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12 Slimming Soups

by
author image Jackie Newgent, RDN, CDN
Jackie Newgent, RDN, CDN, is a chef, nutritionist, recipe developer, media personality and award-winning cookbook author. She’s a culinary instructor at the Institute of Culinary Education and frequent contributor to Every Day with Rachael Ray magazine. Her newest book is the second edition of "The All-Natural Diabetes Cookbook."

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12 Slimming Soups
JackieNewgent/Livestrong.com

Don’t just slurp soup to take the chill off during a cold winter day. Enjoy it regularly to help manage your weight! Studies based on adults who participated in the National Health and Nutrition Examination Survey (NHANES) suggest that there’s an inverse relationship between body weight and soup consumption -- meaning weight goes down as you eat more soup intake. This may be related to both lower energy density and better diet quality. Other research conducted at Penn State finds that eating low-calorie soup before a meal (think appetizer course!) may help you reduce the total calories you consume during the meal -- perhaps by 20 percent. So serve up these 12 slimming soup bowls.

1. Vietnamese Edamame Pho With Egg and Basil
JackieNewgent/Livestrong.com

1 VIETNAMESE EDAMAME PHO WITH EGG AND BASIL

This soup is a full-flavored and filling meal in a bowl! It’s got plant-based goodness from vegetables and whole-grain noodles and a double whammy of protein from eggs and edamame. Since protein plays a key role in satiety, this soup should undoubtedly help with weight-loss efforts. It’s also full of umami, which research suggests may also play a role in satiety while providing a notably savory taste. Try this Vietnamese soup yourself and bring on the fullness! CALORIES: 390

Related: See Complete Recipe and Nutritional Info in LIVESTRONG.COM’s Calorie Tracker

2. Caramelized Red Onion and Chicken Soup
JackieNewgent/Livestrong.com

2 CARAMELIZED RED ONION AND CHICKEN SOUP

French onion soup is a comforting treat. But the calories add up quickly from all the cheese and the traditional crouton topping. For this equally delicious onion soup, you’ll skip the caloric toppings and spike it with lean chicken and fresh herbs instead. It makes this recipe satisfyingly rich in protein as well as low in carbs and “bad” fats. For instance, by swapping 12 ounces of chicken breast in place of just six ounces of Swiss cheese, you’ll save 240 calories, 28 grams of saturated fat and nine grams of carbohydrates. CALORIES: 187

Related: See Complete Recipe and Nutritional Info in LIVESTRONG.COM’s Calorie Tracker

3. Turkey, Poblano and Couscous Soup
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3 TURKEY, POBLANO AND COUSCOUS SOUP

This bowl of soup is a sensory delight. Vivid red and green colors provide tempting eye appeal, and fragrant peppers and cilantro provide aromas that’ll make your mouth water! A highlight is the three types of peppers used in this recipe -- poblano, red bell and serrano. Use all of the seeds and membranes of the serrano pepper to give this soup spiciness; its capsaicin may help you feel fuller and less likely to eat after your meal. CALORIES: 304

Related: See Complete Recipe and Nutritional Info in LIVESTRONG.COM’s Calorie Tracker

4. Gingery Asian Tempeh, Broccoli and Rice Soup
JackieNewgent/Livestrong.com

4 GINGERY ASIAN TEMPEH, BROCCOLI AND RICE SOUP

There’s no need to order Chinese takeout when you have this tasty recipe in hand. You’ll get all of the Asian flavors you’re craving (and plenty of peanuts!) in a vegan recipe that seems rather meaty from the tempeh. But perhaps the standout ingredient here is the freshly grated gingerroot. It creates a distinctive taste and could help manage weight. In fact, preliminary research suggests that ginger consumption may have a potential antiobesity effect. Give it a try! CALORIES: 388

Related: See Complete Recipe and Nutritional Info in LIVESTRONG.COM’s Calorie Tracker

5. Rosemary Carrot Soup With Rotisserie Chicken
JackieNewgent/Livestrong.com

5 ROSEMARY CARROT SOUP WITH ROTISSERIE CHICKEN

There’s no doubt that veggies are good for you. And most people need to eat more of them -- lots more of them. Soup provides a delightful vehicle in which to do just that, including this velvety carrot soup with generous chicken accompaniment. But don’t just depend on traditional vegetables as part of that intake; fresh herbs also count. Here you’ve got two: rosemary and chives. And don’t be shy with the rosemary; it’s linked to a possible reduced risk of metabolic syndrome and obesity. CALORIES: 255

Related: See Complete Recipe and Nutritional Info in LIVESTRONG.COM’s Calorie Tracker

6. Italian Butternut Squash, Kale and White Bean Soup
JackieNewgent/Livestrong.com

6 ITALIAN BUTTERNUT SQUASH, KALE AND WHITE BEAN SOUP

You’ll get a taste of Tuscany in every seasonal spoonful of this stew-like bowl of soup. You’ll also get a notable amount of dietary fiber from the beans, butternut squash and kale. A recent study published in the Annals of Internal Medicine found that by simply boosting dietary fiber to at least 30 grams per day, weight loss may result. There’s no complex diet protocol to follow. The best part is that this result can occur while eating foods as delicious as this soup. CALORIES: 279

