Diet · Quick & Easy Meals · Soup

Fat Blasting Italian Soup

It’s time to start thinking about losing your winter weight and getting ready for summerFat Blasting Italian Soup Bowl, time. This soup is low calorie, no fat, fiber-rich, heart healthy, high protein and just as important, flavorful. It’s also pretty easy to make! It doesn’t get any better than that! Except that it’s a delicious healthy soup the whole family can enjoy!

I tweaked a recipe I found many years ago about how to lose 10 # in 7 days. I can do 7 days! These ingredients are all healthy foods on my whole food radar that I’ve been wanting to consume more of anyway, so I thought I’d give it a try.

Do I really think I can lose a full 10# in 7 days? Probably not…BUT if this fills me up and keeps me from gorging on unhealthy foods, I’m good with that. 

This is another recipe that you don’t have to follow to a T, so you can add more or less of each ingredient to suit your taste.

Printable Recipe Below

Fat Blasting Italian Soup

2 onions, chopped

2 cups frozen green beans, cut in ½”  pieces

2 celery stalks, diced or sliced

1 quart chicken or beef broth/stock

1 quart water

1 Tbsp minced garlic

1 teaspoon dried oregano

½  teaspoon salt

½  teaspoon pepper

1 cup dry small-size macaroni or pasta

2 cans diced tomatoes

1 can chickpeas

1 can kidney beans

12 oz bag of frozen chopped spinach (or 4 c. fresh spinach, chopped)

Optional –  Parmesan cheese, grated or shredded

 I try to use frozen vegetables and homemade broth as much as possible instead of canned, but use what you have available.

Combine the onions, green beans, celery, broth, water, garlic, oregano, salt and pepper in a large stock pot.  Bring to a boil. Cover and simmer for 15 to 20 minutes.

While the vegetables are simmering –

  • Cook 1 cup dry small-size macaroni or pasta.
  • Rinse and drain 1 can chickpeas
  • Rinse and drain 1 can kidney beans
  • Thaw 12 oz bag of frozen chopped spinach

When the pasta is done cooking, add the drained pasta, chickpeas, kidney beans and spinach to the pot of vegetables. Simmer for 5 to 10 minutes.

This recipe makes about 8 servings. Serving size  is 2 cups if you are working on weight loss. I put mine in wide-mouth pint jars to store in the fridge. Then I can remove the lid and heat the jar of soup in the micro-wave.Fat Blasting Italian Soup jars,

Top each serving with 1 Tbsp Parmesan cheese.

I figured the calories for each ingredient listed above, and this recipe comes in at about 145 calories per 2 cup serving.

And there you go….Enjoy!

The Eating Plan

This particular plan calls for eating a small breakfast, such as one of the following:

  1. Cereal or oatmeal with up to 1 cup milk and a piece of fruit
  2. One egg with lightly buttered whole wheat toast and a fruit
  3. One egg omelet with vegetables and lightly buttered whole wheat toast

For lunch and dinner, have a 2 cup serving of soup with a salad and low calorie dressing. However, for one meal a day, you could substitute 4 ounces of  protein ( meat. fish or chicken)  with ½ cup brown rice or a small potato, plus 1 cup soup or 1 cup steamed vegetables. or maybe a healthy frozen meal with a salad and fruit.

Gotta Have Snacks!

If you need a snack or two during the day, choose a hard-boiled egg, a piece of fruit, or a serving of yogurt.

Be sure to drink plenty of water. Low calorie beverages are permitted on occasional, if you like.

Fat Blasting Italian Soup Collage,


Free Printable Recipe Here



15 thoughts on “Fat Blasting Italian Soup

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