Looking for some healthy vegan soups for weight loss? In this post I share a video tutorial for how to prepare three fat-free, gluten-free, dump and go soups made with affordable plant based ingredients from Trader Joe’s. There is no washing, chopping or preparation required. Simply open containers and dump into a stock pot. Simmer for 30 minutes and enjoy!

YouTube video

Here’s my video tutorial for how to make these 3 healthy vegan soups for weight loss:

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What are healthy vegan soups for weight loss?

• Vegan is a term used to describe meals made with plant based ingredients.
• Soup is a great meal for weight loss because you can pack a recipe with vegetables, beans and flavor without adding any fat.
• The vegetable soup recipes in this post are perfect for weight loss because they are totally fat-free, gluten-free and plant based.

Fat-Free Vegetable Soup Recipes

The recipes I share in this post include:

1. Butternut Squash Soup
2. Cauliflower White Bean Soup
3. 9 Vegetable Soup

Daniel Fast meals

These meals are great for Daniel Fasting! They are made with plant based ingredients and totally from vegetables like Daniel ate.

• Quick start guide to Daniel Fasting

What are dump soups?

Dump soups is a term used to describe soups which are made using ingredients which only require opening packages and dumping the contents into a pot. There is no chopping or preparation required for dump soups.

Why fat-free soups?

• Many people who are on a plant based diet prefer to enjoy fat-free meals. Many doctors recommend fat-free plant based cooking for health reasons.
• Fat is usually added to make soups thick, creamy and have a heavier feeling in the mouth called “mouth-feel”. However, you don’t have to add fat to the soup to make it delicious. Pureeing the soup is great for achieving a delicious flavor and mouth-feel without adding any fat.

Trader Joes mirepoix

One of my favorite ingredients to purchase for cheap easy meal prep is Trader Joe’s Mirepoix Chopped Vegetable Mix. It’s just $3.49 at my local store. This mix of vegetables includes pre-chopped celery, onion and carrots.

Mirepoix is the basic trio of vegetables found in almost all French culinary soups and stocks. It’s also a great way to get vegetables into a weight loss diet.

I like to purchase the Trader Joe’s Mirepoix Chopped Vegetable Mix for soups because it replaces the need for vegetable stock. These vegetables, when simmering with water, create vegetable stock in the pot. It saves time and money!

Immersion blender for soups

I recommend investing in an immersion hand-held blender for soups like I mention in the video above.

You can puree soups in a regular blender, however if you want to make it easier, using a hand held blender is ideal. You simply stick the immersion blender into the pot and blend!

• Here’s my recommended hand blender on Amazon

Cheap easy plant based meals for weight loss

These weight loss meals were so cheap and easy to prepare!

The total cost for 18 meals was just about $25 from Trader Joe’s.

Because I chose the vegetables from the packaged section of the store, I didn’t have to wash or chop anything. There is a little bit more cost for the convenience of this, however the time and effort saved was well worth it.

Dry sautéing vegetables

Instead of adding oil to saute vegetables for the soup, simply do a method called “dry sautéing”. This means to cook vegetables without any oil.

How to dry saute vegetables for fat-free soups:

1. Add vegetables to the stock pot and saute over medium high heat, stirring occasionally.
2. If the vegetables start to stick to the pot, simply pour in 1/4 cup water or other liquid. This will stop the vegetables from burning and also pick up the flavorful caramelized vegetables from the bottom of the pan.

Tips for this meal prep

To make this meal prep efficient, I used three stock pots and cooked all three soups at the same time. After preparing the soups I was able to put 18 vegetable-packed meals into my refrigerator for easy serving throughout the week.

3 healthy vegan soups for weight loss

Here’s the recipes for these vegetable soups:

Fat-Free Butternut Squash Soup

• Makes 4-6 servings
• Total cost: $7.78 / $1.30 per serving
• Prep time: 1 minute
• Cook time: 30 minutes
• Rest time: 10 minutes
• Blend time: 2 minutes

Nutrition facts

Here’s nutrition facts for this recipe from Cronometer.com:

View more detailed nutrition facts for this recipe at Cronometer.com.

Equipment

• 1 large stock pot
• Cooking utensils
• Measuring spoons
• Blender, optional

Ingredients

• 1 package Trader Joe’s Handcut Butternut Squash Cubes
• 1 package Trader Joe’s Mirepoix Chopped Vegetable Mix
• 2 teaspoons Trader Joe’s Onion Salt
• 2 bay leaves, optional
• 6 cups water

Directions

1. Heat a stock pot on medium high heat. Add mirepoix and saute for 3 minutes, stirring occasionally.
2. Add butternut squash, onion salt and bay leaves (if using). Saute another 2 minutes, stirring occasionally.
3. Add water and stir. Simmer on medium high heat uncovered for 30 minutes.
4. Let cool for 10 minutes, then transfer soup to a blender. Blend until pureed. Return to stock pot to reheat before serving.

Fat-Free Cauliflower White Bean Soup

• Makes 4-6 servings
• Total cost: $7.27 / $1.21 per serving
• Prep time: 2 minutes
• Cook time: 30 minutes

Nutrition facts

Here’s the nutrition facts for this recipe from Cronometer.com:

View more detailed nutrition facts for this recipe at Cronometer.com.

Equipment

• 1 large stock pot
• Cooking utensils
• Measuring spoons
• Can opener
• Blender, optional

Ingredients

• 1 package Trader Joe’s Mirepoix Chopped Vegetable Mix
• 1 package Trader Joe’s Riced Cauliflower
• 1 can Great Northern Beans, drained
• 2 teaspoons Trader Joe’s Onion Salt, optional or 2 teaspoons salt
• 6 cups water

Directions

1. Heat a stock pot on medium high heat. Add mirepoix and saute for 3 minutes, stirring occasionally.
2. Add riced cauliflower and onion salt (if using). Saute another 2 minutes, stirring occasionally.
3. Add drained great northern beans and water and stir. Simmer on medium high heat uncovered for 30 minutes.
4. Serve hot.

Fat- Free 9 Vegetable Soup

• Makes 4-6 servings
• Total cost: $9.57 / $1.60 per serving
• Prep time: 2 minutes
• Cook time: 30 minutes

Nutrition facts

Here’s the nutrition facts for this recipe from Cronometer.com:

View more detailed nutrition facts for this recipe at Cronometer.com.

Equipment

• 1 large stock pot
• Cooking utensils
• Measuring spoons
• Can opener
• Blender, optional

Ingredients

• 1 package Trader Joe’s Mirepoix Chopped Vegetable Mix
• 1 package Trader Joe’s Garden Vegetable Hash
• 1 can Garbanzo Beans, drained
• 2 teaspoons Trader Joe’s Onion Salt, optional or 2 teaspoons salt
• 6 cups water

Directions

1. Heat a stock pot on medium high heat. Add mirepoix and saute for 3 minutes, stirring occasionally.
2. Add vegetable hash and onion salt (if using). Saute another 2 minutes, stirring occasionally.
3. Add drained garbanzo beans and water and stir. Simmer on medium high heat uncovered for 30 minutes.
4. Serve hot.

Further reading:

• Beginner vegan meal prep school