1. Tomato Soup

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Ingredients

• 4 large ripe tomatoes, seeded
• 4-6 cups of water based on the size of the tomatoes.
• 1 English cucumber, peeled and seeded
• ½ small red onion, peeled
• 1 small green pepper, cored
• 2 cloves of garlic, peeled
• 1 tablespoon vinegar
• 2 tablespoons olive oil
• ¼ teaspoon cumin powder
• ½ teaspoon freshly ground black pepper
• Salt to taste
• Fresh basil to garnish

How To Prepare

1. Heat the oil in a pan. Add in the garlic, tomato, green bell pepper, onion, and cucumber.
2. Toss and cook for 2 minutes over medium flame.
3. Transfer the ingredients to a blender. Add in a little water and blend until smooth. You may also add a dash of olive oil while blending the vegetables.
4. Transfer the blended vegetables back to the pan. Adjust the consistency as you desire by adding water.
5. Add salt, cumin powder, and black pepper. Let it come to a boil.
6. Remove from the flame and garnish with fresh basil before serving.

1. Tomato is a low-calorie and low-fat vegetable (2).
2. The lycopene in tomato protects against developing metabolic disorders. A study published in Nutrition found that the supplementation of tomato juice (containing 32.5 g lycopene) reduces waist circumference in young women (3).
3. Cucumber is high in water and low in calories. It also exhibits lipid-lowering properties (4).
4. Green pepper (or capsicum) is rich capsaicin, a bioactive component that regulates your appetite by increasing satiety (the feeling of fullness) (5). It was also found to decrease weight gain and lipid accumulation when given to rats on a high-fat diet (6).

2. Moong Soup Or Protein Dal Soup

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Ingredients

• ¼ cup yellow lentils
• ¼ cup red lentils
• ½ medium-sized onion, chopped
• 1 medium-sized tomato, chopped
• 1 green chili, chopped
• 1 teaspoon cumin seeds
• ¼ teaspoon turmeric powder
• Salt to taste
• 1 teaspoon ghee
• 2 teaspoons olive oil or rice bran oil
• Cilantro to garnish

How To Prepare

1. Pressure cook the lentils.
2. Heat olive oil or rice bran oil in a pan.
3. Add the cumin seeds and let them splutter for a few seconds.
4. Add the chopped onion and cook for 2-3 minutes over medium flame.
5. Add in the chopped tomato, green chili, turmeric, and salt.
6. Cook for 3 minutes and then add the pressure cooked lentils.
7. Stir and combine everything well.
8. Cover and cook for 5 minutes.
9. Top it with a teaspoon of ghee.
10. Remove from the flame and garnish with cilantro.

1. Lentils are a concentrated source of plant protein (100 g of boiled lentils provide 9 g of protein) (7). Thus, they increase satiety and thermogenesis. A diet rich in protein helps build lean muscle mass and aids weight loss (8).
2. A study published in the journal Advances In Nutrition states that pulse consumption is beneficial for weight loss as it is rich in protein, fiber, and slowly-digestible carbohydrates. Pulses also have a low glycemic index and load (9).

3. Barley Soup

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Ingredients

• ½ cup whole barley
• 2 cloves garlic, chopped
• ½ medium onion, chopped
• ½ cup chopped carrot
• ¼ cup chopped celery
• 1 cup vegetable broth
• ¼ cup diced mushrooms
• ½ teaspoon pepper
• A pinch of garam masala
• Salt to taste
• 2 tablespoons olive oil
• Cilantro for garnish

How To Prepare

1. Heat the oil and add the onion and garlic. Cook for 2 minutes.
2. Add in the vegetables and barley.
3. Add the mushrooms, broth, salt, pepper, and garam masala.
4. Cover and cook for 20 minutes over medium flame.
5. Garnish with cilantro before serving.

1. Barley is rich in 𝛃- glucan, a soluble fiber that is effective in reducing body weight, visceral fat, BMI, and waist circumference (10).
2. Barley is a whole grain cereal that low in glycemic index. Thus, it improves glucose response when taken for lunch or dinner (11).
3. Carrots are high in fiber (12). Therefore, they add bulk to the soup that makes you feel fuller for longer.

4. Peas Soup

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Ingredients

• 1 ½ cups of fresh peas
• 1 cup vegetable broth
• ½ medium onion, chopped
• Salt to taste
• 1 teaspoon of almond flour or crushed/powder oats
• ¼ teaspoon fennel powder
• ½ teaspoon pepper powder
• 1 tablespoon olive oil

How To Prepare

1. Heat the oil in a soup pot and add in the chopped onions.
2. Cook for 2 minutes and then add the green peas.
3. Stir and cook for a minute and add the vegetable broth, salt, and pepper.
4. Cover and cook for 15 minutes over medium flame.
5. Open the lid and use a hand blender to blend the peas into a thick consistency.
6. If you want to make it thicker, you can add one teaspoon of almond flour or oats flour.
7. Sprinkle fennel powder and simmer for 5 minutes.
8. Serve hot.

1. 100 g of peas provide 5 g of protein and 6 g of fiber (13). This is a great combination of nutrients for weight loss.
2. Peas contain soluble pectin fiber, which is more effective in reducing weight and is more satiating compared to pea protein (14).

5. Easy Garbanzo Beans Curry Soup

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Ingredients

• 1 cup canned garbanzo beans
• ½ cup chopped Swiss chard
• ½ large onion, chopped
• 1 medium tomato, chopped
• 2 cloves of garlic
• ½ teaspoon turmeric powder
• ½ teaspoon coriander powder
• ½ teaspoon black pepper
• 2 teaspoons olive oil
• ¼ teaspoon garam masala
• Salt to taste

How To Prepare

1. Heat the oil in a pan and toss in the chopped garlic.
2. Let it fry for 10 seconds and then add in the chopped onions.
3. When the onions turn golden, add in the chopped tomatoes.
4. Mash the tomatoes with the back of the spatula.
5. Add in salt, turmeric, black pepper, and coriander powder.
6. Cook for a minute.
7. Add in the canned garbanzo beans (no need to cook them further as they are already cooked and ready to serve).
8. Add ¼ cup water, cover, and let it cook for 5-7 minutes.
9. Remove the lid, add in the Swiss chard. Give it a stir, cover, and cook for 5 minutes more.
10. Remove from the flame. Sprinkle garam masala, and your curry soup is ready!

1. Garbanzo beans a rich source of plant protein and fiber. 100 g of beans contain 9 g of protein and 8 g of fiber (15).
2. Chickpeas are effective in reducing body weight and waist circumference (16).
3. Swiss chard is loaded with vitamins, minerals, and fiber that add extra bulk to this weight loss diet soup (17).