Instant Pot Weight Loss Soup Recipes: A Comprehensive Guide

In the quest for healthy eating and weight management, soup often emerges as a comforting and nutritious option. The Instant Pot, with its speed and convenience, makes preparing these soups easier than ever. This article explores various Instant Pot weight loss soup recipes, focusing on their ingredients, preparation methods, and nutritional benefits.

Chicken Soup Variations

Classic Comfort: Instant Pot Chicken Soup

Nothing rivals the soothing effect of homemade chicken soup, especially when feeling under the weather. This Instant Pot Chicken Soup recipe offers a quick and flavorful alternative to traditional methods.

Key Ingredients:

• Chicken broth
• Boneless, skinless chicken breasts
• Jalapeno pepper
• Garlic
• Ginger
• Classic soup vegetables (carrots, celery, onion)
• Apple cider vinegar (a touch)

Preparation:

1. Use the Sauté setting on the Instant Pot and add olive oil.
2. Add carrots, celery, chopped onion, garlic, jalapeno pepper, and ginger. Sauté until the onions soften and become translucent (about 3 minutes).
3. Add some of the chicken stock and scrape off any browned bits from the bottom of the Instant Pot liner to prevent a Burn warning.
4. Add the remaining chicken stock, water, apple cider vinegar, and raw chicken breasts.
5. Close and secure the lid, turning the release valve to Sealing.
6. Select the Soup setting (or set to 30 minutes on High Pressure normal mode if your machine doesn't have a Soup setting).
7. Allow a Natural Release to release the pressure.
8. Remove the chicken and shred it using two forks or a stand mixer with a paddle attachment.
9. Return the shredded chicken to the Instant Pot.

Variations:

• Low Calorie Option: Add zoodles (zucchini noodles) at the end of cooking.
• Chicken and Rice Soup: Add leftover cooked rice (regular or wild rice).

Storage:

• Refrigerate: Allow the soup to cool slightly and store in an airtight container in the refrigerator for up to 3-4 days.
• Freeze: Allow the soup to cool fully (in the refrigerator or using an ice bath). Place the soup into freezer bags or freezer jars, leaving room for expansion. Label the containers with the date.

Thai-Inspired: Thai Chicken Zoodle Soup

For those who enjoy exotic flavors, Thai Chicken Zoodle Soup is a delightful option. It requires minimal prep time and utilizes the Instant Pot for a quick and easy meal.

Key Features:

• Perfectly spiced curry broth
• Vegetable-loaded
• Uses zoodles for a low-calorie twist

Creamy and Hearty: Creamy Chicken and Wild Rice Soup

This soup combines the richness of cream with the heartiness of wild rice and an array of vegetables. The Instant Pot simplifies the cooking process, making it a convenient option for a comforting meal.

Key Features:

• Creamy and flavorful broth
• Packed with vegetables and fresh herbs
• Easy to make in the Instant Pot

Tortilla-Less Twist: Instant Pot Chicken Tortilla-less Soup

This soup offers all the flavors of chicken tortilla soup without the tortillas, making it a lighter and healthier option. It comes together quickly with just a few ingredients.

Read also: Mediterranean Diet, Instant Pot Style

Key Features:

• Ready in less than 30 minutes
• Requires only a handful of ingredients

Spicy and Bold: Buffalo Chicken Chowder

For those who enjoy a bit of heat, Buffalo Chicken Chowder is a perfect choice. It requires less than 10 minutes of prep time and offers a flavorful and satisfying meal.

Vegetable-Based Weight Loss Soups

Cabbage Soup: A Versatile Weight Loss Staple

Cabbage soup is a popular choice for weight loss due to its low calorie and high fiber content. It can be easily adapted for the Instant Pot, slow cooker, or stovetop.

Key Ingredients:

• Cabbage
• Zucchini
• Carrots
• Celery
• Onions
• Tomatoes
• Green pepper (or red pepper)
• Vegetable, beef, or chicken stock (low-sodium)
• Seasonings (oregano, basil, red pepper flakes)

Preparation (Instant Pot):

1. Set the Instant Pot to Sauté. Add olive oil and heat for 1 minute.
2. Add onion, carrots, and celery. Cook until softened, about 5-7 minutes.
3. Stir in garlic and cook for 1 minute longer.
4. Add cabbage, green pepper, zucchini, tomatoes, broth, bay leaf, spices, salt, and pepper. Stir to combine.
5. Put the lid on the Instant Pot, close the steam vent, and set to HIGH pressure using the manual setting. Decrease the time to 4 minutes.
6. Allow about 15 minutes for the pressure to build, then the timer will start.
7. Once the time is expired, wait for 5 minutes, then carefully use the quick release valve to release the steam.
8. Season to taste with salt and pepper.

