17 Healthy Vegetarian Soup Recipes for Weight Loss | Hurry The Food Up

17 Healthy Vegetarian Soup Recipes for Weight Loss – Soup-er slim and hella healthy!

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17 Healthy Vegetarian Soups for Weight Loss - Title Image | Hurry The Food Up

Does the idea of healthy vegetarian soup recipes for weight loss make you think sadly of hot bland mush?

If so, you clearly haven’t tried any of these healthy weight loss soups!

Sure, if done badly, soup can make for a pretty dull dinner, but with the right preparation and seasoning, you can make delicious, hearty and healthy soups, which can help you on your journey to weight loss.

For example, there is nothing dull about this Italian-inspired pasta and fagioli soup! Only 323 calories per serving and filled with beans, veg and pasta, this soup makes for a hearty, nutritious and satisfying meal.

If you’re looking for something smoother and cheesier, try out our broccoli and cauliflower soup, which contains a generous helping of cheddar and still only comes to 267 calories per serving.

And that’s just a taste of what we’ve got cooking!

Soup up your diet with healthy vegetarian soup recipes for weight loss

What makes the difference between standard soups and healthy weight loss soups? It’s all in the detail!

With healthy soup recipes vegetarian soups are already a great place to start, because they are bulky and filling but generally low in calories, as their bulk comes from liquid and veg rather than calorie dense stodge or red meat.

However, if you’re looking for vegetarian diet soups, you’ve got to check out the nutritional data of a soup recipe to check there aren’t any cheeky ingredients in there, raising the fat / calorie count!

How to make the perfect weight loss soup!

These healthy vegetarian soup recipes for weight loss have the perfect combo of calories, protein, fat and carbs to optimise their contribution to your weight loss journey.

These are all low calorie vegetable soups, at less than 500 calories per serving. Keeping calories at around this level makes sure these soups keep you full, while not tipping you into an excess of calories.

We have also made sure that none of these recipes contain any more than 15g fat. While fat is important to your diet it is also very ‘calorie dense’. This means it contains a lot more calories (over double the amount per gram in fact!) than carbs or protein, making it less helpful when we’re on a calorie limit.

Each of these soups also contains at least 14g protein, because protein keeps you full and helps contribute to muscle maintenance.

So go forth, to chop, blend, simmer and dip your way through 17 of the best healthy vegetarian soups for weight loss!

African Peanut Soup

Check out the recipe here
4.73 from 33 votes
Ready in: 25 minutes

Bonus: rich, creamy, flavoursome
436 calories per serving

Healthy African peanut soup with rice, based on a traditional West African recipe that’s packed with protein, vitamins and, best of all, flavour.

Lentil Spinach Soup

17 Healthy Vegetarian Soup Recipes for Weight Loss - Red Lentil and Spinach Soup | Hurry The Food Up
Check out the recipe here

Ready in: 30 minutes
Recipe by: FoodMeanderings
Bonus: hearty, high protein, delicious
272 calories per serving

This easy and healthy Red Lentil Spinach Soup is a hearty and delicious vegetarian meal that’s ready in 30 minutes!

Puréed Bean Soup

17 Healthy Vegetarian Soup Recipes for Weight Loss - Pureed Bean Soup | Hurry The Food Up
Check out the recipe here

Ready in: 55 minutes
Recipe by: Cooktoria
Bonus: smooth, rich, filling
447 calories per serving

This Easy Puréed Bean Soup is smooth, creamy, and full of flavor. You’re going to love the taste and texture of this delicious vegan dish.

Best Veggie Minestrone Soup

17 Healthy Vegetarian Soup Recipes for Weight Loss - Minestrone Soup | Hurry The Food Up
Check out the recipe here

Ready in: 1 hour 10 minutes (prep time 20 mins)
Recipe by: ConfettiBliss
Bonus: filling, full of veg, satisfying
358 calories per serving

This hearty minestrone soup recipe is healthy, satisfying and delicious! Perfect year-round, it’s a warm comforting meal for the fall and winter seasons.

