I love soup.
Soup has a lot of wonderful qualities going for it.
You can easily feed a lot of people from one big pot. It’s simple to make in big batches so you can have easy ready-to-heat leftovers for quick lunches and suppers. And it’s naturally nourishing, especially when you make it yourself and control what goes into it.
But my favorite thing about soup is that it can help you lose weight and keep it off.
Eating soup can help you feel full on fewer calories, which is essential to long-term sustainable weight loss success.
Soup (not the cream filled kind, of course) is considered a high volume low energy-dense food. This means it provides more food volume for fewer calories so you feel fuller and stay feeling fuller longer. (To lose weight you need to find ways to avoid being hungry all the time.)
One of my favorite soups is this simple garden vegetable soup. Brimming with vegetables that you can modify it to suit your tastes and what’s available/in season.
You’ll often find a container of it right in the front of my fridge ready and waiting for when hunger pangs strike. At just 41 calories and 0 points plus values per serving, it’s a great way to fill up without filling out!
- ½ cup chopped onion
- ½ cup chopped carrots
- ½ cup chopped celery
- 2 garlic cloves, pressed
- 4 cups fat free broth of your choice
- 1 (14-1/2 ounce) can diced tomatoes
- 1 cup chopped cabbage
- 1 cup chopped spinach or kale
- 1 tablespoon tomato paste
- ½ teaspoon dried basil
- ½ teaspoon dried thyme
- ½ teaspoon salt
- 1 cup chopped zucchini
- Chopped parsley or basil for garnish (optional)
- Spray a large saucepan or soup pot with nonstick cooking spray. Add the onion, carrot and celery and cook over low heat, stirring often until the vegetables have softened.
- Add the garlic and stir for another minute.
- Add the broth, tomatoes, cabbage, spinach, tomato paste, basil, thyme and salt and bring to a boil over medium high heat. Lower the heat, cover the pot and simmer gently for about 15 minutes.
- Add the zucchini and cook until softened, 3 – 5 minutes more.
- Stir in chopped fresh parsley or basil just before serving if desired.