Resolution No. 11

In continuation of our Twelve resolutions today we will share Resolution No. 11.

   11. I will have vegetable soup in my regular diet.

The wealth of ingredients in a bowl of soup provides a good balance of carbohydrates, protein and fats as well as the vitamins and minerals required to create energy and keep us firing on all cylinders.

Vegetable soup is hearty, healthy and inexpensive to make. Loaded with veggies like carrots, onions, tomatoes, celery, green beans and zucchini, veggie soup is a great source of many essential vitamins and nutrients. Sipping a bowl of soup is an easy way to give yourself a healthful boost — as long as you keep an eye on the nutrition label.

Vegetable soup provides one way to boost your veggie intake. Some vegetable soups contain large amounts of sodium, which can pose a health risk, but lower-sodium soups make a healthful addition to your diet. Soup is a great nutritious meal option with certain types of soup even proven to help support weight loss. In particular, vegetable-based soups are a great option nutritionally as they combine a high nutrient density with a low energy density – this means that we get lots of key nutrients including vitamins and minerals for relatively few calories.

One study showed that when vegetable Soup was given to 20 volunteers’ in early 20’ for 7 days over and above regular meal the amount of Vitamin C in the volunteers’ blood increased by 27%. While vitamin C is a critical nutrient in a number of biological processes, the human body can’t produce it naturally and must acquire it from dietary sources.

Studies have repeatedly shown that when diners consume a low-calorie vegetable-based soup before their main meal, they consume up to 20% less calories at a meal. The reason is simple. Basically the bulk of the soup helps to fill us up so we eat less. Nutritionally this is also beneficial as the nutrients found in vegetables including many water soluble vitamins such as vitamin B, C, K as well as dietary fiber and a range of minerals, also helps to regulate the digestive tract and ensure that we get the number of key nutrients we need each and every day.

Researchers found that soup consumers also had better overall eating habits that included more protein, fiber, vitamins and minerals, and fewer calories and fat. Many soups have a HIGH nutrient density. Nutrient density compares the amount of nutrients to the amount of calories in a food.

For those wanting a more intense regime, a vegetable soup can replace two meals a day for five to seven days without any negative side effects. Although much of the weight loss will be fluid, sometimes all we need to feel leaner and healthier is a flatter stomach and a kilo or two less on the scales.

Vegetable soup recipes can be personalized with different vegetables, mixtures and seasonings that change the overall nutrition facts, but most vegetable soups contain vitamins and minerals along with a balance of carbohydrates, fat and protein.

Click here for Some of the healthy soups are –
  1. Lentil, Sweet potato and Pancetta Soup
  2. Indian Spiced Cauliflower Soup
  3. Turmeric, lentil and Lemon Soup
  4. Vegetable and Dumpling short soup
  5. Chilled Tomato Soup
  6. Asian Chicken Soup
  7. Broccoli and Lemon Soup with Quinoa
  8. Bean soup with Kale and garlic Bread
  9. Carrot and ginger soup with Corn bread
  10. Roasted garlic and tomato Soup
  11. Spicy Sweet Potato Soup with Chili Coriander Cream
  12. Carrot and Orange Soup
  13. Vegetable and barley Soup
  14. Hot and Sour Noodle Soup
  15. Autumn Tomato and vegetable Soup
  16. Broccoli, Spinach and Potato Soup
  17. Asian Style Chicken Soup
  18. Mexican Bean and capsicum Soup
  19. Hot and Sour Chicken Soup
  20. Chunky Tomato, Celery and bean soup
  21. Beetroot and Carrot Soup
  22. Vegetarian Harira
  23. Lentil and Tomato Soup
  24. Bean and Vegetable Soup
  25. Chicken and Mushroom Soup
  26. Hot and Sour Prawn Soup


This food is low in Saturated Fat and Sodium, and very low in Cholesterol. It is also a good source of Vitamin B6, Pantothenic Acid, Iron, Magnesium, Phosphorus and Potassium, and a very good source of Protein, Vitamin C, Thiamin, Riboflavin, Niacin, Folate, Copper and Manganese. There are 129 Calories in 1 cup of mixed bean soup, 1.48 g Fat, 21.63 g Carbs and 8.43 g proteins.