Tips and Variations:

• Bulking Up: Add kidney beans or ditalini pasta (if not strictly following a weight loss diet). If using pasta, cook for 5 minutes instead of 4.
• Freezing: Store leftovers in an airtight container in the fridge for up to one week, or freeze for up to three months.

Weight Loss Vegetable Soup

This Instant Pot Weight Loss Vegetable Soup is a versatile recipe that can be customized with your favorite vegetables. It's a great way to increase your vegetable intake and stay hydrated.

Key Ingredients:

• Carrots
• Broccoli
• Squash
• Spinach
• Onions
• Garlic
• Vegetable broth
• V8 juice (optional, for added flavor and color)
• Kidney beans or cooked chicken breasts (optional, for added protein)
• Seasonings (Italian seasoning, red pepper flakes, fresh basil, oregano, rosemary, lemon pepper, or taco seasoning)

Preparation:

1. Place onion, garlic, and carrots in a cold pressure cooking pot. Select Saute and cook until vegetables release a little liquid and soften, about 5 minutes.
2. Add vegetable broth and V8 (if using) and stir.
3. Add tomato paste, Italian seasoning, red pepper flakes, and bay leaves. Stir until well mixed.
4. Add spinach, Italian green beans, bell peppers, diced tomatoes, broccoli, yellow squash, and zucchini.
5. Lock lid in place and select High Pressure and 1 minute cook time.
6. When cook time ends use a quick pressure release.
7. Add remaining broth.

Tips and Variations:

• Crisper Vegetables: Use a 0-minute cook time.
• Customize Seasonings: Experiment with different herbs and spices to suit your taste.

Detox Vegetable Soup

This soup is designed to help detoxify the body and promote weight loss. It's packed with fiber, vitamins, nutrients, and antioxidants.

Key Ingredients:

• Cabbage (green recommended for its mild flavor)
• Zucchini
• Potatoes (russets for creamy texture)
• Green beans
• Broccoli florets
• Diced tomatoes
• Vegetable broth (low-sodium)
• Olive oil
• Garlic
• Onion
• Tomato paste
• Dried herbs

Preparation:

1. Set the Instant Pot to Sauté. Add olive oil, then onion and garlic. Sauté until the onion softens.
2. Add celery, zucchini, carrot, potatoes, cabbage, diced tomatoes, and tomato paste if using.
3. Add basil, oregano, onion powder, garlic powder, red pepper flakes, salt, and pepper. Stir to combine.
4. Add the broth and stir to combine.
5. Add green beans and broccoli florets. Add more broth if needed, ensuring it slightly covers the veggies but does not exceed the MAX fill line.
6. Add the bay leaves on top of the soup.
7. Close the lid and set the Instant Pot to Manual High Pressure for 5 minutes.
8. Allow for a 10-minute Natural Pressure Release, then carefully open the vent and release any remaining steam.
9. Open the Instant Pot, remove and discard the bay leaves, and gently stir to combine the soup.
10. Taste and adjust for salt and pepper.

Tips and Variations:

• Vegan Protein: Add kidney or black beans.
• Seasonal Veggies: Use different vegetables depending on the season.
• Freezing: Freeze leftover soup in quart freezer bags for easy storage.

Troubleshooting:

• Soggy Potatoes: Cut russet potatoes into larger chunks or use yellow or red waxy potatoes.
• Bitter Soup: Taste ingredients before adding them to the soup. Ensure broccoli is not overcooked and onions/garlic are not burned during sautéing. Use high-quality broth and fresh herbs.
• Thick Soup: Reduce the amount of starchy vegetables or add more broth.

Other Healthy Instant Pot Soup Recipes

Ground Turkey Taco Soup

This soup offers a healthy and flavorful twist on Taco Tuesday, perfect for a quick and easy weeknight dinner. It can be made in the Instant Pot or slow cooker.

