Name: Vegetable Weight-Loss Soup
Total time: 60 min
Ingredients: 2 tablespoons extra-virgin olive oil; 1 medium onion, chopped; 2 medium carrots, chopped; 2 stalks celery, chopped; 12 ounces fresh green beans, cut into 1/2-inch pieces; 2 cloves garlic, minced; 8 cups no-salt-added chicken broth or low-sodium vegetable broth; 2 (15 ounce) cans low-sodium cannellini or other white beans, rinsed; 4 cups chopped kale; 2 medium zucchini, chopped; 4 Roma tomatoes, seeded and chopped; 2 teaspoons red-wine vinegar; 0.75 teaspoon salt; 0.5 teaspoon ground pepper; 8 teaspoons prepared pesto

Vegetable Weight-Loss Soup

4.6

(41)

38 Reviews

A big bowl of this vegetable soup will leave you satisfied for hours without consuming a lot of calories, which is helpful when trying to lose weight. Plus, it's an easy way to boost your vegetable servings for the day—something all of us could benefit from. Top with a dollop of pesto before devouring this delicious vegetable soup and consider serving with a hunk of toasted whole-wheat bread to help round out the meal.

Hilary Meyer

Updated on December 22, 2022

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

Active Time:

45 mins

Additional Time:

15 mins

Total Time:

1 hr

Servings:

Yield:

8 servings

Nutrition Profile:

Dairy-Free Diabetes Appropriate Egg Free Gluten-Free Healthy Aging Healthy Immunity Heart Healthy Low Sodium Low-Calorie Soy-Free

Jump to Nutrition Facts

How to Make the Best Vegetable Soup

All vegetables are welcome additions to vegetable soup and vegetables offer health benefits. Nearly all veggies offer fiber which helps keep you full and satisfied and can aid in weight loss. In our vegetable soup, we use onions, carrots, celery, green beans, kale, zucchini, tomatoes and garlic, but there's room to get creative! Here are some other veggies that work well:

Leeks, fennel, potatoes, sweet potatoes, sweet peppers, mushrooms, eggplant, peas, corn, spinach, Swiss chard

A good rule of thumb if you feel experimental is to pick a few veggies from the allium family (think onions, leeks and garlic) to start to build the flavor. Move next to vegetables that add bulk like carrots, peas and squash and finally one or two tender leafy greens that add texture like spinach or kale. You can also switch up the broth you use. Use vegetable, no-chicken or mushroom broth for a vegetarian soup, or chicken or beef broth for a meatier flavor.

Can I Make Vegetable Soup in the Slow Cooker?

We cook this vegetable soup on the stovetop, but a slow-cooker comes in handy for busy days. Luckily, you can make this vegetable soup recipe in the slow cooker! For those busy days when you need to plan ahead, check out the slow-cooker version of this healthy soup.

How to Store Vegetable Soup

It's easy to enjoy a fast and healthy lunch or dinner if you've got vegetable soup on hand. Just prepare through Step 3 and refrigerate for up to 5 days or portion the soup and freeze for up to 6 months; finish Step 4 just before serving.

Additional reporting by Hilary Meyer

Ingredients

2 tablespoons extra-virgin olive oil
1 medium onion, chopped
2 medium carrots, chopped
2 stalks celery, chopped
12 ounces fresh green beans, cut into 1/2-inch pieces
2 cloves garlic, minced
8 cups no-salt-added chicken broth or low-sodium vegetable broth
2 (15 ounce) cans low-sodium cannellini or other white beans, rinsed
4 cups chopped kale
2 medium zucchini, chopped
4 Roma tomatoes, seeded and chopped
2 teaspoons red-wine vinegar
¾ teaspoon salt
½ teaspoon ground pepper
8 teaspoons prepared pesto

Directions

Heat oil in a large pot over medium-high heat. Add onion, carrot, celery, green beans and garlic. Cook, stirring frequently, until the vegetables begin to soften, about 10 minutes.
Add broth and bring to a boil. Reduce heat to a simmer and cook, stirring occasionally, until the vegetables are soft, about 10 minutes more.
Add white beans, kale, zucchini, tomatoes, vinegar, salt and pepper. Increase heat to return to a simmer; cook until the zucchini and kale have softened, about 10 minutes.
Top each serving of soup with 1 teaspoon pesto.

Carson Downing

Nutrition Facts (per serving)

225	Calories
8g	Fat
28g	Carbs
13g	Protein

Nutrition Facts
Servings Per Recipe 8
Serving Size 1 3/4 cups each
Calories 225
% Daily Value *
Total Carbohydrate 28g	10%
Dietary Fiber 8g	27%
Total Sugars 5g
Protein 13g	25%
Total Fat 8g	11%
Saturated Fat 1g	7%
Vitamin A 4134IU	83%
Vitamin C 30mg	34%
Folate 52mcg	13%
Sodium 406mg	18%
Calcium 106mg	8%
Iron 3mg	17%
Magnesium 89mg	21%
Potassium 866mg	18%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.