12 Soup Recipes for Weight Loss This Fall

A pot of soup can anchor a week of healthy eating. Built on broth and vegetables, finished with lean protein and hearty beans or grains, these bowls are warm, filling, and simple to make. The recipes below favor high-fiber produce, satisfying textures, and clean, balanced flavors. Most come together in under an hour and reheat well.

Ginger Chicken and Cabbage Soup

A clear, aromatic broth keeps this light while still comforting.

Ingredients (4 servings)

• 2 tsp olive oil
• 4 scallions, thinly sliced, whites and greens divided
• 2 tbsp fresh ginger, grated
• 2 garlic cloves, thinly sliced
• 6 cups low-sodium chicken broth
• 1 lb boneless skinless chicken thighs, thinly sliced
• 6 cups green cabbage, thinly sliced
• 1–2 tbsp rice vinegar, to taste
• 1 tsp toasted sesame oil
• Salt and pepper

Directions

1. Heat oil in a pot over medium. Cook scallion whites, ginger, and garlic 1–2 minutes until fragrant.
2. Add broth and bring to a simmer. Add chicken and cook 6–8 minutes until just done.
3. Stir in cabbage and simmer 3–4 minutes until tender-crisp.
4. Off heat, add rice vinegar, sesame oil, salt, pepper. Top with scallion greens.

Tuscan White Bean, Kale, and Lemon

High fiber from beans and greens keeps you full without heaviness.

Ingredients (4 servings)

• 1 tbsp olive oil
• 3 garlic cloves, thinly sliced
• 1 pinch red pepper flakes
• 6 cups low-sodium chicken or vegetable broth
• 1 Parmesan rind (optional)
• 2 cans (15 oz each) cannellini beans, drained and rinsed
• 1 bunch lacinato kale, stems removed, torn
• 1 lemon, zested and juiced
• 1 oz Parmesan, grated, plus more to serve
• Salt and pepper

Directions

1. Warm oil in a pot. Add garlic and chili; cook 1 minute.
2. Add broth and rind; bring to a simmer. Add beans and kale; cook 8–10 minutes until tender.
3. Stir in lemon zest, juice, and grated Parmesan. Season and serve.

Miso Mushroom Barley

Earthy, savory, and steadying, with whole-grain chew.

Ingredients (4 servings)

• 1 tbsp olive oil
• 1 lb cremini or mixed mushrooms, sliced
• 1 shallot, minced
• 1 tbsp low-sodium soy sauce
• 6 cups vegetable broth
• 3/4 cup pearled barley, rinsed
• 3 tbsp white miso
• 2 scallions, sliced, for topping
• Black pepper

Directions

1. Heat oil; brown mushrooms over medium-high 6–8 minutes. Add shallot; cook 1 minute.
2. Add soy sauce, broth, and barley; simmer 25–30 minutes until barley is tender.
3. Off heat, whisk miso with a ladle of hot broth; stir back in. Pepper to taste. Garnish with scallions.

Golden Lentil with Turmeric and Carrot

Protein-rich lentils make this a complete meal.

Ingredients (4 servings)

• 1 tbsp olive oil
• 1 onion, diced
• 2 carrots, diced
• 2 celery ribs, diced
• 1 tsp ground turmeric
• 1 tsp ground cumin
• 1 cup red lentils, rinsed
• 6 cups vegetable broth
• 1 lemon, juiced
• 1/4 cup chopped cilantro
• Salt and pepper

Directions

1. Sauté onion, carrot, celery in oil 5 minutes. Add turmeric and cumin; cook 30 seconds.
2. Add lentils and broth; simmer 15–20 minutes until lentils are soft.
3. Blend half the soup and return. Stir in lemon juice and cilantro. Season to taste.

Tomato, Fennel, and Shrimp

Lean seafood protein with a lively, anise-kissed base.

Ingredients (4 servings)

• 1 tbsp olive oil
• 1 fennel bulb, cored and thinly sliced (reserve fronds)
• 1 small onion, thinly sliced
• 3 garlic cloves, minced
• 1 can (28 oz) crushed tomatoes
• 3–4 cups low-sodium seafood or vegetable broth
• 1 lb peeled deveined shrimp
• 1 tsp fennel seeds, lightly crushed
• 1 tbsp olive oil, for finishing
• Salt, pepper, red pepper flakes

Directions

1. Sauté fennel and onion in oil 6–8 minutes until soft. Add garlic and fennel seeds; cook 1 minute.
2. Add tomatoes and broth; simmer 10 minutes. Season with salt, pepper, and a pinch of chili.
3. Add shrimp; simmer 2–4 minutes until just pink. Finish with a thread of olive oil and chopped fronds.

Roasted Cauliflower and White Pepper

Luxurious texture without cream.

Ingredients (4 servings)

• 1 large cauliflower, cut into florets
• 1 tbsp olive oil, plus more for roasting
• 1 leek, white and light green parts, sliced and rinsed
• 5–6 cups vegetable broth
• 1/2 tsp white pepper
• 1 tsp Dijon mustard
• Salt and lemon juice, to taste

Directions

1. Heat oven to 425°F. Toss cauliflower with oil, salt, pepper; roast 20–25 minutes until browned.
2. Soften leek in a pot with 1 tbsp oil, 3–4 minutes. Add roasted cauliflower and broth; simmer 10 minutes.
3. Blend until very smooth. Stir in Dijon and white pepper. Adjust salt and lemon.

