A big pot of veggie soup is a great way to kick off a weight loss goal. Low in calories but high in fiber, it’ll fill you up and boost hydration. Use any fresh veggies you have languishing in the crisper, or grab a bag of frozen veggies—they’re just as nutritious, and the chopping is done for you.
Ingredients
1 tablespoon extra-virgin olive oil
1 small onion, chopped
1 carrot, chopped
1 rib celery, chopped
1 clove garlic, smashed
4 cups (32 fl oz/1 l) chicken stock, reduced sodium
1 large can (28 oz/875 g) diced tomatoes
1 can (15 oz/470 g) chickpeas, no salt added, rinsed and drained
1 lb (500 g) frozen mixed vegetables, no salt added
1 dried bay leaf
Fresh pesto for topping
Freshly ground pepper
Instructions
In a large pot over medium-high heat, warm the olive oil. Add the onion, carrot, and celery and sauté until tender, about 5 minutes. Add the garlic and stir until fragrant, 1 minute. Add the stock, tomatoes, chickpeas, frozen vegetables, and bay leaf. Bring to a simmer, adjust the heat to maintain, and cook until the flavors have blended, about 10 minutes. Remove and discard the bay leaf.
Ladle the soup into bowls, dollop each with 1 tablespoon pesto, grind with pepper, and serve warm.
Makes 8 servings
Serving size: 2 cups (16 fl oz/500 ml)
Nutrition Facts (per serving)
Calories 223
Protein 9 g
Total fat 12 g
Saturated fat 2 g
Carbs 22 g
Fiber 6 g
Total sugars 7 g
Added sugars 0 g
Sodium 284 mg
This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.
Becky Duffett
Becky Duffett is a contributing nutrition editor for Fitbit and a lifestyle writer with a passion for eating well. A former Williams-Sonoma cookbook editor and graduate of San Francisco Cooking School, she’s edited dozens of cookbooks and countless recipes. City living has turned her into a spin addict—but she’d still rather be riding a horse. She lives in the cutest neighborhood in San Francisco, spending weekends at the farmers’ market, trying to read at the bakery, and roasting big dinners for friends.
Hi how do you get 16 cups of soup (8 servings x 2 cups ea) with only 4 cups of stock?
Excellent helpful tips thanks fitbit team .love it .I must do it 7 day start on Monday
This recipe needs a LOT of tweaking. Crushed garlic should not be used if you’re not blending the soup–if you simply crush it, then someone will end up with a clove of garlic in their soup bowl.
There’s also not nearly enough liquid. I had to add 8 cups of liquid for the amount of veggies, chickpeas, and tomatoes the recipe calls for.
Other than that, not bad. It’s a bit bland so I’d recommend ensuring your basic seasoning is on point and perhaps add some more seasonings to add more flavour.
I made this soup and Im making it again it was really good and filling i only eat 1 cup per serving