Lauki Soup Recipe: A Healthy, Low-Calorie Elixir for Weight Loss
Packed with water, fiber, and essential nutrients, it’s now gaining popularity among fitness enthusiasts, dieticians, and anyone looking to improve their overall health.
In this comprehensive guide, we’ll dive deep into the recipe, explore the benefits of lauki soup, understand lauki soup calories, and learn exactly how to make soup for weight loss at home.
What is Lauki Soup?
Lauki soup is a warm, comforting, and nutritious dish made from bottle gourd. It’s incredibly easy to digest, making it suitable for all age groups—from toddlers to seniors. This light and hydrating soup can be spiced up or kept mild depending on your taste, and it serves as an excellent low-calorie meal, especially when you’re trying to eat clean.
Table of Contents
Health Benefits of Lauki Soup
if you are thinking about how to lose weight fast, than start with this amazing and healthy lauki soup.
1.Low in calories, high in nutrition: One of the biggest advantages is its calorie profile.
2.Rich in dietary fiber: This helps improve digestion, prevent constipation, and keep you fuller for longer.
3.Hydrating: Lauki has about 90 percent of water keeping of hydrated and removes toxins.
4.Supports heart health: It’s known to regulate blood pressure and reduce bad cholesterol levels.
Good for the liver and kidneys: Acts as a natural detoxifier.
Ideal for weight loss: The soup’s low calorie count and high fiber make it a perfect addition to a weight-loss diet.
Why Choose Lauki Soup for Weight Loss?
If you’re on a fat-loss mission, lauki soup for weight loss can be a game changer. Here’s why:
Low in fat and carbs
Fills you up without adding bulk
Reduces bloating, thanks to its diuretic properties
Drinking a bowl of lauki soup before dinner can reduce your appetite, prevent overeating, and still keep you satisfied.
Soup Calories: Guilt-Free Goodness
So, how many calories in lauki soup?
On average, one bowl (approx. 200–250 ml) of homemade soup contains only 60–80 calories. And if you skip oil and cream, you can reduce this further to under 50 calories per serving—perfect for calorie tracking and clean eating.
lauki soup recipe
Lauki Soup Recipe: A Healthy, Low-Calorie Elixir for Weight Loss
Equipment
- 1 pressure cooker
- 1 blender
Ingredients
- 1 medium lauki bottle gourd, peeled and diced
- 1 small onion optional
- 1 garlic clove
- ½ inch piece of ginger
- 1 tsp cumin seeds
- ½ tsp black pepper
- Salt to taste
- 1 tsp olive oil or ghee
- 3 cups of water
Instructions
Step 1: Prepare the Lauki
- Peel, deseed (if needed), and chop the lauki into small cubes, onion, ginger, garlic, and some green chillies. The fresher, the better.
Step 2: Sauté the Flavors
- In a pressure cooker, heat oil or ghee. Add cumin seeds, then sauté chopped garlic, ginger, and onion until fragrant.
Step 3: Add Lauki and Simmer
- Add the chopped lauki, stir for 2–3 minutes, then pour in water. Add salt and black pepper. Close the lid and cook for 2 whistles if using a pressure cooker, or simmer for 15–20 minutes in a regular pot until soft.
Step 4: Blend it Smooth
- Let it cool slightly, then blend until smooth. Reheat and adjust seasoning as needed.
Step 5: Garnish and Serve
- Pour into bowls, top with coriander, and a dash of lemon juice if desired.
Now you know how to make soup for weight loss in the easiest way possible!
Variations of Lauki Soup Recipe
Want to keep things interesting? Try these tasty twists:
Spicy Soup – Add green chili or red chili flakes for heat
Creamy Soup – Stir in coconut milk or almond milk for a dairy-free creamy texture
Lauki-Carrot Combo – Add chopped
Other Healthy Soups for Weight Loss
1. Tomato Soup (Without Cream)
Tomato soup is a classic comfort food, but when prepared without cream or sugar, it becomes a powerful tool for weight management. Tomatoes are rich in lycopene, an antioxidant that helps reduce inflammation and promote fat loss.
