20 Vegetable Soup Recipes for Spring

Nothing says “spring cleaning” quite like a detox—cleansing the body of all those carby, sugary, fatty foods you’ve been consuming all winter and hiding the effects of under baggy sweaters. But don’t worry – we’ve put together the perfect recipes to flush your system and rid your body of all the winter poison.

Here’s what we looked for: Recipes that were packed with vegetables, low in sodium, top quality ingredients and/or healthy fats, and plenty of protein. All nutritional profiles were calculated with low sodium broth to avoid water retention and bloat.

A flatter stomach and a healthier body are just a few spoons away. Get ready to take it off!

Nutrition (per 1.5 cup serving): 126 calories, 10 g fat (2 g saturated), 136 mg sodium, 9 g carbs, 3 g fiber, 4 g sugar, 2 g protein

Our love affair with avocados doesn’t end soon. After all, no other fruit is credited with inflating belly fat, increasing satiety and nutrient absorption, boosting calorie burn, preventing disease, and more. The best of our fandom: according to the research results published in food diary, regular avocado consumption correlates with improved overall nutritional quality. Fortunately, there is no shortage of avocado recipes for weight loss. Start with this one!

Get the recipe from As Easy As Apple Pie.

Nutrition (per 2 cup serving): 174 calories, 1 g fat (0 g saturated), 290 mg sodium, 39 g carbs, 8 g fiber, 20 g sugar, 6 g protein

With twice the amount of fat-burning vitamin C and 10 times the vitamin A – a nutrient that plays a critical role in reproduction, vision, healthy bone and cell growth and neurological function – red bell peppers are preferred over green, yellow or orange . In a recent nutrient density study, researchers at William Paterson University even ranked red peppers second only to leafy greens. We lift a spoon there.

Get the recipe from Eat The Gains.

Nutrition (per 2 cup serving): 227 calories, 11.4 g fat (3.2 g saturated), 201 mg sodium, 13 g carbs, 1.5 g fiber, 4.2 g sugar, 18 g protein

Meatballs aren’t just for spaghetti, pizza, and sauce. This protein-rich, lean turkey version pairs perfectly with spinach, carrots, onion, fresh Parmesan, garlic, parsley and dried thyme in a light and flavorful soup.

Get the recipe from Damn Delicious.

Nutrition (per 1.5 cup serving): 237 calories, 17.6 g fat (2.5 g saturated), 135 mg sodium, 20.2 g carbs, 4 g fiber, 7.6 g sugar, 4 g protein

This gazpacho works wonders for both your health and your summer body. Tomatoes contain the antioxidant lycopene, which research shows lowers the risk of cardiovascular disease, skin damage and some cancers. Cucumbers, on the other hand, are 96 percent water. They flush you just like your water bottle.

Get the recipe from Just A Little Bit Of Bacon.

Nutrition (per 1.5 cup serving): 233 calories, 2.5 g fat (<1 g saturated), 60 mg sodium, 39.7 g carbs, 15.4 g fiber, 5 g sugar, 15.3 protein What the name of this recipe won't tell you is that it's packed with fiber-rich cannellini beans. But not just any fiber - cannellinni beans contain resistant starch. When we ingest this type of carbohydrate, it passes through the small intestine without being digested, keeping our bellies full for longer. In fact, one study found that replacing just 5 percent of daily carbohydrates with a source of resistant starch can increase post-meal fat burning by as much as 30 percent!

Nutrition (per 1.5 cup serving): 216 calories, 3.4 g fat (1.9 g saturated), 206 mg sodium, 45 g carbs, 9.2 g fiber, 22 g sugar, 6 g protein

Cauliflowers are like that one friend you can take with you literally anywhere: they blend seamlessly into any environment. In this case, even one with apples.

Get the recipe from Bea’s Cookbook.

