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Soup and weight loss

January 27, 2015 - By Nautilus Plus

Temps de lecture 2 minutes

This winter, avoid the traditional hibernating weight gain by eating a healthy hearty soup instead of a large frozen pizza. It’s easy and inexpensive; just use your leftovers and vegetables in your fridge! Here are a few simple steps to make a well-balanced and tasty soup!

Step 1: Sauté your vegetables

  • Sauté onions and garlic in large pot with a little canola oil on medium heat.
  • Add cut up firm vegetables like celery, carrot, or beets.
  • Add softer veggies.
  • Add leaf veggies like kale or spinach at the end.

vegetable ideas

Step 2: Add broth

Take the lowest salt option for chicken/beef/vegetable liquid broth or cubes. Add extra water to cover veggies.

Step 3: Get creative: add your spices and herbs     

  • Italian herbs such as basil, oregano, thyme, or rosemary with most vegetables, especially tomato.
  • More exotic spices such as cumin, cinnamon, nutmeg and curry with a butternut squash or root veggies.
  • Coriander, chili, or left over salsa sauce for some Mexican flavour.
  • Saffron and white wine for a tasty fish soup.
  • Balsamic vinegar or lemon juice to enhances legumes.

Step 4: Add carbs

Carbohydrates are necessary part of a meal because they are your primary source of energy. Since they absorb a lot of water, double or triple the recommended water. If you don’t add enough water, your soup might turn into a stew!

  • Whole wheat pasta;
  • Barley;
  • Brown/wild rice;
  • Quinoa;
  • Sweet potato;
  • Potato

Step 5: Add protein

  • Left over beef, chicken, lamb, pork, sausage, turkey;
  • Pre-cooked legumes: kidney beans, chickpeas, lentils, black beans, split peas;
  • Fish: tilapia, cod;
  • Seafood: scallop, shrimp;
  • Tofu: soft or hard.

Let it simmer, and enjoy the aroma and a healthy bowl of soup! Top it off with cheese, croutons or yogurt.

Get inspired and check out soup ideas from my colleagues:
– Carrot cilantro potage
– Minestrone soup
– Onion, lentils and candied garlic soup
– Tofu, curry, and coconut Thai soup


Do you have a secret soup recipe?

 By: Alyssa Fontaine

Soup and weight loss is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
Copyright © Nautilus Plus 2015

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