As a bariatric patient, you’re likely no stranger to the importance of nutrient-dense foods in supporting your weight loss and overall health. Soups are an excellent way to get those essential vitamins, minerals, and proteins into your diet, and we’ve got 20 mouth-watering recipes to share with you! From creamy cauliflower soups to spicy black bean concoctions, these soups are not only delicious but also packed with nutrients to fuel your body’s healing process. Whether you’re a seasoned bariatric patient or just starting out on your weight loss journey, these soup recipes will become staples in your kitchen.
Creamy Cauliflower and Cheese Soup
A comforting and creamy soup that showcases the subtle sweetness of cauliflower, perfectly balanced with a rich cheese flavor.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tablespoons butter
– 1 onion, chopped
– 4 cups chicken or vegetable broth
– 1 cup heavy cream or half-and-half
– 1 cup grated cheddar cheese
– Salt and pepper to taste
Instructions:
1. In a large pot, melt the butter over medium heat. Add the chopped onion and cook until softened, about 3-4 minutes.
2. Add the cauliflower florets and cook for an additional 5 minutes, or until slightly tender.
3. Pour in the broth and bring to a boil. Reduce the heat and simmer for 15-20 minutes, or until the cauliflower is tender.
4. Use an immersion blender (or transfer the soup to a blender) to puree the mixture until smooth.
5. Stir in the heavy cream and grated cheese until fully incorporated. Season with salt and pepper to taste.
6. Serve hot, garnished with chopped chives or scallions if desired.
Cooking Time: 30-40 minutes
Protein-Packed Chicken and Vegetable Soup
This hearty soup is a perfect blend of lean protein from chicken breast and vegetables rich in vitamins and minerals, making it an excellent choice for a quick and satisfying meal.
Ingredients:
– 1 pound boneless, skinless chicken breast
– 2 medium carrots, chopped
– 2 stalks celery, chopped
– 1 large red bell pepper, diced
– 4 cups low-sodium chicken broth
– 1 cup frozen green beans
– 1/2 cup plain Greek yogurt (optional)
– Salt and pepper to taste
Instructions:
1. In a large pot or Dutch oven, sauté the chopped carrots, celery, and red bell pepper in a little bit of oil until tender.
2. Add the chicken breast and cook until browned on all sides.
3. Pour in the chicken broth and bring to a boil. Reduce heat and simmer for 20-25 minutes or until the chicken is cooked through.
4. Stir in the frozen green beans and cook until thawed.
5. Season with salt and pepper to taste.
6. Serve hot, topped with a dollop of Greek yogurt if desired.
Cooking Time: 30-35 minutes
Low-Carb Broccoli and Cheddar Soup
A creamy and comforting soup that’s perfect for a chilly evening, this Low-Carb Broccoli and Cheddar Soup is a delicious twist on the classic recipe. With only 5g of net carbs per serving, you can enjoy it guilt-free!
Ingredients:
– 2 tablespoons butter
– 1 medium onion, chopped
– 3 cups broccoli florets
– 1 cup chicken broth
– 1/2 cup heavy cream
– 1/2 cup grated cheddar cheese
– Salt and pepper to taste
Instructions:
1. In a large pot, melt the butter over medium heat.
2. Add the chopped onion and cook until softened, about 3-4 minutes.
3. Add the broccoli florets and chicken broth. Bring to a boil, then reduce heat and simmer for 10-12 minutes or until the broccoli is tender.
4. Use an immersion blender (or transfer the soup to a blender in batches) to puree the soup until smooth.
5. Stir in the heavy cream and grated cheddar cheese until melted and well combined.
6. Season with salt and pepper to taste.
Cooking Time: 15-18 minutes
Spicy Black Bean and Pumpkin Soup
This hearty and flavorful soup combines the natural sweetness of pumpkin with the spicy kick of black beans, all wrapped up in a creamy broth. Perfect for a chilly fall or winter evening.