Nutrition (per 1.5 cup serving): 151 calories, 8.5 g fat (1.2 g saturated), 372 mg sodium, 17.2 g carbs, 3.3 g fiber, 3.5 g sugar, 4 g protein

Consuming healthy fats such as those found in pistachios suppresses appetite and aids weight loss. And since pistachios are the low-calorie nut, they’re the perfect way to reap the weight-loss benefits of this recipe’s kale pesto.

Get the recipe from Vegetarian Ventures.

Nutrition (per 1.5 cup serving): 59 calories, 1.7 g fat (<1 g saturated), 261 mg sodium, 6.7 g carbs, 1.5 g fiber, 2.2 g sugar, 5 g protein Suffering from stomach complaints? This low-calorie soup contains ginger, which has been proven to soothe an upset stomach. In fact, a study in the British medical journal Lancet found that the herb was more effective than Dramamine in reducing motion sickness. Since it has only 59 calories per serving, you can enjoy a bowl any time of the day without ruining your body goals.

Get the recipe from A Saucy Kitchen.

Nutrition (per 1.5 cup serving): 114 calories, 4.8 g fat (3 g saturated), 112 mg sodium, 13.7 g carbs, 3.3 g fiber, 2.1 g sugar, 5.4 g protein

As if “creamless” wasn’t enough indication, this recipe is a definite green light. And because asparagus hits farmers’ markets as early as April, there’s no need to wait to enjoy its plethora of weight loss benefits. Each spear is packed with waist-boosting fiber, as well as bone-healthy calcium, immunity-boosting vitamin C, energy-preserving iron and facial-protecting vitamin A. So many nutrients for so little caloric cost (27 calories per cup), what’s not to love? But wait, there’s more: A 2010 study by the Department of Pharmacology at Kasturba Medical College found that asparagus helps detoxify your system and cleanse it of harmful toxins and bloat-inducing waste.

Get the recipe from A Head of Thyme.

Nutrition (per 1.5 cup serving): 296 calories, 6.5 g fat (2.1 g saturated), 399 mg sodium, 53 g carbs, 6 g fiber, 11.8 g sugar, 9 g protein

An apple a day does more than keep the doctor away. If you consume their skin, you can not only increase the muscle mass of the body, but also burn more calories. And according to a study in BMJEating whole fruits, especially apples, lowers your risk of type 2 diabetes. We can think of few better ways to enjoy the famous fruit than in this rich, creamy soup.

Get the recipe from Cooking with curls.

Nutrition (per 1.5 cup serving): 361 calories, 14.5 g fat (2 g saturated), 110 mg sodium, 47.6 g carbs, 12 g fiber, 6.6 g sugar, 13.5 g protein

Crock pots make life so much easier, especially when it comes to lentils. Gut-friendly, energy-boosting, heart-healthy, and belly-shrinking, these legumes are a nutritional force to be reckoned with. Toss the ingredients in the pan, go to work, and come home for a healthy, cleansing meal. Losing weight quickly doesn’t get much easier than that.

Get the recipe from Pinch of Yum.

Nutrition (per 1.5 cup serving): 80 calories, 2.3 g fat (0 g saturated), 390 mg sodium, 13.3 g carbs, 3.3 g fiber, 4.5 g sugar, 3.3 g protein

Zoodles save pasta lovers everywhere from abstaining from their favorite foods. A sneaky substitute for spaghetti noodles, they let you enjoy traditional carbohydrate-rich dishes for a fraction of the calories. This light and refreshing soup is the perfect way to let your body enjoy lighter summer dishes.

Get the recipe from Two Peas and Their Pod.

Nutrition (per 1.5 cup serving): 182 calories, 5 g fat (1.1 g saturated), 65 mg sodium, 17.5 g carbs, 3 g fiber, 2.2 g sugar, 16 g protein

If you’re looking to flatten your tummy before summer, this soup has the perfect fat, carb, and protein ratio that will fill you up without filling you up. In fact, it contains an important weapon for weight loss: artichokes. The super veg not only acts as a natural diuretic, but also promotes the digestion of fat. And the more fat you digest, the less you’ll cling to your stomach and thighs. For more ways to get rid of unwanted flab, check out these 44 Ways to Lose 4 Inches of Body Fat.

