5 No-Cook Soups That Slim

Soup may seem like the last thing you want on a steamy summer day, but you'll change your mind when you see these easy recipes. For starters, all five soups are chilled, so they're a perfect way to cool off when the mercury rises. They're also made with the season's freshest produce and require zero cooking. Best of all, each bowl contains nutrients with proven slimming powers—plus they're all less than 240 calories per serving, so they'll help you stay slender for bathing suit season. Go ahead, grab a spoon!

Miso Soup With Vegetables and Tofu

miso

Tofu is a surprisingly rich source of calcium, which may discourage your body from storing fat, especially in the tummy region. Break out the bikini!

Serves 4
2 1/2 tbsp red miso (or more to taste)
1 large clove garlic, chopped
1 tsp finely grated ginger
1 1/2 tbsp rice wine vinegar, divided
1/2 lb firm tofu, cut into cubes
1/4 lb snow peas, trimmed
4 large radishes, thinly sliced
4 scallions, thinly sliced
1 cup pea shoots, sunflower sprouts or radish sprouts
2 tsp toasted sesame oil

Blend miso with garlic, ginger, 1 cup cool water and 1 tbsp vinegar in a food processor until smooth. Transfer miso broth to a bowl; stir in 2 cups cool water. Divide broth, tofu, snow peas, radishes and scallions among 4 bowls. Toss pea shoots with remaining 1/2 tbsp vinegar and oil; garnish each bowl before serving.

THE SKINNY 123 calories per serving, 5 g fat (0 g saturated), 11 g carbs, 2 g fiber, 7 g protein

Avocado-Lime Soup With Chipotle Chile

avocado


Yes, avocado is high in fat, but it's the good, monounsaturated kind that helps increase satiety so you feel full with fewer calories.

Serves 4
2 ripe avocados, cubed
2/3 cup chopped red onion
2 large cloves garlic, chopped
2 tsp chopped canned chipotle chiles in adobo sauce
3/4 tsp salt
1/2 tsp ground cumin
2 1/2 cups nonfat plain yogurt
1/4 cup chopped fresh cilantro
3 tbsp fresh lime juice
4 lime-flavored (or plain) tortilla chips
1/4 cup store-bought salsa

Pulse avocados, onion, garlic, chiles, salt and cumin in a food processor until pureed. Add yogurt and cilantro; pulse until well combined. Transfer avocado mixture to a bowl. Stir in 1/2 cup ice water and lime juice. (Thin with more water if desired.) Cover and chill until cold, 1 hour. Divide soup among 4 bowls; garnish with chips and salsa before serving.

THE SKINNY 225 calories per serving, 11 g fat (2 g saturated), 23 g carbs, 5 g fiber, 11 g protein

Mango-Ginger-Curry Soup With Shrimp

mango


A bowl of this succulent soup can help you burn up to 30 percent more fat during a later workout, courtesy of the vitamin C in subtly sweet mangoes.

Serves 4
2 ripe mangos (about 1 lb each), peeled and cubed
1/2 cup chopped shallots
1 large clove garlic, chopped
1 tsp finely grated ginger
1/2 tsp curry powder (or more to taste)
1/2 tsp salt
1 can (13.6 oz) light coconut milk
1/2 cup coconut water
3 1/2 tbsp fresh lime juice (or more to taste)
1 cup cooked, diced shrimp
3 tbsp chopped fresh cilantro

Pulse mangoes, shallots, garlic, ginger, curry powder and salt in a food processor until pureed. Add coconut milk; pulse un-til well combined. Transfer mango mixture to a bowl; stir
in coconut water and lime juice. (Thin with tap water if desired.) Cover and chill until cold, 1 hour. Divide among 4 bowls; garnish with shrimp and cilantro before serving.

THE SKINNY 239 calories per serving, 6 g fat (5 g saturated), 44 g carbs, 4 g fiber, 9 g protein

Orange-Scented Beet Soup With Chives

orange

Beets and apples add filling fiber to each bowl; plus, apples' antioxidants may help prevent metabolic syndrome, a condition characterized by excess belly fat.

Serves 4
2 cans (14.5 oz each) sliced beets, drained (reserve liquid)
1 McIntosh apple, peeled, cored and chopped
1/4 cup chopped shallots
1 tsp brown sugar
Grated zest of 1 orange
1/4 tsp salt
1/2 cup orange juice
2 tbsp balsamic vinegar
2 tsp fresh lemon juice
2 tbsp chopped fresh chives
2 oz goat cheese

Pulse beets, apple, shallots, sugar, zest and salt in a food processor until pureed. Add reserved beet liquid; pulse until smooth. Transfer beet mixture to a bowl; stir in orange juice, vinegar and lemon juice. Cover and chill until cold, 1 hour. Divide among 4 bowls; garnish with chives and cheese before serving.

THE SKINNY 153 calories per serving, 3 g fat (2 g saturated), 27 g carbs, 4 g fiber, 5 g protein

Creamy Lemon Shrimp

lemon shrimp

This savory dish offers nearly one third of your day's belly-fat-fighting calcium via the yogurt and broccoli.

Serves 4
1/2 cup nonfat plain yogurt
1/4 cup reduced-fat sour cream
1/4 cup chopped fresh chives
1/4 cup chopped fresh tarragon
2 cloves garlic, finely chopped
2 tsp Dijon mustard
1 tsp olive oil
2 tsp sugar
1/2 tsp salt
1/4 tsp freshly ground black pepper
2 medium lemons
1 lb cooked shrimp (any size)
2 cups broccoli florets, cut into 1/2-inch pieces
2 cups arugula
1 bag (8 oz) tofu noodles, rinsed and drained (found in the Asian section of grocery store)

Place yogurt, sour cream, chives, tarragon, garlic, mustard, oil, sugar, salt and pepper in a bowl. Zest lemons over bowl. Juice 1 lemon into bowl. Whisk until smooth. Add shrimp, broccoli, arugula and noodles. Toss to coat and serve with remaining lemon, cut into wedges, if desired.

THE SKINNY 218 calories per serving 4.9 g fat (1.8 g saturated), 17 g carbs, 3.9 g fiber, 28.8 g protein

Beat the heat with more delicious, no-cook summery recipes at Self.com/fooddiet.

The new Self Challenge Drop 10 program is here!  Join us in dropping the winter weight and you'll feel great for summer. Plus, this year we will email you the menu and workout plan free, every day.

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