Soups are not only delicious but also incredibly healthy. They’re typically low in calories while offering a satisfying fullness due to their volume, making them a perfect choice for anyone looking to lose or maintain weight.

We’ve gathered 5 soup recipes to brighten up chilly autumn days without adding unnecessary calories.

Tomato Soup with Basil

Ingredients:

• 5 large tomatoes
• 1 liter vegetable broth
• 1 onion
• 1 garlic clove
• 2 tbsp olive oil
• A few fresh basil leaves

Instructions:

1. Peel the tomatoes by blanching them in hot water for 30 seconds, then chop them into pieces.
2. Sauté the finely chopped onion and garlic in olive oil in a saucepan. Add the chopped tomatoes and simmer over medium heat for 5–7 minutes.
3. Pour in the vegetable broth and cook on low heat for 15 minutes.
4. Blend the soup with an immersion blender until smooth. Add salt and pepper to taste.
5. Serve the soup garnished with fresh basil leaves and a drizzle of olive oil.

Lentil Soup

Ingredients:

• 250 g red lentils
• 1 liter vegetable broth or water
• 2 garlic cloves
• 1 carrot
• 1 onion
• 2 tbsp tomato paste
• 2 tbsp olive oil
• Spices: paprika, turmeric, black pepper, salt
• Fresh herbs

Instructions:

1. Peel and dice the carrot and onion, then finely chop the garlic.
2. Heat olive oil in a saucepan and sauté the onion and carrot until golden. Add the garlic and cook for another 2–3 minutes.
3. Add the rinsed lentils, tomato paste, and spices, and stir well.
4. Pour in the vegetable broth or water and cook for 20 minutes until the lentils are soft.
5. Blend the soup with an immersion blender until creamy.
6. Season with salt, serve in bowls, and garnish with fresh herbs.

Cheese Cream Soup with Cauliflower

Ingredients:

• 600 g cauliflower
• 3 potatoes
• 1 onion
• 700 ml chicken or vegetable broth
• 150 g shredded hard cheese
• 2 garlic cloves
• 2 tbsp butter
• 4 tbsp sour cream
• 1 tbsp whole-grain mustard
• Salt, black pepper, paprika
• Pinch of nutmeg
• Fresh herbs for garnish

Instructions:

1. Melt the butter in a saucepan and sauté the onion and garlic for a few minutes.
2. Add the potatoes, cauliflower, and broth.
3. Bring to a boil and cook over medium heat for 15–20 minutes.
4. Remove from heat and blend the soup with an immersion blender until creamy.
5. Stir in sour cream, shredded cheese, mustard, and spices.
6. Serve in bowls, garnished with a pinch of paprika or nutmeg.

Sweet Potato Cream Soup

Ingredients:

• 700 g sweet potato
• 1 carrot
• 1 onion
• 2 garlic cloves
• 800 ml vegetable or chicken broth
• 100 ml coconut milk (or cream, if preferred)
• 1 tbsp olive oil
• 1 tsp curry powder (optional)
• Salt and black pepper
• Fresh cilantro
• Lemon juice (a few drops)

Instructions:

1. Sauté the onion in olive oil in a saucepan. Add the garlic and carrot, and cook for 3–4 minutes.
2. Add the sweet potato and pour in the broth. Bring to a boil, then reduce the heat and simmer for 20 minutes until the sweet potato is tender.
3. Stir in the coconut milk, curry powder, and spices.
4. Remove from heat and blend the soup with an immersion blender until smooth.
5. Serve in bowls, garnished with fresh cilantro and a few drops of lemon juice.

Pumpkin Cream Soup with Shrimps

Ingredients:

• 700 g pumpkin
• 200 ml coconut cream (unsweetened)
• 800 ml vegetable broth or water
• 1 onion
• 1 garlic clove
• 2 cm piece of fresh ginger
• 200 g peeled shrimp
• 1 tbsp olive oil
• 0.5 tsp turmeric
• 0.5 tsp curry powder (optional)
• 1 tbsp lime juice
• Fresh cilantro or parsley

Instructions:

1. Peel the pumpkin, remove the seeds, and cut it into large cubes.
2. In a saucepan, sauté the finely chopped onion and garlic in olive oil.
3. Add grated ginger, turmeric, and curry powder, and cook for 1–2 minutes.
4. Add the pumpkin cubes and pour in the vegetable broth. Bring to a boil, then reduce the heat and simmer for 15–20 minutes until the pumpkin is soft.
5. Add the coconut cream and blend the soup with an immersion blender until smooth. Season with salt and pepper.
6. Sauté the shrimp until golden and drizzle them with lime juice (optional).
7. Serve the soup topped with shrimp and fresh cilantro.

These hearty, healthy soups are perfect for keeping warm and satisfied on cold days. Enjoy their rich flavours and cozy up with a bowl of happiness!

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