 g fiber, 12.9 g sugar, 1.5 g protein

Fall totally calls for apple and pumpkin picking, and what better way to enjoy the fruits of your labor than by whipping up some cozy soup? Apples, cinnamon, and pumpkin puree are laced with robust curry in this crowd-pleasing pick. So next time you’re planning a season-themed get together, don’t forget to include this soup on the menu. Just remember to toast some slices of whole-grain bread before digging in, because wiping the bowl clean is totally not optional!

Get the recipe from The Corner Kitchen.

17

French Vegetable Soup

French Vegetable Soup

Serves: 4
Nutrition: 249 calories, 3.9 g fat (0.6 g saturated fat), 803 mg sodium, 51.1 g carbs, 7.8 g fiber, 8 g sugar, 5 g protein (calculated with 5 carrots, 2 garlic cloves, 1 tablespoon olive oil and 1 ½ teaspoons salt)

Despite containing a simple medley of leeks, carrots, fennel, and potatoes, this soup has an amazing depth of flavor from the added herbs and long cook time. The added health benefits are also far from simple. Leeks are high in inulin, a prebiotic that serves as food for probiotics, i.e. your good gut bacteria. In addition to promoting a healthy gut flora, inulin can stimulate your bone health by enhancing calcium absorption, according to a study in The American Journal of Clinical Nutrition. Another food that is great for your gut? Yogurt! One of the key ingredients in our smoothies for weight loss.

Get the recipe from Gourmande in the Kitchen.

18

Chipotle Black Bean Tortilla Soup

Chipotle Black Bean Tortilla Soup

Serves: 5
Nutrition: 228 calories, 2 g fat (0 g saturated fat), 906 mg sodium, 47.3 g carbs, 10.4 g fiber, 7.8 g sugar, 10.4 g protein (calculated with avocado oil and no additional serving options)

Skip out on your next Chipotle run and whip up this chipotle black bean soup instead. Super simple to make in just a single pot, it’s teeming with spices and packed with fiber and protein. Top it off with some ripe avocado, a fruit that can help lower “bad” cholesterol levels enough to significantly reduce the risk of heart disease, and then check out some more avocado recipes for weight loss.

Get the recipe from Minimalist Baker.

19

Slow Cooker French Onion Soup

Serves: 10

Nutrition: 109 calories, 5.6 g fat, 3.1 g saturated fat, 236 g sodium, 6.3 g carbs, 1 g fiber, 2.7 g sugar, 7.9 g protein (calculated with 2 tablespoons butter, light Swiss, and without bread)

French onion—the ultimate sweet yet savory, ooey-gooey comfort soup—is made skinny with only a few swaps. Traditionally, this pub classic is made with Gruyere cheese, but we subbed that for light Swiss to keep some calories off our waistline. And we only used two tablespoons of butter, as well as omitted the French bread. But, if you’re absolutely dying to dip, opt for whole-grain bread that will keep you full longer.

Get the recipe from Crème de la Crumb.

20

Garden Harvest Zoodle Soup

Serves: 2

Nutrition: 60 calories, 2.8 g fat, 16 mg sodium, 8.6 g carbs, 2.6 g fiber, 4.9 g sugar, 2.4 g protein

Invest in a budget-friendly veggie spiralizer and make all your pasta-loving dreams come true. Swapping noodles for, well, zoodles (zucchini strings, essentially) saves you a whole bunch of carbs and gluten. Not only is this soup ready in a jiffy, it requires only five ingredients that are ubiquitous to any wholesome kitchen.

Get the recipe from Easy Peazy Mealz.

21

Cream of Celery Soup

Serves: 4

Nutrition: 171 calories, 10.7 g fat, 1.6 g saturated fat, 120 mg sodium, 15.5 g carbs, 2 g fiber, 5.3 g sugar, 3.5 g protein (subbed skim milk for whole and 3 tablespoons olive oil for butter)

Sure, you’ve heard of cream of broccoli or cream of mushroom—but cream of celery? We’re keeping this list #notsobasic; and don’t knock this one till you try it. This Irish-inspired brew calls for celery of course, whole milk, and butter, which we substituted with skim milk and olive oil (to keep the saturated fat content low), respectively. A dash or two of nutmeg ties all of these quirky ingredients together into a totally palatable appetizer.

Get the recipe from An Edible Mosaic.

22

Tomato Spinach Tortellini Soup

Serves: 10

Nutrition: 199 calories, 2.9 g fat, 0 g saturated fat, 226 mg sodium, 35.5 g carbs, 1.9 g fiber, 8.2 g sugar, 3.3 g protein (calculated with skim milk)

Give your wallet a break from that Italian spot you’ve been hitting up one too many times this week. Once you cook up this soup, you won’t want to leave your house for some cheesy tomato-y fare for a while. Wilted spinach leaves wrap around cheese-stuffed tortellini and fire-roasted tomatoes, totally revamping the traditional tomato soup. And yes, it tastes as addictive as it sounds.

Get the recipe from Crème de la Crumb.

