Ultimate Guide to Flavorful and Filling Vegetable Soups
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VEGETABLE SOUP FOR WEIGHT LOSS: Vegetable soup is a nutritious broth made with several vegetables, exotic and seasonal, made by simmering the vegetables in low flame. Indian vegetable soups generally use vegetables like leafy green, herbs, and unique Indian spices as well. It is made across the Indian subcontinent with different tastes and cultures. However, in recent times, vegetable soup has also become very popular among the newer generation of youth. It’s a nutritious broth that is effective for weight loss and healthy lifestyle maintenance. Simple vegetable soup might often taste bland and boring, so they are added with various spices to give the soup additional flavoring.
VEGETABLE SOUP FOR WEIGHT LOSS
Vegetable soups are a great addition to one’s weight loss journey. They are low in calories, nutrient-rich, high in dietary fibers, and low in trans fats, making them an excellent option for someone who’s aiming to lose weight. However, it is recommended to consult a board-certified dietician like Dt. Rukhsana Azhar to see if the addition of vegetable soup would be beneficial for one’s weight loss regime.
WHAT VEGETABLES TO ADD TO THE VEGETABLE SOUP?
Putting any and every type of vegetable in a vegetable soup is perfectly fine. However, if someone is specifically targeting weight loss, it is best to consult a board-certified dietician like Dt. Rukhsana Azhar for a detailed list of vegetables that could enhance weight loss.
Some of the common vegetables that can be added are mentioned below:
- Fresh cabbage, especially in the winter months when cabbages are cultivated.
- Broccoli chopped. Best available in the winter months.
- Spring onions.
- Carrots, during the winter months.
- Chopped spinach or kale to add the greens to the soup.
- Sliced and washed button mushrooms are known to have an ample amount of anti-oxidants.
VEGETABLE SOUP IS A GREAT OPTION FOR WEIGHT LOSS FOR THE REASONS:
Nutrient-Rich
Vegetables are rich in vitamins, minerals, & fibers, which are needed for the maintenance of one’s overall health. They are, hence, good for weight loss. Therefore, consuming vegetable soup would ensure the intake of many nutrients while consuming negligible calories.
Low in Calories
Generally, vegetable soups are low in calories, which leads to a calorie deficit diet, essential for one’s weight loss journey and to see a significant change in one’s weight. A broth made of various seasonal vegetables would be low in calories.
High in Dietary Fibres
Vegetables are generally high in dietary fibers, which help regulate proper bowel movements and overall health. Fibers also make one feel fuller for longer durations, negating the possibility of overeating and aiding in weight loss.
Ample Hydration
A vegetable soup is basically a liquid broth with all the nutrient-rich vegetables in it. Proper hydration and a daily water count are extremely important for weight loss management and for preventing bloating and other health problems.
Good in Taste
Vegetable soup made with the correct type and amount of Indian spices is very good in taste and has immense nutritional benefits. Due to its good taste, it is often loved by the younger generation.
To see increased weight loss results, it is wise to avoid high-calorie food items like oil, butter, cheese, etc. Therefore, to see good weight loss results in a person, it is best to consume different nutrient-rich and colourful seasonal vegetables. Vegetable soup is one way of quickly consuming many vegetables in one go.
VEGETABLE SOUP RECIPE FOR WEIGHT LOSS
A simple healthy vegetable soup recipe is provided in this article by DIET4UWELLNESS.
Ingredients:
- Vegetables like onions, cloves of garlic, sliced carrots, green beans, diced tomatoes, zucchini, 2 cups of cabbage leaves, spinach or kale
- 1-2 slices of bell pepper (yellow and red)
- Dried rosemary, basil and pudina (mint) leaves
- ½ teaspoon oregano powder and herb mix
- Lemon juice
- Spices like ginger-garlic paste or dried ginger-garlic powder
- Chilli powder
- Black pepper powder as a final touch
Recipe:
- Olive oil or sunflower oil is taken in a pre-heated pan, and wait till the pan heats up properly.
- The chopped vegetables, such as onion, tomatoes, diced bell peppers, carrots, beans, corn, etc., are added to the pan and sautéed properly.
- After the vegetables are sautéed and softened properly, the vegetable broth is added along with the softened vegetables.
- Other spices, such as basil, mint leaves, oregano, mixed herbs, pepper, and salt, are added to the soup as per taste. The soup is then brought to a boil and allowed to simmer for about half an hour.
- The chopped spinach and kale are added and stirred in the soup properly.
- At last, ½ teaspoon of lemon juice can be added.
- Black pepper to be sprinkled over the vegetable soup.
- The vegetable soup is to be served hot.
NUTRITIONAL VALUE OF VEGETABLE SOUP FOR WEIGHT LOSS
| NUTRIENT | AMOUNT |
| Protein | 2-4g |
| Carbohydrates | 10-15g |
| Dietary Fibers | 2-5g |
| Fat | 1-3g |
| Sodium | 300-700mg (depending on the salt used in broth) |
| Vitamin A | 20-40%, from the green vegetables like spinach, kale and carrots |
| Vitamin C | 10-30%, from the tomatoes and bell pepper slices added |
| Vitamin K | 30-50% from the leafy green vegetables |
| Potassium | 10-12% |
| Iron | 5-10% from the beans and other legumes |
| Calories | 50-100kcal |
FAQs Related to vegetable soup for weight loss
Can one have vegetable soup every day to lose weight?
Yes, one can definitely have vegetable soup every day to replenish one’s nutrient pool and lose weight in a sustainable manner.
Is homemade vegetable soup better for weight loss than store-bought ones?
Yes. Homemade soup is better for weight loss than readymade store-bought ones, as one can control certain ingredients, such as salad mixes, seasoning mixes, too much salt, and deep-fried vegetables.
Should certain ingredients be avoided in vegetable soup for weight loss?
While trying to lose weight, one should opt for a vegetable soup with negligible oil or butter. The vegetables shouldn’t be fried, rather boiled or sautéed at most. Also, high-sodium items like preservatives, salt, and too many seasoning mixes should be avoided.
Can vegetable soup be a replacement meal for weight loss?
Yes, vegetable soup can be a replacement meal while on a weight loss journey. Although it looks like a watery broth, it contains ample vegetables filled with nutrients. Therefore, vegetable soup is quite filling and nutritious.
Can vegetable soup help reduce belly fat?
No, a specific diet or specific exercises cannot target one part of the body. Belly fat is a part that women often struggle with. So, women usually try various diet regimes and exercises to lose their stubborn belly fat. However, working closely with a fitness trainer is essential; a dietician would be best to lose belly fat.
Can eating only vegetable soup lead to efficient weight loss?
Unlike popular opinion, following only one diet cannot efficiently result in weight loss. A healthy diet should be paired with consistent exercise. And other lifestyle changes to see significant weight loss. It would be better to consult a dietician like Dt. Rukhsana Azhar, a board-certified nutritionist, to get a curated weight loss diet and exercise guidelines.
Hello My Name is Dt. Ruksana Azhar and I am a certified dietician and providing online & offline services for Weight Management, PCOS/PCOD Management, Diabetes Management , etc. I have 12+ years of experience in the Apollo Hospital Delhi , Max Super Specialty Hospital Delhi, Lilavati Hospital Mumbai and VLCC healthcare Mumbai. I loves to write healthcare and lifestyle related blog. My favorite part of being a doctor is the opportunity to directly improve the health and wellbeing of my patients and to develop professional and personal relationships with them.
