I call this my Lose a Kilo Soup because whenever I make a big batch and swap one of my daily meals for a hearty bowl, I consistently notice the scales move in the right direction. Of course, no single food guarantees weight loss – it’s about creating a balanced routine and maintaining a calorie deficit – but this soup is a practical tool that helps make that process easier.
Here’s why:
- High in vegetables – The Australian Dietary Guidelines recommend plenty of vegetables every day, and this soup packs in broccoli, cabbage, spinach, and carrot, all rich in vitamins, minerals, and antioxidants.
- Fibre-rich and filling – Lentils and vegetables provide dietary fibre, which helps improve digestion, keeps you satisfied, and can reduce overeating.
- Protein support – Lentils also provide plant-based protein, important for satiety and maintaining muscle mass during weight loss. You can boost protein further with lean chicken or chickpeas.
- Low in kilojoules, high in volume – Soups have a high water content, which means you can enjoy a generous bowl that feels hearty while staying low in calories. This aligns with healthy weight management strategies encouraged by dieticians.
The best part is that it doesn’t taste like “diet food”. With the natural sweetness of carrot, the earthy comfort of lentils, and a gentle garlic kick, it’s warming, satisfying, and surprisingly filling. You can enjoy it smooth and velvety if you blend it, or chunky and rustic straight from the pot – either way, it feels like proper comfort food.
I like to make freezer-friendly portions, which makes sticking to healthier choices easier during busy weeks. And because it’s based on whole foods, it’s nutrient-dense and supports overall wellbeing, not just the number on the scales.
So while this soup isn’t a “magic fix”, it is a smart, balanced option that fits neatly with the Australian Dietary Guidelines – helping you add more veg, fibre, and plant-based protein into your diet, one bowl at a time.
Disclaimer: This recipe supports healthy eating and weight management but should be enjoyed as part of a balanced diet and active lifestyle. Individual results will vary.
Lose a Kilo Soup
6
servings15
minutes35
minutes180
kcal50
minutesHearty, low-calorie vegetable and lentil soup that supports weight loss without sacrificing flavour.
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Ingredients
1 onion, thinly sliced
1 carrot, thinly sliced
1 garlic clove, minced
1 L chicken stock (or vegetable stock for vegetarian option)
1 tsp salt and black pepper (to taste)
Olive oil spray
150 g cabbage, sliced
150 g broccoli florets
150 g baby spinach
200 g dried lentils (rinsed)
Directions
- Cut broccoli into florets and slice the cabbage.
- Thinly slice the onion and carrot, and mince the garlic.
- Heat oil spray in a large saucepan.
- Sweat the onion, carrot, and garlic for 10 minutes until soft and fragrant.
- Add broccoli, spinach, cabbage, and chicken stock.
- Bring to a simmer, then stir in the lentils.
- Simmer for 25 minutes or until lentils are tender.
- Season with salt and pepper to taste.
- For a smooth soup: Blend until velvety. For a chunky soup: Serve as is.
Notes
- For a vegetarian version, swap chicken stock for vegetable stock.
- Boost protein by adding poached chicken breast or chickpeas.
- Freezes well for up to 3 months in airtight containers.
- Adjust thickness by adding extra stock or water if desired.
- Serve with a slice of wholegrain toast for a heartier meal.
Nutrition Facts
- Serving Size: 1g
- Total number of serves: 6
- Calories: 180kcal
- Fat: 3g
- Saturated Fat: 1g
- Trans Fat: 0g
- Polyunsaturated Fat: 0g
- Monounsaturated Fat: 1g
- Cholesterol: 5mg
- Sodium: 600mg
- Potassium: 350mg
- Carbohydrates: 22g
- Fiber: 6g
- Sugar: 8g
- Protein: 5g
- Vitamin A: 700IU
- Vitamin C: 30mg
- Calcium: 80mg
- Iron: 2mg
- Vitamin D: 1mg
- Vitamin E: 0mg
- Vitamin K: 0mg
- Thiamin: 0mg
- Riboflavin: 0mg
- Niacin: 0mg
- Vitamin B6: 0mg
- Vitamin B12: 0mg
- Folate: 0mg
- Biotin: 0mg
- Pantothenic Acid: 0mg
- Phosphorus: 0mg
- Iodine: 0mg
- Magnesium: 0mg
- Zinc: 0mg
- Selenium: 0mg
- Copper: 0mg
- Manganese: 0mg
- Chromium: 0mg
- Molybdenum: 0mg
- Chloride: 0mg
Do you have a go-to veggie soup or a healthy swap that actually works? Share it with us in the comments – we’d love to try it!
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