10 Wholesome Soups Recipes for Lose Weight Naturally
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| 10 Wholesome Soups Recipes for Lose Weight Naturally |
10 Wholesome Soups Recipes for Lose Weight Naturally: Whether you are trying to shed a few pounds or a great deal more, Wholesome Soups Recipes for Lose Weight Naturally can be part of your plan. By using tasty and nutritious ingredients, you can create Wholesome Soups from these recipes that will help you achieve your Lose Weight Naturally goals. The ingredients are wholesome and the steps are relatively easy. Simply follow the instructions provided here and these 10 Wholesome Soups Recipes for Lose Weight Naturally can have you on your way to a slimmer, fitter you in no time.
1- Portobello Mushroom Soup
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| Portobello Mushroom Soup |
Preparation Time: 15 minutes
Cooking Time: 70 minutes
Serves: 8
Ingredients:
- 1 1/2 tbsp. (22 ml) extra-virgin olive oil
- 1 red onion, chopped
- 2 stalks celery, chopped
- 2 carrots, chopped
- 1 zucchini, chopped
- 8 oz. (250 g) portobello mushrooms, sliced
- 3 cloves garlic, finely chopped
- 1/4 tsp. (1 ml) ground red pepper
- 2 1/2 cups (625 ml) water
- 2 cups (500 ml) reduced sodium chicken broth
- 1 can (14.5 oz. / 411 g) diced tomatoes
- 1 cup (250 ml) lentils, rinsed and drained
- 1 tbsp. (15 ml) balsamic vinegar
- fresh cilantro and dill sprigs for garnish
Preparation:
In a large non-stick saucepan, cook onion, celery, carrots, zucchini and mushrooms in olive oil over medium heat until vegetables are tender, about 8 minutes.
Stir in garlic and red pepper: cook, stirring, 1 minute. Stir in water, broth, tomatoes and lentils. Bring to a boil over high heat.
Reduce heat to low and simmer covered 55 to 60 minutes or until lentils are tender. Stir in vinegar. Garnish with cilantro and dill.
Nutritional Information Per Serving:
Calories: 140
Fat: 3 grams
Sodium: 180 mg. (8%)
Carbohydrate: 21 grams
Protein: 9 grams
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2- Ginger Squash & Apple Soup
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| Ginger Squash & Apple Soup |
Preparation Time: 10 minutes
Cooking Time: 40 minutes
Serves: 8
Ingredients:
- 1 tbsp. (15 ml) extra-virgin olive oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 1 inch (2.5 cm) piece of fresh ginger root, minced
- 1 large winter squash, peeled, seeded and diced
- 1 green apple, peeled, seeded and diced
- 1 carton (900 ml) reduced sodium chicken broth
- 1/2 cup (125 ml) apple juice, unsweetened
- rosemary sprigs for garnish
Preparation:
In a large soup pot, heat oil over medium heat. Add the chopped onions and garlic and sauté until softened. Add the ginger to the onions, stir and cook 1 minute more.
Add the squash, apple, broth and juice. Increase the heat to high and bring the mixture to a boil. Reduce the heat and simmer, covered for 30 minutes.
Pour the soup into a blender and purée until smooth. Reheat the soup before serving. Garnish with rosemary sprigs.
Nutritional Analysis Per Serving:
Calories: 120
Fat: 1.5 grams
Sodium: 270 mg. (11%)
Carbohydrate: 26 grams
Protein: 2 grams
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3- Curried Lentil & Vegetable Soup
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| Curried Lentil & Vegetable Soup |
Preparation Time: 15 minutes
Cooking Time: 25 minutes
Serves: 6
Ingredients:
- 1 tsp. (15 ml) extra-virgin olive oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 2 tsp. (5 ml) fresh ginger root, minced
- 1 1/2 tsp. (5 ml) curry powder
- 1/2 tsp. (2 ml) ground cumin
- 1 carrot, peeled and diced
- 1 stalk celery, diced
- 1 cup (250 ml) red lentils, rinsed and drained
- 1 carton (900 ml) reduced sodium chicken broth
- 1 cup (250 ml) water
- 2 cups (500 ml) spinach leaves, coarsely chopped
- 2 tbsp. (30 ml) lemon juice
- 1/4 cup (50 ml) chopped fresh parsley
- rosemary sprigs for garnish
Preparation:
In a large pot, heat oil over medium high heat. Add onions, garlic and ginger root. Cook and stir until softened and fragrant for about 7 minutes.
Add the spices and cook for another minute, stirring constantly. Add carrot, celery, lentils, broth and water and bring to a boil. Reduce heat and simmer covered for 20 minutes or until lentils and vegetables are tender.
Pour the soup into a blender and purée until fairly chunky. Stir in baby spinach leaves and let simmer another 5 minutes. Stir in lemon juice and parsley. Garnish with a rosemary sprig.
