20 Vegetable Soup Recipes for Spring
Nothing says “spring cleaning” like a detox — cleansing the body from all those carby, sugary, fatty foods you consumed all winter and hid the consequences of beneath baggy sweaters. But don’t worry — we’ve compiled the perfect recipes to flush your system and rid your body of any winter toxins.
Here’s what we looked for: Recipes that were brimming with veggies, low in sodium, had rock-star ingredients and/or healthy fats and ample protein. All nutritional profiles were calculated with low-sodium broth to prevent water retention and bloat.
A flatter stomach and healthier body are only spoonfuls away. Get ready to take it off!
HEALTHY ZUCCHINI AVOCADO SOUP
Nutrition (per 1.5 cup serving): 126 calories, 10 g fat (2 g saturated), 136 mg sodium, 9 g carbs, 3 g fiber, 4 g sugar, 2 g protein
Our love affair with avocados isn’t ending anytime soon. After all, no other fruit is credited with blasting belly fat, increasing satiety and nutrient absorption, boosting caloric burn, preventing disease and more. The best part about our fandom: According to survey results published in Nutrition Journal, regular avocado consumption correlates with improved overall diet quality. Fortunately, there’s no shortage of avocado recipes for weight loss. Start with this one!
Get the recipe from As Easy As Apple Pie.
ROASTED RED PEPPER SQUASH SOUP
Nutrition (per 2 cup serving): 174 calories, 1 g fat (0 g saturated), 290 mg sodium, 39 g carbs, 8 g fiber, 20 g sugar, 6 g protein
With twice the amount of fat-blasting vitamin C and 10 times the vitamin A — a nutrient that that plays a crucial role in reproduction, vision, healthy bone and cell growth and neurological function — red peppers are preferable to green, yellow or orange. In fact, in a recent survey of nutrient density, researchers at William Paterson University ranked red peppers second only to leafy greens. We’ll raises a spoon to that.
Get the recipe from Eat The Gains.
TURKEY MEATBALL AND SPINACH SOUP
Nutrition (per 2 cup serving): 227 calories, 11.4 g fat (3.2 g saturated), 201 mg sodium, 13 g carbs, 1.5 g fiber, 4.2 g sugar, 18 g protein
Meatballs aren’t only for spaghetti, pizza and sauce. This protein-packed, lean-ground-turkey version pairs flawlessly with spinach, carrots, onion, fresh parmesan, garlic, parsley and dried thyme in a light and flavorful soup.
Get the recipe from Damn Delicious.
SMOOTH TOMATO CUCUMBER GAZPACHO
Nutrition (per 1.5 cup serving): 237 calories, 17.6 g fat (2.5 g saturated), 135 mg sodium, 20.2 g carbs, 4 g fiber, 7.6 g sugar, 4 g protein
This gazpacho will do wonders for both your health and summer bod. Tomatoes contain the antioxidant lycopene, which research shows lowers the risk of cardiovascular disease, skin damage and some cancers. Cucumbers, on the other hand, are made up of 96 percent water. They’ll flush you out just as much as your water bottle.
Get the recipe from Just A Little Bit Of Bacon.
ZUCCHINI YELLOW SQUASH SOUP
Nutrition (per 1.5 cup serving): 233 calories, 2.5 g fat (< 1 g saturated), 60 mg sodium, 39.7 g carb, 15.4 g fiber, 5 g sugar, 15.3 protein
What this recipe name doesn’t tell you is that it’s brimming with fiber-packed cannellini beans. But not just any fiber — cannelinni beans contain resistant starch. When we ingest this type of carb, it passes through the small intestines without being digested, keeping our bellies fuller longer. In fact, one study found that replacing just 5 percent of the day’s carbohydrates with a source of resistant starch can boost post-meal fat burn by up to 30 percent!
CAULIFLOWER APPLE SOUP
Nutrition (per 1.5 cup serving): 216 calories, 3.4 g fat (1.9 g saturated), 206 mg sodium, 45 g carbs, 9.2 g fiber, 22 g sugar, 6 g protein
Cauliflowers are like that one friend you can literally take anywhere: They seamlessly blend into every environment. In this case, even one that includes apples.
Get the recipe from Bea’s Cookbook.