Ingredients:
– 1 medium onion, diced
– 2 cloves garlic, minced
– 1 can (14.5 oz) diced tomatoes
– 1 can (15 oz) black beans, drained and rinsed
– 1 small pumpkin (about 1 lb), peeled, seeded, and cubed
– 4 cups vegetable broth
– 1 tsp ground cumin
– 1/2 tsp smoked paprika
– 1/4 tsp cayenne pepper
– Salt and pepper to taste
– Optional: sour cream, shredded cheese, or chopped cilantro for topping
Instructions:
1. In a large pot, sauté onion and garlic until softened.
2. Add diced tomatoes, black beans, pumpkin, broth, cumin, smoked paprika, and cayenne pepper. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the pumpkin is tender.
3. Use an immersion blender to puree the soup until smooth, or allow it to cool and blend in a blender.
4. Season with salt and pepper to taste.
5. Serve hot, topped with your choice of optional toppings.
Cooking Time: 20-25 minutes
Zucchini and Turkey Meatball Soup
A refreshing and flavorful soup that combines the best of summer with the comfort of a warm bowl. This recipe is perfect for a light and satisfying meal on a chilly evening.
Ingredients:
– 1 medium zucchini, diced
– 1 pound ground turkey
– 1/2 cup breadcrumbs
– 1 egg
– 1/4 cup grated Parmesan cheese
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 4 cups chicken broth
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, combine turkey, breadcrumbs, egg, Parmesan cheese, salt, and pepper. Mix well.
3. Use your hands to shape mixture into meatballs, about 1 1/2 inches in diameter. Place on baking sheet lined with parchment paper.
4. Bake for 18-20 minutes or until cooked through.
5. In a large pot, heat olive oil over medium-high heat. Add onion and garlic; cook until softened, about 3-4 minutes.
6. Add chicken broth, zucchini, and meatballs to the pot. Bring to a boil, then reduce heat to low and simmer for 15-20 minutes or until zucchini is tender.
7. Season with salt and pepper to taste.
Cooking Time: 35-40 minutes
Tomato Basil Soup with Greek Yogurt
This refreshing soup combines the sweetness of tomatoes with the brightness of basil, topped with a dollop of creamy Greek yogurt.
Ingredients:
– 2 tablespoons olive oil
– 1 medium onion, chopped
– 3 cloves garlic, minced
– 2 cups fresh tomatoes (or 1 can of diced tomatoes), chopped
– 2 sprigs fresh basil, chopped
– 4 cups chicken or vegetable broth
– 1/2 cup heavy cream or half-and-half
– 1/2 cup Greek yogurt
– Salt and pepper to taste
Instructions:
1. Heat the olive oil in a large pot over medium heat. Add the onion and garlic and cook until softened, about 5 minutes.
2. Add the chopped tomatoes, basil, and broth. Bring to a boil, then reduce heat and simmer for 15-20 minutes or until the soup has thickened slightly.
3. Stir in the heavy cream or half-and-half. Remove from heat and let cool slightly.
4. Blend the soup until smooth using an immersion blender or transfer to a blender.
5. Stir in the Greek yogurt until well combined. Season with salt and pepper to taste.
6. Serve hot, garnished with additional basil leaves if desired.
Cooking Time: 20-25 minutes
Lentil and Spinach Bariatric Soup
This hearty soup is a nutrient-rich and flavorful option perfect for bariatric patients, providing a boost of protein, fiber, and vitamins. This recipe is designed to be gentle on the stomach while still satisfying your taste buds.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 cups low-sodium chicken broth
– 1 onion, finely chopped
– 3 cloves garlic, minced
– 2 cups fresh spinach leaves
– 1 teaspoon olive oil
– Salt-free seasoning blend (to taste)
– 1/4 cup plain Greek yogurt (optional)
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the chopped onion and cook until translucent, about 5 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Add the lentils, chicken broth, and salt-free seasoning blend. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the lentils are tender.
5. Stir in the fresh spinach leaves and let wilt.
6. Serve hot, topped with a dollop of Greek yogurt if desired.
Cooking Time: 40-50 minutes
Carrot Ginger Soup with Coconut Milk
A soothing and aromatic soup that combines the natural sweetness of carrots with the spicy warmth of ginger, all wrapped up in a creamy coconut milk broth.
Ingredients:
– 2 large carrots, peeled and chopped
– 1-inch piece of fresh ginger, peeled and grated
– 4 cups vegetable broth
– 1 can (14 oz) full-fat coconut milk
– 1/2 teaspoon ground cumin
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large pot, sauté the chopped carrots and grated ginger in a little water until tender.
