Weight Loss

The Best Indian Soups for Weight Loss

Zoomi Singh

August 7, 2023

Soups are comfort food. They can help a female fight her period cramps, strengthen her immune system and can be great appetisers when your taste suffers during illness. In the freezing winter, there aren’t many things that can match a warm bowl of soup. However, this dish can do more for you. Soups can be part of a healthy weight-loss diet.

Soup can be a weight watcher’s best friend because it typically has few calories and can be high in nutrients. It is also simple to prepare so you avoid spending a lot of time in the kitchen. You can even offer yourself a bowl for an afternoon snack in addition to lunch or dinner.

But with so many options, including thin consommés, rich, creamy soups, and a variety of slimming soups from cabbage to crazy, many of you are left wondering which soup is apt for losing weight.

This blog will help you select the ideal soups for weight loss that are also nutritious for your overall well-being. 

The Truth About Soups for Weight Loss?

Soups are one of the least calorie-dense meals you can consume, which is fantastic for weight reduction. Research has shown that soup increases satiety, causing you to eat less. Soups also contain low-calorie bases including water, veggie broth, and chicken stock.

A vegetable-heavy soup without any added starch keeps you satisfied and under your calorie limit. Put the entire vegetable garden in there or concentrate on one or two fantastic vegetable combinations.

Secondly, it will pack a high-fibre punch, which is fantastic for weight loss. Fibre is essential for good digestion and makes us feel full and reduces cravings.

Lean protein is another essential component of soup. The more lean protein and fibre-rich vegetables you add to your soup, the fuller it will be.

In addition to feeling extra substantial and filling, heartier alternatives like stews and chilli will also help you feel content for a longer period of time, which is crucial for weight loss.

8 Best Indian Soup For Weight Loss

It doesn’t really matter whether you choose a vegetable or non-vegetarian soup. What really makes a difference is the calorie count. Avoid creamy, thick soups and choose low-fat, low-calorie alternatives like tomato, mushroom, chicken, and carrot soups instead. A healthy vegetable soup can also help you meet the daily recommendation of 5 servings of fruit and vegetables.

Some of the top soups to consider adding to your weight loss diet are listed below.

1. Vegetable and Garlic Soup

According to a study, garlic is an intriguing source of nutrients because it can treat illnesses, lower cholesterol, and is thought to reduce the risk of heart disease.

Add a hearty amount of your favourite vegetables like tomatoes, cabbage, broccoli etc to the soup with garlic. You even roast the garlic for a stronger flavour. 


  • Finely chopped onions: ¼ cup 
  • Finely chopped garlic: 2 tsp
  • Finely chopped celery: 2 tsp 
  • Chopped mixed veggies: 2 cups 
  • Water: 3 cups 
  • Ground black pepper: ½ tsp
  • Salt as required
  • Olive oil: 1 tsp 

Method Of Preparation

  1. Heat oil in a pan. Add onions and garlic. Sauté on medium-low to medium heat.until the onions are translucent. 
  2. Add the chopped mix veggies and celery. Stir well and sauté on a medium heat for 4 to 5 minutes.
  3. Add water and combine. Sprinkle black pepper and salt. Mix again.
  4. Cover the pan and simmer the soup for 10 to 12 minutes on a low to medium heat.
  5. Serve hot.

2. Moong Dal and Carrot Soup

Your palate will definitely feel refreshed after consuming this tasty soup. Moong dal enhances metabolism and aids in making food fill you up.

It also helps you manage your weight by keeping you from overeating. This soup is incredibly nutritious and a nourishing combination thanks to the addition of carrots.


  • Chopped Carrots: 1 Cup
  • Split Yellow Moong Dal: 1/2 cup
  • Sliced Onions Sliced: 1/2 cup
  • Chopped Garlic: 2 tsp
  • Chopped Tomatoes: 1/4 cup
  • Black Pepper Powder:  1 tsp
  • Salt as per taste
  • Olive Oil:  1 tsp
  • Water: 4 cups

Method Of Preparation

  1. Heat oil in a pressure-cooker. Add onion and garlic and saute it on medium flame for 1-2 minutes.
  2. Add the carrots and tomatoes, mix well and cook on medium flame for 2-3 min.
  3. Add the split yellow moong dal and 4 cups of water and cook all for 2 whistles. Keep aside to cool slightly and blend in a mixer to a smooth puree.
  4. Serve warm.

3. Tomato Soup

One of the popular favourites, tomato soup is loved for both its acidic flavour and nutritional content. 

According to a study, tomato soup boosts the number of antioxidants which assists in weight loss. 

Furthermore, antioxidants in the proper concentration can help strengthen your immune system and heal cell damage. This food is ideal because it has fewer carbs than other foods. And the soup is made delicious by adding a dash of coriander leaves and toasted croutons to it.


