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Top 15 Vegetarian Soups for Weight Loss: Delicious!

If you’re looking to boost your weight loss journey in 2023, then this list of 15 vegetarian soups for weight loss is going to make it so much easier.

Vegetarian Soups for Weight Loss: Delicious!  | Hurry The Food Up

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Eating a hearty soup packed with healthy vegetables is a great way to help you lose weight. Not only do they make a quick meal, but they also make warming comfort food – which is great for the cold weather!

The best low calorie vegetable soups however have a secret weapon to keep you feeling fuller for longer. Protein not only boosts your metabolism, but it also reduces cravings, helps with satiety, and helps build muscle.

Add protein-packed ingredients that can easily be found in the grocery store to a veggie soup and you’ll have a filling lunch or dinner option that won’t burn through your calorie allowance (if this sounds like what you need, why not also check out our vegetarian lunch ideas for weight loss?).

Take a look at the Free 7-Day High Protein Meal Plan, and for more regular inspiration here is a weekly high protein plan too!

Let’s get into the list of our best soups for weight loss!

The next nine soups follow strict criteria that our resident health expert put together. They all have:

  • Less than 500 calories
  • At least 15 g protein
  • Under 5 g of saturated fat
  • Under 15 g fat overall
  • At least 5 g fiber

This means that every weight loss soup recipe in this section is going to do wonders to help you lose weight.

They will also work if you’re following a plan like Weight Watchers, or Slimming World (or if you’re on a cabbage soup diet this is the time to switch my friend because you are missing out!).

Although there are plenty of ‘low fat’ options in the supermarket these days even these can work against your weight loss goals.

Unfortunately, anything that has gone through a factory is classed as processed food, and there is increasing evidence that this links to obesity.

Fresh food is definitely the way to go and higher protein soups like the ones below are the best option.

So, let’s check them out!

1. African Peanut Soup

Check out the recipe here
4.70 from 39 votes
Protein: 21g
Calories: 517kcal
Ready in:25 minutes

Bonus: high vitamin C content and healing properties

This is a simple recipe of amla rasam or gooseberry rasam which is tangy and spicy. it is perfect as a soup or side. It has great benefits in raising immunity and being helpful in niggles and colds.

2. Pimped Vegan Tomato Soup

Check out the recipe here
5 from 7 votes
Protein: 14g
Calories: 407kcal
Ready in:45 minutes
Recipe by: Timo & HurryTheFoodUp

Bonus: high vitamin C content and healing properties

Healthy African peanut soup with rice, based on a traditional West African recipe that’s packed with protein, vitamins and, best of all, flavour (more protein packed vegetarian soups this way!).

3. Zucchini (Courgette) Basil Soup

Check out the recipe here
4.34 from 3 votes
Protein: 19g
Calories: 408kcal
Ready in:30 minutes
Recipe by: Abril Macías

Bonus: super tasty and super healthy

Searching for a vegetarian soup recipe that’s big on health benefits & low on calories? Try this zucchini (courgette) basil soup!

4. Kale and White Bean Soup

Check out the recipe here
5 from 3 votes
Protein: 23g
Calories: 458kcal
Ready in:45 minutes
Recipe by: Abril Macías

Bonus: dairy-free and vegan

Fill up and power up with our hot vegetarian kale soup with white beans (and there’s more where that came from in this healthy vegetarian legume recipes round-up!). It’s an absolute pearl for your healthy diet.

5. Lentil Vegetable Soup

Check out the recipe here
4.89 from 9 votes
Protein: 19g
Calories: 438kcal
Ready in:45 minutes
Recipe by: Gabriela English

Bonus: full of veggies and protein

Looking for a healthy vegan soup to add to your repertoire? This lentil vegetable soup is the perfect option!

