Sweat the onions, garlic, and chayote squash for 3 minutes under medium-low heat.
Add tomatoes, tomato puree, cumin, chili powder, cayenne, and dried thyme.
Continue sweating the ingredients for 2 minutes under low heat.
Add a cup of quinoa and continue sautéing for 30 seconds on medium-high heat.
Stir in sweetcorn kernels.
Add vegetable stock and water; bring the mixture to a boil.
Reduce the heat to low heat and simmer for 30 minutes.
Season with salt and pepper to taste.
Add a splash of a freshly squeezed lemon.
Serve together with a slice of bread or serve as is.
You can use carrots instead of chayote squash.
If you want an Asian vibe to the soup, you may want to add a cup of shiitake mushrooms.
slimmingworld, soup, Speedsoup
Our Slimming World Speed Soup Recipe
There's nothing better than a good old bowl of soup with a hunk of bread when it is cold outside, and what's even better is when it's healthy and can help you lose weight.
The idea of this wonderful soup is that you can fill it with any vegetables you have in your house, making it a great way to make sure you hit your veggie goal every day and get the nutrients you need while losing weight.
What makes this recipe even better, is when you experiment with flavours too such as adding shiitake mushrooms as we mentioned above for an Asian twist or an extra teaspoon of cayenne pepper for a more spicy finish.
Why Is Soup Good For Weight Loss?
You might be wondering, why is this slimming world speed soup good for weight loss in comparison to maybe slimming world chicken (which is also a healthy meal, don't get us wrong).
Well, that's because soup is mainly water-based and stays low calorie due to the fact its made of mainly veggie-based foods.
Choosing a soup-like our recipe above which has a variety of veggies in is a great way to fill up on fibre, and you can even add some beans or shredded chicken to get some sources of lean protein in (we will get on to some more variations later).
This allows you to stay satisfied with your meal and avoid choosing a bowl of high-calorie rice or pasta based dish instead, helping you keep your meals low calorie yet healthy.
You can also choose low-calorie soup as a healthy snack and avoid reaching for the biscuits or hot chocolate which can be packed full of sugar and milk, this will also keep you full for longer.
What Soups Should I Avoid?
Now you know soup can be a great way to aid weight loss in your slimming world journey, you should also know that not all soups are healthy before getting carried away.
Some soups can easily equal a high-calorie meal like pizza once you add in croutons or cheese. We have listed out some great healthy soups to choose from or make below like our recipe above and some soups to avoid if you want to keep your meal healthy.
Low-calorie soup ideas
Vegetable soup (like our recipe above).
Carrot and tomato soup.
Chili bean soup.
High-calorie soups to avoid
Cream-based soups such as 'cream of mushroom'.
Chicken noodle soup (creamy based).
Broccoli and cheddar soup.
That's not to say these soups can't be made healthy by reducing the cream or switching to low-fat add-ins, but they should be avoided if your looking to lose weight in comparison to veggie-based soups such as our slimming world fast soup recipe above.
Cream and cheddar soups can pack in fat and calories without you knowing, these soups additionally tend to be very high in sodium which can lead to you retaining water and bloating.
Can I Add Variations To My Slimming World Speed Soup?
The beauty of this soup is that you can mix up your veggies based on your preference or what's in season. Just ensure that you are not adding in any high calories naughty extras such as croutons, or please do if your syns allow!
We have listed out a couple of variations you could add to our recipe above to make this recipe suit you better.
Healthy Soup Additions
Spices and herbs - Spices and herbs are a great low-calorie way to make your soup better tasting, adding some oregano can make your soup more Italian while adding curry spices could make it taste less boring.
Greek yoghurt - If you love creamy soup but don't want the high fat and calories from normal cream you could try adding greek yoghurt to your soup to make it thicker and more creamy, this also is a great way to add in a low-calorie protein source to your soup.
Greens - A handful of spinach right at the end of cooking your soup is a perfect way to add more nutrients to your soup. You can additionally add something like peas if you are not a fan of spinach.
Shredded chicken breast - Cook up a chicken breast and shred it into your soup. This is a good addition protein wise and can compliment your veggies.
White beans - White beans can give a great source of protein to your soup and additional protein if you want to bulk out your meal a little more.
Soup Additions To Avoid
High sodium stock cubes - Stock cubes are an excellent way to add flavour to your soup, we even mentioned the addition in our slimming word fast soup recipe above, however, you should try to ensure you only use low-sodium stock cubes when possible as these little squares can pack lots of sodium into your soup without you knowing.