Get the recipe from Coffee and Crayons.

Nutrition (per 1.5 cup serving): 143 calories, 3.1 g fat (< 1 g saturated), 72 mg sodium, 26.7 g carbs, 5.2 g fiber, 4.4 g sugar, 3.6 g protein You probably know the plethora of health benefits of turmeric, and we'll give you another reason to enjoy it. In this recipe, the super spice is mashed with carrots, potatoes, leeks and broccoli and garnished with rosemary and thyme to create a hearty bowl of happiness. Get the recipe from Imbue Beautiful.

Nutrition (per 1.5 cup serving): 225 calories, 6.9 g fat (1 g saturated), 379 mg sodium, 32 g carbs, 7 g fiber, 2.8 g sugar, 9 g protein

Kale and quinoa have gained more fame in the food world in recent years than Tom Brady’s last Super Bowl appearance. And these food superstars are well worthy of their fame. From waist-shrinking fiber and heart-healthy omega-3s to a whole host of vitamins and metabolism-boosting proteins, the duo is a nutritional match made in heaven.

Get the recipe from Cookie and Kate.

Nutrition (per 1.5 cup serving): 350 calories, 30.7 g fat (26 g saturated), 269 mg sodium, 20.3 g carbs, 5 g fiber, 8.6 g sugar, 3.6 g protein

The naturally sweet taste of carrots is complemented by the spicy taste of ginger in this brilliant bowl. Not to mention that the root veggie promotes vibrant skin, improves digestion, dispels bloating, rids the body of toxins, improves heart health, protects eyesight, and more!

Get the recipe from PaleOMG.

Nutrition (per 1.5 cup serving): 226 calories, 18.6 g fat (18.4 g saturated), 47 mg sodium, 9.3 g carbs, 2.6 g fiber, 2.9 g sugar, 4.4 g protein

This recipe calls for coconut milk, which is made by soaking coconut meat in hot water and skimming off the cream that comes to the top. Coconut milk shares the many benefits of coconut oil, including its rich concentration of medium-chain triglycerides (MCT). Unlike most fats that are stored in the body’s adipose tissue, MCTs are broken down for energy. In fact, research shows that consuming foods with MCTs can curb appetite, leaving you with significantly fewer calories later on.

Get the recipe from Running To The Kitchen.

Nutrition (per 2 cup serving): 115 calories, 2.8 g fat (<1 g saturated), 349 mg sodium, 20.8 g carbs, 5.6 g fiber, 8.5 g sugar, 5 g protein Since this soup contains eight different vegetables (and loads of flavor), you can consume two full bowls for just 115 weight-loss calories. Get the recipe from The Healthy Maven.

Nutrition (per 2 cup serving): 347 calories, 11.4 g fat (3.6 g saturated), 138 mg sodium, 39.5 g carbs, 6.3 g fiber, 2.9 g sugar, 22 g protein

You’ve probably had a glass of lemony detox water a few times, so why not drink this lemony soup? The citrus fruit contains pectin, a dietary fiber that supports digestion and purifies the body of harmful substances.

Get the recipe from The Cozy Apron.

Nutrition (per 1.5 cup serving): 164 calories, 2.8 g fat (2.1 g saturated), 204 mg sodium, 25.7 g carbs, 11.6 g fiber, 3.1 g sugar, 10 g protein

From calming inflammation, shrinking your belly, boosting brain power and preventing cancer to beating depression, turmeric is the most powerful spice there is. In fact, a study published in the journal Research into phytotherapy examined volunteers with major depressive disorder and the researchers concluded that the study provided the first clinical evidence that “curcumin can be used as an effective and safe therapy for the treatment of patients with mild depression.” Heal your mind and body with this high-fiber, low-calorie lentil soup.

Get the recipe from Well and Full.