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.
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
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)
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.