Pimped Vegan Tomato Soup

Pimped Vegan Tomato Soup - Not just your regular soup - tomato soup ready to serve #soup #tomato | hurrythefoodup.com
Check out the recipe here
5 from 7 votes
Ready in: 45 minutes
Recipe by: Timo & HurryTheFoodUp

Bonus: creamy, sharp, delicious
407 calories per serving

Show the competition why there’s only one winner with this creamy vegan and vegetarian tomato soup. No dairy, just awesome.

Slow Cooker Navy Bean Soup

17 Healthy Vegetarian Soup Recipes for Weight Loss - Slow Cooker Navy Bean Soup | Hurry The Food Up
Check out the recipe here

Ready in: prep time 15 minutes, cook time 6 hours
Recipe by: LivingLou
Bonus: high protein, low effort, tasty
309 calories per serving

Slow cooker navy bean soup is a hearty, vegetarian crockpot soup made with dried navy beans, carrots, celery and fennel. A delicious and healthy soup for weight loss!

Tomato and Spinach Tortellini Soup

17 Healthy Vegetarian Soup Recipes for Weight Loss - Spinach Tomato Tortellini Soup| Hurry The Food Up
Check out the recipe here

Ready in: 30 minutes
Recipe by: ChefSavvy
Bonus: rich, filling, delicious
379 calories per serving

Super Easy 30 Minute Tortellini Tomato and Spinach Soup. Satisfying, healthy, and comforting. The perfect dinner for a busy weeknight!

Lemony Split Pea Soup with Jalapeño

17 Healthy Vegetarian Soup Recipes for Weight Loss - Lemony Split Pea Soup | Hurry The Food Up
Check out the recipe here

Ready in: 40 minutes
Recipe by: ThisThatMore
Bonus: spicy, citrusy, nutritious
413 calories per serving

Lemony Split Pea Soup is infused with jalapenos and hence gives a distinctive flavor. This nutritious & healthy soup is perfect for the cold weather & goes great with home-baked bread.

Pasta e Fagioli Soup

17 Healthy Vegetarian Soup Recipes for Weight Loss - Pasta e Fagioli Soup | Hurry The Food Up
Check out the recipe here

Ready in: 45 minutes
Recipe by: ASimplePalate
Bonus: thick, filling, comforting
323 calories per serving

Pasta fagioli soup is an Italian classic! Enjoy this vegetarian version that is thick and stew-like and each bite is full of hearty pasta and beans.

Lemon White Bean Spinach Soup

17 Healthy Vegetarian Soup Recipes for Weight Loss - White Bean Orzo Soup| Hurry The Food Up
Check out the recipe here

Ready in: 30 minutes
Recipe by: NourishAndFete
Bonus: rich, filling, delicious
379 calories per serving

Lemony White Bean and Spinach Soup with Orzo is healthy, cozy, and comforting — packed with fresh greens, carrots, pasta, and cannellini beans — and easy to make in less than 30 minutes.

Lentil and Turmeric Soup

17 Healthy Vegetarian Soup Recipes for Weight Loss - Lentil Turmeric Soup | Hurry The Food Up
Check out the recipe here

Ready in: 1 hour (prep 10 minutes)
Recipe by: SlowTheCookDown
Bonus: nutritious, creamy, sweet
554 calories per serving

Easy to make in one pot, this vegan soup is hearty, filling and loaded with goodness. This lentil and turmeric soup is made with coconut milk for a creamy texture and sweet flavor.

Kala Chana (Brown Chickpea) Soup

17 Healthy Vegetarian Soup Recipes for Weight Loss - Kala Chana Soup | Hurry The Food Up
Check out the recipe here

Ready in: 40 minutes
Recipe by: GoHealthyEverAfter
Bonus: lightly spiced, wholesome, filling
360 calories per serving

My mom’s brown chickpea curry soup is an easy wholesome soup recipe that combines the curry flavors with chickpeas to give you a healthy comforting soup.

