Vegetable Weight-Loss Soup

A big bowl of this Vegetable Weight-Loss Soup will leave you satisfied for hours without a ton of calories, which can help keep your weight in check. Even if weight loss isn’t your goal, this recipe is an easy way to get your vegetable servings for the day. With the variety of ingredients, you’ll get plenty of nutrients to boost immunity and support a healthy diet. Once this one-pot meal is prepped, it can be enjoyed for several days either straight from the fridge or frozen to make it last a little longer. Learn how to make it below, and don’t forget to try our suggestions for easy variations.

How to Make Vegetable Weight-Loss Soup

1. Prep the Ingredients

Before you begin cooking, clean and chop all of the vegetables. Having them prepared and ready to go will streamline the cooking process. 

2. Cook the Hearty Vegetables

You’ll need a large pot, such as a Dutch oven, for making this soup. Using a cooking vessel that’s too small will slow the cooking time, so make sure you use something big, with plenty of surface area. Heat the oil, then add the onion, carrots, celery, green beans and garlic. Cook and stir often until the vegetables are softened, which should take about 10 minutes.

3. Add the Broth and Simmer

Pour in the broth and bring the mixture to a boil. Turn the heat down so that the mixture is just simmering. Simmering the vegetables in the broth will soften them further, without browning them.  

4. Add the Remaining Ingredients

The final ingredients, specifically the beans, kale, zucchini and tomatoes, only need to be warmed up, so they’re added toward the end, along with the vinegar, salt and pepper. Cook for 10 minutes or just long enough to soften the zucchini and kale.

5. Finish with Pesto

Portion the soup into bowls and, if desired, add a bit of pesto. The pesto adds an herbaceous element to the dish and an additional boost of flavor, thanks to the garlic.

Best Variations to Try 

• Instead of kale, try spinach, chard or another hearty green. If you’re up for it, mix a variety of these greens for even more flavor and nutrients.
• Cannellini beans are creamy and have a mild flavor, which makes them easy to enjoy in this soup. For something with a bit more texture, try chickpeas. For a little more flavor, consider using black-eyed peas or borlotti beans. For another creamy substitute, you can use pinto beans or white navy beans.
• Herbs are a simple way to add flavor and a touch of freshness without adding much in the way of calories. Add heartier fresh herbs like rosemary during the last 10 minutes of cooking. For more delicate, leafy herbs, like parsley and basil, add them just before serving.

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!

• To streamline the cooking process, consider prepping the vegetables up to a day in advance. Store in the refrigerator until ready to use.
• We use extra-virgin olive oil in this recipe, but other oils can be used in its place. Try grapeseed, avocado or canola oil. Any combination of these oils can also be used.
• Broth adds flavor and depth to this soup, but if you don’t have any on hand, you can use water! You’ll be getting plenty of flavor from the onion and garlic in the recipe, so don’t let the absence of broth prohibit you from making this soup.
• Before storing the soup, let it cool completely. To speed up the process, consider transferring it to a big, shallow container to expose it to the air. You can also place it in an ice bath, stirring frequently, until chilled.

Nutrition Notes

• Kale is a cruciferous leafy green that’s packed with health benefits. Thanks to its phytonutrient profile, it can help reduce the risk of chronic illnesses and protect against cancer. It’s also a great way to get vitamin A, an important nutrient for eye health. Kale is also packed with vitamin K, which benefits bone health by helping with bone density and reducing the risk of fracture.
• Green beans add a pop of bright green color to this soup, but they also boost its nutrition! Like kale, green beans contain vitamin K, known for its health benefits. They’re also a great source of fiber, providing 4 grams per 1-cup serving.
• Cannellini beans, like all beans, are a great way to get more fiber in your diet. With over 6 g of fiber per 1/2-cup serving, they’re a satisfying ingredient that also benefits gut health. Cannellini beans are also rich in potassium, calcium, folate and iron—nutrients that are important for heart and brain health.