On a chilly winter day, there's nothing quite as comforting as a steaming bowl of soup. It provides warmth, nourishment, and satisfaction in every spoonful. But did you know that soup can also be an excellent choice for weight loss?
The key lies in the ingredients. Soup can be low in calories, rich in nutrients, and extremely filling. You can even enjoy a creamy, healthy version like our creamy roasted veggie soup. This recipe is packed with eight different vegetables, loaded with protein, and offers a hearty serving size that helps keep you full while supporting your weight loss goals.
The best part? You won’t even need a pot! Just chop your vegetables, roast them on a sheet pan until they’re caramelized and sweet, then blend them up. In just 30 minutes, you’ll have a warm, nutrient-dense 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 great ally for weight loss, loaded with eight different vegetables, protein, fiber, and water—all working together to help you feel full and nourished while cutting back on calories.
Low-Calorie, Nutrient-Dense Vegetables
Vegetables are naturally low in calories but packed with essential vitamins, minerals, antioxidants, and dietary fiber. Incorporating more veggies into your meals is especially beneficial for weight loss since they allow you to feel full on fewer calories. The fiber and water content in vegetables, such as Roma tomatoes (which are about 95% water), contribute to hydration and satiety. This soup features eight different vegetables, each adding fiber and water to keep you satisfied while boosting nutrition.
Fiber for Prolonged Fullness
Fiber is key for weight loss because it slows down digestion, helping you feel full longer and reducing overall food intake. With 5 grams of fiber per serving, this soup makes it easy to increase your fiber intake and support your weight loss efforts.
Protein-Packed for Appetite Control
Each bowl of this soup provides 19 grams of protein, thanks to the addition of cottage cheese, which blends seamlessly without altering the flavor. Cottage cheese is a high-quality protein source, containing all nine essential amino acids. Protein is vital when you're cutting calories as it helps manage hunger and preserve lean muscle mass, which is important since muscle burns more calories at rest.
Smooth Texture for Greater Satiety
Studies suggest that smooth soups, like this one, can keep you feeling full longer than chunky soups or solid meals. They tend to remain in the stomach longer, enhancing satiety. With 3 ½ cups per serving, this recipe offers a generous portion that contributes to lasting satisfaction.
This soup is more than just delicious—it’s a weight loss powerhouse, thanks to its high water, fiber, and protein content.