GREEN MINESTRONE WITH KALE PISTACHIO PESTO
Nutrition (per 1.5 cup serving ): 151 calories, 8.5 g fat (1.2 g saturated), 372 mg sodium, 17.2 g carbs, 3.3 g fiber, 3.5 g sugar, 4 g protein
Consuming healthy fats like those found in pistachios suppresses appetite, aiding in weight loss. And because pistachios are the lowest calorie nut, they’re the perfect way to reap the slimming benefits in this recipe’s kale pesto.
Get the recipe from Vegetarian Ventures.
GINGER AND SPRING ONION EGG DROP SOUP
Nutrition (per 1.5 cup serving): 59 calories, 1.7 g fat (< 1 g saturated), 261 mg sodium, 6.7 g carbs, 1.5 g fiber, 2.2 g sugar, 5 g protein
Suffering from tummy trouble? This low-calorie soup contains ginger, which has been proven to calm an upset stomach. In fact, a study in the British medical journal Lancet found that the spice was more effective than Dramamine in reducing motion sickness. Because it has just 59 calories per serving, you can enjoy a bowl any time of day without ruining your body goals.
Get the recipe from A Saucy Kitchen.
CREAMLESS CREAM OF ASPARAGUS SOUP
Nutrition (per 1.5 cup serving): 114 calories, 4.8 g fat (3 g saturated), 112 mg sodium, 13.7 g carbs, 3.3 g fiber, 2.1 g sugar, 5.4 g protein
As if “creamless” wasn’t indication enough, this recipe is a definite green light. And because asparagus hits farmers’ markets as soon as April, you don’t have to wait to enjoy its plethora of weight-loss benefits. Each spear is packed with waist-cinching fiber, as well as bone-healthy calcium, immunity-boosting vitamin C, energy-sustaining iron and vision-protecting vitamin A. So many nutrients for such little caloric cost (27 calories per cup), what’s not to love? But wait, there is more: A 2010 study by the Department of Pharmacology at Kasturba Medical College found that asparagus helps to detox your system, cleansing it from harmful toxin and bloat-inducing waste.
Get the recipe from A Head of Thyme.
CREAMY PARSNIP AND APPLE SOUP
Nutrition (per 1.5 cup serving): 296 calories, 6.5 g fat (2.1 g saturated), 399 mg sodium, 53 g carbs, 6 g fiber, 11.8 g sugar, 9 g protein
An apple a day does more than keep the doctor away. In fact, when you consume their skin, you can not only increase lean body muscle but burn more calories. And according to a study in BMJ, eating whole fruits, particularly apples, lowers your risk of type 2 diabetes. We can think of few better ways to enjoy the famous fruit than in this rich, creamy soup.
Get the recipe from Cooking WIth Curls.
DETOX CROCKPOT LENTIL SOUP
Nutrition (per 1.5 cup serving): 361 calories, 14.5 g fat (2 g saturated), 110 mg sodium, 47.6 g carbs, 12 g fiber, 6.6 g sugar, 13.5 g protein
Crock pots make life so much easier — especially when lentils are involved. Gut-friendly, energy-boosting, heart-healthy, and belly-shrinking, these legumes are a dietary force to be reckoned with. Throw the ingredients in the pot, run off to work and come home to a wholesome, cleansing meal. Rapid weight loss doesn’t get much easier than that.
Get the recipe from Pinch of Yum.
SPRING VEGETABLE ZUCCHINI NOODLE SOUP
Nutrition (per 1.5 cup serving): 80 calories, 2.3 g fat (0 g saturated), 390 mg sodium, 13.3 g carbs, 3.3 g fiber, 4.5 g sugar, 3.3 g protein
Zoodles are rescuing pasta lovers everywhere from abstinence of their favorite food. A sneaky subsitute for spaghetti noodles, they allow you to enjoy traditional carb-laden dishes for a fraction of the calories. This light and refreshing soup is the perfect way to ease your body into lighter summer fare.
Get the recipe from Two Peas and Their Pod.
CHICKEN AND RICE SOUP WITH KALE AND ARTICHOKE HEARTS
Nutrition (per 1.5 cup serving): 182 calories, 5 g fat (1.1 g saturated), 65 mg sodium, 17.5 g carbs, 3 g fiber, 2.2 g sugar, 16 g protein
If you want to flatten your belly before summer, this soup boasts the perfect fat, carb and protein ratio that’ll fill you up without filling you out. Even better, it contains a major weight-loss weapon: artichokes. The superveg not only acts as a natural diuretic but also promotes the digestion of fat. And the more fat you digest, the less you’ll find clinging to your belly and thighs. For more ways to ditch unwanted flab, check out these 44 Ways to Lose 4 Inches of Body Fat.
