Top 5 best soups for weight loss
1. GREEN SPLIT PEA SOUP
You can substitute yellow split peas for green ones. The soup will be just as tasty but will
be a golden yellow color. If you have an immersion blender, skip Step 3 and puree the soup
in the pot.
be a golden yellow color. If you have an immersion blender, skip Step 3 and puree the soup
in the pot.
INGREDIENTS
½ teaspoon olive oil
6 ounces turkey bacon, chopped 2 medium carrots, chopped
1 small onion, chopped
1 stalk celery, chopped
Salt and black pepper
1¼ cups green split peas, washed and picked over 1 teaspoon fresh mint or ½ teaspoon dried
Salt and black pepper
1¼ cups green split peas, washed and picked over 1 teaspoon fresh mint or ½ teaspoon dried
4 cups reduced-sodium chicken or vegetable broth
2 slices high-fiber bread, toasted and cut into triangles Warm the oil in a medium saucepan
over medium-low heat. Add the turkey bacon, carrots, onion, and celery; season with salt
and pepper. Cook for 5 minutes, stirring often.
Add the split peas, mint, and broth. Bring to a boil; reduce the heat to a simmer and cook
for 40 minutes, stirring often and adding up to 1 cup of water to maintain a soupy
consistency.
Using a mug or ladle, remove about half of the soup. Puree it in a blender and return it to
the pot. Warm it through, adding more broth if the soup seems too thick. Adjust the
seasonings if necessary.
Serve with the toast triangles.
NUTRITION INFO: 390 calories, 28 grams protein, 51 grams carbs, 7 grams fiber, 7
grams fat
2 slices high-fiber bread, toasted and cut into triangles Warm the oil in a medium saucepan
over medium-low heat. Add the turkey bacon, carrots, onion, and celery; season with salt
and pepper. Cook for 5 minutes, stirring often.
Add the split peas, mint, and broth. Bring to a boil; reduce the heat to a simmer and cook
for 40 minutes, stirring often and adding up to 1 cup of water to maintain a soupy
consistency.
Using a mug or ladle, remove about half of the soup. Puree it in a blender and return it to
the pot. Warm it through, adding more broth if the soup seems too thick. Adjust the
seasonings if necessary.
Serve with the toast triangles.
NUTRITION INFO: 390 calories, 28 grams protein, 51 grams carbs, 7 grams fiber, 7
grams fat
2. MANHATTAN-STYLE CHICKEN-CORN CHOWDER
Depending on the season and your locale, fresh clams can be hard to come by, so chicken
makes a great replacement in this satisfying chowder. You can also use chunks of salmon
fillet.
makes a great replacement in this satisfying chowder. You can also use chunks of salmon
fillet.
INGREDIENTS
Cooking spray
2 slices turkey bacon, diced (optional) 4 cups diced unpeeled potatoes (any kind) 1 cup
chopped onion
1 cup diced red bell pepper
2 tablespoons tomato paste
1¼ cups canned diced tomatoes
1¼ cups canned diced tomatoes
4 cups reduced-sodium chicken broth
9 ounces skinless chicken breast, cut into bite-size pieces 1½ cups corn kernels, frozen or
canned 2 tablespoons chopped fresh tarragon or 2 teaspoons dried Salt and black pepper
Heat a soup pot over medium heat. Mist it with cooking spray. Add the bacon, if using, and
cook until crisp. Remove and set aside.
Add the potatoes, onions, and bell pepper. Cook, stirring often, until they begin to brown,
about 6 minutes. Add the tomato paste and stir to coat the vegetables. Stir in the diced
tomatoes, including the juice, and the broth. Bring to a boil.
Stir in the chicken, corn, and tarragon. Reduce the heat and simmer, uncovered, until the
broth has thickened and the chicken is cooked through, about 20 minutes.
Season to taste with salt and pepper. Ladle into four bowls and garnish with the bacon, if
desired.