Read also: Flavorful Keto Pot Roast

Key Features:

• Healthy and flavorful
• Quick and easy to make
• Suitable for dinner or lunch

Creamy Tuscan Chicken Soup with Bacon

This soup combines the flavors of Tuscany with the comfort of chicken soup, featuring bacon for added richness. It's a simple, healthy, and veggie-packed meal that everyone will enjoy.

Key Features:

• Cozy and delicious
• Simple to make
• Healthy and veggie-packed

Zuppa Toscana

This creamy soup features Italian sausage, potatoes, and kale in a flavorful broth. It can be made in the slow cooker or Instant Pot for a convenient and satisfying meal.

Key Features:

• Creamy and flavorful broth
• Features Italian sausage, potatoes, and kale
• Easy to make in the slow cooker or Instant Pot

Creamy Chipotle Sausage and Pepper Soup

This dairy-free soup is rich and flavorful, featuring chipotle peppers for a smoky kick. It's ready in just 30 minutes, making it a great option for a quick and easy meal.

Instant Pot Stuffed Pepper Soup

This soup combines the flavors of stuffed peppers in a comforting and easy-to-make soup. It features ground beef (or ground turkey), bell peppers, cauliflower rice, and fire-roasted diced tomatoes. It's also Paleo, Whole30 compliant, and Keto-friendly.

Instant Pot Vegetable Beef Stew

This stew is full of cozy flavor and nurturing ingredients, perfect for a hearty and satisfying meal. It requires less than 15 minutes of prep time.

Read also: Maison Jacynthe Rose Water

Instant Pot Sausage Pizza Soup

This soup combines the flavors of pizza with the comfort of soup, featuring sausage and a tomato-based broth. It requires just a handful of simple ingredients and 10 minutes of prep time.

Instant Pot Keto Chili

This chili is loaded with flavor and perfectly spiced, featuring two different meats for added texture. It's a simple, hands-off meal that comes together with 30 minutes of cook time.

Sausage, Kale and Sweet Potato Soup

This soup is packed with veggies, fresh herbs, sausage, and a flavorful broth with white wine. It can be made in the slow cooker or Instant Pot.

Creamy Carrot and Ginger Soup

This dairy-free and vegan soup is a flavorful and nutritious option that the whole family will enjoy. It can be made in the Instant Pot or on the stovetop.

Instant Pot Borscht Soup

This Eastern European staple is loaded with red beets and vegetables, offering a hearty and nutritious meal.

Instant Pot Broccoli Potato Soup

This soup is creamy and delicious, and so easy to make! It's also Paleo and Whole30 compliant.

Red Curry Soup

This delicious red curry with coconut milk in a creamy soup is both healthy and flavorful. It can be made on the stovetop or in the Instant Pot.

Pumpkin Butternut Squash Bisque

This soup combines the flavors of pumpkin and butternut squash in a creamy and comforting bisque. It's perfect for the holidays or any fall feast.

Nutty Sweet Potato Soup

This soup is filled with nutrients and made with basic pantry staples. It features a creamy texture from coconut milk and nut butter, along with delicious spices and a kick from jalapeño peppers.

Incorporating Soup into a Weight Loss Plan

Soup can be a valuable tool in a weight loss plan due to its low calorie density and high nutrient content. Here are some tips for incorporating soup into your diet:

• Replace High-Calorie Meals: Enjoy a cup of weight loss soup for lunch, as an afternoon snack, or for dinner with a bit of lean protein on the side.
• Control Portions: Be mindful of portion sizes to avoid overeating.
• Choose Low-Sodium Broth: Opt for low-sodium broth to reduce water retention.
• Load Up on Vegetables: Increase the amount of vegetables in your soup to boost fiber and nutrient intake.
• Limit High-Calorie Additions: Avoid adding excessive amounts of cream, cheese, or other high-calorie ingredients.

Benefits of Soup

• Vegetable Intake: Soups are a fantastic way to load up on veggies, helping you meet your daily quota.
• Hydration: Soups are mostly liquid, contributing to your daily hydration needs.
• Immune System Boost: The vegetables, spices, and herbs in soup provide vitamins, minerals, and antioxidants that fight off illness and disease.

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