On a chilly winter day, nothing quite compares to the comfort of a steaming bowl of soup. It delivers warmth, nourishment, and satisfaction all in one. Plus, soup can be an excellent choice if you're trying to lose weight.
The key lies in the ingredients. Soup can be low in calories, rich in nutrients, and incredibly filling. You can even enjoy a creamy, healthy version, like our roasted veggie soup recipe. It's packed with eight different vegetables, loaded with protein, and provides a hearty serving size that keeps you full while supporting your weight loss goals.
The best part? You don't even need a pot! Just chop your veggies, roast them on a sheet pan until they're caramelized and sweet, then blend them to perfection. In about 30 minutes, you’ll have a comforting, nutrient-rich bowl of soup that's perfect for supporting your weight loss goals.
Creamy Roasted Veggie Soup
Makes 4 servings
Nutrition (Per 1 serving): 3 ½ cups
Calories: 239
Fat: 8 g (Saturated fat: 1 g)
Sodium: 545 mg
Carbs: 26 g (Fiber: 5 g, Sugar: 10 g)
Protein: 19 g
Ingredients
- 6 medium Roma tomatoes, sliced in half
- 5 medium carrots, tops and ends sliced off
- 1 large sweet onion, peeled and quartered
- 1 large red bell pepper, sliced in half, seeds discarded
- 1 large yellow bell pepper, sliced in half, seeds discarded
- 1 large zucchini, sliced
- 1 large summer squash, sliced
- 4 garlic cloves, peel on
- 2 tbsp olive oil or avocado oil
- ⅛ tsp freshly ground black pepper
- 4 cups low-sodium vegetable broth
- 2 1/2 cups non-fat cottage cheese
How to Make It
- Preheat oven to 375 degrees Fahrenheit and line a baking sheet with foil.
- Place vegetables on prepared sheet and drizzle with olive oil. Use your hands to evenly coat the vegetables in oil. Sprinkle with black pepper.
- Roast for 25-30 minutes, until vegetables have caramelized, flipping halfway through. Cool slightly and carefully peel garlic cloves.
- Working in batches if needed, transfer cooked vegetables to a blender. Add broth and cottage cheese.
- Blend on high until soup is completely smooth, about 1-2 minutes.
Why This Soup Recipe Supports Weight Loss
This soup is a powerful ally for weight loss, filled with eight different veggies, protein, fiber, and water—ingredients that work together to keep you full and nourished while cutting back on calories.
Low-Calorie, Nutrient-Dense Vegetables
Vegetables are low in calories but packed with essential vitamins, minerals, antioxidants, and dietary fiber. Adding more veggies to your diet, especially when trying to lose weight, helps you feel full on fewer calories. Plus, the fiber and water content in vegetables keeps you satisfied. Take Roma tomatoes, for instance—they’re about 95% water. When added to this soup, they boost both flavor and hydration. With eight veggies in this recipe, each one contributes a healthy dose of water and fiber.
Fiber for Long-Lasting Fullness
Fiber is essential for weight loss because it slows digestion, keeping you full for longer and helping you eat less. This soup contains 5 grams of fiber per serving, making it a tasty and simple way to increase your fiber intake and support your weight loss efforts.
High in Protein
Each bowl of this soup delivers 19 grams of protein, courtesy of cottage cheese—though you won’t even taste it! Cottage cheese is a high-quality protein source, providing all nine essential amino acids without the added unhealthy fats. Protein is essential when reducing calories because it helps control hunger and preserves lean muscle mass, which is crucial since muscle is metabolically active and burns more calories, even at rest.
Smooth Texture for Lasting Fullness
Studies suggest that smooth soups, like this one, can keep you feeling full longer than chunky soups or solid meals. They tend to stay in the stomach longer, enhancing the sense of satiety. With a generous 3 ½ cups per serving, you'll have a hearty portion to enjoy.
Not only is this soup delicious, but it's also a powerful weight loss ally, packed with water, fiber, and protein to help you stay satisfied while cutting calories.