Why You’ll Love Healthy Soup
There’s something incredibly comforting about a warm bowl of healthy soup. Whether you’re curled up on a chilly evening or looking for a light, nourishing lunch, this recipe hits the spot. It’s packed with vibrant vegetables, hearty beans, and a touch of lemon to brighten every spoonful. What makes it even better? It’s naturally gluten-free, dairy-free, and loaded with clean ingredients that support your wellness goals.
This healthy soup is ideal for anyone embracing a clean eating lifestyle. It’s a great way to sneak in extra veggies without sacrificing flavor. Plus, it’s perfect for meal prep — make a big batch and enjoy it throughout the week. If you’re planning a wholesome menu for a festive occasion, pair it with these healthy Mexican options for Cinco de Mayo to keep things light and flavorful.
Table of Contents
Ingredients to make low calorie soup
This low calorie soup is built on a foundation of fresh, wholesome ingredients. Each component brings its own texture and nutritional benefit, making this a well-rounded dish you’ll feel good about eating. Here’s everything you’ll need to make it:
- 1 tbsp olive oil
- 1 medium yellow onion, diced
- 2 cloves garlic, minced
- 3 medium carrots, peeled and sliced
- 2 celery stalks, sliced
- 1 zucchini, diced
- 1 (14.5 oz) can diced tomatoes, undrained
- 4 cups low-sodium vegetable broth
- 1 (15 oz) can cannellini beans, drained and rinsed
- 1 tsp dried thyme
- 1/2 tsp salt
- 1/4 tsp black pepper
- 2 cups chopped kale, tough stems removed
- 1 tbsp lemon juice
- Fresh parsley, chopped (optional, for garnish)
Time needed to make clean eating soup
This clean eating soup comes together quickly, making it a great choice for busy weeknights or lazy weekends. Here’s a quick breakdown of the time you’ll need:
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
If you’re looking for more quick and wholesome meals, check out these healthy no-bake desserts to round out your meal.
Quick Steps to Make vegetable detox soup
Step 1
Heat olive oil in a large pot over medium heat. Add the diced onion and cook for 3–4 minutes, stirring occasionally, until translucent.
Step 2
Stir in the garlic, carrots, and celery. Cook for another 4–5 minutes, until the vegetables start to soften.
Step 3
Add zucchini, diced tomatoes with their juices, vegetable broth, cannellini beans, thyme, salt, and pepper. Bring the mixture to a boil.
Step 4
Once boiling, reduce heat to low and let the soup simmer uncovered for 20–25 minutes, until all vegetables are tender.
Step 5
Stir in the chopped kale and cook for 3–4 more minutes, until the kale is wilted but still bright green.
Step 6
Remove the pot from heat and stir in the lemon juice to brighten the flavor.
Step 7
Ladle into bowls and garnish with fresh parsley if desired. Serve hot.
Pro Tips & Tasty Tweaks
Want to make this weight loss soup even more satisfying? Add a handful of cooked quinoa or brown rice for extra fiber. If you’re out of cannellini beans, chickpeas or navy beans work well too. For a spicy kick, toss in a pinch of red pepper flakes. Leftovers taste even better the next day, so don’t hesitate to double the batch. Store in glass containers for easy reheating and portion control.
Is high protein soup healthy and nutritious ?
Absolutely! This high protein soup is a powerhouse of nutrients. Each serving offers a balanced mix of fiber, plant-based protein, and essential vitamins. The cannellini beans provide a solid protein boost, while the kale and carrots deliver antioxidants and vitamin A. Plus, the olive oil adds healthy fats that support heart health.
Here’s a general nutritional breakdown per serving (based on 6 servings):
- Calories: ~180
- Protein: ~9g
- Carbohydrates: ~28g
- Fiber: ~7g
- Fat: ~5g
- Sodium: ~400mg
It’s a fantastic option for anyone looking to eat clean without sacrificing flavor. If you’re exploring more veggie-forward meals, this cauliflower sausage and kale soup is another great choice. Or try this healthy lentil chili for a hearty, plant-based dinner.
For more veggie-packed ideas, don’t miss our healthy spaghetti squash recipes and these healthy apple recipes that make clean eating fun and flavorful.
