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.

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