  • Onion: 1 (medium-sized)
  • Garlic cloves: 2-3
  • Tomatoes: 6 (medium-sized)
  • 1 cup water or low sodium vegetable broth
  • Salt as required
  • Black pepper – as required
  • Olive oil: 2 tsp 

Method Of Preparation 

  1. Heat oil in a saucepan. Add chopped onions and garlic. Stir and sauté until onions turn golden brown.  
  2. Add chopped tomatoes and salt. Mix well.
  3. Cover the pan and simmer on a low heat for about 8 to 10 minutes until tomatoes soften. Remove from heat and set aside.
  4. Once the tomato mixture has cooled add it to a blender and blend to a smooth consistency.
  5. Pour the tomato puree back into the saucepan, and add water. Mix and stir well.
  6. Simmer on low heat until the soup becomes thick. Do not boil it. 
  7. Season with freshly crushed black pepper and serve.

4. Spinach Soup

Green leafy vegetables like spinach have significant iron content and insoluble fibre, both of which may improve your health in many ways.

According to a study, spinach makes you feel full and decreases appetite. As a result, including it in your regular diet will help you curb cravings and control your calorie intake. It is simple to make and packed with nutrients. 


  • Spinach: 250 grams 
  • Finely Chopped Onion: ½ 
  • Finely chopped garlic clove: 2
  • Water: ¼ Cup
  • Milk: ½ Cup 
  • Salt to taste
  • Black pepper powder: ½ tsp
  • Olive oil: 1 tsp

Method Of Preparation 

  1. Heat oil in a saucepan.
  2. Add finely chopped onions and garlic and saute for 2-3 mins.
  3. Add chopped spinach leaves. Saute for another minute till it wilts.
  4. Remove from heat and allow to cool.
  5. Transfer the mixture to a blender and blend to smooth puree adding water as required.
  6. Pour it back into the saucepan and add milk, salt and pepper and mix well.
  7. Let it simmer for 2 mins and serve.

5. Bean and Broccoli Soup

Beans have long been considered one of the finest foods for weight loss since they are high in proteins, folate, and antioxidants. Broccoli is one of the most nutritious vegetables. It is a fantastic source of dietary fibre that helps one stay satiated for longer periods. It also aids digestion.

This nutritious broccoli-bean soup can be made with a variety of beans for a flavourful dish. 


  • Thin Sliced Onion: 1
  • Minced Garlic Clove: 1
  • Broccoli: 1 (Medium headed)
  • Dried and rinsed cannellini beans: 14 oz can
  • Vegetable stock: 750 ml
  • Salt & pepper to taste
  • Olive oil: 2 tsp

Method Of Preparation

  1. Chop the broccoli into florets. Slice the remaining pieces of stalk into thin pieces.
  2. In a large pan, heat olive oil over medium heat.
  3. Add onion and saute for a few minutes, until soft. Add the garlic and sauté for 1-2 minutes.
  4. Add broccoli, beans, and stock. Cover and simmer for around 5 minutes, until the broccoli is tender. Add salt and pepper to taste.
  5. Using a blender, blend the soup until completely smooth.
  6. Transfer in the pan, heat and serve

6. Corn and Carrot Soup

If you like sweet corn, you must try this soup. The best thing about this soup is how easily it can be made with just a few vegetables and how well it satisfies hunger.

Corn contains a lot of healthy carbohydrates and fibre. Corn is one of the best vegetarian sources of protein. All these three macronutrients are great for weight loss as they keep your cravings at bay while providing you with energy. 

The addition of carrots to this soup increases the amount of Vitamin A. You can also add onion, garlic, and ginger to further enhance the taste of the soup. They also help regulate metabolism and flush out toxins from the body.


  • Sweet corn: 1/2 cup 
  • Garlic: 2 cloves 
  • Chopped Garlic: 2 (medium-sized)
  • Chopped Onion: ½ (medium-sized)
  • Water: 1 cup 
  • Salt and pepper as required
  • Olive oil: 2 tsp 

Method Of Preparation

  1. Boil chopped carrots and corn. Once done, strain the carrot and corn and reserve the stock. 
  2. Transfer the boiled corn and carrots to a blender jar and blend it smooth. Set this puree aside.
  3. Heat oil in a pan, add crushed garlic, and finely chopped onion. Saute for a few mins till onions become soft.
  4. Add carrot-corn puree to this and sprinkle some salt and pepper over it. Mix well. 
  5. Pour the reserved carrot stock into this and let it come to a boil.
  6. Serve hot. 

7. Chicken Soup

Due to its high concentration of a variety of key nutrients, chicken can be a very beneficial addition to a healthy, well-balanced diet. The protein and low-calorie content of chicken qualifies it as a weight-loss food.

