Fall’s Best Soup Recipe

September 24, 2013
Ann Louise Gittleman, PhD, CNS

Ann Louise Gittleman, PhD, CNS

Award-winning nutritionist and New York Times bestselling author.

fat flush soup Fat Flush Soup has all the ingredients for satisfying weight loss.

It’s that time of year again when Fat Flush Soup starts simmering on stoves across the nation.

Originally introduced in Woman’s World Magazine in October 2011, this delicious soup has since become a staple for many determined dieters looking for the perfect meal to keep them feeling full and satisfied as fall temps nip the air. And, the best news is, it’s an easy go-to recipe the whole family will love.

Inspired by a study at Penn State that found eating soup can trigger you to consume up to 448 fewer calories per meal, Fat Flush Soup packs an extra punch to help beat bloat and toxins while emulsifying fat.

The soup’s slimming ingredients include lots of warming and earthy flavor-filled spices like cumin, for example, which helps the digestive system by relieving abdominal distention and gas. Plus, you’ll enjoy ample amounts of antioxidant rich veggies as well as lean protein and fiber-filled beans to dramatically reduce appetite while regulating blood sugar and making hunger fade—faster.

fat flush soupFat Flush Soup Recipe

Find out how much you’ll lose with this super-filling favorite.

Serving size: 2 to 3 cups (makes 10 to 12 cups)

2 tsp. olive oil
1 ¼ lbs. lean ground beef, turkey or chopped chicken*
1 large onion, peeled and chopped
1 large red, orange and/or green pepper, seeded and chopped
1 large zucchini or yellow squash, chopped
8 oz. mushrooms, chopped
2 cloves garlic, peeled and chopped
1 bottle (46 oz.) reduced-sodium tomato or vegetable cocktail juice
1 can (15 oz.) pinto, garbanzo or black beans, rinsed and drained
1 can (14 oz.) crushed tomatoes
1 Tbs. fresh lime juice
1 Tbs. ground cumin
1/8 tsp. cayenne pepper, or to taste
1/4 cup each fresh cilantro and parsley leaves, chopped

1. In saucepot over medium-high heat, cook oil 30 sec. or until heated. Add beef, turkey or chicken. Cook 5 min. or until cooked through, stirring occasionally. Remove from skillet; drain, if desired.

2. In same saucepot, cook onions, peppers, zucchini, mushrooms and garlic 5 min. or until vegetables are crisp-tender, stirring occasionally.

3. Stir in next 6 ingredients and cooked meat. Add up to 1 cup water to thin soup, if desired. Cover; bring soup just to a simmer (do not let boil). Reduce heat to medium-low. Let simmer 20 min., stirring occasionally. Stir in cilantro and parsley. Cover; let simmer 5 min. more. Garnish with shaved Parmesan cheese, if desired.

Soup can be stored up to 5 days in the refrigerator or frozen.

*Or for vegetarian option, omit meat and add another can of beans.


How does the Fat Flush Soup Diet work?

In order to maximize benefits, we’ve designed a whole diet program centered around the soup.

  • All you have to do is savor the soup twice a day—preferably at lunch and dinner.
  • Throughout the day, sip on herbal teas, hot water with lemon, plain water or unsweetened cranberry juice with water (1 oz of juice to 7 ounces water) so that you are consuming at least 64 oz of liquid.
  • Start the day with a protein rich breakfast in the morning. I would personally suggest two eggs, or a Fat Flush Body Protein smoothie with its 20 grams of clean vegetarian based-proteins per serving to help kick-start glucagon, the protein-based hormone that mobilizes fat from storage.

And, there’s more…

If you have an underlying cause affecting your weight gain, we’ve designed special recipe tweaks to address these issues—from boosting the thyroid, healing the adrenals, detoxifying the liver or fighting yeast and Candida.

The results speak for themselves!

We’ve heard from readers who’ve lost 6, 7, even 11 lbs within a week. Nancy lost 10 lbs in one week, and Lisa G. lost 8 lbs in 10 days!

Get more details about the Fat Flush Soup Diet here.


Note for Veteran Fat Flushers: For those of you currently following my classic Fat Flush program, please note the soup recipe would be most appropriate for Phase 3. If you are currently following Phase 1 or Phase 2, omit the beans from the soup recipe to stay on-plan.

Related Articles and Podcasts

Ann Louise Gittleman, PhD, CNS, is an award-winning New York Times bestselling author of more than thirty books including The Fat Flush Plan series and her latest book, Radical Metabolism. She’s been rewriting the rules of nutrition for more than 40 years and is internationally recognized as a pioneer in the field of diet, detox and women’s health issues. 

For a FREE daily dose of tips and strategies for maintaining healthy weight, conquering insomnia, and much more…check out my Radical Health Tips.

I’d like to meet and greet you on my Facebook groups, so won’t you check us out at the Radical Metabolism RevolutionFat Flush Nation, or my Inner Circle!


  1. Teresa Kilander

    I read in Fat Flush Plan not to combine beans and meat?

    • Sierra

      The combination works great in this recipe and protocol.

    • Ann Louise

      Hi Teresa: You are right! To optimize digestion for those with more sensitive systems, my Phase 3 of Fat Flush offers many food combining rules – one of which cautions against combining beans with meat. In this case, however, the addition of the flatulence-controlling herbs and spices (especially cayenne) help to negate the negative food combining effect of beans with meat.

  2. sara

    Is there a fat flush soup for vegetarians??

    • Sierra

      You may simply omit the meat and replace it with tofu or extra beans.

  3. sara

    just saw the notation about adding extra beans and omitting meat! – thanks.

  4. Anna

    Today is the first day of the rest of my life! This is now my mantra and today I am embracing Fat Flush guidelines to carry me thru this day.

    I started the day making this wonderfully aromatic Fat Flush Soup and although I omitted the red bell pepper and had to use chicken broth because I forgot to buy the vege/tomato juice, I have ended up with a tasty soup that is amazing! Note: measure the cayenne pepper! I just threw in a few shakes and when my daughter asked if she could take soup for lunch, I didn’t think twice, just packed it up for her and off she went! Thankfully I started eating my lunch an hour before she eats and was able to get a substitute lunch to her so she’d have something to eat! Today’s first try on the soup has resulted in a spicy (not too much for me) version that I am certain will be all mine to eat! Yea!

    • Team ALG

      Glad to hear you are enjoying the soup! It is lovely in its versatility.

  5. Evelyn carman

    How long can you freeze the soup for?

    • Team ALG

      It will be best if frozen for less than a month’s time.

  6. carolyn

    Soup swells my ankle. I am drinking lots of water.


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