Low Fat Soup Recipes

Soups are a great healthy meal to make when you are trying to lose weight or be healthy.  They are quick and easy to make and are full of nutrients. We use the KitchenAid hand blender to make our soups thicker too – a great comfort food for winter too. In fact, if you ask us, we believe that a healthy weight loss soup recipe must be part of every weight loss diet plan. Have a look at our healthy weight loss soup recipes below for some delicious soups.

Thick and tasty meat and vegetable soup

1 large red onion
• 3 cloves of garlic
• 2 sweet potato
• 1 parsnip
• 1 turnip
• 4 carrots
• 2 sticks of celery
• 2 courgette
• 200g of organic beef or lamb – diced
• Sea salt
• Organic vegetable stock
Chop up all of the ingredients then put them into a large pan and fill water to the top.
Simmer for 30 minutes then with your hand blender – blend up 70% of the soup so that it
becomes thick with some big bits still in there.  Add sea salt to taste if needs be
Calories per serve – 263

Minestrone Soup

This minestrone soup is lovely and filling and great for weight loss– you don’t even need to serve it with bread as the lentils and pasta bulk out the soup.

  • 100g split red lentils
  • 60g dried spaghetti
  • 1 onion
  • 1 courgette
  • 2 garlic cloves
  • 400g tin chopped tomatoes
  • 1 carrot
  • 1 red pepper
  • 1 tbsp. tomato puree
  • 2 tsp. mixed Italian herbs – basil, oregano, marjoram etc.
  • Salt and pepper
  • Oil spray
  • 750ml vegetable or chicken stock made with stock cubes or fresh

Method of Preparation:

  1. Roughly chop the onion, carrot and garlic in the food processor.
  2. Spritz a pan with oil spray then add the onion, carrot and garlic. Cook for 10-15 minutes until softened over a low heat. Meanwhile, dice the courgette. Slice the pepper in half and remove the seeds and the pith then chop into chunks.
  3. Add the courgette and pepper to the pan and cook for a few minutes before adding the tomato puree. Cook for another minute or so then add the chopped tomatoes and veggie stock. Bring to a simmer and then add the lentils, herbs and salt and pepper.
  4. Simmer for half an hour. Snap the spaghetti into small pieces and then stir into the saucepan.
  5. Simmer for another half an hour then serve.

Recipe serves 4, calories per serving: 217. Add a sprinkle of cheese to each bowl of soup for extra flavour or try adding a tsp. of chilli flakes for a little kick.

Pea & Mint soup


  • 1 bunch of spring onions
  • 900g frozen petit pois (or fresh if you can find them, but only use really fresh peas)
  • 1.25 litres hot vegetable stock (just put it into a saucepan and warm it over a low heat)
  • 1 potato
  • ½ small bunch of mint or around 7-8 fresh leaves, picked and finely chopped
  • Salt and pepper

Method of Preparation:

  1. Finely slice the spring onions, leaving one or two spring onions to sprinkle over the top of the soup to serve. Finely dice the potato.
  2. Heat the oil in a large saucepan. Add the onions and potato and cook for 5 minutes, without browning, until the onion and the potato have softened.
  3. Add the stock and bring to the boil. Simmer for 10 minutes, until the potato is tender and then add the peas. Simmer for 3-4 minutes until the peas are tender.
  4. Remove from the heat and then put into a blender with the mint and some salt and pepper. Blend until smooth. To serve, heat through in a clean saucepan and divide between 8 bowls. Top with the rest of the sliced onions.

Recipe serves 8. Calories per serving: 113.

Basic Butternut Squash Soup

Butternut squash has a lovely creamy texture when cooked, making this a lovely creamy soup.

