Which Soup is Best for Weight Loss?

It warms you up on a cold day. Soothes you when you’re ill. It’s a staple at dinnertime. And certain varieties may help you lose weight.

Published January 16, 2025

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What is your favorite soup to make and eat? Share your thoughts in the comments below.

Whoever came up with the tradition of soup before lunch and dinner was on to something. A Penn State study showed that eating low-calorie soup before a meal helps cut down on total calories consumed. Soup can help increase feelings of fullness, enhancing satiety and thereby help promote weight loss.

In addition, a bowl of soup can be loaded with health benefits. Soup can help increase the intake of vegetables, and the fiber from fresh vegetables, beans, and whole grains helps make you feel full and satisfied. A study found that pureed vegetable soup was more satiating than the same ingredients served as vegetables with a glass of water. Soup is also good for hydration. An increase in water intake helps in the healthy functioning of our organs and aids in weight loss.

Choose broth-based instead of cream-based soup

Pick broth-based soups instead of creamy soups like bisques and chowders. These soups are loaded with salt, and calories from fat.

To make a creamier yet healthy soup and avoid the heavy cream, add pureed vegetables like cauliflower or squash to broth, or use low-fat or fat-free plain yogurt.

Select soup with protein

Good choices are chicken noodle or plant-based ones with beans and legumes.

Can the canned soup

Reaching for canned soup may be convenient. You might think the vegetable soup you chose is healthy, but some nutrients and fiber are removed during the canning process and can be laden with sodium. In addition, one serving of canned soup (especially creamy soups) could have 7 grams of fat, and one can of soup is two servings.

If you need to use prepared soup, add fresh veggies and water. Look for low-sodium (less than 400 mg per serving), low-fat, and organic soup with beans, vegetables, and lean protein. Improve the taste of low-salt and low-fat soups by adding herbs and spices.

Lentils are quick-cooking and are ready for the table in 30 minutes or less!

Lentils Are Soup-er Stars

Bean soups are boss. Lentils top our list as a soup-er food. Unlike dried beans and peas, lentils don’t need an overnight or quick warm soak. Lentils are quick-cooking and are ready for the table in 30 minutes or less!

Plus, these tiny legumes contain a huge amount of nutrients. Lentils:

are a great source of plant protein: 1/4 cup of lentils contains 12 grams of protein.

are also low fat (1/2 gram of fat per serving) and high in fiber, keeping you feeling full longer.

provide a good source of iron, vitamins A and C (to protect cells), folate (to help the body make new cells).

are high in potassium, which, according to The Cleveland Clinic, helps counter the harmful effects of salts that lead to hypertension. Lentils are also low in sodium.

help lower cholesterol to prevent heart disease.

have a high concentration of tannins to help fight cancer.

Buying Lentils

You can buy dried lentils whole or split with husks removed or canned.

Brown lentils are the most common, inexpensive, and stay firm when cooked. Great for soups, stews, or as a side dish.

Green lentils (French lentils) have a nutty flavor and also hold shape when cooked. Good in salads and side dishes.

Red lentils are quick cooking, have a mild flavor and soften when cooked, making them good for soups, dips, purees, and Indian dals. (They also can be found in yellow and orange shades.)

Black lentils are teeny tiny lentils that look like caviar (often called Beluga lentils), hold shape well, and can be used in soups, salads, and various side dishes.

Cooking With Dried Lentils Is Healthier, But Here Are Prepared Brands You May Like:

Amy's Organic Soups Light in Sodium Lentil Soup (14.5oz $3.99 target.com.) This soup has 270 mg of sodium per serving. What I like about Amy’s is it’s organic, using organic EVOO and BPA-free lining.

Dr. McDougall’s Right Foods Organic French Lentil Lower Sodium Soup (18 oz $4.29, wholefoodmarket.com.) This soup has 280 mg of sodium per serving.

Health Valley Organic No Salt Added Lentil Soup (15 oz, $3.99, stopandshop.com.) This soup has only 20 mg of sodium per serving, making it great for individuals on a salt-restricted diet. (You might want to add some herbal seasonings.)

It was difficult to find a good lentil soup under 400 mg of sodium. If you are relying on canned soup due to time constraints, you can reduce the sodium content by adding water and/or fresh vegetables to a smaller serving. If using canned lentils to make soup, draining and rinsing them under cold, running water can reduce sodium.

A good way to save time is to make a large batch of homemade soup and freeze small portions for meals later.

How to Cook Dried Lentils

Sort through dried lentils for stones and discard discolored or rotten lentils.

Lentils don’t have to be soaked overnight like beans.

To cook, use a cup of lentils to 3 cups of water or low-sodium broth and simmer for 20 to 30 minutes. (Depending on the recipe.)

Store in a tightly sealed container in a dry, cool place. Use within a year (although when stored properly, they can last longer). Fresh, dried lentils have a mild, earthy aroma. Toss old lentils that smell off or sour.

Lentil Soup Recipe

This lentil soup recipe is adapted from the soup I had at the Hilton Head Health Resort. I added broth, carrots, and celery to the original recipe and slightly changed the method to reduce cooking time.

INGREDIENTS:

1/4 cup (4 tablespoons) olive oil

1 small onion, finely diced

2 medium carrots, finely chopped

2 medium celery stalks, finely chopped

5 small tomatoes, diced with seeds (or a 14-ounce can of diced tomatoes)

2 tablespoons minced garlic (or two garlic cloves, minced)

1 ½ teaspoon cumin/smoked paprika

½ teaspoon ginger/turmeric

Salt and pepper to taste

¼ cup chopped parsley

2 tablespoons tomato paste

2 cups water

6 cups chicken or vegetable broth

2 cups dry red or brown lentils, rinsed

METHOD:

Rinse dried lentils in a colander or mesh strainer and remove any discolored ones, stones, or debris.

Heat oil in a medium (2- to 3-quart saucepan or Dutch oven. Add onions, tomatoes, and salt and pepper. Add celery and carrots if using. Sauté until onions are translucent. 3 to 5 minutes.

Add garlic, spices, parsley, water, tomato paste, broth (if using), and lentils, and bring to a boil over medium heat. (You can add more herbs and seasoning to taste.) Reduce heat, cover, and simmer until lentils are soft—about 20 minutes.

I like to add greens at the end of cooking, stirring in about 1/2 cup of fresh chopped kale, collards, or spinach for about a minute or until the greens are wilted.

This recipe makes eight servings (I freeze some of it for later).

Time-Saving Tips

This recipe has a typical prep time of 10 minutes. To save time, you can prepare the ingredients in advance.

If you add rinsed cooked lentils from a can, it only takes 3 - 5 minutes more to cook after the sauté step, bringing the cooking time to around 15 minutes.

What is your favorite soup to make and eat? Share your thoughts in the comments below.

Gerrie Summers combines her passion for writing, wellness and wanderlust, as a travel, lifestyle, health and beauty writer. Her articles have appeared in numerous print and online publications. When not exploring the world, in a spa, in a beach hammock, or in writing mode, you’ll find her getting her zen on, in a yoga, meditation or qigong class.