Souping It…The Healthy Way

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soup for weigh loss

Just like salads, soups can be a bowlful of health if cooked wisely with nutritious ingredients. Soups can be a welcome addition to the meal, when veggies are added to it. It becomes a tasty way for your family to top up on nutrients like vitamins A, C and E, folic acid, potassium, calcium and so on.

Many soups are low in fat and calories making them a good choice to add to your diet for weight loss diets.

The  Truth about Soup and Weight Loss

Consuming soup improves satiety (the feeling of fullness at the end of a meal) so that we eat less and take in fewer calories which is great for weight loss.

With so many different varieties to choose from, ranging from thin consomme to rich, creamy soups – not to mention myriad slimming soups from cabbage to crazy – many of us are left wondering what the best soup for weight loss is.

To keep that bowlful healthy, make sure that you do not add any fat-laden ingredients like cream, butter or cheese. These do not do much good but add on to your weight. Instead, flavor your soups with a variety of fresh and dried herbs like in the case of peppy soups like the Minty Vegetable and Oats Soup, Lemon and Coriander Soup, etc.

What’s most important when you’re slimming is the overall calorie content – soup calories still count!

These pots of simmering soups provide comfort and flavor all immediately.

  1. Mixed Vegetable Clear Soup

mix vegetable soup for weight loss

Soup that is sure to satiate you, meet your nutrient requirements with a horde of veggies, and refresh your palate with the peppy flavours of mint and coriander.
Not only that, ingredients like mint, ginger, garlic and pepper are also very helpful in chasing away the worst of colds! Have it steaming hot to free those horrid nose blocks too.

Ingredients (serves 3)
1/4 cup finely chopped cauliflower
1/4 cup finely chopped carrot
1/4 cup finely chopped cabbage
1/4 cup finely chopped tomatoes
1/4 cup finely chopped capsicum
1 tsp oil
2 tsp finely chopped garlic
1 tsp finely chopped ginger
1 tsp finely chopped green chillies
salt and freshly ground black pepper to taste
2 tbsp finely chopped fresh mint leaves
2 tbsp finely coriander
2 tsp lemon juice
Method

  • Heat the oil in a deep non-stick pan, add the garlic, ginger and green chillies and sauté on a medium flame for a few seconds.
  • Add all the vegetables and sauté on a medium flame for 2 minutes.
  • Add 3 cups of hot water, salt and pepper, mix well and cook on a medium flame for 3 minutes, while stirring occasionally.
  • Remove from the flame, add the mint leaves, coriander and lemon juice and mix well.
  • Serve immediately

Nutrient values per serving
Energy                     28 cal
Protein                    1 g
Carbohydrates      2.8 g
Fiber                       1.5 g
Fat                           1.4 g

  1. Chinese Vegetable Trio Soup

chinese veg trio soup for weight loss

The trademark characteristics of a cuisine come not just out of the cooking and serving methods, but also thanks to the choice and nature of ingredients. Chinese cuisine uses a lot of vegetables, which in turn impart a shade of good health. Served with soya sauce and vinegar, this is a great way to fire off a Chinese feast .

Ingredients (serves 4)
4 cups vegetable stock
1/2 cup sliced mushrooms
1/2 cup sliced baby corn , blanched
1/2 cup sliced carrots , blanched
10 to 12 whole spinach leaves
salt to taste
1/2 tsp oil

For Serving
1 tsp soy sauce
1 tsp vinegar

Method

  • Put the vegetable stock to boil in a deep pan, add the mushrooms, baby corn and carrots, mix well and boil for 2 to 3 minutes.
  • Add the spinach leaves and salt, mix well and simmer for few more seconds.
  • Add the oil, mix well and remove from the flame.
  • Just before serving, add the soya sauce and vinegar.
  • Serve immediately.