  • 1 onion
  • 1 carrot
  • 1 large butternut squash
  • 2 garlic cloves
  • 500ml vegetable stock
  • Pinch chilli flakes
  • Pinch celery salt
  • 1 tsp. dried mixed herbs
  • Salt and pepper
  • Oil spray

Method of Preparation:

  1. Thinly slice the onion and the carrot. Mince the garlic cloves. Peel the squash and remove the seeds, then chop into rough chunks.
  2. Spritz a pan with oil spray then cook the onion and the carrot together for 15 minutes until soft and sweet.
  3. Add the garlic cloves and cook for another five minutes or so. Stir in the butternut squash and the vegetable stock, then season with the chilli flakes, celery salt, mixed herbs, salt and pepper.
  4. Simmer for half an hour until the squash is tender and then blend with either a hand blender or a food processor until smooth. Serve warm.

This is a basic soup as you can jazz it up with any herbs and spices you have in the cupboard. This recipe serves 2, calories per serving: 134.

Carrot & Coriander Soup

Carrot & coriander are a naturally wonderful flavour combination and they work together especially well in this quick, creamy soup.

  • 1 onion
  • 1 medium potato
  • 450g carrots
  • 1.2 litres vegetable stock
  • Small handful fresh coriander, chopped
  • 1 tsp. dried coriander
  • Oil spray

Method of Preparation:

  1. Thinly slice the onion and cube the potato. Finely dice the carrots.
  2. Heat the oil spray in one pan and fry the onion for 5-10 minutes until soft. Add the potato and cook for one minute then add the carrots and dried coriander.
  3. Pour in the vegetable stock and bring the mixture to a simmer. Cook for 20 minutes until the carrots are tender, then blitz until smooth in a food processor or with a hand blender.
  4. Stir the coriander through the soup before serving. Season if desired.

This recipe serves 4, calories per serving 115. Add a swirl of 0% fat Greek yoghurt for extra creaminess.

Chargrilled Aubergine Soup

This easy peasy soup has bags of flavour and you can easily prepare it ahead of time. It’s good for freezing, too.

  • 1 aubergine
  • 1 onion
  • 150g mushrooms
  • 2 garlic cloves
  • 1.2 litres vegetable stock
  • 1 tbsp. freshly chopped coriander
  • ½ tsp. each ground coriander and cumin
  • Salt and pepper
  • 50g low fat soft cheese
  • Oil spray

Method of Preparation:

  1. Thickly slice the aubergine. Thinly slice the onion and mushrooms and mince the garlic cloves.
  2. Char the aubergine slices on a heavy-bottomed grill pan or under an oven grill until charred and lightly browned. Remove, and roughly chop.
  3. Heat some oil spray in a pan and gently cook the onion, mushrooms and charred aubergine. Cook for 5-10 minutes until softened.
  4. Add the vegetable stock and bring to a simmer, then season with the fresh coriander, ground coriander, cumin, salt and pepper. Simmer for 15-20 minutes and then put into a blender with the soft cheese. Blend until smooth. Serve.

This recipe serves 4, calories per serving: 70. Serve with some warm wholemeal rolls or a sprinkle of fresh coriander.

Roast Red Capsicum and Tomato Soup

This simple soup has bags of flavour and is a lovely soup to eat when it’s chilly outside.

  • 4 red peppers
  • 1 x 400g tin chopped tomatoes with garlic and herbs
  • 500ml vegetable stock
  • Salt and pepper
  • Pinch chilli flakes
  • 1 carrot
  • 1 onion
  • Oil spray

Method of Preparation:

  1. Put the red peppers onto a baking tray and roast at 220C for 20-30 minutes until blackened
  2. Put them into a sandwich bag, seal the bag and leave them to cool for ten minutes.
  3. Meanwhile, finely chop the carrot and the onion. Heat oil spray in a frying pan and fry the carrot and onion for 15-20 minutes over a very low heat until soft.
  4. When the peppers are cool enough to handle, remove the skins under a cool running tap then remove the seeds. Roughly chop and add to the frying pan with the carrot and onion.
  5. Stir in the tomatoes and vegetable stock, season with salt, pepper and chilli flakes then simmer for 20 minutes.
  6. Blend until smooth using a food processor or hand blender. Serve.

