Vegetarian Vegetable Soup (Prepared with Water) (1 Cup)

Choose a version centered on non-starchy vegetables such as zucchini, spinach, broccoli, mushrooms, cabbage, and green beans; limit potatoes, corn, parsnips, and large amounts of peas.

Add protein to the soup, such as tofu, tempeh, edamame, or lentils, to slow digestion and make the meal more filling.

Include a small serving of healthy fat, such as avocado, olive oil, walnuts, or pumpkin seeds, alongside or stirred into the soup.

Avoid pairing the soup with bread, crackers, rice, noodles, or croutons; if you want a side, choose a small salad with olive-oil dressing instead.

Have a smaller portion of the soup and eat it slowly, especially if it contains starchy vegetables or beans.

Take a gentle 10–20 minute walk after eating to help reduce the post-meal rise.