Broccoli  is a very good source of dietary fiber, pantothenic acid, vitamin B6, vitamin E, manganese, phosphorus, choline, vitamin B1, vitamin A (in the form of carotenoids), potassium and copper. Broccoli is also a good source of vitamin B1, magnesium, omega-3 fatty acids, protein, zinc, calcium, iron, niacin and selenium. Broccoli is  known for beneficial health effects, and is sometimes referred to as the “super veggies.”


Lentils are an excellent source of molybdenum and folate. They are a very good source of dietary fiber, copper, phosphorus and manganese. Additionally they are a good source of iron, protein, vitamin B1, pantothenic acid, zinc, potassium and vitamin B6. Lentils are high in fiber, and complex carbohydrates, while low in fat and calories. Their high protein content makes lentils a perfect option for those looking to boost their protein intake. They are naturally gluten-free, making them a delicious staple in a gluten-free kitchen.

Sweet Potato – Calorie King

They’re uber healthy! Packed with vitamin A, skin protecting beta carotene, and a potassium punch (more than bananas, believe it or not!), they supply 35% Daily Value for vitamin C. There are 218 Calories in 1 cup of sweet potato soup, 6.46 g fats, 35.5 g Carbs and 5.62 g Proteins. They are high in Vitamin B6, high in Vitamin C, D and Potassium as well as Magnesium. Sweet Potatoes contain Iron and support a healthy immune system.


Carrots are a staple ingredient in most vegetable soups. The orange veggies are rich in beta-carotene, a nutrient converted into vitamin A by the liver. This vitamin is essential for eye health, and eating carrots regularly can prevent dry eyes, cataracts, blindness and mascular degeneration. The lutein in carrots is also good for the eyes. The high levels of antioxidants in carrots can reduce your risk of developing cardiovascular disease. A recent study determined that eating carrots and other orange and yellow foods protects the heart more than eating white, green, purple or red foods. Researchers found that carrots provide the greatest protection from heart disease thanks to their antioxidant and phytonutrient levels. One cup of carrots contains just 50 calories but yields 420 milligrams of vitamin A.


A key ingredient in vegetable soup, tomatoes are loaded with antioxidants like manganese and vitamin C and are also a great source of many phytonutrients. These compounds protect cells from damage and are linked to cancer prevention. Making tomatoes a part of your regular diet lowers the risk of breast, prostate and pancreatic cancer. Tomatoes are also a good source of lycopene, a nutrient that lowers cholesterol and fat levels in the blood. The lycopene in tomatoes also reduces the risk of heart disease because it has anti-platelet properties that stop platelets from clumping and hardening the arteries. One cup of tomatoes has just 30 calories but contains 40 milligrams of vitamin C and 30 milligrams of vitamin A.


Celery, another common ingredient in vegetable soup, has many health benefits. The vegetable’s nutrients and vitamins can reduce blood pressure and cholesterol, contribute to healthy joints, prevent cancer, boost the immune system, provide relief for migraines and regulate fluid balance in the body. One cup of celery has just 20 calories but contains 8 milligrams of vitamin A and 4 milligrams of vitamin C.


Onions are overall health boosters and make vegetable soup a super food. Eating onions improves oral health, prevents tooth decay, reduces the risk of developing colon cancer, boosts the immune system, improves cardiovascular health, helps control glucose levels and can provide relief for sinusitis and earaches. The vegetables are also a good source of antioxidants, potassium, calcium and magnesium, nutrients that are essential to good overall health. A 1/2-cup serving of onions contains 10 percent of the daily recommended value of vitamin C.

Additional Benefits

A vegetable soup made with 1 cup each of tomatoes, celery and carrots and 1/2 cup of onions yields 53 percent of the daily recommended amount of vitamin A and 60 percent of the daily recommended amount of vitamin C. Include 1 cup of chicken stock to add an additional 6 grams of protein and 1 cup of chopped potatoes to add a large dose of vitamin K.