2. Add the vegetable broth, cumin, salt, and pepper. Bring to a boil, then reduce heat and simmer for 20 minutes.
3. Use an immersion blender (or transfer the soup to a blender) to puree the soup until smooth.
4. Stir in the coconut milk and adjust seasoning as needed.
5. Serve hot, garnished with cilantro leaves if desired.
Cooking Time: 30-40 minutes
Shirataki Noodle Miso Soup
This recipe combines the comfort of a warm, savory soup with the nutritional benefits of low-carb Shirataki noodles and rich miso paste. Perfect for a quick weeknight meal or a nourishing breakfast.
Ingredients:
– 1 package Shirataki noodles
– 2 cups chicken broth
– 1 tablespoon white miso paste
– 1 teaspoon grated ginger
– 1/4 cup diced green onions (optional)
– Salt and pepper to taste
– Cooking oil or sesame oil for serving (optional)
Instructions:
1. Cook Shirataki noodles according to package instructions. Drain and set aside.
2. In a large pot, combine chicken broth, miso paste, and grated ginger. Whisk until smooth.
3. Bring the mixture to a simmer over medium heat.
4. Add cooked Shirataki noodles to the pot and cook for 2-3 minutes or until heated through.
5. Season with salt and pepper to taste.
6. Serve hot, garnished with diced green onions if desired. Drizzle with cooking oil or sesame oil if preferred.
Cooking Time: 15-20 minutes
Roasted Red Pepper and Tomato Soup
Roasted Red Pepper and Tomato Soup Recipe
Warm up with this vibrant and flavorful soup that combines the sweetness of roasted red peppers with the tanginess of fresh tomatoes.
Ingredients:
• 2 large red bell peppers, seeded and chopped
• 3 lbs ripe tomatoes, cored and chopped (or 1 can of crushed tomatoes)
• 2 tablespoons olive oil
• 1 onion, chopped
• 4 cloves garlic, minced
• 1 teaspoon smoked paprika
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 4 cups vegetable broth
• Fresh basil leaves, for garnish
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss the red peppers with 1 tablespoon olive oil, salt, and pepper on a baking sheet. Roast for 30-40 minutes or until charred.
3. In a large pot, sauté the onion and garlic in remaining 1 tablespoon olive oil over medium heat until softened.
4. Add roasted red peppers, chopped tomatoes, smoked paprika, and vegetable broth to the pot. Simmer for 20-25 minutes or until the soup has thickened slightly.
5. Season with salt and pepper to taste. Serve hot, garnished with fresh basil leaves.
Cooking Time: 50-60 minutes
Chicken Tortilla Soup with Avocado
This recipe combines the flavors of Mexico with the richness of avocado, creating a delicious and comforting soup perfect for any occasion. With tender chicken, crispy tortillas, and a hint of creaminess from the avocado, this soup is sure to become a new favorite.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs
– 2 tbsp olive oil
– 1 onion, diced
– 3 cloves garlic, minced
– 1 red bell pepper, diced
– 2 cups chicken broth
– 1 can (14.5 oz) diced tomatoes
– 6-8 corn tortillas, cut into strips
– 1 ripe avocado, diced
– Salt and pepper to taste
– Optional: shredded cheese, sour cream, cilantro for garnish
Instructions:
1. Heat oil in a large pot over medium-high heat. Add chicken and cook until browned, about 5-7 minutes.
2. Add onion, garlic, and bell pepper. Cook until vegetables are tender, about 5 minutes.
3. Add broth, diced tomatoes, and tortilla strips. Bring to a boil, then reduce heat and simmer for 10-15 minutes.
4. Stir in diced avocado.
5. Season with salt and pepper to taste.
6. Serve hot, garnished with desired toppings.
Cooking Time: 20-25 minutes
Pumpkin and Sage Soup with Almond Milk
This autumnal soup combines the sweetness of pumpkin with the earthy flavor of sage, all while using almond milk to create a creamy and dairy-free delight. Perfect for a chilly evening or as a starter for your next dinner party.