Nutrient values per serving

Energy                52 calories
Protein                1.8 gm
Carbohydrates 10.4 gm
Fat                        0.8 gm

  1. Carrot Soup

carrot soup for weight loss

This mildly-flavoured zero oil Carrot Soup is an ideal start to a light dinner. Carrots have a large amount of vitamin A, an excellent antioxidant that cleanses your body of free-radicals. Thickened smartly with protein-rich moong dal, and flavoured with onions and black pepper, the Carrot Soup is indeed a very tasty way to stay young and energetic.

Ingredients (serves 4)
2 cups chopped carrots
1/2 cup chopped onions
1 tbsp yellow moong dal (split yellow gram) , washed and drained
3/4 cup low-fat milk (99.7% fat-free)
salt and to taste

Method

  • Combine the carrots, onions, moong dal and ¼ cup of water in a pressure cooker, mix well and pressure cook for 2 whistles.
  • Allow the steam to escape before opening the lid. Keep aside to cool completely.
  • Once cooled, transfer the mixture into a mixer and blend to a smooth purée.
  • Transfer the mixture into a deep non-stick pan, add the milk, ½ cup of water, salt and pepper,mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
  • Serve hot.

Nutrient values Per Serving :
Energy               63 kcal
Protein                3.5 gm
Carbohydrates 11.7 gm
Fat                       0.2 gm

  1. Spicy Stir-Fry Soup

Stir Fry Soup for weight loss

The Spicy Stir-Fry Soup is a clear soup with succulent with vitamin C veggies like cabbage and capsicum. Rich in fibre and vitamin C, this soup is just perfect for weight-watchers.

Ingredients (serves 4)
3 whole dry kashmiri red chillies , broken into pieces
4 garlic cloves , roughly chopped
1 tsp oil
1/2 cup thinly sliced spring onions whites
1/2 cup shredded cabbage
1/2 cup thinly sliced red capsicum
2 tsp lemon juice
1/2 tsp sugar
salt to taste

For The Garnish
1 tbsp finely chopped spring onion greens

Method

  • Soak the red chillies in ½ cup of hot water for 5 minutes.
  • Drain the water. Add the garlic and blend in a mixer to a smooth paste.
  • Keep the red chilli-garlic paste aside.
  • Heat the oil in a deep non-stick pan, add the chilli-garlic paste and sauté on a medium flame for a few seconds.
  • Add the spring onion whites, cabbage and red capsicum and sauté on a medium flame for 1 to 2 minutes.
  • Add the lemon juice, sugar and salt and mix well.
  • Add 3½ cups of hot water, mix well and bring to a boil.
  • Simmer for 3 to 4 minutes, while stirring occasionally.
  • Serve hot garnished with spring onion greens.

Nutrient values per serving
Energy              29 calories
Protein             1.2 gm
Carbohydrate 4.5 gm
Fat                    0.BROTH

  1. Quick Vegetable Broth

Mixed veg soup for weight loss

This tasty, colourful and easy-to-cook soup is a low-cal treat brimming with the goodness of a basketful of vitamin A rich veggies. The best part of this soup is no ingredients are strained so that the fibre remains intact.

Ingredients (serves 3)
1/2 cup thinly sliced onions
1/2 cup peeled and thinly sliced potatoes
1/2 cup thinly sliced tomatoes
1/4 cup thinly sliced carrots
1/4 cup thinly sliced bottle gourd (doodhi / lauki)
2 tbsp finely chopped celery (ajmoda)
1/4 tsp butter
4 whole black peppercorns (kalimirch)
salt to taste

For The Garnish
2 tbsp finely chopped coriander (dhania)
3 tbsp grated low-fat paneer (cottage cheese)

Method

  • Combine all the vegetables, butter, peppercorns, salt and 3 cups of hot water in a pressure cooker and pressure cook for 1 whistle.
  • Allow the steam to escape before opening the lid.
  • Serve hot garnished with coriander and paneer.

