Weight loss green soup is a light, nourishing, and refreshing green soup made with bottle gourd, spring onions, coriander, and mint. Perfect for anyone seeking a wholesome, low-calorie meal that supports healthy weight loss.
If you enjoy such recipes, don't miss my 3c soup & watermelon weight‑loss smoothie on the blog.
🔍 Quick Look: Bottle Gourd Soup
- ⏱️ Prep Time: 15 minutes
- 🍳Servings: 3
- 📊 Calories: ~19kcal per serving
- ⭐ Difficulty: Easy + all handy ingredients
- 📌 Pro Tip: Don't strain the soup if you want to enjoy the maximum effect of mint and calabash
What is green soup?
Green soup is a nutrient-dense, vibrant soup made from fresh green vegetables, including bottle gourd, spinach, kale, broccoli, cauliflower, Brussels sprouts, and other leafy greens. Its naturally green color comes from leafy greens, which are packed with iron, vitamins, antioxidants, and fibre.
These greens help protect the body from free‑radical damage, keep you full for longer, and are naturally low in calories and carbohydrates, making green soup an excellent choice for a belly‑fat‑burning diet.
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Benefits of this lauki green soup
Low Caloric Value: Only 30 kcal per serving - enjoy without restriction.
Low Glycemic Index: Bottle gourd has a GI of 15, meaning it releases glucose slowly, preventing sugar spikes and sudden hunger.
Rich in Fibre: Spring onions, coriander, mint, and lauki keep you full and reduce cravings.
Improves Digestion The natural fibre in greens acts as a gentle laxative, preventing constipation and supporting gut health.
Note: Soup alone won't cause weight loss. Pair it with a balanced diet, regular exercise, and mindful eating habits for the best results.
How does green soup help with weight loss?
This (bottle gourd) lauki soup is a plant-based, low-calorie, high-fiber soup that nourishes your body while supporting weight loss. You can prepare it with any greens like spinach, kale, zucchini, celery, etc.
Here's why this soup works:
Light & easy to digest
Bottle gourd and other greens help flush out toxins, support digestion, and keep your stomach light.
High fibre + high water content
This combination keeps you full for longer, reducing cravings and unnecessary snacking.
Low in calories & carbs
At just 19 kcal per serving, you can enjoy this soup freely without worrying about calorie overload.
Supports belly‑fat reduction
Regular consumption of this watery, fibre‑rich soup helps curb appetite and supports fat loss, especially around the midsection.
This is undoubtedly an amazing bottle gourd soup for quick weight loss. If you are trying to burn belly fat, this ghiya soup should definitely be a part of your daily diet.
Ingredients
To prepare leafy green vegetable soup or calabash soup, you require these ingredients:
Bottle gourd (calabash) - The healthiest vegetable, high in water and fibre content. Moreover, its low glycemic index and caloric value make it the perfect option to include in weight loss recipes.
Green onion - Add a punch of flavour, and they are full of fibre and antioxidants.
Mint leaves - Mint gives the soup its fresh, cooling flavour and also supports digestion. I use the same garden‑fresh mint in my strawberry mint cooler, watermelon mint cooler, and lemon mint tea recipes. Great options if you enjoy mint‑based drinks.
Coriander (cilantro) - Provides a good source of vitamins and dietary fibre.
Cumin seeds - These are carminative (relieves flatulence) and thereby aid digestion and reduce bloating.
See the recipe card for quantities
How to make bottle gourd green soup?
Heat oil in a pan. Add cumin seeds and turn them aromatic over low heat.
Once the cumin seeds turn brown, sauté greens by adding them one by one, starting with green onions, bottle gourd, and coriander. Keep the heat low to medium.
After sautéing the calabash with the other greens, pour in 3 cups of water. Cover the pan and let it boil for 8-10 minutes, then reduce the heat and simmer for another 2 minutes. Allow the mixture to cool slightly before blending.
Transfer the boiled greens to a blender. Add mint leaves, lemon juice, and salt. Blend into a smooth puree.
Warm the soup again and adjust the thickness as desired. Top with nuts, seeds, edible flowers, or finely chopped coriander. A refreshing, low-calorie green soup is ready to serve!
Storage
Keep the soup in an airtight container in the fridge for 1-2 days. Since it's a light, veggie‑based soup, it may thicken slightly as it sits. Just add a little water or broth while reheating.
Variations
Replace the water with low‑sodium vegetable broth for a richer, deeper flavour while still keeping the soup light and healthy.
