The Only Weight-Loss Soup Recipe You Need

If weight loss is your goal, focusing on satisfying, nutrient-rich foods you can add to your diet rather than foods to limit will set you up for success in the long run. And our Veggistrone, a vegetable-packed minestrone soup, definitely fits the bill.

Cooking up a satisfying pot of vegetable soup can help your weight-loss efforts for a few reasons. For starters, research has found that soups might help you lose weight. A 2020 study published in Physiology & Behavior found that people consumed fewer calories on days when they ate soup compared to when they ate the same ingredients in solid form. The high water content in soup can help you feel full and stay hydrated—both of which are important for weight loss.

Additionally, broth-based soups packed with veggies give you the biggest bang for your caloric buck. Similar to salad, soup is a good vehicle for vegetables, with their fiber helping to promote fullness.

Joyce Hendley, M.S., who developed this light, super-satisfying vegetable minestrone soup, took inspiration from a favorite Weight Watchers (now WW) recipe: “I’ll never forget the moment in a Weight Watchers meeting when the conversation turned to ‘The Soup,'” Hendley says. “Everyone in the room, it seemed, owed their success to the Garden Vegetable Soup recipe in the program booklet. Words like ‘easy,’ ‘yummy’ and ‘filling’ kept coming up. I practically sprinted home to make it that night.”

“The soup was simplicity itself: carrots, onions, cabbage, tomato and spinach simmered with seasonings in broth. It tasted fantastic.” Hendley continues. “And it worked: I ate the soup for lunch most days (and for dinner some busy nights) and lost 15 pounds in a few months without feeling deprived.” For the Veggistrone recipe, Hendley added in even more vegetables (celery, green bell pepper, cauliflower and green beans) plus freshly grated Parmesan cheese on top to amp up the flavor.

This soup comes in at 162 calories for a big 2-cup serving that’s packed with at least two servings of vegetables in every bowl. The recipe makes a big pot of soup—enough for 10 servings!—so keep some in the refrigerator for up to 5 days and freeze the rest in single-serve portions. That way, you always have an easy, delicious vegetable soup ready to enjoy.

Since this soup has just 162 calories per serving, we’d recommend mixing in some additional protein or carbs, or adding a side to ensure you’re consuming ample calories. Think of this vegetable minestrone recipe as a versatile base. Add in leftover chopped chicken, whole-wheat pasta or brown rice for extra heartiness. Or serve it with a simple salad or toasted whole-wheat bread. Per our Food & Nutrition Philosophy, a combination meal for a low-calorie diet should be at around 575 calories.

The Bottom Line

If you’re looking to lose weight, a hearty vegetable soup can be a smart addition to your meal routine, as it offers both nourishment and satisfaction. Since vegetable-based soups are rich in fiber and water, you may feel full faster and decrease your chances of feeling hungry between meals—and reap the benefits of eating more vegetables. If you have a bunch of different vegetables lying around, use them to make a big batch of soup so that you always have a healthy meal that supports your weight loss goals ready to go.