Nutrient values per serving
Energy              42 calories
Protein             0.9 gm
Carbohydrate 8.2 gm
Fat                    0.6 gm

  1. Mushroom Soup

mushroom soup for weight loss

Who can refuse a cup of creamy Mushroom Soup! And if you were told that it is a healthy version, you would enjoy it all the more. Mushrooms have a low carbohydrate level, and hence a low glycemic index. Being rich in potassium, mushrooms also keep blood pressure under control, making it doubly beneficial. Further, by using whole wheat flour as a thickening agent along with low-fat milk as the base, we have also taken the guilt off the creaminess!

Ingredients (serves 4)
2 cups thickly sliced mushrooms
1 tsp oil
1/2 cup chopped onions
2 tsp whole wheat flour (gehun ka atta)
1 cup low-fat milk , 99.7% fat-free
salt and to taste

Method

  • Heat the oil in a deep non-stick pan, add the onions and sauté on a medium flame for 1 minute.
  • Add the whole wheat flour, mushrooms and 1 cup of water, mix well and cook on a medium flame for 5 to 6 minutes, while stirring occasionally.
  • Remove from the flame and allow the mixture to cool completely.
  • Once cooled, combine the mushroom mixture and milk and blend in a mixer till smooth.
  • Transfer the mixture into the same deep non-stick pan, add the salt, pepper and 1 cup of water, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
  • Serve immediately.

Nutrient values per serving
Energy               51 kcal
Protein               2.6 gm
Carbohydrates 7.3 gm
Fat                      1.5 gm

  1. CAULIFLOWER SOUP

cauliflower soup for weight loss

Cauliflower Soup! You are quite unlikely to have come across a soup made of only cauliflower!  Cauliflower is low in calories and has very little fat. Adding low-fat milk to it, enhances the protein and calcium content, and onions masks the cooked flavour of cauliflower.

Ingredients (serves 2)
1 cups roughly chopped cauliflower
1 tsp oil
½ cup finely chopped onions
1 cup low-fat milk , 99.7% fat-free
2 tbsp finely chopped celery
salt and freshly ground black pepper to taste

Method

  • Heat the oil in a deep non-stick pan, add the onions and sauté on a medium flame for 2 minutes.
  • Add the cauliflower and sauté on a medium flame for 3 to 4 minutes.
  • Add milk and ½ cup of water, mix well and cook on a medium flame for 8 to 10 minutes, while stirring occasionally.
  • Allow the mixture to cool completely.
  • Once cooled, blend in a mixer till smooth.
  • Transfer the mixture back into the same deep non-stick pan, add the celery, salt, pepper and ½ cup of water, mix well and cook on a medium flame for another 2 minutes, while stirring occasionally.
  • Serve immediately.

Nutrient values Per serving :
Energy              75 kcal
Protein             4.9 gm
Carbohydrate 10.4 gm
Fat                      1.5 gm

  1. SPINACH PANEER AND DAL SOUP

paneer soup for weight loss

A lip-smacking soup using low-fat paneer. Spinach, Paneer and Dal Soup being rich in calcium and protein helps to maintain bone strength and repair damaged tissues.

Ingredients
1 cup finely chopped spinach
½  cup low-fat paneer (cottage cheese) cubes
½  cup yellow moong dal (split yellow gram) , washed and drained
½  cup finely chopped onions
1 tsp low-fat butter
salt and to taste

Method

  • Combine the yellow moong dal, spinach, onions and 3 cups of water in a deep non-stick pan, mix well and cook on a medium flame for 4 to 5 minutes or till moong dal turns soft.
  • Allow it to cool completely and blend the spinach mixture (along with the water) in a mixer to a smooth purée.
  • Transfer the purée into a deep non-stick pan, add the butter, salt, pepper and paneer, mix well and bring to a boil.
  • Serve hot.

Nutrient values per serving
Energy             108 calories
Protein               7.8 gm
Carbohydrate 16.3 gm
Fat                       1.3 gm

Let your soup speak of your commitment to good health…

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