Heavy cream - As we mentioned above in the list of soup types you should be avoiding, adding cream to your soup is a sure way to make it high in calories and fat, instead, opt for green yoghurt as we mentioned above.
Sausage - Sausages may be delicious in a soup but can add a lot of fat and calories if you're not careful. We recommend sticking to low-calorie white meat instead of chicken breast.
Cheese - Depending on how much you add, the addition of cheddar to your soup could add up to 200 calories if you are not careful.
Tortilla strips - Adding tortilla strips into your soup can calculate a lot of empty calories and carbs which easily can make a healthy soup unhealthy.
Flour - White flour is a common addition in a soup if you are trying to add thickness and stodge to your meal, this ingredient however should be avoided if you are trying to lose weight.
Croutons - A handful of croutons can add empty calories and lots of sodium to your soup, avoid at all costs or add a few handmade low sodium ones instead if you want an extra crunch.
Can I Make This Soup In a Soup Maker?
Yes, this soup can be easily modified to be made in a soup maker rather than on the hob in a saucepan. Deciding to make this recipe in a soup maker rather than in a pan will allow you to spend less time sautéing your ingredients beforehand.
We have listed the basic steps below for making our slimming world speed soup in a soup maker below.
Peel and cut all your veggies into small pieces in preparation for them to be put into your soup maker.
Push down your ingredients and cover every square inch of your soup maker, making sure they have spread an even layer, this way you will be able to pack in as many ingredients as possible.
Throw in the rest of your ingredients such as the stock, tinned tomatoes, sweetcorn and spices then put the lid back on your soupmaker and allow the ingredients to cook as they would in a pan.
Season with salt and pepper at the end and squeeze some lemon in for a zing.
If you want to make this soup in bulk for a lot of people then you could even make it in something like an instant pot or a slow cooker rather than a smaller soup maker if your model is not large enough.
Is It Possible To Freeze This Soup?
Yes, if you make this soup in bulk and freeze it down it can be perfect for lazy lunches during the week where you don't have time to cook but want to eat something low calorie and healthy.
Just simply allow the soup to cool after cooking and place the extra soup in airtight containers for freezing.
Tips For Making The Best Slimming World Fast Soup
Now we know all the healthy variations and methods you can cook our best slimming world fast soup in, we have put together a few tips below to help you make the best version of this soup at home.
Think about the cooking times - If you decide to add a harder vegetable to your soup then you should change the cooking time accordingly. For example, if you decided to add carrot into this soup then you should start frying it at the same time as the onion and garlic.
Sweat your veggies first - Sautéing your veggies first as we have in our recipe above allows you to get the best flavour possible in your soup while it simmers, veggies such as onion and garlic release smell and flavour while they soften at the start of your soup making.
Cut your veggies well - One of the best things about making soup is that it doesn't require too much fancy cutting, and you can just throw all your ingredients in the pan together and voila. However, this doesn't mean you shouldn't cut up your vegetables well, especially greens such as spinach otherwise these will be very hard to eat if you don't blend your soup.
Simmer don't boil - Boiling your soup for the whole cooking time will ruin the flavour and cook your veggies too fast, meaning the result will be very mushy.
Don't add too much salt - Remember, you will already have salt in your soup from the stock cube you used, adding too much salt can completely ruin the whole flavour of it.
Make it in advance - Ever made soup before, left it in the fridge overnight and it tastes ten times more amazing when reheated the next day? That's because you have given the soup time for the flavours to almost 'marinate', resulting in a more flavourful soup, try making your soup in advance when possible.
Blend it for pasta - Our slimming world speed soup recipe can even be used with pasta for a healthy weekday meal!
Use the best stock - The stock you use in your soup can determine the whole flavour of your meal, use low sodium yet high-quality stock for the best results as this is what your veggies will be simmering in.
Overall, eating healthy and staying on track with your slimming world plan doesn't have to be hard when you can make delicious soups like this, whether, in your soup maker or pan, this recipe is pretty fool-proof.
We also recommend adding in your veggies depending on your preference or what you have in the house to make this soup unique. You should make this recipe in bulk too if you want a stash of tasty weekday lunches stored away in your freezer for when you need them.
Let us know if you liked this recipe below and what your favourite add in's are.
Happy soup making!
Jennifer is a certified nutritionist and weight loss coach with a Master's in Nutrition from Cambridge. With over 10 years experience, she shares healthy recipes and science-backed slimming tips on SheCooksSheEats to help people reach their wellness goals. Jennifer stays up-to-date by regularly attending conferences and continuing her nutrition education. She aims to provide research-backed advice to inspire balanced, happy living.