10 Delicious Low-Fat Vegetable Soup Recipes for Healthy Weight Loss

ByEmma

Looking for a nutritious, low-fat meal that’s both satisfying and easy to prepare? Vegetable soups are a fantastic way to pack in vitamins, minerals, and fiber while keeping calories in check. Below, we’ve gathered 10 mouthwatering low-fat vegetable soup recipes that will help you stay on track with your health goals.

Contents

Why Choose Low-Fat Vegetable Soups?

Low-fat vegetable soups are:
✔ Nutrient-dense – Loaded with vitamins and antioxidants.
✔ Low in calories – Perfect for weight management.
✔ High in fiber – Keeps you full longer.
✔ Hydrating – Helps maintain fluid balance.

Pro Tip: For extra flavor without added fat, use herbs, spices, and low-sodium vegetable broth instead of oil or butter.

1. Classic Garden Vegetable Soup

Ingredients:

  • 1 onion, diced
  • 2 carrots, sliced
  • 2 celery stalks, chopped
  • 3 garlic cloves, minced
  • 1 zucchini, diced
  • 4 cups low-sodium vegetable broth
  • 1 can diced tomatoes
  • 1 tsp dried thyme
  • Salt & pepper to taste

Instructions:

  1. Sauté onion, carrots, and celery in a splash of broth (instead of oil).
  2. Add garlic, zucchini, tomatoes, and broth.
  3. Simmer for 20 minutes. Season and serve!

Why You’ll Love It: This soup is light yet filling, making it a perfect lunch or dinner option.

2. Spicy Tomato & Lentil Soup

Ingredients:

  • 1 cup red lentils, rinsed
  • 1 onion, chopped
  • 3 garlic cloves, minced
  • 1 can crushed tomatoes
  • 4 cups vegetable broth
  • 1 tsp cumin
  • ½ tsp chili flakes
  • Fresh cilantro for garnish

Instructions:

  1. Cook onions and garlic in broth until soft.
  2. Add lentils, tomatoes, and spices.
  3. Simmer until lentils are tender (~25 mins).

Pro Tip: Lentils add plant-based protein, keeping you full without extra fat.

3. Creamy (No-Cream) Broccoli Soup

Ingredients:

  • 4 cups broccoli florets
  • 1 potato, diced (for creaminess)
  • 1 onion, chopped
  • 3 cups vegetable broth
  • ½ cup unsweetened almond milk
  • Black pepper to taste

Instructions:

  1. Boil broccoli and potato in broth until soft.
  2. Blend until smooth, then stir in almond milk.

Why It Works: The potato gives a rich texture without heavy cream!

4. Asian-Inspired Cabbage Soup

Ingredients:

  • 4 cups shredded cabbage
  • 1 bell pepper, sliced
  • 2 carrots, julienned
  • 1 tbsp ginger, grated
  • 4 cups low-sodium veggie broth
  • 1 tbsp soy sauce (low-sodium)
  • 1 tsp sesame oil (optional, for flavor)

Instructions:

  1. Sauté ginger in broth, then add veggies.
  2. Simmer until tender (~15 mins).
  3. Finish with soy sauce.

Pro Tip: This soup is great for digestion thanks to ginger and fiber-rich veggies.

5. Rustic Tuscan White Bean Soup

Ingredients:

  • 1 can white beans, drained
  • 1 onion, diced
  • 2 garlic cloves, minced
  • 1 carrot, chopped
  • 4 cups vegetable broth
  • 1 tsp rosemary
  • 2 cups spinach

Instructions:

  1. Cook onions, garlic, and carrots in broth.
  2. Add beans and rosemary, simmer 15 mins.
  3. Stir in spinach before serving.

Why You’ll Love It: Beans add protein and fiber for a hearty, low-fat meal.

6. Zesty Mexican Black Bean Soup

Ingredients:

  • 1 can black beans
  • 1 bell pepper, diced
  • 1 cup corn (fresh or frozen)
  • 1 tsp cumin
  • ½ tsp smoked paprika
  • 4 cups vegetable broth
  • Fresh lime juice

Instructions:

  1. Combine all ingredients (except lime) in a pot.
  2. Simmer 20 mins.
  3. Squeeze lime before serving.

Pro Tip: Top with fresh cilantro and a dollop of fat-free Greek yogurt for extra zest.

7. Simple Spinach & Mushroom Soup

Ingredients:

  • 2 cups mushrooms, sliced
  • 3 cups spinach
  • 1 onion, chopped
  • 3 cups vegetable broth
  • 1 tsp thyme
  • Black pepper to taste

Instructions:

  1. Sauté mushrooms and onions in broth.
  2. Add spinach and thyme, cook until wilted.

Why It’s Great: Mushrooms add umami flavor without fat.

8. Hearty Minestrone Soup

Ingredients:

  • 1 zucchini, diced
  • 1 carrot, chopped
  • ½ cup whole wheat pasta
  • 4 cups vegetable broth
  • 1 can kidney beans
  • 1 tsp Italian seasoning

Instructions:

  1. Cook veggies in broth until tender.
  2. Add pasta and beans, simmer until pasta is done.

Pro Tip: Use whole wheat pasta for extra fiber.

9. Sweet Potato & Kale Detox Soup

Ingredients:

  • 1 sweet potato, cubed
  • 2 cups kale, chopped
  • 1 onion, diced
  • 4 cups vegetable broth
  • ½ tsp turmeric

Instructions:

  1. Cook sweet potato and onion in broth.
  2. Add kale and turmeric, simmer 10 mins.

Why It’s Healthy: Turmeric adds anti-inflammatory benefits.

10. Quick 15-Minute Veggie Noodle Soup

Ingredients:

  • 2 carrots, spiralized
  • 1 zucchini, spiralized
  • 4 cups vegetable broth
  • 1 tsp garlic powder
  • Fresh parsley

Instructions:

  1. Heat broth, add spiralized veggies.
  2. Cook 5-7 mins, garnish with parsley.

Pro Tip: Spiralized veggies replace noodles, cutting carbs and calories.

Final Thoughts

These low-fat vegetable soups are not only healthy but also bursting with flavor. Whether you’re looking to lose weight, detox, or just enjoy a light meal, these recipes have you covered.

More Recipes