One of the Simplest Ways to Feel Full on Fewer Calories

Soup is one of the easiest ways to eat more vegetables and legumes while naturally limiting calories.

Soups are high in water and fiber, which helps trigger fullness earlier in a meal. They’re also easy to make in large batches and reheat throughout the week, which reduces reliance on convenience foods.

Here is a simple vegetable soup recipe designed for people who don’t cook much and want something that works the first time. I love soups with grains like barley or brown rice. It makes them very satisfying.

Vegetable & Bean Soup (Serves 6–8)

Ingredients

• 6 cups water or low-sodium vegetable broth
• 1 (14–15 oz) can diced tomatoes (with liquid)
• 1 (15 oz) can beans (chickpeas, white beans, or kidney beans), drained and rinsed
• 2 cups frozen mixed vegetables (carrots, green beans, peas, corn—any mix is fine)
• 1 cup chopped fresh or frozen leafy greens (such as spinach or kale)
• 1 teaspoon salt
• ½ teaspoon black pepper
• 1 teaspoon garlic powder
• 1 teaspoon dried Italian seasoning or oregano

Optional:

• ½ cup uncooked barley or brown rice (add 1 extra cup water if using)

Instructions

1. Put all ingredients into a large soup pot.
2. Bring to a boil over high heat.
3. Reduce heat to low, cover, and simmer for 25–30 minutes, stirring once or twice.
4. Taste and adjust salt if needed.

Notes

• This soup keeps well in the refrigerator for 4–5 days.
• It reheats easily in the microwave or on the stove.
• You can swap vegetables or beans without changing the method.

When I make recipes like this, I double or triple the quantity, so I have plenty to freeze as leftovers. But I wouldn’t do this until you have tried it and know you like it.

Many people find that eating a bowl of soup daily makes it much easier to eat well the rest of the day.