Last Minute Diet Secret: Souping!


A lot of people ask me my about my diet secrets and tips, which is why I wanted to start doing healthy Sunday cooking posts.
Today I wanted to let you in on another little secret of mine: Souping! Like juicing, but with soup. It’s something I do quite often; before a big event or photoshoot when I want to loose those last couple of pounds. I usually do it for about 4 or 5 days where I only eat (homemade!) broth based soups. I have a bunch of favorites and alternate between chickens, asparagus, beet etc, but today I want to share with you my recipe for soup starters! It’s not too light so it still keeps you full, and packed with veggies it’s extremely nutritious- the perfectly balanced minestrone soup.

***Please keep in mind that I’m not a doctor by any means and I’m not suggesting anyone to do a soup diet, only telling you my experience.


What you will need:

1 or 2 carrots
1 small onion or half of large
1 bunch swiss chard
2 stalks celery
2 C fresh green beans
2 zucchini
1 32oz chicken broth
2 14.5oz cans chopped tomatoes
1 15oz can cannellini beans drained
1/2 C basmati or jasmine rice (optional, for a more hearty meal)
2 cloves garlic chopped
1T Italian seasoning
fresh basil for garnish
Parmesan cheese for garnish
piece of Parmesan cheese rind (optional but if you have some add it for extra deliciousness)
olive oil
salt and pepper

First we’ll get our vegetables ready. Coarsely chop carrots. Chop onion, celery and garlic. Trim stems of Swiss chard and coarsely chop. Partially peel zucchini and cut into 1 inch pieces. Cut green beans into 1 inch pieces. Rinse and drain cannenelli beans and set aside.


Pour a few tablespoons of olive oil in bottom of large soup pot. Add onions, garlic, celery and carrots. Sprinkle on some Italian seasoning and saute for about five minutes until onions are translucent.


Add the green beans and saute on low for about 10 more minutes


Add the chopped Swiss chard and saute for about 10 minutes more. It’s like spinach and will wilt down when cooked so don’t worry that there is too much.


Now you can add the broth, cans of tomatoes, and Parmesan rind (optional). I like to chop the tomatoes a bit more so there will be no large chunks. Bring to a boil and turn down to low boil and simmer for about 20-30 minutes. Fresh green beans take a while to cook (note: You can use frozen beans if you want. If you do, add the green beans in the next step) Season to taste with salt and cracked pepper. You can add a teaspoon or so of chicken boullion instead of salt. Or a great alternative to a lot of salt (and one of my favorite health tips) is squeezing a bit of fresh lemon.


Add the rice and let cook for about 15 minutes, then add the zucchini and cannellini beans. Continue to simmer until the rice and zucchini are cooked. I partially cover my pot so it won’t cook down too much. If it does you can add more broth. I added an extra cup or so of water and a few teaspoons of Knorr chicken boullion.


Top as you like with some basil and a small sprinkle of parmesan cheese. It also tastes amazing the next day and will keep in the fridge for 3-4 days. This makes a large pot of soup. 5-6 servings. Hope you enjoy!

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April 19, 2013
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April 22, 2013

Last Minute Diet Secret: Souping!


  1. Cory Scott says:

    “Souping” is very effective AND delicious!! The recipe looks amazing!
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    Xoxo Cory

  2. Stephany says:

    Trying to switch up my diet and this post is perfect! Will def. try!

  3. Kasia says:

    In USA are such a terrible food products!! I’m from Europe and I could eat only porridge in USA!! hah

  4. LEA HUDSON says:

    It looks really good !!! Good way to eat more veggies :)

  5. Leigh says:

    This looks so good! I love amazing soups!

  6. thank you for this Shea..i was just looking what to do before my photosession

  7. Domonique says:

    This looks delicious! Being gluten free I’m always on the hunt for new tasty recipes, this seems perfect, thanks for sharing :)


  8. Anna says:

    Ooh this looks delicious, I love soups so nutritious and delicious!

  9. Bianca L says:

    huuum, this soup seems to be delicious!

  10. Estelle says:

    Looks yummy will def try this one xx

  11. sahra says:

    yummm! I love soups as a diet aid!

    XO Sahra

  12. Absolutely love your food-related posts!

    Step into Estherina’s World

  13. hannah maggs says:

    Ooooooh this looks delicious, I’ve been looking for soup reciepes as i just got a blender, but this is grat too as no blender needed. you’ve picked such a beautiful range of veggies too, it sounds so tastey!! are there no end to your talents?! x

  14. Such a good idea!

  15. inka.wtkyn says:

    Looks soooo tasty and delicious :) must try this recipe ;)

  16. Rachel says:

    Yum! This looks amazing! I love soup so I might have to give this a try ;)

  17. Heather says:

    This looks really yummy! Question?? Do you eat this for all meals including breakfast on those days?

  18. I love it that you add more new things to your blog!

    I never thought of doing soup instead of juices…

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  19. That looks so delicious and healthy. Perfect way to get well-fed but still fit. Will give this recipe a try the next days!


  20. Thanks for sharing! I’m horrible at making soup, but hopefully this turns out ok. :)

  21. Shea Marie says:

    Hi Heather, No I don’t eat this for breakfast. I never miss breakfast though. I’ll have a shake and some Greek yogurt with fresh fruit and maybe some granola mixed in. The I’ll have soup for lunch and dinner.

  22. Radka says:

    Yummmy it looks delicious! :) Thanks for sharing your tips.

    Radka from

  23. Gull says:

    Oh my god. You guys won’t believe how good this soup comes out. I use a similar recipe(do it without rice, the chard thing and the green beans) and I add fresh herbs and alternate between celery and other veggies. It is great for losing weight. But for a further step, as you go on, take more broth and less veggies! ;-)
    Thank you, Shea, for sharing it with us! :-*

  24. Gull says:

    Amazing recipe. :-*
    I love live love your way of doing the soup! :-D

  25. Shanna says:

    Woah nelly, how about them aeppls!

  26. I’m into souping recently and your recipe look delicious. Looks healthy and light.

  27. sarah says:

    this looks yummy scrummy! will defiantly be in my get fit for summer recipe book ;)


  28. This easy vegetable soup is made with carrots, turnips, leeks, tomatoes and green beans. It’s a nice, hearty vegetable soup recipe that I like to make with beef stock. But if you want to make a vegetarian version, just use vegetable stock instead.

  29. Sophie says:

    hi shea! i am a new reader and just wanted to say THANK YOU for these sunday recipe posts … i’ve already bookmarked about half of them! i love that you are honest about your diet and what you eat, and you have such original ideas. i’d never heard of freezing rice before, nor had i ever thought to squeeze lemon into soup. definitely tips i will be trying out for bikini season! thanks again xx sophie

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