Click here for Benefits of healthy soups –

  1. It can help you slim down – In one study, a group of volunteers reduced their total lunch calories by an average of 20 percent when they began the meal with low-calorie vegetable soup before eating pasta.
  2. It can help you sneak in extra nutrients –A whole grains such as barley, brown rice and quinoa will give your soup a boost of fiber. In place of salt, try adding aromatic seasonings including curry, garlic, ginger, sage and thyme.
  3. It feeds your soul – According to a study, students who viewed chicken soup as comfort food felt a greater sense of belonging after having eaten it than did those who didn’t eat soup,
  4. It’s not just for winter – Don’t overlook chilled soup. Gazpacho, for example, is full of tomatoes, garlic, onions, cucumbers and peppers, and it’s healthful and tasty.
  5. Vegetables are rich in nutrients and vitamins, so eating vegetable soups is considered to be a healthy diet.
  6. Vegetable soups are useful in losing weight and maintaining proper health.
  7. Vegetable soups make you feel full whole day because it stretches the stomach.
  8. Vegetable soups are given to the person who is sick because these are light and very easy to digest.
  9. These soups are full in iron, fiber and minerals.

Other Major Benefits are : –

  • Promotes good sleep
  • Smooth skin
  • Helps in repairing and growing bones
  • Helps digestion
  • Increases mineral consumption
  • Helps in liver detox
  • Reduces inflammation
  • Good for weight loss
  • Maintains healthy nervous system
  • Relief from anxiety and stress
  • Vegetable Soup is an excellent nutritious meal choice; soup is actually proven to assist weight reduction.
  • Vegetable Soup Fights with damage cells.
  • Some people don’t eat every vegetable so soup is the best way to have all proteins and minerals of vegetables.
  • Weight Loss Naturally.


Top reasons why you should eat soup –

 Soup is delicious – Soup can be a comfort food as it is delicious. It is easy to make. With only a few ingredients, one can make a bowl of hearty soup for a cold evening.

 Soup is good for the health – Perhaps the easiest way to add vegetables to your daily meals is to make and eat soup. You can make several bowls of soup filled with fruits and veggies each day and you’ll be filled. Eating vegetables is part of a healthy diet so veggie soups are highly recommended.

 Soup can help you lose weight – Soups are slimming. Of course, that is if you strictly follow a weight-loss plan and exercise more. A bowl of soup packs minimal calorie but is very nutritious.

 Soup makes you feel full – Soup fills you up because it stretches the stomach. You easily feel full so it’s ideal to eat soup at the beginning of every meal.

 Soup is affordable to make – Making soup won’t require a lot of money. Go the grocery or market; buy some vegetables and fruits, broth or water, and you can easily make a batch enough to feed the entire family. For a small cost, you can make a lot of people feel full and healthy.

 Soup can make you feel better – Ever wondered why chicken soup is always given to the sick? It is because soup is great for people who are sick. It is easily digested and is filled with health benefits.

“soup”er powers of your favorite hot meal –

1. It warms you up – A bowl of thick soup is certainly heartwarming. If you struggle to stay comfortable in cool weather, though, the trick to warm fingers and toes might lie in a bowl of soup. According to nutritionists, hot soup can increase your core body temperature to warm you from the inside out.

2. Cook it, and forget it – Unlike many entrées, a hearty soup is one of the few main courses that will allow you to toss its ingredients into an oven and walk away until dinnertime.

3. Satisfaction guaranteed – The high water content of soup means it can satisfy your appetite in a healthy and hydrating way. According to a study, people who are well hydrated with soups are more satisfied with their meals and less likely to consume unnecessary calories when they eat.

4. Soup improves veggie tolerance for youngsters – A study  found that toddlers who were given veggie- and herb-packed soups for seven weeks showed an improved tolerance for vegetables of all kinds when compared with toddlers who didn’t eat soup.