6. Vegetarian Mushroom Soup

Check out the recipe here
4.62 from 18 votes
Protein: 20g
Calories: 292kcal
Ready in:20 minutes
Recipe by: HurryTheFoodUp

Bonus: delicious and creamy

Vegetarian Mushroom Soup – Quick, Creamy, Delicious. We sort out the myths from the facts to make sure you get a great soup each and every time.

7. Easy & Creamy Tomato Basil Soup

Check out the recipe here
4.67 from 9 votes
Protein: 15g
Calories: 274kcal
Ready in:30 minutes
Recipe by: HurryTheFoodUp

Bonus: sometimes an easy vegetable soup is the best

Easy and Creamy Tomato Basil Soup. A simple, healthy, and delicious recipe that’s ready in 30 minutes or less, perfect for a cool winter or hot summer.

8. Spicy Black Bean Soup

Check out the recipe here
4.73 from 54 votes
Protein: 19g
Calories: 392kcal
Ready in:20 minutes
Recipe by: HurryTheFoodUp

Bonus: a spicy soup to warm you up

So comforting you want to sit in it. Great taste and is ready in 20 minutes. High in protein and fiber. You won’t be disappointed!

9. Easy Broccoli & Cauliflower Soup

Check out the recipe here
4.59 from 120 votes
Protein: 15g
Calories: 258kcal
Ready in:25 minutes
Recipe by: HurryTheFoodUp

Bonus: two seasonal superfoods in one bowl

Make the most out of your veg with this Broccoli and Cauliflower Soup – tasty, easy, healthy, full of vitamins, and only five mins to prep!

5 from 1 vote
Prep Time:5 minutes
Cook Time:20 minutes
Total Time:25 minutes


  • 1 onion
  • 1 tsp olive oil
  • ½ broccoli (2 cups, chopped, frozen is fine too)
  • ½ cauliflower (2 cups, chopped, frozen is fine too)
  • 4 cups vegetable broth (4 cups = 1 liter)
  • 1 cloves garlic
  • 1 tbsp dijon mustard
  • Salt and pepper to taste
  • 1 tsp thyme, fresh (dried is fine too)
  • 1 tbsp basil, fresh (dried is fine too)
  • 1 cup cheddar cheese or ⅔ cup low fat cream (⅔ cup = 175ml)



  • Slice the onion into rings and throw it in a big pan with the olive oil.
  • Cook on a low-medium for 3 minutes. Chop the garlic roughly and cook for another minute.
  • In the meantime, roughly chop the broccoli and cauliflower.
  • Make the veggie stock as per packet instructions.
  • Throw the broccoli and cauliflower into the pan.
  • Add the stock and simmer for fifteen minutes.
  • Turn the heat off and add the cheddar cheese. Hold just a little cheddar cheese back for serving. Add the thyme, basil and mustard. Give it all a good stir and let the flavours mix together for a few minutes.
  • Finally, use a hand blender and give it a blend!
  • Serve with fresh bread and a few herbs of choice for garnish.


Our love for broccoli doesn’t end there. Check out this awesome vegan recipe. Here’s a mega-tasty cauliflower curry recipe, too!
Please note that the nutritional data does not use the optional nutritional yeast.


Nutrition Facts
Top 15 Vegetarian Soups for Weight Loss: Delicious!
Amount per Serving
% Daily Value*
Saturated Fat
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2000 calorie diet.
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These soups are souper too!

Ok, so you all know I love protein, and it has amazing benefits for weight loss, but if you’re just looking for super low-calorie options the healthy soup recipes below are really going to help you out.

They all follow the criteria above but have slightly less protein.

10. The Best Pumpkin Carrot Soup

Check out the recipe here
4.80 from 15 votes
Protein: 7g
Calories: 281kcal
Ready in:30 minutes
Recipe by: Heiko & HurryTheFoodUp

Bonus: vitamin-packed and filling

Pumpkin and carrot soup is a hearty fall favorite of mine (in fact pumpkin soup recipes in general are a firm favorite!). There is nothing like a warming soup at this time of year!