Vegan Chicken Noodle Soup

17 Healthy Vegetarian Soup Recipes for Weight Loss - Vegan Chicken Noodle Soup| Hurry The Food Up
Check out the recipe here

Ready in: 15 minutes
Recipe by: WowItsVeggie
Bonus: light, high protein, comforting
200 calories per serving

This vegan chicken noodle soup recipe comes together in just 15 minutes and is a plant-based take on the classic! It is comforting and warm and perfect for any time of year, but especially when you are sick or the weather is chilly outside!

Vegan Wild Rice Soup

17 Healthy Vegetarian Soup Recipes for Weight Loss - Wild Rice Soup | Hurry The Food Up
Check out the recipe here

Ready in: 30 minutes
Recipe by: WowItsVeggie
Bonus: filling, full of veg, creamy
341 calories per serving

This vegan wild rice soup is so flavorful and delicious! The creamy nature of the soup is a delicious treat as it isn’t often seen in vegan cooking and the wild rice is delicious.

Quinoa Lentil Cabbage Roll Soup

17 Healthy Vegetarian Soup Recipes for Weight Loss - Vegan Cabbage Roll Soup| Hurry The Food Up
Check out the recipe here

Ready in: 1 hour (prep time 10 minutes)
Recipe by: ConnoisseurusVeg
Bonus: easy, hearty, delicious
274 calories per serving

This delicious weight loss vegetable soup is a hearty mix of quinoa and lentils, simmered in a savoury tomato broth with tender cabbage.

Cold Cucumber Soup with Greek Yoghurt

17 Healthy Vegetarian Soup Recipes for Weight Loss - Cold Cucumber Soup with Greek Yoghurt| Hurry The Food Up
Check out the recipe here

Ready in: 25 minutes
Recipe by: FitMealIdeas
Bonus: cool, refreshing, smooth
96 calories per serving

Cold cucumber soup with greek yogurt, crunchy veggies, and herbs is the perfect answer for the hot summer. Try this no-cook cold soup recipe that gets ready in just 10 minutes. As low calorie soup recipes go, this is a gem!

Easy Broccoli and Cauliflower Soup

Easy Broccoli and Cauliflower Soup - The True Superfood - easy broccoli and cauliflower soup ready to eat | hurrythefoodup.com
Check out the recipe here
4.62 from 88 votes
Ready in: 25 minutes
Recipe by: HurryTheFoodUp


Bonus: creamy, cheesy, full of veg
267 calories per serving

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! Why not give it a whirl right now?

Print Pin
No ratings yet
Course Mains, Soup
Cuisine Global
Time 25 minutes
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 3
Calories 267kcal

Ingredients

  • 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)

Optional:

Instructions

  • 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.

Nutrition

Nutrition Facts
17 Healthy Vegetarian Soup Recipes for Weight Loss
Amount per Serving
Calories
267
% Daily Value*
Fat
 
15
g
23
%
Saturated Fat
 
8
g
50
%
Cholesterol
 
40
mg
13
%
Sodium
 
1764
mg
77
%
Potassium
 
769
mg
22
%
Carbohydrates
 
21
g
7
%
Fiber
 
6
g
25
%
Sugar
 
8
g
9
%
Protein
 
16
g
32
%
Vitamin A
 
1841
IU
37
%
Vitamin C
 
142
mg
172
%
Calcium
 
358
mg
36
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.

We hope you enjoyed exploring these amazing healthy vegetarian soups for weight loss! Now you have a whole range of weight loss soup recipes to add to your repertoire!

About Dave

From the UK to Germany with many stops along the way. Food without meat is the best type of food. And I plan to share it!

This article has been medically reviewed by James Bell

Healthy, nutritious and absurdly tasty food? That’s what I’m all about. I love recipes which are full of flavour but are good for you too. My job in family medicine led me to become a nutrition professional as well, with an aim to get people healthier just by the food they eat.

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