Chicken Meatball, Zucchini, and Dill

Clean flavors, tender texture, and solid protein in every bowl.

Ingredients (4 servings)

• 1 lb lean ground chicken
• 1 small zucchini, grated and squeezed dry
• 2 garlic cloves, minced
• 2 tbsp chopped dill, plus more to finish
• 1 egg
• 1/4 cup breadcrumbs or oat flour
• 6 cups low-sodium chicken broth
• 2 carrots, thinly sliced
• 1 lemon, juiced
• Salt and pepper

Directions

1. Mix chicken, zucchini, garlic, dill, egg, breadcrumbs, 3/4 tsp salt, pepper. Roll 1-inch meatballs.
2. Bring broth to a simmer with carrots. Gently add meatballs; simmer 10–12 minutes until cooked.
3. Finish with lemon juice and more dill. Adjust seasoning.Spicy Turkey and Brown Rice

Hearty but disciplined, and great for freezing.

Ingredients (4 servings)

• 1 tbsp olive oil
• 1 lb lean ground turkey
• 1 onion, diced
• 2 garlic cloves, minced
• 1 tsp smoked paprika
• 1/2 tsp chili flakes (or to taste)
• 1 can (14.5 oz) crushed or diced tomatoes
• 4 cups low-sodium chicken broth
• 1 cup cooked brown rice
• 1 tbsp apple cider vinegar
• 1/4 cup chopped parsley
• Salt and pepper

Directions

1. Brown turkey in oil with onion 6–8 minutes. Add garlic, paprika, chili; cook 1 minute.
2. Add tomatoes, broth, and rice; simmer 10–12 minutes. Season with salt and pepper.
3. Stir in vinegar and parsley just before serving.

Brothy Minestrone with Farro

Plenty of vegetables, restrained starch.

Ingredients (6 servings)

• 1 tbsp olive oil
• 1 onion, diced
• 2 carrots, diced
• 2 celery ribs, diced
• 2 garlic cloves, minced
• 1 zucchini, diced
• 1 cup green beans, chopped
• 1 can (14.5 oz) diced tomatoes
• 7 cups vegetable broth
• 1/2 cup farro, rinsed
• 1 can (15 oz) beans, drained (borlotti, kidney, or cannellini)
• 3 cups baby spinach, chopped
• 2 tbsp pesto (optional)
• Salt, pepper

Directions

1. Sauté onion, carrot, celery in oil 6 minutes. Add garlic; cook 30 seconds.
2. Add zucchini, green beans, tomatoes, broth, and farro. Simmer 25 minutes until farro is tender.
3. Stir in beans and spinach; cook 2–3 minutes. Season. Finish each bowl with a little pesto if using.

Coconut-Lime Chicken and Veg

A fragrant bowl that feels special but stays balanced.

Ingredients (4 servings)

• 2 tsp neutral oil
• 1–2 tbsp Thai red curry paste
• 4 cups low-sodium chicken broth
• 1 can (13.5 oz) light coconut milk
• 1 red bell pepper, thinly sliced
• 2 cups snap peas or green beans
• 1 lb chicken breast, thinly sliced
• 2 limes, juiced
• 1/2 cup torn basil or cilantro
• Fish sauce or salt, to taste

Directions

1. Warm oil; bloom curry paste 1 minute.
2. Add broth and coconut milk; bring to a gentle simmer. Add bell pepper and snap peas; cook 3 minutes.
3. Add chicken; simmer 4–6 minutes until cooked. Off heat, add lime juice and herbs. Season with a few drops of fish sauce or salt.

Smoky Chickpea and Greens

Simple pantry cooking with staying power.

Ingredients (4 servings)

• 1 tbsp olive oil
• 1 onion, diced
• 3 garlic cloves, sliced
• 1 tsp smoked paprika
• 1 tsp ground cumin
• 2 cans (15 oz each) chickpeas, drained and rinsed
• 6 cups vegetable broth
• 1 bunch chard or kale, chopped
• 1/2 cup plain yogurt (optional, to serve)
• Salt, pepper, lemon wedges

Directions

1. Sauté onion in oil 5 minutes. Add garlic, paprika, cumin; cook 1 minute.
2. Add chickpeas and broth; simmer 10 minutes. Mash a few chickpeas to thicken.
3. Stir in greens; cook 3–5 minutes until wilted. Season. Serve with a spoon of yogurt and lemon.

Apple, Butternut, and Sage

It leans sweet, but the vinegar keeps it sharp and meal-worthy.

Ingredients (4 servings)

• 1 medium butternut squash, peeled and cubed (about 6 cups)
• 1 tart apple, cubed
• 1 tbsp olive oil
• 1 onion, chopped
• 6–7 fresh sage leaves
• 5–6 cups vegetable broth
• 1–2 tsp apple cider vinegar
• Salt, pepper

Directions

1. Heat oven to 425°F. Toss squash and apple with half the oil, salt, pepper; roast 20–25 minutes.
2. In a pot, sauté onion in remaining oil 5 minutes. Add roasted squash, apple, sage, and broth; simmer 10 minutes.
3. Blend smooth. Season with salt, pepper, and cider vinegar to taste.

Aim for one bowl as a main meal or pair a smaller portion with a crisp salad or a piece of fruit. Keep add-ons simple: herbs, lemon, yogurt, or a teaspoon of olive oil. Store in glass containers, label with dates, and reheat gently to preserve texture. Most of these improve on day two. The goal isn’t restriction; it’s a warm, reliable framework that makes better choices automatic.

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