7 Day Soup Diet Recipe
Revitalize your week with the hearty and wholesome 7 Day Soup Diet Recipe—a nutrient-packed, low-calorie vegetable soup perfect for meal prepping or kickstarting healthier eating habits. Brimming with fresh produce like green cabbage, bell peppers, carrots, and spinach, this vibrant soup is infused with aromatic garlic, Italian seasoning, and a subtle kick from optional red pepper flakes. Simmered in a flavorful base of low-sodium broth and diced tomatoes, it delivers bold taste while supporting weight loss goals. Ready in under an hour, this comforting soup is not only satisfying and versatile, but also great for detoxifying and nourishing your body over a weeklong journey. Garnish with parsley or cilantro for a fresh finish, and enjoy guilt-free indulgence with this easy-to-make recipe! Perfect for clean eating, healthy meal plans, and those seeking a delicious, veggie-packed reset.
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Recipe Information
Ingredients
- 6 medium white or yellow onion
- 2 large green bell peppers
- 1 bunch celery stalks
- 5 medium carrots
- 1 head green cabbage
- 2 15-ounce cans canned diced tomatoes
- 8 cups low-sodium vegetable or chicken broth
- 4 cups fresh spinach
- 4 large garlic cloves
- 2 tablespoons olive oil
- 1 tablespoon Italian seasoning
- 1.5 teaspoons salt
- 1 teaspoon black pepper
- 0.5 teaspoons red pepper flakes (optional)
- 2 tablespoons parsley or cilantro (for garnish)
Instructions
Peel and chop the onions, green bell peppers, and garlic cloves into small, bite-sized pieces.
Wash and slice the celery and carrots into 1/2-inch pieces. Remove the core from the cabbage and chop it into small chunks.
In a large stockpot, heat the olive oil over medium heat. Add the onions, garlic, and green peppers, and sauté for about 5 minutes until softened and fragrant.
Stir in the celery, carrots, and cabbage, and cook for another 5 minutes, stirring occasionally.
Add the diced tomatoes (along with their juices), vegetable or chicken broth, Italian seasoning, salt, black pepper, and optional red pepper flakes. Stir well to combine.
Cover the pot with a lid and bring the soup to a boil. Once boiling, reduce the heat to low and let it simmer gently for 25-30 minutes, or until the vegetables are tender.
Stir in the fresh spinach and let it wilt into the soup for the last 5 minutes of cooking.
Taste the soup and adjust the seasoning with additional salt or pepper, if needed.
Serve the soup warm. Garnish with freshly chopped parsley or cilantro before serving, if desired.
Nutrition Facts
Calories |
1442 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 61.5 g | 79% | |
| Saturated Fat | 11.4 g | 57% | |
| Polyunsaturated Fat | 10.3 g | ||
| Cholesterol | 17 mg | 6% | |
| Sodium | 6510 mg | 283% | |
| Total Carbohydrate | 193.7 g | 70% | |
| Dietary Fiber | 62.5 g | 223% | |
| Total Sugars | 95.4 g | ||
| Protein | 41.0 g | 82% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1126 mg | 87% | |
| Iron | 19.0 mg | 106% | |
| Potassium | 6477 mg | 138% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
