You might be wondering if soups really are a weight-loss food. There are tons of soup recipes for weight loss online,, but do soups—really work? The answer is emphatic yes—with one caveat. The catch? Soups can help you lose weight, but only if you eat them in place of high-calorie foods. By substituting soup for meals, you’ve achieved your goals and are on the road to weight loss. Low-Calorie Soups are very beneficial when trying to lose weight.
According to research, eating the right kind of soup, such as light soups eaten as appetisers, can help you feel fuller and consume fewer calories later. Some soups, especially commercially prepared varieties, have as many calories as a full meal or are so low in nutrition that they leave you hungry and may cause you to overeat. For these reasons, it is critical to select your soups wisely.
Let us Learn about some low-calorie soups for weight loss in this blog. First on the list below is a Low-Calorie Soup – Japanese vegetable and tofu soup. This soup contains seaweed, tofu, radish, and green beans, which are extremely low in calories and rich in fiber and antioxidants.
Low-Calorie Soup for Weight Loss – Japanese Vegetable and Tofu Soup (KENCHIN JIRU)
One of the most delectable low-calorie soups for weight loss is this delicious Asian incarnation of vegetable soup – The delicious and healthy Japanese Vegetable and Tofu Soup.
Kenchin Jiru is a Japanese vegetable soup made by sautéing daikon radish, carrots, burdock root, Tofu, and other vegetables in sesame oil, then adding vegetarian soup stock and simmering before seasoning with soy sauce.
Since it is a Japanese Buddhist cuisine, there is no meat or fish added. The dashi stock uses kelp and shiitake mushrooms instead of the usual dried bonito and dried sardines. Once mastered, you can add different vegetables for different flavours. Also, if you want a low-sodium version, reduce the salt.
Ingredients:
- 250gm dried shiitake mushrooms
- 50 gm. kombu
- 3 ½ cups boiling water
- 1 Tbsp vegetable oil
- 3-4 medium carrots, peeled and sliced
- 50 gobo (burdock root), peeled and shaved
- 150gm. daikon radish, peeled and sliced
- 1/3 cup sake (Sake is Japanese alcohol made from fermented rice)
- 150gm. taro (Arabi), peeled and chopped
- 250gm. crumbled firm tofu
- 2 Tbsp high-quality soy sauce
- 1/4 tsp salt
- ½ cup shelled edamame (Soybeans)
- Japanese parsley (mitsuba), or watercress for garnish (optional)
- Spring Onion for garnish (optional)
How to Prepare this Low-Calorie Soup for Weight Loss-Japanese Vegetable and Tofu Soup:
These are primarily Japanese ingredients, but you can substitute something more readily available. To name a few, you can substitute daikon for other root vegetables such as radish or potato, shimeji mushroom for another mushroom of your choice, and sake can be omitted entirely!
Because it is a soup with strong dashi stock, it is recommended to make it with kelp and dried shiitake mushrooms.
Step 1 – Soaking of Mushrooms
Rinse the mushrooms with cold water to remove dirt. Place the mushrooms and kombu in a bowl, cover with 3.5 cups of boiling water, and let stand for 30 minutes to rehydrate.
After soaking the kombu and shiitake mushrooms in water for about 30 minutes, take out the shiitake mushrooms and use them as an ingredient in the soup. If you have time, I recommend soaking it longer (preferably overnight).
Step 2 – Cutting off Veggies
While they rehydrate, cut the vegetables.
You’ll be adding all the vegetables at the same time, so it’s important to cut them the same size so they cook evenly. Root vegetables such as carrots and radishes take time to cook, so cut them into thin round slices and then cut them into quarters.
Burdock skin (burdock root) is scraped off with a knife (rather than peeled with a vegetable peeler) and sliced diagonally to increase surface area. Finally, cut the konjac (cotton tofu) roughly into bite-sized pieces.
Step 3 – Chop the Mushrooms
When the mushrooms are done, squeeze out excess liquid (set aside) and finely chop the mushrooms. Mushroom stems are just as delicious and nutritious as the caps, so use them as needed. Discard the Kombu.
Step 4 – Saueting of vegetables
Cook the carrots, gobo, and daikon in the vegetable oil over medium heat for 5 minutes, or until fragrant. The sake should be added to the vegetables after the alcohol has burned off.
Step 5 – Cooking of Soup
Add the reserved mushroom liquid but not the sediment at the bottom of the bowl. Then, add the taro, soy sauce, and salt to taste. Allow the soup to cook until the vegetables are tender (20-30 minutes).
Step 6 – Adding Star Ingredients
Add the tofu and edamame in the last few minutes of cooking. Serve garnished with Japanese parsley.
Step 7 – Lastly Add the Spring Onion
Spring onion cooks quickly and loses flavour if added too early. For the best taste and texture, I cut the white part into diagonal slices and add it last! The green part can also be finely chopped and used as a garnish.
Health Benefits of the Ingredients used in this Low-Calorie Soup for Weight Loss:
A. Burdock root benefits
1. Powerhouse of antioxidants
Burdock root has been shown to contain multiple types of powerful antioxidants, including quercetin, luteolin, and phenolic acids.
Antioxidants protect cells in the body from damage due to free radicals. They can help treat and prevent a number of different health conditions.
2. It removes toxins from the blood
One of the most common uses for burdock root has been to purify the blood.
3. It may inhibit some types of cancer
Burdock root, as it turns out, may not only purify the blood, but it may also inhibit certain types of cancer.
Research has also found that burdock had “potent inhibitory effects” on cancer growth caused by cancers like pancreatic carcinoma.
4. It can help treat skin issues
Burdock root has also long been used to treat skin conditions like acne and eczema. The root’s anti-inflammatory and antibacterial properties can help resolve skin issues when applied topically to the skin.