Nutritional Analysis Per Serving:
Calories: 170
Fat: 2.5 grams
Sodium: 90 mg (4%)
Carbohydrate: 26 grams
Protein: 12 grams
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4- Chunky Italian Tomato & Bean Soup
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| Chunky Italian Tomato & Bean Soup |
Preparation Time: 15 minutes
Cooking Time: 50 minutes
Serves: 8
Ingredients:
- 1 tbsp. (15 ml) extra-virgin olive oil
- 1 onion, chopped
- 2 celery stalks, sliced
- 2 carrots, chopped
- 2 cloves garlic, minced
- 28 oz. (796 ml) diced tomatoes
- 4 cups (1 L) reduced sodium beef broth
- 1 1/2 cups (375 ml) cabbage, shredded
- 1/4 cup (50 ml) fresh cilantro, chopped
- 1 1/2 tsp. (7 ml) dried basil leaves
- 1 1/2 tsp. (7 ml) dried oregano leaves
- 1 cup (250 ml) whole wheat elbow macaroni, uncooked
- 19 oz. (540 ml) black beans, rinsed and drained
- Romano cheese, grated for garnish
Preparation:
In a large non-stick saucepan, heat oil over medium heat. Add onions, celery, carrots and garlic and cook for 10 minutes, stirring occasionally. Add tomatoes, broth, cabbage, cilantro, basil and oregano.
Cover and simmer for 15-20 minutes. Stir in pasta and beans. Cook for 20 minutes, stirring often.
Garnish with grated Romano cheese.
Nutritional Analysis Per Serving:
Calories: 210
Fat: 2.5 grams
Sodium: 375 mg. (15%)
Carbohydrate: 37 grams
Protein: 11 grams
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5- Fresh Leek & Potato Soup
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| Fresh Leek & Potato Soup |
Preparation Time: 15 minutes
Cooking Time: 20 minutes
Serves: 4
Ingredients:
- 1 1/2 tbsp. (22 ml) extra-virgin olive oil
- 3 leeks (medium), sliced (white parts only)
- 1 cup (250 ml) reduced sodium chicken broth
- 3 potatoes, peeled and diced
- 3 carrots, sliced
- 1/2 tsp. (2 ml) dried marjoram leaves
- 1/2 tsp. (2 ml) dried thyme leaves
- 1/4 tsp. (1 ml) pepper
- 2 tbsp. (30 ml) whole wheat flour
- 2 cups (500 ml) skim milk
- parsley, chopped for garnish
Preparation:
In a large non-stick saucepan, heat oil over medium high heat. Sauté leeks until they are tender. Add broth, potatoes, carrots, marjoram, thyme and pepper. Cover and simmer over low heat until vegetables are tender, about 10 minutes.
Stir flour in milk and then pour into saucepan. Cook, stirring occasionally, until soup is thick.
Garnish each serving with chopped parsley.
Nutritional Analysis Per Serving:
Calories: 160
Fat: 5 grams
Sodium: 230 mg. (10%)
Carbohydrate: 26 grams
Protein: 3 grams
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6- Fiesta Chicken Soup
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| Fiesta Chicken Soup |
Preparation Time: 10 minutes
Cooking Time: 10 minutes
Serves: 6
Ingredients:
- 2 tsp. (10 ml) extra-virgin olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 lb. (500 g) boneless, skinless chicken breast diced in ½ inch (1.25 cm) pieces
- 6 cups (1.5 L) reduced sodium chicken stock
- 1 Roma tomato, seeded and diced
- 1/2 cup (125 ml) avocado, diced
- 2 tbsp. (30 ml) fresh lime juice
- 1/4 tsp. (1 ml) hot sauce or to taste
- 1/4 cup (50 ml) fresh coriander, coarsely chopped
Preparation:
In a large non-stick saucepan, heat oil over medium-low heat. Add onions and garlic and cook until softened, stirring occasionally.
Add broth and bring to a boil. Stir in chicken and reduce heat to low. Partially cover and simmer gently for about 10 minutes.
Stir in tomato, avocado, lime juice, hot sauce and coriander. Serve immediately.
Nutritional Analysis Per Serving:
Calories: 180
Fat: 7 grams
Sodium: 120 mg. (5%)
Carbohydrate: 8 grams
Protein: 25 grams
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7- Casablanca Lentil Soup
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| Casablanca Lentil Soup |
Preparation Time: 15 minutes
Cooking Time: 30 minutes
Serves: 5
Ingredients:
- 1 tbsp. (15 ml) extra-virgin olive oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 1 1/2 tsp. (7 ml) ground cumin
- 4 cups (1 L) reduced sodium vegetable stock
- 1 cup (250 ml) water
- 1 carrot, peeled and diced
- 1 stalk celery, diced
- 1 cup (250 ml) red lentils, rinsed and drained
- 1 potato, peeled and diced
- 2 tbsp. (30 ml) finely chopped fresh parsley
- 1 tbsp. (15 ml) lemon juice
- 1 tsp. (5 ml) hot pepper sauce
Preparation:
In a medium non-stick saucepan, heat oil over medium heat. Add onion and garlic and cook until onion is tender, stirring occasionally.