Get the recipe from Coffee and Crayons.
TURMERIC ROAST VEGETABLE SOUP
Nutrition (per 1.5 cup serving): 143 calories, 3.1 g fat (< 1 g saturated), 72 mg sodium, 26.7 g carbs, 5.2 g fiber, 4.4 g sugar, 3.6 g protein
You probably know about turmeric’s plethora of health benefits, and we’re giving you one more reason to enjoy it. In this recipe, the superspice is pureed with carrots, potatoes, leeks and broccoli and topped with rosemary and thyme to create a hearty bowl of happiness.
Get the recipe from Imbue Beautiful.
QUINOA VEGETABLE SOUP WITH KALE
Nutrition (per 1.5 cup serving): 225 calories, 6.9 g fat (1 g saturated), 379 mg sodium, 32 g carb, 7 g fiber, 2.8 g sugar, 9 g protein
Kale and quinoa have received more fame in the nutritional world over the past few years than Tom Brady’s last Super Bowl performance. And these nutritional superstars are certainly worthy of their renown. From waist-shrinking fiber and heart-healthy omega-3s to a slew of vitamins and metabolism-boosting protein, the duo is a dietary match made in heaven.
Get the recipe from Cookie and Kate.
GINGER CARROT SOUP
Nutrition (per 1.5 cup serving ): 350 calories, 30.7 g fat (26 g saturated), 269 mg sodium, 20.3 g carbs, 5 g fiber, 8.6 g sugar, 3.6 g protein
Carrots’ naturally sweet flavor is complemented by ginger’s spicy flavor in this brilliant bowl. Not to mention that the root veggie promotes vibrant skin, improves digestion, banishes bloat, rids the body of toxins, increase heart health, protects vision and more!
Get the recipe from PaleOMG.
THAI PEA SOUP
Nutrition (per 1.5 cup serving): 226 calories, 18.6 g fat (18.4 g saturated), 47 mg sodium, 9.3 g carbs, 2.6 g fiber, 2.9 g sugar, 4.4 g protein
This recipe calls for coconut milk, which is made by soaking coconut flesh in hot water and skimming off the cream that rises to the top. Coconut milk shares the many benefits of coconut oil, including its rich concentration of medium chain triglycerides (MCT). Unlike most fats that are stored in the body’s adipose tissue, MCTs are broken down for energy. Better yet, research shows that consuming foods with MCTs can curb appetite, causing you to consume significantly less calories later on.
Get the recipe from Running To The Kitchen.
DETOX VEGETABLE SOUP
Nutrition (per 2 cup serving): 115 calories, 2.8 g fat (< 1 g saturated), 349 mg sodium, 20.8 g carb, 5.6 g fiber, 8.5 g sugar, 5 g protein
Because this soup contains eight different vegetables (and a ton of flavor), you can consume two heaping bowls for just 115 slimming calories.
Get the recipe from The Healthy Maven.
LEMONY CHICKEN SPRING VEGGIE SOUP
Nutrition (per 2 cup serving): 347 calories, 11.4 g fat (3.6 g saturated), 138 mg sodium, 39.5 g carb, 6.3 g fiber, 2.9 g sugar, 22 g protein
You’ve probably downed a glass of lemony detox water a time or two, so why not down this lemony soup? The citrus fruit contains pectin, a dietary fiber that supports digestion and purges the body of harmful substances.
Get the recipe from The Cozy Apron.
HEALING LENTIL SOUP WITH TURMERIC AND VEGETABLES
Nutrition (per 1.5 cup serving): 164 calories, 2.8 g fat (2.1 g saturated), 204 mg sodium, 25,7 g carbs, 11.6 g fiber, 3.1 g sugar, 10 g protein
From soothing inflammation, shrinking your belly, boosting brain power and preventing cancer to beating depression, turmeric is the most potent spice out there. In fact, a study published in the journal Phytotherapy Research examined volunteers with major depressive disorder and the researchers concluded that the study provided first clinical evidence that “curcumin may be used as an effective and safe therapy for treatment in patients with mild depression.” Heal your body and mind with this fiber-packed, low-cal lentil soup.
Get the recipe from Well and Full.