B. Shiitake mushrooms
Shiitake mushrooms are among the most popular mushrooms in the world. Shiitake is grown in Japan about 83% of the time, but it is also grown in the United States, Canada, Singapore, and China (1).
They can be found fresh, dried, or in a variety of dietary supplements.
1. Rich in flavour
They are highly valued for their rich, savoury flavour and numerous health benefits.
2. It is a natural fungus
Shiitake mushrooms are fungi that grow naturally on decaying hardwood trees and are eaten like vegetables.
3. Boost immunity
Shiitake contains compounds that may help fight cancer, boost immunity, and improve heart health.
4. Very low in calories
Shiitake mushrooms are low in calories. They also have high fibre content, as well as B vitamins, minerals, and other health-promoting compounds.
C. Kombu
Kombu is a type of seaweed (kelp) that originated in Japan but is now found throughout most Asian countries. It is edible and is included in many diets around the world. Kombu has been a part of the Japanese diet for nearly 1500 years.
The most popular Kombu recipe is a soup called Dashi.
Kombu acts as a natural flavouring when used in dishes. It is used in savoury dishes to give the dish a “Umami” flavour. Umami is one of the five basic tastes and is described as a savoury, meaty deliciousness. Kombu is known to provide a variety of health benefits due to its constituents.
1. Have extremely high levels of iodine
Kombu is a good source of iodine, which is essential for development and growth. Consuming large amounts of Kombu, on the other hand, will result in increased Iodine levels in the body, which can cause severe disorders. As a result, it should be consumed in moderation.
2. the Rich source of vitamins
Aside from iodine and sodium, Kombu contains a variety of vitamins such as vitamin C, A, vitamin K, B5, and others. These can significantly contribute to the daily intake value.
3. High Fibre Content
Kombu contains fibre, which aids digestion and keeps bowel movements regular. As a result, you should not be concerned about having irregular bowel movements while consuming Kombu. This fibre content also helps to prevent diabetes and improves heart health.
4. Contains Amino Acids
Kombu contains glutamic acid, which is an alpha-amino acid. This amino acid functions in the ribosomes as a precursor or pioneer of protein synthesis. As a result, it is vital to the body. This amino acid is also responsible for Kombu’s Umami flavour. Furthermore, glutamic acid aids in the breakdown of carbohydrates in beans. This also aids in the prevention of gas formation.
5. Rich in Magnesium
Kombu contains trace amounts of magnesium that can help you meet your daily requirements. This magnesium has the ability to alleviate fatigue. Furthermore, magnesium regulates the body’s cell cycle. Magnesium also helps to strengthen the body’s bones and teeth.
6. Rich in Potassium
Kombu also contains a significant amount of potassium. This potassium helps to maintain blood pressure and improves blood quality. Potassium also aids in muscle formation. It also regulates the body’s nervous system.
7. Fat-Free
Based on the USDA research, we can conclude that a serving of Kombu contains no fat. As a result, it can be used in keto or other diets to aid in weight loss.
D. Edamame beans (soybeans)
Edamame beans are whole, immature soybeans, also known as vegetable-type soybeans.
They are green, unlike regular soybeans, which are typically light brown, tan, or beige.
1. Rich in vitamins and minerals
Edamame contains high amounts of several vitamins and minerals, as well as fibre. Edamame contains significantly more vitamin K and folate than mature soybeans
2. Could help lower cholesterol
Edamame is high in fibre, antioxidants, and vitamin K, in addition to being a good source of soy protein.
These plant compounds may lower the risk of heart disease and improve the blood lipid profile, which is a measurement of fats that includes cholesterol and triglycerides.
3. May help with blood sugar regulation.
Edamame, like other beans, does not raise blood sugar levels excessively.
It has a low carbohydrate content in comparison to protein and fat. It also ranks very low on the glycemic index, which measures how much food raises blood sugar levels.
4. High in protein
Beans are an excellent source of plant-based protein. They are, in fact, the foundation of many vegan and vegetarian diets.
Soybeans are also a complete protein source. Unlike most plant proteins, they contain all of the essential amino acids that your body requires
E. Tofu – Health Benefits
Tofu, also known as bean curd, is a popular soy-based food. It is created by curdling fresh soya milk, pressing it into a solid block, and then cooling it, much like traditional dairy cheese is created by curdling and solidifying milk.
Tofu contains a variety of vitamins and nutrients, such as calcium, magnesium, phosphorus, B vitamins, and iron. It is also high in manganese, copper, and zinc.
1. Provides antioxidant protection
Soy products, such as tofu, contain natural compounds known as isoflavones, which are powerful antioxidants that help reduce the damage caused by molecules known as free radicals. This oxidative stress is linked to both ageing and the onset of a variety of chronic diseases.
2. Could help with menopausal symptoms
Isoflavones are also known as Phyto-oestrogens, which means they mimic a weak form of the hormone oestrogen in the body and help some women with perimenopausal symptoms such as low mood and hot flushes.
3. May benefit heart health
Regular consumption of isoflavone-rich foods, such as tofu, has been linked to lower cholesterol levels.
4.’Complete’ plant protein source
Soya, including tofu, is an excellent source of plant protein, supplying all nine essential amino acids required for growth, repair, and immune function.
F. Mitsuba, also known as Japanese wild parsley
Mitsuba, also known as Japanese wild parsley, has a celery-like flavour that is slightly bitter. It’s used in soups, donburi, sushi rolls, omelettes, and chawanmushi because of its refreshing, distinct flavour.
So, enjoy your Low Calories Soup and lose weight. Do let us know in the comments how you felt about it!
If you enjoyed this dish, explore more of our:
Avocado Homemade Ranch Dressing