5. It reduces aches and pains – Chicken soup can’t exactly make an illness go away, but there’s a reason it’s known as a natural home remedy during cold and flu season.  Chicken soup works as an anti-inflammatory, and it can clear up mucus too. The result, of course, is the alleviation of nasty symptoms.

6. Vitamins and minerals don’t disappear – Unlike other methods for cooking, soups retain the vitamins and minerals of cooked vegetables because you don’t dispose of the water when you’re done. That vitamin-packed water just becomes part of the savory and delicious broth.

7. It’s hard to mess up – Do you struggle to pull off a palatable meal each evening? Soups are notoriously difficult meals to mess up. If you’re not pleased with your first attempt, just add more of something, and it’ll turn out fine.

8. Easily low fat and high fiber –  Unless you go for a cream-based soup, most soups are full of beans, lean meats and vegetables. All these ingredients are known for their low-fat and high-fiber composition, which makes soup a wonderfully healthy meal option.

9. Soup is a veggie vehicle – Since ratios and measurements aren’t a strict science for soup recipes, you can play around with adding vegetables to the meal. Purée squash and root vegetables into your soup for a creamier and heartier version without added fat or unnecessary calories.

10. Its aroma fills your home – Is there anything better than the aroma of savory herbs and veggies filling your home in ? Nope.

11. Simple to freeze and reheat –  As if you’re not yet convinced, soups transition well from the stove to the freezer and then to the microwave. Make a giant pot of soup one evening, and you can turn it into a tasty lunch for days to come.


Calories – The total calories in vegetable soup will vary based on the ingredients, but most vegetable soups will contain about 50 to 100 calories per 1-cup serving. One serving of the Weight Watchers Zero Point Vegetable Soup, for example, contains 63 calories, with 73 percent coming from carbohydrates, 10 percent from fat and 17 percent from protein.

Macronutrients – The carbohydrates found in vegetable soup come primarily from the vegetables. Additionally, vegetables also serve as a significant source of dietary fiber. Condensed vegetable soup, for example, contains about 15 g of total carbohydrates, as well as 3 g of dietary fiber and 5 g of sugars. Protein can be found in select vegetables Most vegetable soups contain low amounts of saturated fat and cholesterol.

Vitamins and Minerals – Due to the variety of vegetables included, vegetable soup can provide a significant amount of vitamins and minerals. The overall amount of vitamins and minerals is dependent on the selection, variety and amount of vegetables featured in the soup. The most common vitamins and minerals found in vegetables include vitamin E, thiamin, niacin, vitamin B6, potassium, copper, manganese and vitamin A.

Diet Soup and its Side effects -

They can be best summed up as vegetable soups. The twist with negative calorie diet soups is that they can act as meal replacements for people looking to lose weight fast. In other words, it is a meal plan. This diet presents a list of specific “negative calorie” vegetables that can be used to make the diet soup. It also includes fresh fruit that can be eaten as snacks throughout the day.

Although this diet has been modified by many, the general instructions are simple. For 7 days or more, you replace your usual meals with vegetable soup. You are not allowed to add meats and fish, but can season it with spices and herbs to improve taste.

Beware of the fact that this diet is based on vegetables that theoretically do well in helping individuals lose weight very fast.

According to most academics, dieticians and nutritionists, this diet pattern is quite wrong for anyone looking to lose weight in a healthy and lasting way because of the following reasons:

The first major flaw of the soup diet is its very essence. The cornerstone of proper nutrition is it having a variety of foods that provide a variety of beneficial nutrients that our body needs.

Another big deficiency is that of complex carbohydrates. Carbohydrates are important for maintaining blood glucose levels and to allow the proper functioning of various body organs.

The total absence of protein in at least 4 days out of 7 days of the diet induces the body to eliminate liquids and also ends up reducing your muscle mass which is undoubtedly a negative factor for weight loss.

Vitamin deficiency leads to serious bone problems. Vitamins are usually lost through cooking the soup.