Ingredients:
– 1 medium pumpkin (about 2 lbs), peeled, seeded, and chopped
– 2 tablespoons butter
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 sprigs fresh sage, chopped
– 4 cups almond milk
– 1 teaspoon salt
– 1/2 teaspoon black pepper
Instructions:
1. In a large pot, melt the butter over medium heat. Add the onion and cook until softened, about 5 minutes.
2. Add the garlic and cook for an additional minute.
3. Add the pumpkin, sage, salt, and pepper. Cook for 10-12 minutes, stirring occasionally, or until the pumpkin is tender.
4. Use an immersion blender to puree the soup until smooth.
5. Stir in the almond milk and bring the mixture to a simmer.
6. Reduce heat to low and let simmer for 5-7 minutes.
7. Serve warm, garnished with chopped sage leaves if desired.
Cooking Time: 25-30 minutes
Egg Drop Soup with Spinach and Tofu
This recipe combines the comforting warmth of traditional egg drop soup with the added nutrition of spinach and tofu, making it a perfect option for a quick and healthy meal.
Ingredients:
– 4 cups vegetable broth
– 2 tablespoons soy sauce
– 1 tablespoon sesame oil
– 2 cloves garlic, minced
– 1/2 cup firm tofu, cut into small cubes
– 2 cups fresh spinach leaves
– 2 eggs, beaten
– Salt and pepper to taste
Instructions:
1. In a large pot, combine broth, soy sauce, and sesame oil. Bring to a boil.
2. Reduce heat to low and add garlic, tofu, and spinach. Simmer for 5 minutes or until spinach is wilted.
3. Stir in beaten eggs in a circular motion, creating thin, egg-drop-like strands.
4. Continue cooking for an additional 1-2 minutes or until eggs are cooked through.
5. Season with salt and pepper to taste.
6. Serve hot and enjoy!
Cooking Time: 15 minutes
Curried Butternut Squash Soup
This comforting soup is a perfect blend of sweet and spicy flavors, made by roasting butternut squash and blending it with aromatic spices. Serve warm with crusty bread or as a side dish.
Ingredients:
– 1 large butternut squash (about 2 lbs)
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon curry powder
– 1/4 teaspoon turmeric
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 4 cups vegetable broth
– 1 cup heavy cream or coconut cream (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the squash in half lengthwise and scoop out the seeds.
3. Roast the squash for 45 minutes, or until tender.
4. Sauté onion and garlic in olive oil until softened.
5. Add cumin, curry powder, turmeric, salt, and pepper; cook for 1 minute.
6. Blend roasted squash, vegetable broth, and spice mixture until smooth.
7. Stir in heavy cream or coconut cream, if using.
8. Serve warm, garnished with chopped fresh herbs (optional).
Cooking Time: About 1 hour 15 minutes
Beef and Barley Bariatric Soup
This hearty and comforting soup is a nutritious option for post-surgery recovery, providing essential protein and fiber to support weight loss and overall health.
Ingredients:
– 1 pound lean beef (90% lean or higher), cut into small pieces
– 2 cups low-sodium beef broth
– 1 cup pearled barley
– 1 medium onion, diced
– 3 cloves garlic, minced
– 1 teaspoon dried thyme
– Salt and pepper, to taste
Instructions:
1. In a large pot or Dutch oven, brown the beef over medium-high heat, breaking it up with a spoon as it cooks.
2. Add the onion, garlic, and thyme; cook until the onion is translucent.
3. Add the beef broth, barley, salt, and pepper. Bring to a boil, then reduce heat and simmer for 1 hour or until the barley is tender.
4. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 1 hour
Cauliflower and Leek Soup with Turmeric
This creamy soup is a perfect blend of comfort food and health benefits, featuring the subtle sweetness of cauliflower and leeks, and the warm, earthy flavor of turmeric.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 medium leeks, cleaned and chopped (white and light green parts only)
– 2 tablespoons olive oil
– 1 onion, chopped
– 4 cups vegetable broth
– 1/2 teaspoon ground turmeric
– Salt and pepper to taste
– Fresh parsley or chives for garnish
Instructions:
1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and cook until softened, about 5 minutes.
2. Add the chopped leeks and cook for an additional 5 minutes, stirring occasionally.
3. Add the cauliflower florets and vegetable broth to the pot. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the vegetables are tender.