11. Pea and Mint Soup

Check out the recipe here
4.83 from 45 votes
Protein: 16g
Calories: 342kcal
Ready in:20 minutes
Recipe by: HurryTheFoodUp

Bonus: small amount of ingredients

On the search for a quick, tasty homemade soup recipe? This pea and mint soup is deliciously easy and vegan too!

12. Asian-style Creamy Corn Soup

Check out the recipe here
4.78 from 9 votes
Protein: 9g
Calories: 395kcal
Ready in:20 minutes

Recipe by: HurryTheFoodUp
Bonus: vegan and delicious

This speedy and roasted creamy corn soup is here to show the world just how much vegan food rocks. Why should vegans have all the fun?!

13. Carrot and Ginger Soup

Check out the recipe here
4.29 from 7 votes
Protein: 4g
Calories: 169kcal
Ready in:9 minutes
Recipe by: HurryTheFoodUp

Bonus: ready in under 10 minutes

No complicated cooking steps means this refreshing carrot and ginger soup is ready in just ten easy minutes, and perfect for any weather. Take the stress out of cooking.

14. Healthy Sweet Potato Soup

Check out the recipe here
4.78 from 27 votes
Protein: 8g
Calories: 334kcal
Ready in:30 minutes
Recipe by: HurryTheFoodUp

Bonus: avoid if you have a peanut allergy

This Sweet Potato Soup is so damn good that not one, but TWO people with peanut allergies couldn’t resist having a bowl after they witnessed it being cooked.

15. Curried Butternut Squash & Coconut Soup

Check out the recipe here
4.79 from 19 votes
Protein: 13g
Calories: 378kcal
Ready in:30 minutes
Recipe by: HurryTheFoodUp

Bonus: great health benefits

Easy Curried Butternut Squash and Coconut Soup. A delicious blend of coconut sweetness and curried squash make this an absolute fall treat.

Weight loss vegetable soup FAQs

How do you store and reheat soup?

It’s really easy to store leftover soup by putting it into an airtight container and placing it in a fridge for up to 3 days. 

You can reheat them on the stove in a saucepan over medium heat, or pop it into a microwave-safe bowl and warm it in the microwave until piping hot.

Can you make soup ahead?

Tasty soups are easy to make ahead of time. Recipes can often be altered to be made in a large pot, slow cooker, or instant pot, making batch cooking really simple and time efficient.

You can then freeze them for up to 3 months so you have an easy go-to meal any day of the week.

What goes well with soup?

Soup goes well with crusty bread, croutons, and even a grilled cheese sandwich, however, if you’re looking for a low-calorie soup, you probably want to stay clear of the adding too much extra!

Why not make a healthy side salad instead?

Can you lose weight on a vegetable soup diet?

Of course, a diet that includes healthy homemade vegetable soup which is high in protein like the ones in this post would aid in weight loss (same goes for our lovely high protein vegan soups!).

However, it is important to eat a balanced diet that includes all food groups rather than just sticking to one type of meal all the time.

Is soup a good way to lose weight?

A delicious soup that is packed with a variety of vegetables and protein is a great way to lose weight. Take a look at any of the low-calorie, low-fat soups in this post for great weight-loss meal inspiration.

These vegetarian soups for weight loss are souper (sorry!) in my opinion (as are these low calorie soups!). I crave a bowl of soup in the winter months, don’t you?

I also love how they work into my healthy eating plan so I can use local fresh produce to create a delicious meal that will help me reach my weight loss or muscle gain goals.

If you’re looking for more weight-loss meal inspiration take a look at this collection of low-calorie snack recipes, or the 11 Best Weight-Loss Breakfasts, and there are so many more – just search the term ‘weight loss’.

Or, if you would prefer to have your meals planned out for the week, we offer a FREE 7-Day Weight Loss Meal Plan. Start reaching your goals today!


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Recipe Rating

  1. 5 stars
    What a great compilation! I am definitely trying these soups!

    1. Woohoo! Glad you like it!!