NUTRITION INFO: 360 calories, 27 grams protein, 51 grams carbs, 7 grams fiber, 7
grams fat
9 ounces skinless chicken breast, cut into bite-size pieces 1½ cups corn kernels, frozen or
canned 2 tablespoons chopped fresh tarragon or 2 teaspoons dried Salt and black pepper
Heat a soup pot over medium heat. Mist it with cooking spray. Add the bacon, if using, and
cook until crisp. Remove and set aside.
Add the potatoes, onions, and bell pepper. Cook, stirring often, until they begin to brown,
about 6 minutes. Add the tomato paste and stir to coat the vegetables. Stir in the diced
tomatoes, including the juice, and the broth. Bring to a boil.
Stir in the chicken, corn, and tarragon. Reduce the heat and simmer, uncovered, until the
broth has thickened and the chicken is cooked through, about 20 minutes.
Season to taste with salt and pepper. Ladle into four bowls and garnish with the bacon, if
desired.
NUTRITION INFO: 360 calories, 27 grams protein, 51 grams carbs, 7 grams fiber, 7
grams fat
3. TURKEY, BARLEY, AND CHARD SOUP
This soup is extremely versatile. Instead of chard, use spinach or kale. Or use leftover
cooked chicken or turkey and/or leftover cooked vegetables. To really speed things up,
substitute leftover brown rice or quinoa for the pearl barley and eliminate the final
simmering.
cooked chicken or turkey and/or leftover cooked vegetables. To really speed things up,
substitute leftover brown rice or quinoa for the pearl barley and eliminate the final
simmering.
INGREDIENTS
2 teaspoons olive oil
1 cup chopped onion
8 ounces turkey breast, diced Salt and black pepper 2 cups chopped carrots 1 cup
chopped celery
4 cups chopped Swiss chard
8 ounces turkey breast, diced Salt and black pepper 2 cups chopped carrots 1 cup
chopped celery
4 cups chopped Swiss chard
6 cups reduced-sodium chicken broth
¾ cup pearl barley
1 tablespoon chopped fresh parsley or 1 teaspoon dried 1 tablespoon chopped fresh thyme
or 1 teaspoon dried Place a soup pot over medium-high heat; add the oil and heat. Add the
onion and turkey and season with salt and pepper. Sauté, stirring occasionally, until the
turkey is cooked through, about 7 minutes. Add the carrots and celery and sauté until soft.
Stir in the chard and cook until it wilts.
Add the chicken broth and bring to a boil. Stir in the barley, parsley, and thyme.
Reduce the heat to low, cover, and simmer until the barley is tender, at least 45 minutes,
adding water, if necessary.
Ladle into four bowls and serve.
NUTRITION INFO: 392 calories, 29 grams protein, 57 grams carbs, 12 grams fiber, 8
grams fat
¾ cup pearl barley
1 tablespoon chopped fresh parsley or 1 teaspoon dried 1 tablespoon chopped fresh thyme
or 1 teaspoon dried Place a soup pot over medium-high heat; add the oil and heat. Add the
onion and turkey and season with salt and pepper. Sauté, stirring occasionally, until the
turkey is cooked through, about 7 minutes. Add the carrots and celery and sauté until soft.
Stir in the chard and cook until it wilts.
Add the chicken broth and bring to a boil. Stir in the barley, parsley, and thyme.
Reduce the heat to low, cover, and simmer until the barley is tender, at least 45 minutes,
adding water, if necessary.
Ladle into four bowls and serve.
NUTRITION INFO: 392 calories, 29 grams protein, 57 grams carbs, 12 grams fiber, 8
grams fat
4. MEDITERRANEAN LEMON-CHICKEN SOUP
Leeks, lemon, dill, and spinach star in this vibrant chicken soup. Although it may seem like a
lot of spinach, it cooks down. Use a rotisserie chicken or cooked, shredded chicken from
the deli section. Use frozen leeks if you prefer.
lot of spinach, it cooks down. Use a rotisserie chicken or cooked, shredded chicken from
the deli section. Use frozen leeks if you prefer.