All these deficiencies lead to the appearance of repeated and debilitating ailments such as headaches, recurrent urination and frequent bowel mobility, pain in the bones, joints and back.

Of all the weight loss diets, the soup diet is without a doubt one of the most unbalanced and to be avoided among the weight loss diets. However if someone will be able to have a strong will to use the soup diet for 15 days in a row in order to lose weight, then the person is definitely going to lose the extra weight they desired most but are going to face some nutritional deficiencies in the long run.

Top Myths about Vegetable Soup –

 Myth #1 – White Potatoes Make You Fat : One medium baked potato has only 161 calories, plus 4 g of filling fiber. If you keep portion sizes in check — no more than one medium potato in a given meal — and eat the fiber-rich skin, potatoes make a satisfying, low-cal, nutrient-rich side dish.

Potatoes are loaded with kukoa-mines, plant chemicals that help lower blood pressure. In addition, one medium baked potato (including the skin) provides 20 percent of your daily potassium, a known hyper-tension fighter.

Myth #2 – Carrots are loaded with Sugar : One cup of chopped raw carrots contains just 52 calories and a mere 12 g of carbohydrates. the sugar in carrots comes packaged with vitamins, minerals, and fiber, unlike the excessive empty calories you’d get from foods with added sugar, such as a candy bar or cookies.

Fiber and beta-carotene, which are both linked to improved blood sugar control, are abundant in carrots. Improve your eyes A half-cup has more than four times the amount of vision-boosting vitamin A that you need in one day.

Myth #3 – Celery is just water : the crunchy veggie has a unique combination of disease-preventing vitamins, minerals, and phytochemicals. Celery contains pthalides, rare compounds that lower your blood pressure by relaxing artery walls. This veggie packs a dose of apigenin, a potent phytochemical that protects against cancer by inhibiting gene mutations.

Myth #4 – Corn is unhealthy : No! Corn is a vegetable that contains nutrients, and an ear definitely counts as one of your daily servings of veggies.

Myth #5 – Corn isn’t a good source of any nutrient : Corn contains certain B vitamins and vitamin C, as well as magnesium and potassium. Yellow corn is also a good source of two antioxidants, zeaxanthin and lutein, which are good for eye health.

Myth #6 – Does the soup diet works : You can eat as much as you like (or can stomach) of a low-calories, vegie soup – alternating with specific food combinations – for a week. At the end of the week, you’re promised a loss of up to 6kg. dieters who ate soup as their first course in a meal consumed, on average, 400 fewer kilojoules in that meal, compared to those who didn’t start with soup. Follow a balanced, more sane diet, using soup as a hunger-buster before or between meals, and you can still lose weight. Just without the nasty side effects.

Myth #7 – Corn is nothing more than Carbs : Sure, corn has carbs. But they’re the best kind—high-quality complex carbs. Corn does double duty as both a veggie and a whole grain, so it’s loaded with fiber (one large ear has 15% of the fiber you need in a day).  Corn kernels have heart-healthy folate, a B-vitamin that keeps blood levels of potentially dangerous homocysteine in check—one ear has more than 10% of your needs for the day.

Myth #8 – Does Chicken Soup cure a cold ? :  One Study found that sipping on hot chicken soup helped clear stuffy noses, but the study found it was effective only for a few minutes and that it wasn’t any more effective than sipping on hot water. Chicken soup is a comfort food typically given to children when they’re sick. A warming bowl of the soup may provide emotional and psychological well-being to both adults and kids.

Myth #9 – All Fruits and vegetables are nutritionally equivalent : No one fruit or vegetable contains all of the beneficial substances identified in produce. Eating a wide variety and a large quantity of fruits and vegetables is essential for good health. Getting enough produce is easier than it seems. Start by aiming for a colorful plate! Top cereal, ice cream, yogurt, or pancakes with fruit. Other good ways to get more produce into your diet includes garnishing your plate with fresh vegetables, eating vegetable soup or pasta topped with tomato sauce, and snacking on fruit.