Servings
Font
Back
Weight Loss Vegetable Soup
4.5 from 327 votes

Weight Loss Vegetable Soup

This vegetable soup blends a variety of fresh and canned vegetables with herbs in a vegetable broth base. It features sweet onions, celery, cabbage, bell peppers, carrots, green beans, mushrooms, broccoli, and zucchini. Seasoned with bay leaves, cumin, oregano, thyme, rosemary, and optional cayenne, it's a broth-based soup with tender-vegetable texture and mild spices. Edamame or beans add protein, making it filling yet low-calorie.

Prep Time
15 mins
Cook Time
25 mins
Total Time
40 mins
Servings: 10
Calories: 126 kcal
Course: Soup
Cuisine: American

Ingredients

  • 3 tablespoons olive oil
  • 2 cups sweet onion peeled and diced small (about 1 large onion, Vidalia or yellow onion
  • 1 cup celery diced small (about 2 stalks)
  • 4 garlic peeled and finely minced, cloves
  • 4 cups green cabbage sliced into thin ribbons (about 1/4 to 1/2 head depending on size)
  • 1 red bell pepper seeded, trimmed, and diced small, medium/large
  • 1 bell pepper seeded, trimmed, and diced small, medium/large, yellow or orange
  • 1 cup carrot peeled, trimmed, and sliced thin (about 1 1/2 large carrots
  • 1 cup green beans trimmed into 1-inch pieces (I prefer fresh but frozen may be substituted)
  • 1 cup mushroom baby portobello, white, or your favorite, sliced
  • 64 ounces vegetable broth low-sodium, 8 cups
  • tomatoes I use low-sodium, petite-diced, canned 15-ounce
  • 1 ½ cups edamame (OR one 15-ounce can garbanzo beans, cannellini, or kidney beans, drained and rinsed; I use low-sodium beans)
  • 3 bay leaf
  • 1 teaspoon cumin
  • 1 teaspoon oregano dried
  • 1 teaspoon thyme dried
  • ½ teaspoon rosemary dried
  • pinch cayenne pepper optional and to taste
  • 2 to 3 teaspoons salt or to taste
  • 1 teaspoon black pepper or to taste
  • 3 cups broccoli florets
  • 2 cups zucchini diced small (about 1 1/2 large zucchini)
  • 1 to 2 tablespoons lemon juice optional (brightens up the flavor)

Instructions

    Cup of Yum
  1. To a large Dutch oven or stockpot, add the oil, onion, celery, and sauté over medium-high heat for about 7 minutes, or until vegetables begin to soften. Stir intermittently.
  2. Add the garlic and sauté for another 1 to 2 minutes. Stir intermittently.
  3. Add the cabbage, peppers, carrots, green beans, mushrooms, and sauté for another 5 minutes, or until vegetables begin to soften. Stir intermittently.
  4. Add the vegetable broth, diced tomatoes, optional beans or edamame, bay leaves, cumin, oregano, thyme, rosemary, optional cayenne, salt, pepper, and bring to a boil. Allow mixture to boil gently for about 5 minutes.
  5. Add the broccoli, zucchini, optional lemon juice, and boil 3 to 5 minutes, or until broccoli and zucchini are crisp-tender. Remove bay leaves.
  6. Taste soup and add additional salt, pepper, or herbs, to taste. Amount of salt will vary based on how salty the brand of vegetable broth used is, how salty the canned tomatoes and optional beans are, and personal preference. At any time while making the soup, if the overall liquid level is lower than you like and you prefer more broth, adding a cup or two of water is okay, noting you can always adjust the salt and seasoning levels. Serve immediately.

Notes

  • Store soup in an airtight container in the refrigerator for up to 7 days or freeze for up to 4 months.

Nutrition Information

Serving 1serving Calories 126kcal (6%) Carbohydrates 18g (6%) Protein 5g (10%) Fat 5g (8%) Saturated Fat 1g (5%) Polyunsaturated Fat 1g (6%) Monounsaturated Fat 3g (15%) Sodium 571mg (24%) Potassium 468mg (10%) Fiber 6g (24%) Sugar 6g (12%) Vitamin A 3269IU (65%) Vitamin C 76mg (84%) Calcium 69mg (7%) Iron 2mg (11%)

Nutrition Facts

Serving: 10 Serving

Amount Per Serving

Calories 126

% Daily Value*

Serving 1serving
Calories 126kcal 6%
Carbohydrates 18g 6%
Protein 5g 10%
Fat 5g 8%
Saturated Fat 1g 5%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 3g 15%
Sodium 571mg 24%
Potassium 468mg 10%
Fiber 6g 24%
Sugar 6g 12%
Vitamin A 3269IU 65%
Vitamin C 76mg 84%
Calcium 69mg 7%
Iron 2mg 11%

* Percent Daily Values are based on a 2,000 calorie diet.