INGREDIENTS
2 teaspoons olive oil
1 small leek, very thinly sliced and rinsed clean ½ stalk celery, thinly sliced 1 clove garlic,minced
1 small leek, very thinly sliced and rinsed clean ½ stalk celery, thinly sliced 1 clove garlic,minced
1 teaspoon minced lemon zest
1 can (13¾ ounces) reduced-sodium chicken broth ½ cup shredded white-meat chicken 1 cup canned chickpeas, drained and rinsed 3 cups baby spinach
1 tablespoon lemon juice
1 can (13¾ ounces) reduced-sodium chicken broth ½ cup shredded white-meat chicken 1 cup canned chickpeas, drained and rinsed 3 cups baby spinach
1 tablespoon lemon juice
1 tablespoon chopped fresh dill
Warm the oil in a medium saucepan over medium-low heat. Add the leek and celery and
cook for 4 minutes, stirring occasionally. Add the garlic and lemon zest and cook for 1
minute, stirring occasionally. Add the broth and bring to a boil over high heat. Cook for 2
minutes.
Reduce the heat to medium. Stir in the chicken and chickpeas and cook for 2 minutes, until
warmed through. Just before serving, stir in the spinach and lemon juice. Top each serving
with dill.
NUTRITION INFO: 325 calories, 26 grams protein, 36 grams carbs, 8 grams fiber, 9
grams fat
Warm the oil in a medium saucepan over medium-low heat. Add the leek and celery and
cook for 4 minutes, stirring occasionally. Add the garlic and lemon zest and cook for 1
minute, stirring occasionally. Add the broth and bring to a boil over high heat. Cook for 2
minutes.
Reduce the heat to medium. Stir in the chicken and chickpeas and cook for 2 minutes, until
warmed through. Just before serving, stir in the spinach and lemon juice. Top each serving
with dill.
NUTRITION INFO: 325 calories, 26 grams protein, 36 grams carbs, 8 grams fiber, 9
grams fat
5. CREAMY WHITE BEAN AND KALE SOUP
I call this a pantry soup. If you have frozen chopped kale in the freezer, you just might
already have everything on hand you need to make it. More good news: It can be ready in
about 20 minutes! For a thicker soup, use a wooden spoon to mash some of the beans
against the side of the pot while cooking.
INGREDIENTS
2 teaspoons olive oil
½ small onion, diced
2 large cloves garlic, minced ½ cup canned diced tomatoes, with juice 1 cup stemmed and
chopped kale leaves Salt and black pepper
1 can (13¾ ounces) reduced-sodium chicken broth ½ cup water
1 can (15 ounces) white beans, drained and rinsed
½ small onion, diced
2 large cloves garlic, minced ½ cup canned diced tomatoes, with juice 1 cup stemmed and
chopped kale leaves Salt and black pepper
1 can (13¾ ounces) reduced-sodium chicken broth ½ cup water
1 can (15 ounces) white beans, drained and rinsed
2 tablespoons finely grated Parmesan cheese
Warm the oil in a medium saucepan over medium-low heat. Add the onion and garlic and
cook for 3 minutes, stirring often, until softened. Stir in the tomatoes and their juices and
cook for 2 minutes.
Add the kale, season with salt and pepper, and cook for 3 minutes, stirring often, until the
kale wilts.
Pour in the broth and the water, raise the heat, and bring it to a simmer. Add the beans.
Simmer for 15 minutes, stirring occasionally and adding more water if needed.
Ladle into two bowls and garnish with the cheese.
NUTRITION INFO: 317 calories, 21 grams protein, 42 grams carbs, 10 grams fiber, 8
grams fat
Warm the oil in a medium saucepan over medium-low heat. Add the onion and garlic and
cook for 3 minutes, stirring often, until softened. Stir in the tomatoes and their juices and
cook for 2 minutes.
Add the kale, season with salt and pepper, and cook for 3 minutes, stirring often, until the
kale wilts.
Pour in the broth and the water, raise the heat, and bring it to a simmer. Add the beans.
Simmer for 15 minutes, stirring occasionally and adding more water if needed.
Ladle into two bowls and garnish with the cheese.
NUTRITION INFO: 317 calories, 21 grams protein, 42 grams carbs, 10 grams fiber, 8
grams fat
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