- This Soup Diet recipe creates 4 hearty servings of nutrient-dense goodness
- Ready in just 45 minutes from start to finish
- Keeps fresh for 5 days, perfect for weekly meal planning
- Easily customizable for vegetarian, vegan, and low-carb diets
Why You Need This Soup Diet Recipe
Finding time to make healthy meals while trying to slim down can feel impossible. The Soup Diet has gained popularity for good reason – it’s simple, satisfying, and actually works. This broth-based vegetable recipe serves as the perfect foundation for a week of lighter eating.
I’ve tested countless versions to create this ultimate Soup Diet recipe that’s both delicious and effective. The key? Loading up on low-calorie, high-volume vegetables that keep you full without the extra calories. And unlike other restrictive plans, this Soup Diet allows for customization based on your preferences and dietary needs.
Nutrition Breakdown
| Nutrient | Amount Per Serving | % Daily Value |
|---|---|---|
| Calories | 215 | – |
| Protein | 11g | 22% |
| Carbohydrates | 32g | 11% |
| Fiber | 12g | 48% |
| Sugar | 14g | 16% |
| Fat | 4g | 6% |
| Sodium | 640mg | 27% |
| Vitamin A | – | 320% |
| Vitamin C | – | 210% |
| Calcium | – | 15% |
| Iron | – | 25% |
Values based on basic recipe without protein add-ins
What You’ll Need
Kitchen Tools
| Essential Tools | Optional But Helpful |
|---|---|
| Large soup pot (6-8 qt) | Food processor for chopping |
| Sharp chef’s knife | Immersion blender |
| Cutting board | Ladle |
| Measuring cups/spoons | Kitchen timer |
| Large stirring spoon | Meal prep containers |
Ingredients for 4 Servings
| Vegetables | Amount | Liquids & Proteins | Amount |
|---|---|---|---|
| Onions | 2 medium, diced | Vegetable broth | 8 cups low-sodium |
| Celery | 4 stalks, sliced | Diced tomatoes | 2 cans (14.5 oz each) |
| Carrots | 3 medium, chopped | Kidney beans | 1 can (15 oz) |
| Bell peppers | 2 any color, chopped | Optional proteins: | |
| Garlic | 4 cloves, minced | Shredded chicken | 2 cups cooked |
| Cabbage | 1 small head, chopped | Chunk light tuna | 2 cans (5 oz each) |
| Green beans | 2 cups, trimmed | Cooked lentils | 2 cups |
| Zucchini | 2 medium, diced |
| Seasonings | Amount |
|---|---|
| Bay leaves | 2 |
| Italian herbs | 1 tablespoon |
| Black pepper | 1 teaspoon |
| Salt | To taste |
Step-by-Step Instructions
Total Time: 45 minutes
- Prep: 15 minutes
- Cook: 30 minutes
Preparation (15 minutes)
- Set up your workspace:
- Place cutting board on a stable surface
- Put a damp paper towel under the board to prevent sliding
- Keep trash bowl nearby for vegetable scraps
- Wash all vegetables:
- Rinse under cold running water
- Use a vegetable brush for carrots and celery
- Pat dry with clean kitchen towels
- Prepare each vegetable (follow exact order):
- Onions: Cut off ends, peel, cut in half, dice into 1/4-inch pieces
- Celery: Cut off ends, slice stalks lengthwise, then into 1/4-inch pieces
- Carrots: Peel, cut off ends, slice into 1/4-inch rounds
- Bell peppers: Remove stem, cut in half, remove seeds, dice into 1/2-inch pieces
- Garlic: Remove papery skin, smash with knife flat, mince finely
- Cabbage: Remove outer leaves, cut in half, remove core, chop into 1-inch pieces
- Green beans: Snap off ends, cut into 1-inch pieces
- Zucchini: Cut off ends, slice lengthwise, then into 1/2-inch half-moons
- Prepare cans and seasonings:
- Open all cans with can opener
- Place colander in sink
- Drain and rinse kidney beans in colander
- Set out all measuring spoons
- Measure each seasoning into small bowls
Assembly (10 minutes)
- Start heating your pot:
- Place large pot on stove
- Turn heat to medium (usually number 5 on dial)
- Wait 2 minutes for pot to heat up
- Begin with base vegetables:
- Add diced onions, celery, and carrots
- Spread evenly across pot bottom
- DON’T add oil – vegetables will release natural moisture
- If making a potato soup version later, practice this technique first
- First cooking stage:
- Set timer for 5 minutes
- Stir every 1-2 minutes with large spoon