Recipe serves 4, calories per serving: 108. Add more or less chilli depending on your preferences.

healthy_eatingChicken Soup For The Soul


  • 1L of chicken or vegetable stock
  • 1 medium sized chicken breast, chopped into chunks
  • 1 thumb size piece of fresh ginger, peeled and finely chopped
  • 1 garlic clove, finely diced
  • 100g hokkien noodles (or use any type of  noodle)
  • Corn from 1 corn cob (or half a can of corn)
  • 2 carrots, peeled and finely chopped
  • 5 mushrooms, thinly sliced
  • 4 spring onions, finely diced
  • 2 tbsp soy sauce
  • Fresh parsley, mint or basil leaves, to serve


  • Place a large pot over medium heat.
  • Add in the stock, chicken, ginger and garlic.
  • Bring to the boil, then reduce the heat and simmer partly covered for 20 minutes, until the chicken is tender.
  • Remove the chicken and use forks to shred it before returning to the pot.
  • Add the noodles, corn, carrot, mushrooms, half the spring onions and the soy sauce.
  • Simmer for 3-4 minutes until the noodles are tender.
  • Ladle into bowls and scatter over the remaining spring onions and herbs.

Serves: 4. Calories per serve: 231.

healthy_eatingCreamy Pea, Asparagus and Mint Soup


  • 1 tbsp olive oil
  • 1 onion, peeled and finely diced
  • 2 garlic cloves, finely sliced
  • 3 cups chicken stock
  • 1kg frozen peas
  • 1 bunch of asparagus, ends trimmed
  • Small bunch of mint leaves
  • Salt and pepper
  • 4 tsp light sour cream and a handful of cooked peas to serve


  • In a large saucepan, heat the oil over medium-high heat.
  • Add onion and garlic and cook, stirring, for 5 minutes until onion is soft.
  • Add the stock and bring to the boil.
  • Add the peas, asparagus and mint.
  • Cover and return to the boil, then cook for 3 minutes or until the veggies are cooked.
  • Remove from the heat and use a stick blender (or regular blender) to blend the soup until smooth.
  • Return soup to saucepan over medium-low heat for a further 5 minutes to heat through.
  • Season to taste with salt and pepper.
  • Place soup into 4 bowls. Top with the sour cream and some cooked peas to serve.

Serves: 4. Calories per serve: 295.

healthy_eatingLamb Shank and Spiced Veggie Soup


  • 2 lamb shanks, trimmed of fat
  • 1 tbsp olive oil
  • 1.5L vegetable stock
  • 2 red onions, peeled and diced
  • 2 carrots, peeled and diced
  • ½ tsp cinnamon
  • ½ tsp cumin
  • ½ tsp turmeric
  • ½ tsp ginger
  • ½ tsp chilli
  • ½ tsp nutmeg
  • 400g tin of chopped tomatoes
  • 1 cup of chopped pumpkin or sweet potato
  • 1 corn cob, corn removed
  • ½ cup dry pasta shells or macaroni (optional)
  • 2 handfuls of baby spinach
  • A handful of fresh coriander
  • A handful of fresh parsley
  • Lemon wedges, to serve


  • Heat half the oil in a large saucepan and brown the shanks, then set aside.
  • Heat the rest of the oil and cook your onions and carrot for 4 minutes.
  • Add the dried spices and cook for a further minute.
  • Add the stock and the shanks and bring to the boil, then reduce to a simmer and cook for 2 hours.
  • Remove the shanks and set aside to cool.
  • Add the pumpkin or sweet potato, the corn, and the pasta, and cook for a further ten minutes.
  • Remove the meat from the shanks, discarding any fatty parts. Cut into small pieces and add back to the pot. Season to taste.
  • Add the baby spinach along with the coriander and parsley.
  • Serve into bowls and squeeze a wedge of lemon over the top before serving.

Serves: 8. Calories per serve: 299.


Pick any weight loss soup recipe of your choice or cook all of the above mentioned weight loss soup recipes when you begin your weight loss diet to lose weight in a healthy way.