Related: See Complete Recipe and Nutritional Info in LIVESTRONG.COM’s Calorie Tracker

7. Spicy Vegan Game-Day Chili Soup
JackieNewgent/Livestrong.com

7 SPICY VEGAN GAME-DAY CHILI SOUP

It’s nearly impossible to make it through football season without having chili. But why not shake up things this year and try it in a new way -- as soup. It’s as enticing as a hearty bowl of chili, yet you’ll enjoying it in a lower-calorie way because, cup for cup, you’ll have extra broth. Make this bean lovers’ version as spicy as you like for added taste sensation. It may be more slimming that way too. Ingredients in chili peppers called capsinoids may increase energy expenditure and boost fat oxidation. CALORIES: 312

Related: See Complete Recipe and Nutritional Info in LIVESTRONG.COM’s Calorie Tracker

8. Vegan Power Soup Smoothie
JackieNewgent/Livestrong.com

8 VEGAN POWER SOUP SMOOTHIE

What’s a smoothie buff to do on a chilly winter day? Sip on a soup smoothie! Actually, you can consider any pureed soup a smoothie. Here you’ll find traditionally popular smoothie ingredients like gingerroot, lemon juice and cayenne. You’ll get a plentiful pop of protein from not-so-traditional smoothie ingredients, including split green peas and edamame. These two ingredients in particular provide a significant amount of both protein and fiber, which studies suggest are effective for creating satiety. For fun, serve this soup smoothie in a large mug and drink through a straw! CALORIES: 348

Related: See Complete Recipe and Nutritional Info in LIVESTRONG.COM’s Calorie Tracker

9. Breakfast Soup
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9 BREAKFAST SOUP

How often have you had a bowl of soup for breakfast? Likely not that often. Perhaps never! That’s about to change. Think of this soup recipe as a savory bowl of brothy oatmeal that’s topped with the iconic breakfast staple: a fried egg. It’s an intriguing way to eat oatmeal. Plus, eating oats may be associated with lower body weight, body fat, body mass index (BMI) and waist-to-hip ratio. Luckily, this big breakfast bowl isn’t just potentially slimming, it’s scrumptious! And it’s great for lunch for dinner, not just in the morning. CALORIES: 326

Related: See Complete Recipe and Nutritional Info in LIVESTRONG.COM’s Calorie Tracker

10. Middle Eastern Spiced Creamy Tomato Soup
JackieNewgent/Livestrong.com

10 MIDDLE EASTERN SPICED CREAMY TOMATO SOUP

Cream soup is not usually part of a weight-loss eating plan. But when you make a soup creamy by way of hummus instead of heavy cream, it can absolutely be fit in to any healthful plan. Hummus makes this soup luxurious in a weight-friendlier way. It also provides Middle Eastern flair with lemon, garlic, cumin, cinnamon and harissa. All of these ingredients can play a uniquely healthful role in the diet. Cumin, in particular, may play a beneficial role in reducing body weight and BMI. So go ahead and shake a little more of it into this soup. CALORIES: 331

Related: See Complete Recipe and Nutritional Info in LIVESTRONG.COM’s Calorie Tracker

11. Mexican Black Bean Soup With Avocado
JackieNewgent/Livestrong.com

11 MEXICAN BLACK BEAN SOUP WITH AVOCADO

If you’re looking to shrink your belly, this soup should be part of your strategy. It has a noteworthy amount of monounsaturated fat from avocado. Studies suggest that a monounsaturated fat-rich diet may help prevent body fat distribution around your belly area. Of course, you may just want to eat this soup simply because it’s delicious! It’s full of Mexican appeal and vegan goodness. Beans provide heartiness. A finishing accent of roasted pumpkin seeds provides crunchiness -- no tortilla chips necessary. CALORIES: 360

Related: See Complete Recipe and Nutritional Info in LIVESTRONG.COM’s Calorie Tracker

12. Creamy Cauliflower Soup With Chives
JackieNewgent/Livestrong.com

12 CREAMY CAULIFLOWER SOUP WITH CHIVES

One technique for eating healthier is to fill half of your plate with nonstarchy vegetables. This also may help with weight-loss efforts. But what if you’re not eating from a plate? A bowl counts! This soup does too. It’s loaded with nonstarchy vegetables -- mainly cauliflower. The velvety mouthfeel will win over your taste buds. Its versatility will make this recipe a keeper. Add any spice you want to give this soup global flair. Or grab a ladle and serve it as a better-for-you gravy. CALORIES: 179

Related: See Complete Recipe and Nutritional Info in LIVESTRONG.COM’s Calorie Tracker

What Do YOU Think?
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WHAT DO YOU THINK?

Have you included more soup in your diet to help with weight loss? Why or why not? Do you choose lower-sodium soups to keep your daily sodium intake in check? What’s your favorite soup -- homemade, store-bought or restaurant-prepared? Please leave a comment below and let us know.

Related: 16 Snacks That Are OK to Eat at Night

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