Weight Loss Tip #39: Slim Down Your Soup

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This the season for warm and hearty soups that are just as filling as they are comforting. I love this time of year just due to the yummy food options and holiday cheer that is spread around with music and smells of Christmas trees and holly. Many people think soups are fattening and heavy (when made with cream based products) but they do not have to be! There is nothing more savory than a tasty broth with veggies and some beans, or a simple minestrone soup to warm your belly. While there are some soups that are heavy on the calories, there are also a lot of options to make sure you keep your soup slimming even in the coldest of months!

Why not lose weight this holiday season with soups that will absolutely kill hunger, but keep you satisfied at the same time? A simple chicken and wild rice, or even hummus soup could do the trick! One tip, when you are going to eat soup always refrigerate it first, as some of the fat will rise to the top. You can then skim the fat off of the top and make your soup even skinnier than it already is! Try it out! Need something crunchy to top your soup off? Popcorn is low in calories and it is super tasty with any soup, so give this crunchy snack a go when you eat soup next.

Healthy Soup Options

Whole Foods Market

Chicken and Wild Rice Soup with Mushrooms

  • 1 tablespoon extra-virgin olive oil
  • 1 (8-ounce) package sliced mushrooms
  • 1 cup chopped onion
  • 6 cups low-sodium chicken broth
  • 1 pound boneless skinless chicken breasts or thighs, cut into (1-inch) cubes
  • 3/4 cup long grain wild rice or wild rice blend
  • 2 tablespoons chopped garlic
  • 1 bay leaf
  • 1/4 cup chopped parsley
  • Salt and pepper to taste


Heat oil in a large pot over medium high heat. Add mushrooms and onions and cook, stirring occasionally, until softened, 6 to 7 minutes. Add broth, chicken, rice, garlic and bay leaf, cover and bring to a simmer. Reduce heat to medium low and simmer until rice and chicken are cooked through and tender, about 45 minutes. Remove and discard bay leaf then stir in parsley, salt and pepper and serve.

Vegetarian Chili


  • 1 Tablespoon of olive oil
  • 2 bay leaves
  • 1/2 medium onion, chopped
  • 1 teaspoon ground cumin
  • 1 tablespoon salt
  • 1 teaspoon ground cumin
  • 2 stalks celery, chopped
  • 2 green bell peppers, chopped
  • 2 jalapeno peppers, chopped
  • 3 cloves garlic, chopped
  • 2 (4 ounce) cans chopped green chile peppers, drained
  • 2 (12 ounce) packages vegetarian burger crumbles
  • 3 (28 ounce) cans whole peeled tomatoes, crushed
  • 1/4 cup chili powder
  • 1 tablespoon ground black pepper
  • 1 (15 ounce) can kidney beans, drained
  • 1 (15 ounce) can garbanzo beans, drained
  • 1 (15 ounce) can black beans
  • 1 (15 ounce) can whole kernel corn


Heat the olive oil in a large pot over medium heat. Stir in the onion, and season with bay leaves, cumin, oregano, and salt. Cook and stir until onion is tender, then mix in the celery, green bell peppers, jalapeno peppers, garlic, and green chile peppers. When vegetables are heated through, mix in the vegetarian burger crumbles. Reduce heat to low, cover pot, and simmer 5 minutes.

Mix the tomatoes into the pot. Season chili with chili powder and pepper. Stir in the kidney beans, garbanzo beans, and black beans. Bring to a boil, reduce heat to low, and simmer 45 minutes. Stir in the corn, and continue cooking 5 minutes before serving.