Photo by Linda Jo Martin

My vegetable weight loss soup recipe…

During the winter I have a habit of making vegan vegetable weight loss soup every week. When I started dieting and counting calories I soon realized that a cup of soup has almost no calories, even if potatoes are included.

What a great deal!

I can eat as much vegetable soup as I want and still lose weight. It is great to know there’s a nutritious food I can always eat when I’m hungry.

What follows is a simple vegan recipe for the soup I store in a covered bowl in my refrigerator. It gets used frequently throughout the week.

Vegetable Soups Cookbook

On this page I’m giving you a complimentary recipe from my own experience however if you want to have a lot of options go ahead and get yourself a good soup cookbook. This will see you through many happy winter meals.

…no meat stock like many veggie soups use…

I use the soup straight, or over rice, with added pasta, or as a burrito filling (drained of course.) I’ve even made snacks for my dogs with it – a slice of bread with my soup on top… who knew a dog would like that so much?

The name of the game is *experimentation*. If you make this soup, be prepared to create your own unique blend. Follow your instincts and inspirations – that’s what I do. Add whatever veggies and spices you like. Use what you have handy.

Remember that a soup made with love is the best soup of all.

Vegetable Soup

A pot of weight loss vegetable soup.

My Favorite Vegetable Soup Ingredients

  • 2 tablespoons coconut oil or whatever natural oil you prefer
  • oregano to taste
  • salt to taste
  • pepper to taste
  • kelp flakes to taste
  • 1 tablespoon liquid aminos – miso – or soy sauce
  • 1 large clove garlic chopped
  • 1/2 medium onion chopped
  • 3 carrots sliced in thin circles
  • 2 potatoes chopped into small pieces
  • water to cover all veggies plus two or three inches more
  • 1 cup lentils rinsed
  • 2 heads broccoli with brocoli flower stems cut short and cut into small pieces
  • 2 small zucchini sliced thin
  • 3 to 5 mushrooms sliced


Put the oil into your soup pan and as you warm it, add the carrots, potatoes, onions, garlic, spices, and liquid aminos, miso, or soy sauce. Use medium heat, warm and stir veggies for about ten minutes. Add water, lentils, broccoli, zucchini, and mushrooms, plus any other ingredients you have on hand that you think might work well in this soup. Bring to a boil and cover, then reduce heat to very low and let cook for another half-hour. Check on your soup and stir from time to time to make sure it has enough water. You might need to add some.

Vegetable Soup

Vegetable Soup

Coconut Oil

Nature’s Way EfaGold. Organic, Pure Extra Virgin Coconut Oil, 32-Ounce Jar — This is a jar of top quality coconut oil. I use coconut oil every day on anything that most people would use butter on. For example, baked potatoes, or toast. I don’t miss the butter, and the coconut oil is extremely healthy for the immune system and digestion. It is anti-viral, anti-parasitic, anti-bacterial, anti-fungal, and it helps destroy candida. It is perfect for any weight-loss program.

Oil for your vegan vegetarian weight loss soup.

…I prefer coconut oil, or olive oil.

I use olive oil or coconut oil. If you love the taste of olive oil, why not? You don’t actually get very much in the finished product, per meal. But if you’re obsessive about weight loss, coconut oil might be a better choice for you.

I use about two tablespoons, and stir the carrots/onions until they are covered with it. This is when I turn the heat on.. keeping it very low while the onions and carrots warm up. I used to saute just the onions first – then add carrots. I quit doing that because the onions made me cry!

Soup Bowls

This is a traditional set of soup crocks made by Browne Co. Inc..There are eight pieces: four crocks and four lids. Perfect for serving all types of soups and keeping them warm between the stove and dinner table. They also are great for serving condiments and dips!

Liquid Aminos

I use Bragg Liquid Aminos in my soup. I add about a tablespoon of liquid aminos. If you don’t have aminos, you might try using soy sauce or miso instead. If you have neither, don’t despair. Just make your soup your own unique way. And when you serve the soup you might try adding a bit of soy sauce then – it is just as good that way. I always use liquid aminos instead of soy sauce. It is completely free of GMO soy.

More ingredients people like to add to their vegetable soups:
beans, especially black beans or kidney beans
pasta, or grains such as rice or barley
chili powder + cumin
vegetable stock, pre-made
canned tomatoes and/or corn
any type of squash, or pumpkin
celery and green beans
green leafy vegetables like kale
pearl onions, cabbage or cauliflower
parsley, bay leaves
vegetable bullion