Another healthy option is to opt for Zero Oil Paneer Bean Sprouts and Spring Onion Soup. This is a clear soup which is flavoured with vegetable stock. The nutrition comes from bean sprouts and other veggies like spring onion and baby corn. Both lend crunch too. Here we have used 2 unique spices to perk up the flavour – white pepper powder and little soy sauce. Ready in 8 minutes, it is worth trying once for sure.

Paneer, Bean Sprouts and Spring Onion Soup

How about a protein rich clear soup? Not by way of paneer, but by the addition of rajma. Known as kidney beans these are used most frequently in North Indian cuisine, but here we have explored them as high protein ingredient along with other veggies. Enjoy the freshness of garlic along with onions and spinach that are simmered in water along with delightful tomato puree in Rajma and Spinach Soup. It is truly irresistible. With 31 calories and 3.3 g carbs, it suits diabetes and heart patients both.

Rajma and Spinach Soup ( Soups and Salads Recipe )

Mushrooms are another health-friendly ingredient which cannot be missed out when we talk of healthy soups. Simmered in a delectable stock, the aroma of mushrooms cooked with chopped ginger and spring onion greens will surely bring all the family members on the dining table. For slight crunch and enjoyment we have added whole wheat vermicelli. If you wish you can avoid it or reduce the quantity in Paneer Vermicell and Mushroom Vegetable Broth.

Paneer, Vermicelli and Mushroom Vegetable Broth

Zero Oil Indian Thick Soups

Ah the Minty Green Pea and Corn Soup. Ever thought of making the twain meet? Well, just cook the duo, blend and lace them with mint, and the result is a delectable soup that makes your taste buds squeal with joy! This soup is slightly above 100 calories, but it is highly satiating because of the high fiber (5.8 g per serving) it possess. A bow of fiber rich salad with this soup is enough to square up your meal.

Minty Green Pea and Corn Soup

The highly nourishing sprouts cab weaved into a healthy soup too and that without oil. Moong sprouts with spinach, garlic and salt gives a protein and iron-rich soup, which help boost your haemoglobin levels, while also giving fibre, which keeps you full for longer and aids in weight loss too. Do give Garlicky Moong Sprouts Soup with Spinach a try!

 Garlicky Moong Sprouts Soup with Spinach

Use the creaminess of beet along with cow peas to make a unique soup like Chawli and Beetroot Soup. This combination is The is much more than a flavourful appetiser. A unique garnish of finely chopped onions and tomatoes imparts an interesting mouth-feel to this soup, and gives it a zesty flavour too.

Chawli and Beetroot Soup

Nourishing dals can be used to make soups too! They give protein which nourishes the cells of our body. Protein is also needed to boost many other chemical reactions in the body. So if you do not like the traditional dal with Indian masalas, make up for your protein needs by way of this Hearty Red Lentil Soup. It is mildly spiced up with chilli flakes.

Hearty Red Lentil Soup, Healthy Masoor Dal Soup

Addition of sweet corn to any recipe is usually welcome by all. Here we have teamed it up with capsicum to make Sweet Corn and Capsicum Soup. It definitely has sweet notes because of the use of sweet corn and roasted capsicum. Thickened with little low fat milk, it is a perfect satiating appetizer. So no cornflour, no fat and no cheese, but yet a flavourful soup to be enjoyed. Slightly on a higher side of carb content, but sweet corn is good for a healthy heart. So unless you are on a weight loss diet, you can have this soup occasionally.

Sweet Corn and Capsicum Soup

While these recipes are zero oil or fat free, we do not recommend a complete zero oil or fat free diet. This is because some quantity of fat is needed for our body functions. It is when we consume excess fat, it gets deposited in the body and can be a ladder to many other diseases apart from weight gain and increased waist line. Instead avoid all the fried and processed foods and opt for small quantity (3 to 4 teaspoon) of olive oil, coconut oil or peanut oil. Check out Which Oils are the Healthiest.

We hope you enjoy our other Oil Free Sections listed below.