Looking for a quick and easy pureed vegetable soup for weight loss? In this post I share a video tutorlal for how to make a quick and easy weight loss soup in the Instant Pot or stovetop without chopping anything.
If you’re looking for a light, filling, and nutrient-packed meal to help with weight loss, pureed vegetable soup is the perfect option. It’s low in calories, high in fiber, and can be made with just a handful of simple ingredients. Plus, the creamy texture (without the cream) makes it feel indulgent while still being incredibly healthy.
YouTube video
Here’s my video tutorial for how to make this quick and easy vegetable soup for weight loss:
Daily Dozen
If you follow the Daily Dozen like I do, this is a great recipe because it gives you servings of cruciferous vegetables, vegetables, nuts, and legumes all in a one pot meal.
Meal Prep Equipment
Meal prep this soup and store it in the fridge or freezer for quick weight loss dinners or lunches. If you’re on a vegetable soup diet for a week, add this recipe to your meal plan and make it 1-3x during the week.
Why Pureed Vegetable Soup for Weight Loss?
- Low in Calories: Most vegetables are naturally low in calories, making them an excellent choice for anyone looking to shed some pounds. Plus, the high water content in vegetables helps keep you hydrated and feeling full.
- Packed with Fiber: Fiber is essential for weight loss because it helps to keep you feeling satisfied longer. By slowing digestion, fiber prevents overeating and helps control cravings.
- Nutrient-Dense: Vegetables are rich in essential vitamins and minerals that support overall health. When pureed, they retain all their nutrients, providing you with an easy way to get a nutrient boost.
- Easy to Customize: You can use whatever vegetables are in season or those you enjoy the most. The beauty of pureed soups is their versatility—add your favorite herbs, spices, or even a splash of lemon for extra flavor.
Easiest Pureed Vegetable Soup Recipe
This pureed vegetable soup recipe can be made in an Instant Pot or on the stovetop. There’s no chopping required if you use pre-chopped Trader Joe’s Mirepoix vegetables. I added whole potatoes and broccoli without chopping.
Ingredients:
- 2 cups of cauliflower florets (or substitute with broccoli, zucchini, or a mix of other veggies)
- 1 large carrot, peeled and chopped
- 1 small onion, chopped
- 2 cloves garlic or 1 teaspoon garlic powder
- 4 cups vegetable broth (low-sodium for a healthier option) or 1 tablespoon yellow miso paste or vegetable broth paste
- Salt and pepper, to taste
- 1/2 cup Micro Ingredients Organic Nonfortified Nutritional Yeast
- 1/2 cup raw cashews or other nuts, optional
- ½ tsp dried thyme (or your favorite dried herb)
- A squeeze of lemon juice (optional, for added brightness)
- 1 3/4 cup cooked beans or lentils such as white beans, chickpeas or red lentils
Instructions:
- Prepare the Vegetables: Start by washing and chopping your vegetables into manageable pieces. The cauliflower, carrot, onion, and garlic should be chopped into roughly equal sizes so they cook evenly. Or, simply add them whole to the pot.
- Cook the Vegetables: Add the chopped cauliflower and carrot to the pot, followed by the vegetable broth and thyme. Stir everything together and bring the mixture to a boil. Once boiling, lower the heat to a simmer and cover the pot. Let it cook for about 15-20 minutes, or until the vegetables are tender and easy to pierce with a fork. If using an Instant Pot, cook on High pressure for 7 minutes, then rest 10 minutes and natural release.
- Puree the Soup: Once the vegetables are cooked, it’s time to puree the soup. You can use an immersion blender (stick blender) directly in the pot for convenience or transfer the soup in batches to a blender. Puree until smooth and creamy. If the soup is too thick, you can add a little more broth or water to reach your desired consistency.
- Season to Taste: Taste your soup and season with salt and pepper as needed. For an extra burst of freshness, add a squeeze of lemon juice to brighten up the flavors.
- Serve and Enjoy: Ladle the soup into bowls and enjoy! You can garnish with a sprinkle of fresh herbs, a drizzle of olive oil, or a few croutons for some crunch, but this soup is delicious on its own.
Why This Soup Works for Weight Loss
- Low-Calorie Density: This soup is made primarily from vegetables and broth, which are very low in calories but high in volume, meaning you can enjoy a large serving without consuming too many calories. This helps you feel full longer, making it easier to manage your portion sizes throughout the day.
- High in Fiber: The vegetables in this soup, especially cauliflower and carrots, are rich in fiber, which helps slow digestion and keeps you feeling fuller for longer. Fiber also supports digestion and helps maintain steady blood sugar levels.
- Hydrating: The vegetable broth and high water content from the vegetables make this soup naturally hydrating. Staying hydrated can support weight loss by reducing feelings of hunger and boosting your metabolism.
- Nutrient-Rich: This soup is full of vitamins and minerals from a variety of vegetables, making it a wholesome meal choice that supports overall health and well-being while you’re working toward your weight loss goals.
Tips for Customizing Your Soup
- Add Protein: If you’d like to make this soup even more filling, consider adding a source of lean protein, such as cooked white beans, chickpeas, or tofu. Add the legumes before cooking.
- Herbs and Spices: Don’t be afraid to experiment with different herbs and spices to elevate the flavor. Try adding curry powder, cumin, or a dash of smoked paprika for a unique twist.
- Add Leafy Greens: Spinach, kale, or chard are great additions to this soup. Just toss them in at the end of cooking and let them wilt down before pureeing.
- Make It a Meal: Pair your soup with a light salad or whole-grain crackers for a well-rounded meal.
Conclusion
This easy pureed vegetable soup is not only a weight loss-friendly meal but also an incredibly comforting and versatile dish. It’s an ideal option for those looking to shed pounds while still enjoying a warm, satisfying bowl of soup. Best of all, it’s simple to make, requires minimal ingredients, and can be customized to your tastes.
Next time you’re looking for a healthy, quick, and low-calorie meal, give this pureed vegetable soup a try. Your waistline—and your taste buds—will thank you!
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