4 No-Cook Chilled Soups (Weight Loss Recipes)
♥ #28DaysSoupChallenge. Eating soup on a daily basis can help you lose weight. They are high in nutrients, filling but low in calories.
♥ Soups aren't only meant to be eaten warm, you can have CHILLED SOUPS too. Read below for the full ingredient list.
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♥ Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).
Here are more ideas on the ingredients you can use:
• VEGETABLES – Beets, cucumbers, summer squash, tomatoes, onions, bell peppers, celery, ginger, corn, avocado, scallions, spinach, arugula, basil, watercress, lettuce.
• FRUITS – Mango, watermelon, peaches, cherries, strawberries, apples, papaya, cantaloupe
• CREAMINESS – Yoghurt, silken tofu, milk or almond / cashew nuts.
• ZEST – Add fresh citrus juice (lemon or lime) or a dash of vinegar for a better, more complex flavour.
• RICHNESS – Add a drizzle of olive oil or avocado oil. Avoid coconut oil, which will harden if cold.
• FULLNESS – Add beans such as black beans, white beans, chickpeas, lentils and more to make it a filling meal.
• EXTRA KICK – Cayenne, minced jalapeños, garlic cloves, chilli, harissa, sriracha, tabasco or paprika.
• TEXTURE – Pulse very quickly if you like chunky soups or blend until smooth.
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CHILLED MINT CUCUMBER YOGHURT SOUP (Serves 4)
1) 4 cups Cucumber, roughly chopped – 64Cals
2) ½ cup Fresh Mint Leaves, roughly chopped – 8Cals
3) 1 Garlic Clove, minced – 5Cals
4) 1.5 cups Greek or Plain Yoghurt – 225Cals
5) 2 tbsps. freshly squeezed Lemon Juice – 14Cals
6) 2 tbsps. Extra Virgin Olive Oil – 138Cals
7) Salt & Pepper to Taste
8) ½ cup Cold Water
Per Serving = 113.5Cals
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CHILLED CHICKPEAS SESAME SOUP (Serves 4 or 5)
1) 2 cans of Chickpeas, rinsed & drained – 584Cals
2) 1 Garlic Clove, minced – 5Cals
3) 2 tbsps. Sesame Seeds – 104Cals
4) ¼ tsp. Ground Cumin – 2Cals
5) 3 tbsps. freshly squeezed Lemon Juice – 21Cals
6) 2 tbsps. Extra Virgin Olive Oil – 238Cals
7) Salt & Pepper to Taste
8) 1.5 - 2 cups Cold Water
Per Serving: 238.5Cals or 159Cals
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CHILLED SPICED TOMATO SOUP
1) 3 cups Tomatoes, chopped – 96Cals
2) ¼ cup Cucumber, diced – 4Cals
3) ¼ cup Red Onion, diced – 15Cals
4) ¼ cup Red Bell Pepper, diced – 11.5Cals
5) 1 Garlic Clove, minced – 5Cals
6) 2 tbsps. Balsamic Vinegar – 28Cals
*more if you like the taste of it.
7) 2 tbsps. Extra Virgin Olive Oil – 138Cals
8) 1 tsp. Cayenne Pepper – 6Cals
9) ½ tsp. Cumin – 4Cals
10) Salt & Pepper to Taste
11) 1 cup Cold Water
Per Serving – 73Cals
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CHILLED AVOCADO SPINACH SOUP
1) 4 cups of Fresh Baby Spinach – 28Cals
2) 1 ripe Avocado, peeled and diced – 240Cals
3) 1 Garlic Clove, minced – 5Cals
4) 2 tbsps. Fresh Basil – 2.5Cals
*Option: Parsley or Coriander
5) ¼ cup Plain or Greek Yoghurt – 37.5Cals
6) 2 tbsps. freshly squeezed Lemon Juice – 14Cals
7) 1 tsp. Smoked Paprika – 6Cals *optional
8) Salt & Pepper to Taste
9) 1 - 2 cups Cold Water
Per Serving = 83Cals
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- No cooking required! Add all the ingredients into the blender and just blend it up. Chill in the fridge for at least 2 hours or overnight.
- These recipes are easily adaptable to suit your diet, whether you're a vegan or vegetarian. Just change or omit the ingredients as needed.
- The soups will keep well in the fridge for up to 3 days or freeze them up for up to 2 weeks.
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This Epic Creamy Vegetable Soup recipe is SOUP-ERB
FIND YOUR COOKBOOKS, EBOOKS, MERCH, & SUSHI MASTERCLASS HERE:
HOW TO MAKE A LOADED CREAMY VEGETABLE SOUP RECIPE TODAY!
LAY HO MA (how's it going in Cantonese)! It's going to be an epic day when you can cozy up to an uncomplicated but indulgent soup right in the comfort of your own home. Join me in this episode and learn how to make a deliciously creamy vegetable soup recipe today!
Ingredients:
1 generous cup cashews
3 cups water
200g broccoli
80g cremini mushrooms
2 plantbased sausages
drizzle + 2 tbsp avocado oil
1 onion
2 pieces garlic
2 stalks celery
1 small carrot
1/2 red bell pepper
1 tsp salt
pepper to taste
1/2 tsp dried oregano
1L water or unsalted veggie stock
1/3 cup nutritional yeast
1 cup corn
pesto to serve (optional) (
Directions:
1. Preheat the oven to 375F
2. Blend the cashews with 3 cups of water in a high powered blender until liquified (if you do not have a high powered blender, soak the cashews in water overnight)
3. Chop the broccoli into bite sized pieces. Slice the cremini mushrooms and plantbased sausages. Transfer to a large mixing bowl and toss with a dirzzle of avocado oil
4. Toss the veggies, then transfer onto a baking tray lined with parchment paper. Spread them out, then bake in the oven for 25-30min
5. Finely chop the onion, garlic, celery, and carrot. Dice the red bell pepper
6. Heat up a stock pot to medium high heat. Add 2 tbsp avocado oil followed by the onions and garlic. Sauté for 6-7min
7. Season with salt and pepper. Add the dried oregano, celery, and carrots. Sauté for another few minutes
8. Add the red bell pepper and sauté for another minute. Add the 1L of water (or unsalted vegetable stock). Add the nutritional yeast and give the pot a stir
9. Turn the heat up and bring to a boil. Then, turn the heat off and transfer in the roasted veggies. Pour in the cashew cream while stirring
10. Add the corn and turn the heat to medium. Give the pot a stir and warm up the soup for a few minutes
11. Plate the soup and garnish with a dollop of pesto to serve
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Hong Kong born Canadian, Wil Yeung is an international photographer, filmmaker, entrepreneur, violinist, and YouTube chef. He immigrated to Canada when he was a young boy carrying with him his ability to speak Cantonese and some broken English. Much of his culinary aspirations stem from his background in the visual and musical art spaces. Whether you're plant based or plant based curious, Wil believes that learning how to make food can really change your life and of those around you.
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