Weight Loss Soup (Turkey Vegetable Soup) – Light, Filling & Flavorful

Introduction

If you’re craving something hearty, nourishing, and low in calories, this Weight Loss Soup (also known as Turkey Vegetable Soup) is your new go-to. Made popular by healthy home cooks like The Food Charlatan, this soup is packed with lean ground turkey, fiber-rich vegetables, and bold seasonings that make clean eating taste absolutely delicious.

Perfect for meal prep, detox weeks, or simply light dinners that leave you satisfied — this soup is low in carbs, high in protein, and rich in vitamins. The best part? It’s endlessly flexible. Add what you love, skip what you don’t, and enjoy a bowl that warms you from the inside out without weighing you down.

Ingredients Overview

This soup is built on wholesome, nutrient-dense ingredients that promote fullness, hydration, and fat-burning support. Here’s what makes this recipe so effective and satisfying:

Ground Turkey

Lean ground turkey is the base of this weight loss soup, offering high protein with low fat.

• Use 93% or 99% lean ground turkey
• Substitutes: ground chicken or lean ground beef
• Vegetarian option: swap for lentils, beans, or crumbled tofu

Protein helps regulate appetite and supports muscle maintenance while in a calorie deficit.

Fresh Vegetables

Packed with fiber, vitamins, and water — the vegetables in this soup make it filling with minimal calories.

Popular choices include:

• Cabbage – adds bulk and helps detox
• Carrots – natural sweetness and fiber
• Celery – classic aromatic
• Green beans – tender-crisp texture
• Zucchini – softens as it simmers
• Bell peppers – colorful and rich in vitamin C
• Spinach or kale – stirred in at the end for a nutritional boost

Use fresh or frozen veggies interchangeably depending on what you have on hand.

Aromatics & Seasoning

Flavor is key for satisfaction — especially in low-calorie recipes.

• Onion & garlic – for savory depth
• Italian seasoning – a simple way to add herb flavor
• Paprika & crushed red pepper flakes – optional heat
• Salt & pepper – adjust to taste
• Bay leaves – for slow-simmered flavor

Broth & Tomatoes

The soup base is a mix of:

• Low-sodium chicken broth – keeps sodium in check
• Diced or crushed tomatoes – adds body and tang

You can also add a splash of tomato paste for a richer tomato flavor.

Optional Add-Ins

To adjust macros or taste:

• White beans or chickpeas – add plant protein and fiber
• Cauliflower rice – for a low-carb grain texture
• Lemon juice or vinegar – brightens the flavor at the end
• Hot sauce – great for metabolism and spice lovers

Step-by-Step Instructions

1. Brown the Turkey

In a large soup pot or Dutch oven, heat:

• 1 tbsp olive oil

Add:

• 1 lb ground turkey
• 1/2 onion, diced
• 3–4 cloves garlic, minced

Cook over medium heat until turkey is browned and cooked through. Break up any clumps with a spoon.

Season lightly with salt and pepper.

2. Add the Vegetables

Stir in:

• 2 carrots, sliced
• 2 celery stalks, diced
• 1 bell pepper, chopped
• 1/2 small head cabbage, chopped
• 1 zucchini, diced
• 1 cup green beans, trimmed and halved

Sauté for 5 minutes to soften slightly.

3. Build the Soup Base

Add:

• 1 (14 oz) can diced tomatoes
• 6 cups low-sodium chicken broth
• 1 tsp Italian seasoning
• 1/2 tsp paprika
• 1/4 tsp crushed red pepper (optional)
• 1 bay leaf

Bring to a boil, then reduce heat and simmer uncovered for 20–25 minutes, or until vegetables are tender.

4. Finish with Greens

Stir in:

• 2 cups fresh spinach or kale (stems removed)

Simmer for 2 more minutes until wilted. Taste and adjust seasoning with more salt, pepper, or lemon juice as needed.

5. Serve or Store

Remove bay leaf. Ladle into bowls and enjoy hot — or let cool completely and portion into meal prep containers for the week.

Tips, Variations & Substitutions

Weight Loss-Friendly Tips

• Use low-sodium broth to control salt
• Make in bulk for easy meal prep
• Enjoy before meals to help control portion sizes naturally
• Add apple cider vinegar or lemon juice at the end for metabolism and brightness

Variations

• Spicy kick: Add diced jalapeño or hot sauce
• Mexican twist: Add chili powder, cumin, black beans, and corn
• Asian-style: Add ginger, soy sauce, and mushrooms

Substitutions

• Swap turkey for tofu or lentils for plant-based
• Use cauliflower rice or chopped broccoli instead of carrots for lower carbs
• Use frozen vegetables if you’re short on time

Serving Ideas & Occasions

This soup is ideal for:

• Weight loss and calorie control
• Hydrating meals during hot weather
• Meal prep Sundays
• Post-holiday detoxes
• Comfort food that doesn’t weigh you down

Serve with:

• A wedge of lemon for brightness
• A sprinkle of chili flakes or parsley
• A piece of whole-grain toast (if extra carbs are desired)

Nutritional & Health Notes

This soup is designed to be:

• Low in calories
• High in lean protein
• Packed with fiber-rich vegetables
• Hydrating and anti-inflammatory

Per serving (based on 6 servings):

• Calories: ~220
• Protein: 23–25g
• Carbs: 14–18g
• Fat: 5–7g
• Fiber: 4–6g

This balance keeps you full longer and supports weight loss, energy, and digestive health.

FAQs

Q1: How long does this soup last in the fridge?

A1: Up to 5 days when stored in airtight containers. Reheat gently on the stovetop or in the microwave.

Q2: Can I freeze this soup?

A2: Absolutely. Freeze in single portions for up to 3 months. Thaw overnight in the fridge and reheat for quick meals.

Q3: Can I use pre-cooked turkey?

A3: Yes! Just add it after sautéing the veggies, and simmer as directed. Shredded cooked turkey works great, especially after holidays.

Q4: Is this soup keto or low-carb?

A4: It’s naturally lower in carbs but not strictly keto. To reduce carbs further, omit carrots and beans, and use cauliflower or zucchini as the main veg.

Q5: How can I make this vegetarian?

A5: Use vegetable broth and swap turkey for lentils, white beans, or tofu crumbles.

Q6: Will this soup keep me full?

A6: Yes — the combination of lean protein, fiber-rich veggies, and broth helps promote satiety without high calories.

Q7: Can I add grains like rice or quinoa?

A7: Absolutely! Add cooked brown rice, quinoa, or farro after the simmering step for a heartier version. Adjust broth if needed.

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