For a non‑vegetarian option, you can use low‑sodium chicken broth. It adds warmth and savouriness without making the soup heavy. Choose a clear, light broth to maintain the weight‑loss benefits.
Swap some of the lauki with zucchini, broccoli, or cauliflower florets for a more fibre‑rich, filling version.
FAQs
Soup can support belly‑fat loss, especially when it's light, low in calories, and rich in fibre. It works best when paired with healthy habits like yoga, brisk walking, swimming, gardening, or cycling.
Not all soups are weight‑loss friendly. If a soup is high in cream, sugar, sodium, or calories, it won't help you reach your goals.
This green soup, made with lauki and other greens, is naturally watery, low in calories, and high in fibre. It keeps you full for longer, reduces cravings for junk food, and helps maintain a calorie deficit, making it an excellent choice for a weight‑loss diet.
Yes, you can as long as the toppings are light, healthy, and low in calories. Great options include roasted seeds, air‑fried veggies, zucchini slices, cherry tomatoes, fresh fruits, and toasted nuts.
Avoid heavy toppings like cream, butter, cheese, or croutons, as they add unnecessary calories and reduce the fat‑burning benefits of the soup.
Tips
This soup is meant to be light and slightly watery. Feel free to adjust the consistency.
For extra flavour, you can replace the water with low‑sodium vegetable broth or a light soup base.
Sautéing on low heat enhances sweetness and flavour.
Avoid straining after blending to retain nutrients.
Skip heavy toppings like cream, cheese, or croutons if your goal is weight loss.
More Low-Calorie Recipes
Try these other low-calorie recipes!
Follow me on YouTube, Pinterest, Facebook, TikTok, Flipboard, and Instagram for more! If you try this low-calorie lauki soup, do comment on the blog or tag on Instagram #tipsnrecipes
🧾Recipe
Weight‑Loss Green Soup with Bottle Gourd (Easy Lauki Soup)
↑ Click stars to rate now!
Equipment
- Saucepan
- Blender/ Mixer
Ingredients
- 1 teaspoon Oil
- 1 teaspoon Cumin seeds
- 2 Scallions (green onions)
- 1 bunch Coriander leaves
- 1 Bottle gourd (calabash)
- 1 teaspoon Black salt
- 1 tablespoon Lemon juice
- 3 cup Water
Instructions
- Roughly chop green onions and bottle gourd (calabash) after thoroughly washing all the greens.
- Heat oil in a pan, add cumin seeds. Turn them aromatic.
- Sauté greens by adding them one by one, starting with green onions, bottle gourd, and coriander. Keep the heat low to medium.
- Pour in 3 cups of water, cover with a lid, and cook for 5-8 mins on high heat. Simmer it for 2-3 mins on low heat.
- Let it cool. Transfer it to a blender along with fresh mint, salt, and lemon juice.
- Blend it into a smooth mixture. Adjust the consistency.
- Transfer it to a saucepan to reheat and serve warm.
Video
Notes
- This soup is meant to be light and slightly watery. Feel free to adjust the consistency.
- Sautéing on low heat enhances sweetness and flavour.
- For extra flavour, you can replace the water with low‑sodium vegetable broth or a light soup base.
- Avoid straining after blending to retain nutrients.
- Skip heavy toppings like cream, cheese, or croutons if your goal is weight loss.
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Nutrition
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Dorian Lagos says
Not the greatest soup when made as indicated. I re-made this with my own variation using spinach, parsley, green onions, leaks, other green veggies, with beef broth, well blended and it was much tastier and presented well at a dinner party. Thanks for the inspiration.
Abhi says
Thanks, Dorian, for taking the time to share your honest feedback! I love how you creatively adapted the recipe to suit your taste and made it perfect for a dinner party. My original recipe is designed as a light, plant-based soup specifically for weight loss, but it’s great to see how versatile it can be. I appreciate you sharing your version!
Addie says
Easy, healthy and delicious! My kinda meal!
Abhi says
Thanks, Addie!
Luca says
Such a simple and great healthy soup!
Akshita says
Looks like a very healthy but yummy soup recipe!
Abhi says
Thanks, Akshita!
Cindy Mom the Lunch Lady says
I love the simplicity of this pre-dinner soup!
Abhi says
Thank you so much 😊
Jeannie says
really great to have when Im trying to cleanse as well I alternate it with green juice so I still get all the nutrients and yes its rich in iron and protein too.
Abhi says
Thank you so much!!
Anandhi says
👌
Abhi says
I'm glad you liked it!
Vani says
Superb
Abhi says
Thanks, Vani!