Studies show that eating more protein can help you feel more satisfied, lose weight more quickly, and promote the preservation of lean body mass.


  • Chicken: 500 g
  • Chopped carrots: 2
  • Chopped celery stalk: 1
  • Chopped onion: 1 (small-sized)
  • Water as required
  • Salt and pepper to taste

Method Of Preparation

  1. Place chicken, carrots, celery, and onion in a large soup pot; add enough cold water to cover. 
  2. Bring to a boil over medium heat; reduce heat to low and simmer, uncovered, until meat falls off of the bone. Skim off foam every so often, as needed.
  3. Remove chicken from the pot and let sit until cool enough to handle.
  4. Chop meat into pieces, and discard the bones.
  5. Add chopped chicken back to the pot.
  6. Warm soup until heated through; season with salt, pepper and serve

8. Clear Vegetable Soup

The main component of this soup is cabbage, which is rich in nutrients and reduces inflammation, along with the other preferred vegetables. 


  • Finely chopped carrot: ½ Cup
  • Finely chopped cabbage:½ cup 
  • Sweet corn: ¼ cup 
  • Finely chopped beans: ¼ cup 
  • Finely chopped capsicum: ¼ cup
  • Finely chopped garlic: 1 tsp 
  • Finely chopped ginger: 1 tsp 
  • Finely chopped onion: ½ cup
  • Water: 2 cups 
  • Pepper powder: 1 tsp 
  • Salt to taste
  • Olive oil: 1 tsp

Method Of Preparation

  1. Heat oil in a pan, add garlic, ginger and onion. Saute for a minute.
  2. Add the vegetables and saute for a few minutes.
  3. Add pepper and salt to taste.
  4. Add 2 cups water. Let it boil.
  5. Cook until veggies are tender.
  6. Serve hot.

HealthifyMe Suggestion

To make your soup healthier and heartier you can try these add-ons:

Add cooked barley, quinoa, brown rice to make the soup filling and a complete meal

Adding a vegetable puree such as a pumpkin or butternut squash puree can thicken your soup and make it nice and creamy without adding high-calorie cream

For creamy toppings, try nonfat plain Greek yogurt instead of sour cream.


Soups are no magic potions to lose weight. However, they can be part of your weight loss journey where they are coupled with exercise and healthy eating patterns. As any other food, the calorie content of soups can be a game changer. Higher cream content in soups is a calorie source, making them ineffective. Slimming soups should be filling, nutritious and low in calories. 

While there are many canned soups for weight loss, making your own healthy soups assures you’re receiving the most of the good stuff (such as vegetables, lean meats, and grains that are high in nutrients) while minimising the amount of sodium, chemicals, and other unhealthy ingredients. Additionally, making soup is really simple and requires minimum effort

Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information please contact our certified nutritionists Here

Reference Links

  1. Soup and satiety: https://www.researchgate.net/publication/8092492_Soup_and_satiety
  1. Effect of garlic on cardiovascular disorders: a review: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC139960/
  1. Tomato lycopene and its role in human health and chronic diseases: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC80172/
  1. Consumption of thylakoid-rich spinach extract reduces hunger, increases satiety and reduces cravings for palatable food in overweight women: https://www.sciencedirect.com/science/article/pii/S019566631500197X
  2. Dietary protein – its role in satiety, energetics, weight loss and health: https://pubmed.ncbi.nlm.nih.gov/23107521/

About the Author

Zoomi, holds Masters degree in Nutritional Sciences from University of Allahabad, qualified CBSE-UGC-NET in Home Science and pursuing PhD in Nutritional Sciences, University of Allahabad, Prayagraj. A Strong research professional focused in Nutritional Sciences where she have more than 8 yrs of work experience in the field of Nutrition and Research, had work experience as a Dietician at Super-specialty hospitals. Skilled in Weight Management, Hypertension, Diabetes and Micronutrient related deficiencies. Additionally, she is well-versed in biostatistics and proficient in statistical tools such as SPSS and STATA. She is endowed with strong writing abilities and has authored her own book, more than six research papers, and six book chapters. Holder of various awards like Excellent Dietician, 2019 and 2020 by Saksham Society, Jaipur, Rajasthan, Academic Excellence at National Conference by Jayoti Vidyapeeth Women’s University, Jaipur (Rajasthan), India and Research Achievement Award-2020 for Research & Innovation by ACAIRS Global Network Pvt. Ltd. Life Member of Nutrition Society of India, NIN, Hyderabad and participated and presented papers in four International and six National conferences. Zoomi believes the right habits play the most crucial role in one’s health and wellness journey. The key to fit body is a fit mind and mental state.

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