Can I make vegetable detox soup healthier and still delicious?
Yes, and it’s easier than you think. To make this vegetable detox soup even lighter, you can skip the olive oil and sauté the veggies in a splash of broth. Want to reduce sodium? Use a homemade or no-salt-added broth. For extra protein, stir in cooked lentils or shredded chicken breast.
Looking for a creamy texture without dairy? Blend a portion of the soup and stir it back in. You can also try this creamy vegetable soup for a velvety twist. Or go spicy with this vegan spicy split pea soup.
For more protein-rich ideas, explore our cottage cheese recipes or try this pan-seared mahi mahi for a lean seafood dinner.
How to Serve weight loss soup?
This weight loss soup is satisfying on its own, but you can elevate it with a few simple sides. A slice of whole grain toast or a scoop of quinoa makes it more filling. Garnish with fresh herbs or a sprinkle of nutritional yeast for added flavor.
Pair it with a refreshing salad like this creamy cucumber salad or go bold with a coconut sweet potato curry soup as a second course.
For a full meal, serve alongside this healthy guacamole with frozen peas or a light shrimp cocktail. And if you’re in the mood for a drink, a skinny margarita makes a fun, guilt-free pairing.
Avoid These Mistakes
Even the best cooks can slip up. Here are a few common mistakes to avoid when making clean eating soup:
- Overcooking the veggies: Simmering too long can make them mushy. Stick to the timing for the best texture.
- Skipping the lemon juice: That splash of acid at the end brightens the whole dish. Don’t leave it out!
- Using high-sodium broth: It can overpower the natural flavors. Opt for low-sodium or homemade broth.
- Not rinsing the beans: Canned beans have extra sodium. Rinse them well to keep things balanced.
Need more soup inspiration? Try this slow cooker creamy chicken soup or this flavorful Cuban chicken noodle soup.
And if you’re planning a healthy dinner lineup, don’t miss our vegan burrito bowl or these no-bake dessert ideas.
The best way to store leftover healthy soup
Leftover healthy soup stores beautifully. Let it cool completely before transferring to airtight containers. It will keep in the fridge for up to 5 days. For longer storage, freeze in single-serving portions for up to 3 months.
When reheating, warm it gently on the stove or in the microwave. Add a splash of broth or water if it thickens too much. Avoid boiling, which can break down the veggies.
Looking for more freezer-friendly meals? Try this roasted garlic and mushroom quinoa soup or this green enchilada chicken soup.
For more meal prep ideas, check out our apple-based snacks or these spaghetti squash dishes that reheat like a dream.
Ready to give healthy soup a try?
This healthy soup recipe is more than just a meal — it’s a feel-good bowl of comfort that fits into any lifestyle. Whether you’re aiming for weight loss, clean eating, or simply want a cozy dish packed with nutrients, this soup delivers.
It’s easy to make, endlessly adaptable, and perfect for batch cooking. Plus, it pairs beautifully with other wholesome dishes like our Cinco de Mayo favorites, pea guacamole, shrimp cocktail, or a refreshing skinny margarita.
So grab your pot, gather your veggies, and get ready to enjoy a bowl of goodness that’s as nourishing as it is delicious.
Frequently Asked Questions
Can I freeze this soup?
Yes! This soup freezes very well. Let it cool completely, then portion into freezer-safe containers. It will keep for up to 3 months. Thaw overnight in the fridge and reheat gently on the stove.
Is this soup gluten-free?
Yes, this recipe is naturally gluten-free since it contains no pasta, flour, or bread. Just double-check your broth and canned beans to ensure they’re certified gluten-free if you’re sensitive.
Can I add meat to this soup?
Absolutely. Shredded chicken, ground turkey, or even turkey sausage can be added for extra protein. Just cook the meat separately and stir it in during the final simmer.
What if I don’t have kale?
No problem! You can swap kale for spinach, Swiss chard, or even collard greens. Just adjust the cooking time — spinach wilts faster, so add it at the very end.
How can I make it spicier?
Add a pinch of red pepper flakes, a diced jalapeño, or a splash of hot sauce during cooking. You can also stir in a spoonful of harissa or chili paste for deeper heat.