4. Stir in the ground turmeric. Season with salt and pepper to taste.
5. Purée the soup using an immersion blender or a regular blender. Serve hot, garnished with fresh parsley or chives.
Cooking Time: 35-40 minutes
Green Pea and Mint Soup
This vibrant green soup is a perfect blend of sweet peas and cooling mint, making it a great option for a light and rejuvenating meal. With only a few ingredients and quick cooking time, you can enjoy this refreshing soup any time of the year.
Ingredients:
– 1 cup fresh green peas
– 2 cups chicken or vegetable broth
– 1/4 cup fresh mint leaves
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the green peas and cook for 3-4 minutes, or until they start to soften.
3. Pour in the broth and bring the mixture to a boil.
4. Reduce the heat and let simmer for 10-12 minutes, or until the peas are tender.
5. Stir in the fresh mint leaves and season with salt and pepper to taste.
6. Purée the soup using an immersion blender or a regular blender.
7. Serve warm or chilled, garnished with additional mint leaves if desired.
Cooking Time: 20-22 minutes
Turkey and Kale Soup with Quinoa
This comforting soup is a perfect blend of flavors, textures, and nutrients. It’s a great way to use up leftover turkey and get your daily dose of kale.
Ingredients:
– 1 lb cooked turkey breast or thighs, diced
– 2 cups chicken broth
– 1 bunch curly kale, stems removed and chopped
– 1 cup quinoa, rinsed and drained
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 tsp dried thyme
– Salt and pepper, to taste
Instructions:
1. In a large pot, sauté the onion and garlic in a little bit of oil until softened.
2. Add the diced turkey, chicken broth, kale, quinoa, thyme, salt, and pepper. Stir well.
3. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the quinoa is tender.
4. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 25-30 minutes
Roasted Garlic and Cauliflower Soup
Savor the creamy sweetness of roasted garlic and cauliflower in this comforting soup, perfect for a chilly evening or a cozy brunch.
Ingredients:
– 2 heads of cauliflower, broken into florets
– 3 cloves of garlic, separated from their papery skins
– 1/4 cup olive oil
– 1 onion, chopped
– 4 cups vegetable broth
– 1/2 cup heavy cream (optional)
– Salt and pepper, to taste
– Fresh parsley or chives, for garnish (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss cauliflower florets with 2 tablespoons of olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes, or until tender.
3. In a large pot, heat the remaining 2 tablespoons of olive oil over medium heat. Add chopped onion and cook until translucent.
4. Add roasted cauliflower, garlic cloves, and vegetable broth to the pot. Bring to a boil, then reduce heat and simmer for 15-20 minutes.
5. Use an immersion blender or transfer soup to a blender to puree until smooth. Return to pot and stir in heavy cream (if using). Season with salt and pepper to taste.
6. Serve hot, garnished with parsley or chives if desired.
Cooking Time: Approximately 45-50 minutes
Spicy Tomato and Lentil Soup
This hearty soup combines the comforting warmth of lentils with the vibrant flavors of fresh tomatoes, onions, and spices. Perfect for a cozy night in or a quick lunch option.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 tablespoons olive oil
– 1 large onion, chopped
– 3 cloves garlic, minced
– 2 cups chopped fresh tomatoes (or 1 can diced tomatoes)
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper, to taste
– 4 cups vegetable broth
– 1/4 cup water
– Fresh cilantro, chopped (optional)
Instructions:
1. In a large pot, heat the olive oil over medium heat. Add the onion and cook until softened, about 5 minutes.
2. Add the garlic and cook for an additional minute.
3. Stir in the lentils, cumin, smoked paprika, salt, and pepper. Cook for 1-2 minutes.
4. Add the chopped tomatoes, vegetable broth, and water. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the lentils are tender.
5. Taste and adjust seasoning as needed. Serve hot, garnished with chopped cilantro if desired.
Cooking Time: 35-45 minutes
Summary
Looking for nutritious soup recipes that cater to your bariatric dietary needs? Look no further! This collection of 20 delicious and healthy soups offers a variety of options to suit different tastes and nutritional requirements. From creamy cauliflower and cheese soup to spicy black bean and pumpkin soup, and even egg drop soup with spinach and tofu, there’s something for everyone. With a focus on whole foods, lean proteins, and low-carb ingredients, these recipes are perfect for bariatric patients seeking a balanced and flavorful meal option. Try one today!
