healthy soup recipes for a balanced diet

Healthy soup recipes:
a balanced diet with endless possibilities

Healthy soup recipes are a nutritious way to eat a balanced diet, all without spending too much time prepping since these dishes are quick and easy to make. Soups also help keep us hydrated because they are made primarily with water and stock.

Below are some of our favorite soup recipes that are rich in antioxidants and will improve your family’s diet.


Healthy tomato soup recipe

Tomato soup contains many antioxidants, according to a study published in Molecular Nutrition Food Research. Eating tomatoes is also associated with a lower risk of cancer, heart disease and obesity, the health benefit is greater with cooked tomatoes, which is why tomato soup is one of our healthy soup recipes for weight loss. This recipe makes 2 servings.


  •   3 medium-sized tomatoes 
  •   2 carrots
  •   1 onion
  •   1 1/2 cups vegetable stock
  •   3 Tbsp Italica extra virgin olive oil
  •   1 Tbsp wheat flour
  •   1 bay leaf
  •   1 garlic clove
  •   Salt


This recipe requires a blender and takes about an hour to make, starting with 15 minutes of prep work followed by 45 minutes of cooking time.

First, finely dice the garlic, onion and carrots and place them in a pot. Add the extra virgin olive oil along with a pinch of salt, and simmer on low.

Heat a separate pot with water and bring to a boil. Blanch the tomatoes by immersing them for 30 seconds and then placing them in a bowl with very cold water. This will make it easier to peel them.

Once the onions are soft, add a tablespoon of flour and mix well. The flour will help thicken the consistency for a healthy creamy soup.

Peel and chop the tomatoes, and then add them to the pot with the other ingredients. Stir well, add the vegetable stock along with a bay leaf, and stir again. Bring to a boil and then cook on low for 45 minutes. Once it is done cooking, leave the burner on and use a hand blender to blend the tomatoes and give the soup a smoother consistency. Bring the soup back to a boil and cook for two or three minutes.

Now it’s done! A creamy and healthy soup with tomato as the star ingredient.

*Chef’s tip*

Before blanching the tomatoes, use a knife to score a small X on the bottom of each tomato so they are easier to peel. Take note!


Healthy creamy soup recipe

For more than two servings of a creamy soup, try this alternate version of the first recipe: healthy tomato and red pepper soup, which yields four servings and includes red pepper.


  • 2 Tbsp Italica olive oil
  • 1 onion
  • 3 garlic cloves
  • 8 medium-sized tomatoes 
  • 1 roasted red pepper from a jar (OR you can also roast it yourself!)
  • 2 cups vegetable stock
  • Salt and pepper
  • A few fresh basil leaves


First, finely dice the onion and slice the garlic. Place the olive oil in a pan and heat on low, and then add the onion and garlic along with a pinch of salt. Cook for about 10 minutes, stirring frequently until the onion is soft.

Chop the tomatoes and pepper. Once the onion is soft, add the tomatoes, pepper and vegetable stock. Cook on low for 15 minutes and season.

Use a hand blender, just like in the first recipe, and blend until a smooth consistency is reached. Season with salt and pepper and it’s ready! Serve in bowls and top with a few basil leaves for a burst of flavor.

*Chef’s tip*

This soup goes perfectly with crispy bread. Enjoy!


Healthy soup recipes for weight loss

A soup diet is a great way to lose weight. Why? The reason isn’t clear, although it may be because this is a low-calorie diet.

Although several types of soup can be used for this diet, we recommend simply enjoying a good bowl of soup without focusing on weight loss. Soups that contain olive oil are also healthier than soups made with other types of fat, such as butter or other oils. Make the most of its health benefits compared with those of other foods and create a balanced diet.

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