Soups are considered comfort food and are commonly associated with winter. But isn’t it an injustice to limit an entire excellent food group to a single season? Soups can relieve menstrual cramps, improve the immune system, and make excellent appetisers when your taste suffers because of sickness. Plus, soups can be part of a healthy weight loss plan. So, ditch the heavy meals and replace them with refreshing and comforting cold soups that are perfect for a weight loss journey. These low-calorie, chilled concoctions are packed with hydration and nutrients to keep you feeling full and energised. From classic gazpacho bursting with garden goodness to creamy avocado blend, here are some cold soup recipes for weight loss, worth trying at home!

7 delicious cold soups for weight loss

Here are some of the lip-smacking and tasty cold soup recipes for losing weight, as explained by nutritionist Abhilasha V.

1. Gazpacho

Ingredients:

4 tomatoes, finely chopped
1 cucumber, peeled and chopped
1 red bell pepper, chopped
1 small red onion, chopped
2 cloves garlic, minced
3 cups of tomato juice
1/4 cup of olive oil
2 tablespoons of red wine vinegar
Salt and pepper to taste
Fresh basil for garnish

Instructions:

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Step 1: Combine tomatoes, cucumber, bell pepper, onion, and garlic in a blender.
Step 2: Add tomato juice, olive oil, vinegar, salt, and pepper.
Step 3: Blend until smooth.
Step 4: Chill in the refrigerator for at least 2 hours.
Step 5: Serve cold, garnished with fresh basil.
Making time: 15 minutes (plus chilling time)

2. Cucumber avocado soup

Ingredients:

2 large cucumbers, peeled and chopped
2 avocados, peeled and pitted
1 cup of plain Greek yoghurt
1/2 cup of water
2 tablespoons of lime juice
1 clove garlic, minced
Salt and pepper to taste
Fresh dill for garnish

Instructions:

Step 1: Blend cucumbers, avocados, yogurt, water, lime juice, and garlic until smooth.
Step 2: Season with salt and pepper.
Step 3: Chill for 1-2 hours before serving.
Step 4: Garnish with fresh dill.

3. Watermelon gazpacho

Ingredients:

4 cups of seedless watermelon, cubed
1 cucumber, peeled and chopped
1 red bell pepper, chopped
1 small red onion, chopped
2 tablespoons of lime juice
1/4 cup of fresh mint leaves
Salt and pepper to taste

Instructions:

Step 1: Blend watermelon, cucumber, bell pepper, onion, lime juice, and mint until smooth.
Step 2: Season with salt and pepper.
Step 3: Chill for at least 2 hours.
Step 4: Serve cold.

4. Chilled pea soup

Ingredients:

2 cups fresh or frozen peas
1 small onion, chopped
1 clove garlic, minced
2 cups vegetable broth
1/2 cup plain of Greek yoghurt
Salt and pepper to taste
Fresh mint for garnish

Instructions:

Step 1: Cook peas, onion, and garlic in vegetable broth until tender.
Step 2: Blend the mixture until smooth.
Step 3: Stir in Greek yogurt, salt, and pepper.
Step 4: Chill for 1-2 hours.
Step 5: Garnish with fresh mint.

5. Chilled carrot ginger soup

Ingredients:

5 large carrots, peeled and chopped
1 small onion, chopped
1-inch piece of ginger, peeled and minced
2 cups vegetable broth
1/2 cup coconut milk
Salt and pepper to taste
Fresh cilantro for garnish

Instructions:

Step 1: Cook carrots, onion, and ginger in vegetable broth until tender.
Step 2: Blend the mixture until smooth.
Step 3: Stir in coconut milk, salt, and pepper.
Step 3: Chill for 1-2 hours.
Step 4: Garnish with fresh cilantro.

6. Cold beet soup

Ingredients:

4 medium beets, roasted and chopped
1 cucumber, peeled and chopped
1 small red onion, chopped
1 cup plain Greek yogurt
2 cups vegetable broth
2 tbsp lemon juice
Salt and pepper to taste
Fresh dill for garnish

Instructions:

Step 1: Blend beets, cucumber, onion, yogurt, vegetable broth, and lemon juice until smooth.
Step 2: Season with salt and pepper.
Step 3: Chill for at least 2 hours.
Step 4: Garnish with fresh dill.

7. Chilled tomato basil soup

Ingredients:

4 ripe tomatoes, chopped
1 small red onion, chopped
1 clove garlic, minced
2 cups vegetable broth
1/2 cup plain Greek yogurt
1/4 cup fresh basil leaves
Salt and pepper to taste

Instructions:

Step 1: Blend tomatoes, onion, garlic, vegetable broth, yogurt, and basil until smooth.
Step 2: Season with salt and pepper.
Step 3: Chill for 1-2 hours.
Step 4: Serve cold.

Do cold soups help you lose weight?

Here is how incorporating cold soups can help you in losing weight, as explained by the expert:

1. Hydration

Cold soups are relaxing and are often high in water content, which helps keep you satiated for longer and potentially lower cravings. Thus, in hot and humid climates if you do not feel like cooking, cold soups can be affordable and effective alternatives to heavy food. According to a study published in the Foods Journal found that gazpacho soup is more filling than other foods, which makes people feel full for longer.

2. Low calorie density

Many cold soups are naturally lower in calories compared to heavier dishes like stews or pasta. This is because they often rely on vegetables, fruits, and broths as a base. So, if you want to shed extra calories, eating cold soups can be helpful. However, more research is needed to prove the claim.

3. Rich in vegetables

Cold soups are usually packed with vegetables, which are high in fiber. Fibre promotes satiety and helps control appetite. Weight reduction increases with increased overall fibre consumption, particularly vegetable intake, as found in a study published in the Frontiers Nutrition Journal.