Healthy Diet Vegetable Soups

These healthy diet soups offer many benefits to the entire body.

Pumpkin Soup

Preparation time: 00: 20 Cooking time: 00: 35


2 pounds pumpkin

2 quarts water

1 chicken breast (optional)

2 medium irish potatoes

2 cloves garlic

2 stalks green onion (scallion)

2 sprigs thyme ( or 1 Tsp crushed thyme)

1 medium tomato

1 celery stalk

1 large turnip (or 2 medium)

1 cup coconut milk

1 small onion

Salt to taste (and or 1 pack flavored soup mix)


Wash pumpkin and chop in large chunks

Wash, peel and chop potatoes in 1 inch chunks

Wash chicken and chop into 1 inch squares (optional)

Wash and chop other vegetables

Put water in large soup pot and add chicken chunks

Add pumpkin and potatoes and boil until soft

Remove from pot

Use a spoon to scoop pumpkin from the skin

Mash pumpkin and put it back into the pot

Mash potatoes and put it back into the pot

(You may mash pumpkin and potatoes through a sieve or a strainer for a smooth texture)

Add diced turnips, tomato, onion, scallion and thyme

Add coconut milk and salt to taste (and or flavored soup mix)

Stir and simmer over low heat for 15 - 20 minutes or until ingredients are cooked

(You may adjust seasoning to taste)

Makes 6 or more servings

Serve hot and enjoy this healthy diet soup.

Pepper Pot Soup

Preparation time: 00: 15 Cooking time: 00: 40


12 cups water 

1 pound chicken breast (soup meat or ham hock may also be used)

3 cups chopped spinach 

2 cups kale (chopped)

1 cup chopped okra 

1 large potato

1 cup eggplant (chopped)

1 medium onion

3 stalks green onion (scallion)

3 cups coconut milk

1 pack flavored soup mix

2 sprigs thyme (or 1/2 Tsp)

1 clove garlic (crushed)

1 chili pepper (Use less for desired taste)

Pinch of salt


Wash and chop chicken (other meat) in 1 inch chunks

Wash, peel and chop potato, scallion and onion

Wash and chop eggplant, okra and pepper

Wash and chop spinach and kale (very fine)

Put water in a soup pot and bring to a boil

Add chicken (or other meat) and boil for 15 minutes

Add potato and cook for 5 minutes

Put spinach, kale, okra and eggplant in a saucepan

Steam for about 10 minutes (without water)

Push steamed vegetables through a sieve 

Put pureed vegetables in soup pot and stir

Add soup mix, chopped onion, scallion, thyme and pepper

Add coconut milk

Taste for flavor; add more boiling water and salt if needed

Stir and simmer for 15 minutes or until soup appears to be thickened

Serves 6 or more healthy diet bowls of soup

Vegetable Soup

Preparation time: 00: 10 Cooking time: 00: 40


1 pound chicken breast

1/2 pound pumpkin

12 cups water

5 medium carrots

3 turnips

2 stalks celery

3 sprigs thyme

3 stalks green onion (scallion)

1 pack flavored soup mix

Pinch of salt

1/2 chili Pepper (optional)


Wash and cut chicken in 1 inch chunks

Wash and chop vegetables

Put water in soup pot and bring to a boil

Add chicken and boil for 15 minutes

Add vegetables to pot and boil for 10 minutes

Add flavored soup mix, thyme, scallion, and pepper

Simmer for 7 - 10 minutes

Taste for flavor and adjust (Add boiling water and salt if needed)

Serves 6 or more bowls of healthy diet soup

Chicken Broth

Preparation time: 00: 10 Cooking time: 00: 25


1/2 pound chicken breast (cut in thin slices)

2 cups water

1 Tsp rice

1 small onion (or 1/2 medium onion)

1 sprig parsley

1 bay leaf

Pinch of salt

Pepper to taste (optional)


Wash chicken and cut into long thin strips

Put water, chicken and rice in a sauce pan

Bring to a boil

Add all other ingredients

Cover sauce pan and simmer under medium low heat until chicken is tender

Strain then taste (adjust to desired taste)

Put aside to cool

Skim and discard any fat formed on top

Serve and enjoy this light healthy diet broth.

(You may also have this broth warm or hot.)

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