The Perfect Weight-Loss Soup

Here, holistic nutrition coach Linda Wagner shares her favorite recipe for a healthy and satisfying start to a new year. We love how easy and nutritious her “stewp” is for anytime you want to lighten up your diet a bit.

One of my most popular dishes for rapid weight loss is Stewp. A dear friend came up with the name and I just love it! Of course, it’s a dish that falls somewhere between soup and stew.

Soup + Stew = Stewp!

It’s a home run when it comes to satisfying winter cravings and aiding in weight loss. It’s hearty, filling, delicious, and one generous serving is less than 300 cals!! Plus it’s real food and it’s good food. It’s going to fill you up, feed your soul, and help you lose weight. Yes, please!


6 large carrots, peeled and chopped
1 head celery, chopped
½ head cauliflower, chopped
4 large red potatoes, diced
1 large onion, diced
1–2 stalks broccoli chopped finely—I use the broccoli stems too; they are delicious in stewp!
4 medium tomatoes, diced
1 orange bell pepper
4 stalks kale, torn into pieces
5 cloves garlic, minced
1 Tbs sea salt—adjust to taste
2–3 Tbs nutritional yeast flakes (optional)
3 Tbs polenta (optional)
Fresh herbs like parsley, thyme, basil, oregano (optional)


  1. Simply add the chopped veggies, polenta, herbs, sea salt and about 2 cups of water to a very large pot (and I mean large—my recipe will make about 12+ generous servings). Let simmer on medium-high heat for about 45 mins or until veggies are soft. After 20 mins, using a wooden spoon, begin stirring the mixture frequently. This will cause the veggies to start breaking apart, turning the soup into more of a “stewp” consistency. After the soup is fully cooked, you can add nutritional yeast flakes (also known as “nooch” for short) if desired. I looooove adding nooch to my savory dishes. It has a nutty/cheesy flavor and is rich in B vitamins (especially B12), high in protein, contains 18 amino acids (making it a complete protein) and 15 minerals. Nooch is especially great for pregnant or breast-feeding mothers (supports breast-milk production) and vegetarians.
  2. *The thing to remember about Stewp is that there are no rules!! I just used whatever I had left in my fridge. The possibilities are endless. I love to make stewp with local seasonal veggies from the farmers’ market. Other great additions could have been zucchini, yellow squash, asparagus, mushrooms, eggplant, butternut squash, turnips, corn, beets (note: beets will turn your soup pink!), spinach, Brussels sprouts, parsnips, or any other veggies you love; the combinations are really up to you.
  3. Other great toppings for your stewp are cultured or vegan sour cream (be sure to check the label to make sure it has active probiotics), hot sauce, or shredded chicken/grilled shrimp for the meat lovers in your family. As I said before, there are no rules and the possibilities are endless!
  4. I absolutely love my stewp. I usually freeze half the batch, which is another great trick for people on the go. Make a generous quantity so that you’ve got enough for the week AND enough to freeze for later. That way, if you find yourself in a crazy whirlwind with no time for groceries or prep, you can just pull the stewp from the freezer and thaw. Voilà! A yummy homemade meal in minutes!
  5. The fantastic side effects of stewp are full belly, content soul, and smaller waistline! If I’ve ever been especially naughty or out of line with my diet, I will always go back to smoothies, green juices, and lots of stewp! Works like a charm every time!! Behold, the power of stewp!

By Linda Wagner