Next in our Friends of MTF series, Alamin Howlader (founder of Kitchen Product Reviewed) shares his secrets of the best soups to lose a few pounds. Just what we will all be needing after indulging in some festive faire these holidays.


Vegetable soups are not only delicious but they are an effective way of maintaining a healthy diet. Soups and weight loss have a strong connection and if you want to cut calories in a smarter way, this is a great way to do so.

Here are my 5 favourite recipes which are low in calories and fat, loaded with flavour and will fill your belly in no time. You can make a big batch and refrigerate it to eat later when you are in need of a quick meal or snack. They are cheap and easy to make and you can enjoy them with your morning bread or at any time you wish.


[divider]Mushroom Soup[/divider]


1 cup of milk

1 small-sized onion (sliced)

1 cup button mushrooms (chopped)

1 tsp of cornflour

2 cups of water


Black pepper



Add milk and mushrooms to a pan and cook until the mushrooms become soft.

Set aside to cool.

Blend into a semi-smooth paste.

Roast the onions on a medium heat until golden brown. Sprinkle water as needed.

Set aside to cool.

Add ground paste, mix with water and place in the pan to simmer for about 3 minutes.

Add the salt and cornflour and wait for the boil.

Decrease the heat and cook until your mixture becomes thick and creamy.


[divider]Cauliflower Soup Recipe[/divider] 


Vegetable stock


Olive oil

Potatoes (chopped)

Onion (chopped)

Garlic cloves

Cauliflower florets



Add cauliflower florets, onion, potato and saute garlic in a pan.

Add vegetable stock and allow to come to a boil.

Add cream and cook until it becomes creamy in texture.

Serve hot.


[divider]Easy Black Bean Soup[/divider]


1 tsp ground cumin

1 tsp chili powder

1 chopped onion

1 tsp minced garlic

Pepper and salt to taste

1 green bell pepper chopped and cored

4 cups fat-free vegetable broth (low sodium)

4 cans black beans (drained and rinsed)

1 can chopped green chilies

1 can fire-roasted tomatoes chopped with juice



Add green pepper, garlic to a large pot coated with nonstick cooking spray and sauté onion for about 7 minutes until tender.

Add green chilies, chili powder, cumin, and tomato with juice.

gradually add black beans and broth.

Remove 2 cups of the black bean mixture and puree in a food processor or use your blender until smooth.

Place the pureed mixture in the pot and allow it to come to a boil.

Decrease the heat and simmer for about 10-15 minutes.

Season to taste.


[divider]Moroccan Lentil Soup[/divider]


1 tablespoon ground ginger

1 tablespoon curry powder

1 tablespoon ground cinnamon

1 chopped onion

1 can diced tomatoes (28oz)

1 bag rinsed lentils (any type is good but green lentils are preferred)

1 chicken breast cut into small chunks

2 tablespoon sriracha sauce

4 cloves minced garlic

4 cups vegetable broth

Fresh parsley for garnish

Juice of one lemon



Add all ingredients except the parsley and lemon juice to a slow cooker.

Mix and cover to for about 8-10 hours on a low heat.

Mix in the lemon juice.

Serve over rice or ladle into bowls.

Garnish your with fresh parsley.



You can omit the chicken if you want to make this a vegan dish.

If your slow cooker runs hot then you won’t need to cook the soup for the full 8-10 hours.


[divider]Low Fat Crock Pot Taco Soup[/divider]


1 cup onion (chopped)

1 cup of mild salsa

1 can pinto rinsed, drained beans

1 can tomatoes (crushed)

1 tsp minced garlic

1 tsp olive oil

1 pound lean ground turkey

1 can drained and rinsed black beans

2 cans diced tomatoes with green chilis

1 tsp chili powder

1 tsp salt

1 tsp oregano (dried)

1 tsp cumin

1 tbsp taco seasoning

½ tsp pepper

1-2 cups of water



Add garlic, onion and oil to a large saute pan and cook until soft.

Add the turkey and cook until it turns brown.

Place the remaining ingredients into the crockpot.

Cook on low heat for about 4-6 hours.

If desired, use water to thin out your soup.