Why it works:
- Very low in calories (~35–50 kcal per bowl)
- Supports cardiovascular health
- Easy to digest and filling when spiced right
Add a dash of black pepper and fresh basil for added metabolism support.
2. Cabbage Soup
Popularized by various “cabbage soup diets,” this soup is a low-calorie, high-volume food that can help you feel full without overeating.
What makes cabbage soup effective:
- High fiber content to support digestion
- Naturally low in fat and carbohydrates
- Detoxifying and gut-friendly
Include carrots, beans, and celery to make it more flavorful and nutrient-dense.
3. Carrot-Ginger Soup
A vibrant orange bowl of carrot soup not only lifts your mood but also boosts your immune system and digestive health. Ginger adds anti-inflammatory properties and helps in digestion, making this a dual-purpose soup.
Perks of carrot-ginger soup:
- Rich in beta-carotene and antioxidants
- Light on the stomach
- Warming and good for cold seasons
Use coconut milk or oats for a creamy texture without dairy.
4. Spinach Soup
Spinach soup is a powerhouse of iron, magnesium, and fiber. It’s incredibly low in calories and great for boosting your energy during weight loss phases.
Why spinach soup is great:
- Promotes healthy metabolism
- Fights fatigue and iron deficiency
- Cleanses the digestive tract
Add a pinch of nutmeg or lemon juice to enhance the flavor naturally.
5. Moong Dal (Yellow Lentil) Soup
For those looking for protein-packed yet light soups, moong dal soup is perfect. It’s a traditional Indian soup made from yellow split lentils.
Benefits of moong dal soup:
- High in plant-based protein and fiber
- Keeps you full for longer
- Easy to digest and gentle on the stomach
Pair it with a small salad or have it as a post-workout meal.
6. Broccoli Soup
Broccoli is often considered a superfood due to its high nutrient density and cancer-fighting compounds. A simple, dairy-free broccoli soup can be very filling and beneficial for fat loss.
Why broccoli soup works:
- High fiber and vitamin C content
- Supports liver detox
- Helps control blood sugar
Blend steamed broccoli with garlic, onion, and vegetable stock for a creamy texture without the calories.
7. Pumpkin Soup
Rich in beta-carotene, fiber, and potassium, pumpkin soup is not only comforting but also excellent for digestion and fullness.
Pumpkin soup perks:
- Low calorie and low fat
- Helps reduce appetite naturally
- Promotes healthy skin and vision
Avoid cream; use almond or coconut milk for a weight-loss-friendly version.
8. Beetroot Soup
Beets are loaded with nitrates that improve blood flow and stamina, making beetroot soup ideal for those who exercise regularly or want to boost endurance during workouts.
Beetroot soup benefits:
- Supports liver detoxification
- Aids in reducing water retention
- Boosts energy and stamina
Add ginger or black pepper to balance the earthy flavor.
9. Mixed Vegetable Clear Soup
This one’s a go-to for quick, healthy meals. It includes a mix of carrots, beans, bell peppers, cabbage, and sometimes tofu.
Why it’s great for weight loss:
- High fiber and low in calories
- Helps clear out toxins
- Easy to make and very customizable
Use vegetable stock and season with ginger, garlic, and soy sauce (in moderation) for a flavorful bowl.
Tips to Maximize Weight Loss with Soups
- Avoid cream, butter, or heavy thickeners
- Stick to fresh, seasonal vegetables
- Add herbs like coriander, mint, or basil for natural flavor
- Drink soup before meals to reduce overall calorie intake
- Always watch sodium levels—use minimal salt or low-sodium broth
Conclusion: Soups That Heal and Slim
If you’re serious about healthy eating and sustainable weight loss, adding one or two of these soups to your daily routine can make a significant difference. From lauki soup for weight loss to carrot-ginger soup that boosts digestion, there’s something for every palate and dietary need.
Soups are more than just starters—they can be complete meals when made with intention. They’re warm, satisfying, and nourishing without being calorie-heavy. Whether you’re aiming to slim down or just stay healthy, these 10 healthy soups are a smart and delicious way to support your goals.
