Soups

Healthy Soup Recipes for Weight Loss & Meal Prep

Thick Pumpkin Soup

Ingredients:

  • 1 medium pumpkin (about 2 kg), peeled and cubed
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1 tbsp olive oil
  •  4 cups water
  • 1 cup low-fat coconut milk (especially low in saturated fat)
  • 1 tsp ground cumin
  • Salt and pepper to taste
  • Fresh parsley and dill for garnish

How to make it:

  1. Heat olive oil in a large pot, sauté onion and garlic until soft (about 5 mins).
  2. Add cubed pumpkin, cumin, salt, and pepper, stir for 2 mins.
  3. Pour in water, bring to a boil, then simmer for 20-25 mins until pumpkin is tender.
  4. Blend the mixture until smooth using an immersion blender or food processor.
  5. Stir in low-fat coconut milk, heat through for 5 mins without boiling.
  6. Serve hot, garnished with fresh parsley and dill!

Lithuanian Cold Soup (Šaltibarščiai)

Ingredients:

  • 500g beets, cooked and grated
  •  1 liter kefir or buttermilk
  •  1 cucumber, grated
  •  2 hard-boiled eggs, chopped
  • 2 tbsp fresh dill, chopped
  • 3 tbsp chopped spring onions
  • Lemon juice or vinegar (optional)
  •  Salt and pepper to taste
  • Boiled potatoes (optional, as a side)

How to make it:

  1. In a large bowl, combine grated beets and kefir, mixing well.
  2. Add grated cucumber, chopped eggs, dill, and chopped spring onions.
  3. Stir in lemon juice or vinegar if desired, then season with salt and pepper to taste.
  4. Chill the soup in the refrigerator for at least 1 hour.
  5. Serve cold, with boiled potatoes on the side if desired!

Hearty Chickpea & Turkey Soup

Ingredients

  • 1 tbsp olive oil
  • 250 g turkey mince
  • 1 onion, diced
  • 2 garlic cloves, minced
  • 2 carrots, diced
  • 1 can (400 g) chickpeas, drained and rinsed
  • 1 tsp paprika (smoked or sweet)
  • ½ tsp cumin or mixed herbs
  • 1 litre chicken or vegetable stock (low sodium)
  • Salt and pepper to taste
  • Optional: handful of spinach or kale for colour
  • Optional: squeeze of lemon before serving

How to make it:

  1. Heat olive oil in a large pot over medium heat.
  2. Add turkey mince, cook for 4–5 minutes until lightly browned.
  3. Add onion, garlic, and carrots — sauté another 5 minutes until softened.
  4. Add chickpeas, spices, and stock. Stir well.
  5. Bring to a boil, then reduce heat and simmer 15–20 minutes.
  6. Optional: stir in spinach or kale in the last 2 minutes.
  7. Season with salt, pepper, and lemon juice before serving.
Georgian-Style Lamb Kharcho (Healthy Version)

Georgian-Style Lamb Kharcho (Healthier Version)

Serves: 6
Prep time: 10 min
Cook time: 40–45 min
Calories: ~280 kcal per serving

Ingredients

  • 500 g lamb mince
  • 3.5 litres water
  • 2 carrots, grated
  • 50 g brown rice
  • 1 red bell pepper, sliced
  • ½ onion, sliced
  • 150 g tomato paste
  • 3 garlic cloves, minced
  • Small handful fresh coriander, chopped
  • 2–3 bay leaves
  • Salt — to taste
  • A pinch of chilli flakes

How to make it

  1. Add lamb mince to a large pot and cook until browned. Drain excess fat.
  2. Add onion, carrots, and bell pepper. Cook 2–3 minutes.
  3. Stir in tomato paste and garlic.
  4. Add 3.5 L water, brown rice, bay leaves, and salt.
  5. Bring to a boil, then simmer 30–35 minutes until rice softens.
  6. Add chilli flakes and fresh coriander.