Soups – Low Calorie, Nutritious & Satiating

  1. Carrot & Beetroot Soup


  • Medium Beets, peeled and diced
  • tbsp olive oil
  • cup onion,
  • Chopped 1 pound carrots, Diced
  • tbsp fresh Ginger, minced
  • garlic clove, Minced
  • cups vegetable stock


  • Heat oil in a large saucepan over medium heat. Sauté onion until golden brown. Add ginger and garlic and cook for 2 minutes, stirring frequently.
  • Add beets, carrots, and stock. Reduce heat to low and simmer covered until beets and carrots are tender, about 25 minutes.
  • In a food processor, purée soup in batches. Taste
  • Soup and adjust seasonings.
  • Serve hot or cold, garnished with cilantro leaves. And nuts of choice

2. Spinach Soup


  • 2 cups Spinach (Palak) packed
  • ½ cup Red onion chopped
  • ½ cup Tomato chopped
  • 1 small green chili
  • 4 inch Ginger
  • 1 clove Garlic
  • 1 ½ cups Water
  • 2 cups Spinach (Palak) packed
  • 1 teaspoon Ghee (Clarified butter)
  • 1 teaspoon Garlic paste or freshly grated
  • Salt to taste
  • ¼ teaspoon Black pepper powder
  • ¼ cup Milk


Cooking and making paste:

  • Put onion, tomato, green chili, ginger, and garlic in a deep pan.
  • Adjoin water, turn the stove on medium heat And let the water come to a boil
  • Once it starts to boil, allow it to cook for 10-12 minutes or till the onions get soft.Adjoin-washed spinach leaves.
  • Allow the spinach to get wilt for about 2-3 minutes.Switch off the stove and let the mixture cool
  • Down for 5-10 minutes.

Making spinach soup recipe:

  • Warm the ghee in a pan on moderate heat. Once hot, adjoin grated garlic and saute for a minute or till the raw smell of garlic goes away.
  • Then add pureed mixture. Add water if needed As per your liking.
  • Mix in salt and pepper. Let it simmer for 5 Minutes.
  • Finally, pour in the milk. Boil it and then turn off the stove.
  • Let it cool for a few minutes and serve.

3. Superfood Mushroom Soup


  • 2 tbsp. extra-virgin olive oil
  • 1/4 tsp salt
  • Celery
  • Spring onion
  • 1/4 garlic
  • Vegetable or chicken broth
  • Broccoli
  • Spinach & Kale
  • Mushrooms


  • In a saucepot, heat olive oil on medium. Add salt, celery, spring onion, and garlic. Cook 8 minutes or until golden, stirring.
  • Add broth and, spinach, kale and broccoli. Heat to simmering on high. Reduce heat to medium-low; simmer 15 minutes, stirring occasionally.
  • Add mushrooms and simmer 8 to 10 minutes or until veggies are softened.
  • Remove from heat and serve.

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