Stir in cumin and cook for 1 minute. Stir in broth, water, carrot, celery, lentils and potato. Bring to a boil over high heat. Reduce heat to low and simmer partially covered for 30 minutes or until lentils and vegetables are tender.
Pour the soup into a blender and purée until desired consistency. Stir in remaining ingredients.
Nutritional Analysis Per Serving:
Calories: 210
Fat: 3.5 grams
Sodium: 160 mg. (7%)
Carbohydrate: 37 grams
Protein: 11 grams
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8- Roasted Vegetable Soup
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| Roasted Vegetable Soup |
Preparation Time: 15 minutes
Cooking Time: 30 minutes
Serves: 2
Ingredients:
- 1 1/2 cups (350 ml) carrots, finely chopped
- 1 russet potato, finely chopped
- 3/4 cup (175 ml) finely chopped celery (about 1 rib)
- 3/4 cup (175 ml) finely chopped onion
- 1 clove garlic, halved
- 1 tbsp. (15 ml) extra-virgin olive oil
- 1 1/2 cups (350 ml) reduced sodium vegetable broth, heated to boiling
- 1/4 cup (60 ml) fresh basil leaves, thinly sliced
- 2 tbsp. (30 ml) grated Romano cheese
- ground black pepper to taste
Preparation:
Preheat oven to 400°F (205°C). Place carrots, potato, celery, onion and garlic in a small shallow roasting pan; drizzle with the oil.
Roast, stirring once, for about 25 minutes or until vegetables are tender and just starting to brown.
Pour the heated broth, basil and roasted vegetables into a blender and purée until coarsely blended. Stir in cheese and season with pepper.
Nutritional Information Per Serving:
Calories: 240
Fat: 7 grams
Sodium: 350 mg. (14%)
Carbohydrate: 38 grams
Protein: 7 grams
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9- Spicy Bean & Corn Chowder
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| Spicy Bean & Corn Chowder |
Preparation Time: 15 minutes
Cooking Time: 20 minutes
Serves: 5
Ingredients:
- 2 tbsp. (25 ml) extra-virgin olive oil
- 2 carrots, chopped
- 1 onion, chopped
- 1 clove garlic, minced
- 4 tsp. (20 ml) whole wheat flour
- 2 1/2 cups (625 ml) skim milk
- 1 1/2 tsp. (7 ml) chili powder
- 1 tsp. (5 ml) Worcestershire sauce
- 14 oz. (398 ml) red kidney beans, rinsed & drained
- 12 oz. (341 ml) frozen kernel corn
- 2 tsp. (10 ml) dried red pepper flakes
Preparation:
In a large non-stick saucepan, heat oil over medium heat. Sauté carrots, onion and garlic until tender.
Stir in flour. Add milk, chili powder, Worcestershire sauce and salt. Bring to boil and stir often.
Stir in kidney beans, corn, and red pepper flakes. Simmer soup uncovered, for 10 minutes, over low heat.
Nutritional Information Per Serving:
Calories: 260
Fat: 5 grams
Sodium: 375 mg. (15%)
Total Carbohydrate: 43 grams
Protein: 13 grams
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10- Hearty Curried Squash Soup
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| Hearty Curried Squash Soup |
Preparation time: 20 minutes
Cooking time: 25 minutes
Makes: 6 servings
Ingredients:
- 1 onion, chopped
- 3 cloves garlic, minced
- 2 carrots, chopped
- 4 cups (1 L) butternut squash, peeled, seeded and chopped
- 2 tbsp. (25 ml) extra-virgin olive oil
- 1 tsp. (5 ml) curry powder
- 1 tsp. (5 ml) ground cumin
- 4 cups reduced sodium chicken broth
- 3 tbsp. (50 ml) fresh parsley, chopped
- 1/4 tsp. (1 ml) hot pepper sauce
- ground black pepper to taste
Instructions:
In a large non-stick saucepan, heat oil over medium heat. Sauté onion, garlic, carrots and squash for 5 minutes.
Stir in spices and cook for an additional minute. Add broth and parsley; bring to a boil. Reduce heat; and simmer for 25 minutes or until all vegetables are tender.
Pour the soup into a blender and purée until smooth. Stir in chopped parsley and hot sauce. Season with pepper. Garnish with more chopped parsley.
Nutrition information Per Serving:
Calories: 111
Fat: 4.7 grams
Sodium: 375 mg. (15%)
Carbohydrate: 17.2 grams
Protein: 1.8 grams
