Weight25 min
Weight loss soups: moong dal soup, lauki-tomato soup and mixed vegetable soup for light dinners
A warm bowl of soup is filling, light and easy to digest — a good way to make dinner lighter. These weight loss soups are simple Indian recipes: a protein-rich moong dal soup, a lauki-tomato soup and a mixed vegetable soup, flavoured with ginger, garlic, jeera and black pepper instead of cream or cornflour.
Why soups help with weight loss
Soups are mostly water and vegetables, so they fill the stomach with fewer calories. Starting a meal with soup can help you eat less overall. Adding dal gives protein that keeps you full longer.
In Ayurveda, light, warm, freshly cooked dinners like yusha (lentil soup) are recommended, especially for kapha-type weight gain.
Ingredients
- Moong dal soup: 1/4 cup yellow moong dal, ginger, jeera, turmeric, salt, pepper
- Lauki-tomato soup: 1 cup lauki, 2 tomatoes, garlic, pepper
- Mixed veg soup: carrot, beans, cabbage, spinach, ginger, garlic
How to prepare
- Moong dal: pressure cook dal with 3 cups water, turmeric and ginger; blend lightly; temper with jeera in half a teaspoon of ghee; add salt and pepper.
- Lauki-tomato: pressure cook chopped lauki, tomatoes and garlic; blend, strain if you like and season with pepper.
- Mixed veg: simmer chopped vegetables with ginger and garlic in water for 10 minutes; season with salt, pepper and lemon.
How to use
- Have a large bowl of soup as the first course at dinner, followed by a small portion of roti or rice and sabzi.
- Or make soup plus a side of paneer, eggs or sprouts your full dinner 3–4 nights a week.
- Drink it warm, not piping hot.
Helpful habits
- Skip cream, butter and cornflour; blend some vegetables for thickness.
- Make a batch and refrigerate for 2 days.
- Add herbs like coriander and mint for flavour.
Precautions
- Keep salt moderate, especially with high BP; avoid packet soups, which are salty.
- People with kidney disease should check portion of dal and vegetables with their doctor.
- Soup alone for all meals is not balanced — include protein and some grains.
Frequently asked questions
Which soup is best for weight loss?
- Moong dal soup is filling and protein-rich; mixed vegetable soup is very low in calories. Rotate them.
Can I have soup for dinner every day to lose weight?
- Yes, a soup-based dinner with some protein works well for many people. Keep it balanced.
Are packet soups good for weight loss?
- Packet soups are usually high in salt and cornflour. Homemade soups are a better choice.