- Look for onions becoming translucent
- If sticking occurs, add 1-2 tablespoons water
- Add aromatics:
- Put in minced garlic
- Add diced bell peppers
- Stir to combine everything
- Cook 3 minutes more, stirring frequently
- Watch garlic carefully – it shouldn’t brown
Cooking Phase (20 minutes)
- Add liquids:
- Pour in vegetable broth slowly
- Add both cans diced tomatoes with their juice
- Stir to combine
- Add first round vegetables:
- Put in chopped cabbage
- Add green beans
- Put in bay leaves
- Add Italian herbs and black pepper
- Stir everything together
- Bring to first boil:
- Turn heat to high
- Watch for small bubbles forming
- When big bubbles break surface, it’s boiling
- Reduce heat to medium-low (about 3-4 on dial)
- Should be gently bubbling, not violently boiling
- Simmer phase:
- Set timer for 10 minutes
- Stir occasionally
- Keep lid off
- Vegetables should start softening
- Add final ingredients:
- Put in drained kidney beans
- Add zucchini pieces
- Stir gently to combine
- Cook 5-7 minutes more
- Test vegetable tenderness with fork
Finishing Steps (5 minutes)
- Final adjustments:
- Fish out bay leaves with spoon
- Taste small spoonful (blow on it first!)
- Add salt 1/4 teaspoon at a time, stir and taste
- Stop when flavor is bright but not too salty
- Add protein (if using):
- Stir in chosen protein
- Heat through 2-3 minutes more
- Cool down:
- Remove pot from heat
- Let stand 5-10 minutes
- Soup is ready when steam reduces
- Test temperature before serving
Troubleshooting Your Soup Diet Recipe
| Problem | Solution |
|---|---|
| Soup too thin | Simmer uncovered 10-15 minutes longer |
| Vegetables too soft | Next time, add firmer vegetables later in cooking process |
| Lacking flavor | Add 1 tablespoon tomato paste or 1-2 teaspoons of herbs |
| Too salty | Add a small potato chunk while cooking (remove before serving) |
| Not filling enough | Add an extra can of beans or your chosen protein |
Variations & Substitutions
Low-Carb Soup Diet Version
- Skip the kidney beans
- Double the green beans
- Add 2 cups cauliflower florets
- Include 1 tablespoon olive oil when serving
Spicy Southwest Version
- Add 1 diced jalapeño with other peppers
- Include 1/2 teaspoon cumin and chili powder
- Top with fresh cilantro and lime wedges
Italian-Inspired Variation
Similar to my vegetable soup recipe, but with these changes:
- Use Italian seasoning blend (2 teaspoons)
- Add 1 teaspoon dried basil
- Stir in 2 tablespoons tomato paste
- Top with 1 tablespoon grated parmesan per serving
Storage & Reheating
Refrigerator Storage
- Cool soup completely before storing
- Divide into airtight containers
- Refrigerate for up to 5 days
- Label containers with date made
Freezer Instructions
- Portion into freezer-safe bags or containers
- Remove excess air to prevent freezer burn
- Freeze flat for easy storage
- Keeps for up to 3 months
- Thaw overnight in refrigerator before reheating
Reheating Guidelines
- Stovetop (best method): Heat over medium-low, stirring occasionally
- Microwave: Heat in 1-minute intervals, stirring between
- Add small amounts of broth if needed while reheating
- Always reheat to at least 165°F for safety
Safety Tips & Common Mistakes to Avoid
Kitchen Safety
- Keep hot soup away from edges of counters
- Use oven mitts when handling hot pot
- Let soup cool before transferring to storage containers
- Don’t leave soup at room temperature over 2 hours
Recipe Mistakes to Avoid
- Cutting vegetables too small – they’ll turn to mush
- Adding all vegetables at once – stagger based on cooking time
- Boiling instead of simmering – ruins texture
- Forgetting to remove bay leaves – they’re not edible
- Not tasting before serving – always check seasoning
Dietary Notes
- For gluten-free: Verify broth is certified gluten-free
- For vegan: Skip animal protein options, try soup beans addition
- For low-sodium: Use no-salt-added tomatoes and reduce broth amount
- For diabetic-friendly: Reduce carrot quantity and add more cabbage