23

Sopa De Fideo

Serves: 10

Nutrition: 168 calories, 3 g carbs, 0 g saturated fat, 89 g sodium, 29.2 g carbs, 2.4 g fiber, 3.2 g sugar, 4.9 g protein

If you’re a fan of Mexican food, this is a must-try. This soup is loaded with vermicelli noodles, crushed tomatoes, garlic, and zesty jalapeno for the perfect amount of kick. Enjoy this Mexican spaghetti-marinara spinoff with the toppings of your choice (we like avocado and cilantro).

Get the recipe from Fearless Homemaker.

24

Parmesan Potato and Cauliflower Soup

Serves: 10

Nutrition: 176 calories, 5 g fat, 3.3 g saturated fat, 286 mg sodium, 22.8 g carbs, 3.9 g fiber, 3.9 g sugar, 10.9 g protein (subbed skim milk for whole)

Grainy cauliflower, filled with fiber and vitamins C and B, is a wonderful substitute for starchy refined carbs—so no need for any of those in this pick. The cruciferous veggie brilliantly blends with protein-packed russet potatoes and parmesan to create this creamy goodness. We subbed whole milk with skim to trim some fat off this recipe.

Get the recipe from Five Heart Home.

25

Polish Cold Beet Soup

Serves: 8

Nutrition: 111 calories, 2.6 g fat, 1.6 g saturated fat, 206 mg sodium, 15.8 g carbs, 2.5 g fiber, 11.7 g sugar, 7.2 g protein (calculated with greek yogurt instead of sour cream)

Similar to red borscht, this magenta broth speckled with fresh dill is a feast for all the senses. It is best served cold, so it’s perfect for both warm summer days as well as cooler months—especially when you’re desperately trying to escape the artificial heat blasting in your office.

Get the recipe from An Edible Mosaic.

26

Favorite Lentil Soup

Serves: 10

Nutrition: 169 calories, 5.5 g fat, 0.8 g saturated fat, 100 mg sodium, 22.5 g carbs, 9.4 g fiber, 4.3 g sugar, 7.7 g protein

Lentils provide at least nine essential vitamins and minerals, as well as protein and fiber, deeming it a total fat-blasting superfood. And we love this rendition that’s spruced up with dried tarragon, thyme, and smoked paprika. Yum!

Get the recipe from The First Mess.

27

Moroccan Soup with Kale and Chickpeas

Serves: 12

Nutrition: 208 calories, 3.6 g fat, 0 g saturated fat, 85 mg sodium, 37.1 g carbs, 9.4 g fiber, 7.5 g sugar, 9.1 g protein (calculated with half the amount of chickpeas called for)

With health foodies everywhere hyping up the Mediterranean diet, there’s no reason not to try this Moroccan-inspired dish. It stays true to its title by including exotic flavors like whole cinnamon sticks and stringy saffron threads. Plus, it’s chock full of colorful mix-ins like verdant kale, bright butternut squash, and crimson fire-roasted tomatoes—so you can taste the rainbow in every bite.

Get the recipe from Foodie Crush.

28

Roasted Red Pepper Soup with Cheesy Herb and Garlic Croutons

Serves: 6

Nutrition: 148 calories, 9.1 g fat, 2.4 g saturated fat, 175 mg sodium, 13.5 g carbs, 2.5 g fiber. 4.6 g sugar, 3 g protein (calculated with 1/4 cup Go Veggie! cream cheese)

As if roasted red pepper soup doesn’t sound delectable enough, this recipe adds some serious crunch with cheesy herb-spiced croutons. The best part? Even our vegan and lactose-free friends can enjoy this one because it’s made with Go Veggie! dairy-free grated parmesan and cream cheeses.

Get the recipe from An Edible Mosaic.

29

Persian-style Cucumber Yogurt Soup

Serves: 5

Nutrition: 127 calories, 3.6 g fat, 0 g saturated fat, 44 mg sodium, 14.5 g carbs, 1.8 g fiber, 9.2 g sugar, 12.3 g protein (calculated with plain Greek yogurt and chopped walnuts)

Delightfully refreshing and slightly tart, this chilled soup is equally enjoyable on its own or as a side. We used Greek yogurt to up the protein factor as well as chopped antioxidant-rich walnuts for their omega-3s and fat-blasting properties. Invigorating Middle-eastern flavors like dill, mint, and Persian cucumbers mingle with the distinctive taste of rose water for a perfect afternoon pick-me-up.

Get the recipe from Gourmande in the Kitchen.

30

Ginger Carrot Soup

Serves: 12

Nutrition: 136 calories, 6 g fat, 2.5 g saturated fat, 178 mg sodium, 16.3 g carbs, 2.4 g fiber, 8.8 g sugar, 4.1 g protein

Another one of our favorite combos, ginger and carrot, is complemented with fresh thyme sprigs and EVOO in this silky soup that’s low in cals and high in vitamin A and minerals like manganese, which helps regulate blood sugar and protects against free radicals. Top your bowl with a dollop of yogurt and a few sprinkles of thyme for some extra creamy goodness that just craves a dunk of bread.

Get the recipe from Foodie Crush.