Weight Loss Soups
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Weight Loss Soups

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I love soup any time of the year and could eat it every day. I have created these soups to be warming, nourishing and filling for any afternoon snack or as a lunch/dinner meal. Make a big batch and freeze in 2 cup portions for an instant low calorie meal or snack. Don’t forget to add extra protein if you are having them as a meal.

Broccoli, pea and basil soup 

Olive oil spray

1 head broccoli – cut into florets

1.5 cups frozen peas

½ cup basil leaves

1 onion – finely chopped

2 cloves garlic – minced

4 cups chicken or vegetable stock

salt and pepper to taste


  • fry onion, garlic in spray oil until soft.
  • Add peas, broccoli, basil and cook for 2 min
  • Add stock and bring to boil, reduce heat and cook until broccoli is soft
  • Puree in blender until smooth
  • Salt and pepper to taste

Calories per serve: 109 calories per 2 cup serve


Carrot and Coriander Soup

Olive oil spray

1 onion- finely chopped

1 teaspoon ground coriander

1 clove garlic – minced

½ teaspoon ground cumin

100g pumpkin – diced

450g carrots- peeled and diced

750ml chicken or vegetable stock

calories: 126


Creamy Cauliflower and mushroom soup

1 head cauliflower chopped into florets

3 cups mushrooms chopped into halves (button, brown, field)

2 cloves garlic – minced

1 teaspoon Thyme

1 l chicken stock

spray oil

salt and pepper


  1. Saute garlic, onion I spray oil until soft. Add cauliflower and mushrooms, thyme and saute 2 min.
  2. Add chicken stock, bring to boil. Reduce heat and simmer until cauliflower is soft
  3. Place into blender and puree until smooth
  4. Salt and pepper to taste
  5. Garnish with extra thyme

Calories per serve 129

Roast Tomato and Basil Soup

Makes 2 cups

Spray oil

1 medium brown onion – chopped into quarters

2 cloves garlic – peeled

7 medium vine ripened tomatoes – chopped in half

1 tablespoon tomato paste

¼ cup basil leaves

salt and pepper


  • Place tomato, onion, garlic onto baking tray with baking paper. Spray with oil and season with salt and pepper.
  • Bake in oven 220 degree for 20 min or until tomatoes are soft
  • Place tomatoes, onion, garlic into blender and add tomato paste and basil leaves
  • Blend until smooth, heat to serve

Calories: 126 calories per 2 cup serve