'Power Souping': Rachel Beller's Recipes for a Soup Detox

PHOTO: Rachel Beller shares a variety of soup recipes in her new book, "Power Souping."
PlayTeri Lyn Fisher/"Power Souping"
WATCH Step Aside, Juicing! Souping Is the Hot New Diet Trend

Registered dietician Rachel Beller calls "souping" the new juicing.

The founder of the Beller Nutritional Institute in Beverly Hills, California, has written a new book, "Power Souping: 3-Day Detox, 3-Week Weight-Loss Plan," that is full of recipes for soups that she says provide all the nutrients you need for a whole meal in just one bowl.

Beller appeared today on "Good Morning America" to share her recipes and tips for her soup-based eating plan.

Breakfast Rule of Three:

1) Fiber: You’ll easily get 10 of your 30 grams of fiber before you head out the door.

2) Produce: A nutritional opportunity: Who wakes up and willingly eats a handful of spinach?

3) Low Calorie: My souping method keeps you at 350 calories. The key is to not overdo it on the toppings. One of my secrets is to add toppers with a satisfying crunch.

The Beller Basic: Simple Greens (Vegan and Gluten Free)

Makes 1 serving.

PHOTO: Rachel Beller shares a variety of soup recipes in her new book, Power Souping.
Teri Lyn Fisher/Power Souping
Rachel Beller shares a variety of soup recipes in her new book, "Power Souping."

Ingredients:

1/2 cup organic plain 2 percent unsweetened almond milk

1 small frozen banana

1 cup baby spinach

1/4 teaspoon Ceylon cinnamon

1 tablespoon chia seeds

Directions:

Place the milk, banana, spinach, cinnamon, and chia seeds in a high-powered blender and blend until smooth. Pour into a bowl and dress with toppings.

Lunch and Dinner Rule of 3:

1) Veg Out: Choose your veggie base: about 2 cups low starch veg (Ex: Spanish Red Pepper, Zucchini, Holy Minestrone)

2) Go Pro: 1 serving of protein (Ex: kidney beans, chickpea pasta, grilled salmon, watermelon seeds, grilled chicken)

3) Fatten Up: 1-2 servings healthy fats will help absorb nutrients and you will stay satisfied for hours. (Ex: avocado, pine nuts, cashew cream)

Invigorate Me: Spanish Red Pepper (Vegan and Gluten Free)

Makes: 4 servings (But you can have as much as you want.)

Serving size: 1 cup

PHOTO: Rachel Beller shares a variety of soup recipes in her new book, Power Souping.
Teri Lyn Fisher/Power Souping
Rachel Beller shares a variety of soup recipes in her new book, "Power Souping."

Ingredients:

4 large tomatoes, chopped

Medium red bell peppers, cored, seeded, and chopped

1-2 cloves garlic, chopped

4 tablespoons red wine vinegar

2 tablespoons extra-virgin olive oil

3 tablespoons freshly squeezed lemon juice

Himalayan or sea salt and black pepper, to taste

Directions:

Place the tomatoes, bell peppers, garlic, vinegar, oil, and lemon juice in a high-powered blender and puree until smooth. Season with salt and pepper to taste. Chill before serving.

Purify: Zucchini (Vegan and Gluten Free)

Serving Size: As much as you want. (Freebie soup)

PHOTO: Rachel Beller shares a variety of soup recipes in her new book, Power Souping.
Teri Lyn Fisher/Power Souping
Rachel Beller shares a variety of soup recipes in her new book, "Power Souping."

Ingredients:

1 tablespoon high-quality oil

1 cup chopped onion, leeks, or shallots

1-2 cloves garlic, minced

6 medium sliced zucchini

4 cups low sodium-vegetable broth

Himalayan sea salt and black pepper, to taste

Directions:

Heat oil in a large pan over medium heat. Add onion, leek, or shallots and garlic and saute 3-5 minutes, until softened. Add 6 medium slice zucchini, reduce heat to low, and saute 5-7 minutes, until softened. Add enough broth to cover the zucchini (about 3 cups) cover, and simmer 20 minutes. Ladle the vegetable mixture and 1 cup broth into a high-powered blender and puree until smooth, gradually adding remaining broth to reach desired consistency. Season with salt and pepper to taste and serve.

Revive Me: Holy Minestrone (Vegan and Gluten Free) Serving Size: As much as you want. (Freebie soup)

PHOTO: Rachel Beller shares a variety of soup recipes in her new book, Power Souping.
Teri Lyn Fisher/Power Souping
Rachel Beller shares a variety of soup recipes in her new book, "Power Souping."

Ingredients:

1 tablespoon high-quality oil

1 cup chopped onion, leeks, or shallots

1-2 cloves garlic, minced

2 yellow squash, chopped

2 zucchini, chopped

1 carrot, chopped

3 tomatoes, chopped

8 cups low sodium-vegetable broth

2 cups kale, chopped

2 cups spinach, chopped

Himalayan sea salt and black pepper, to taste

Directions:

Heat oil in a large pan over medium heat. Add onion, leek, or shallots and garlic and saute 3-5 minutes, until softened. Add squash, zucchini, and carrot, and saute for 5 minutes. Add tomatoes and broth and bring to a boil. Reduce heat and simmer, covered, for 10-15 minutes. Stir in kale and simmer for about 5 minutes. Add spinach and simmer another 2 minutes. Season with salt and pepper to taste and serve.

Dessert

Crave Me: A Date with Chocolate (Vegan and Gluten Free)

Makes 1 serving.

PHOTO: Rachel Beller shares a variety of soup recipes in her new book, Power Souping.
Teri Lyn Fisher/Power Souping
Rachel Beller shares a variety of soup recipes in her new book, "Power Souping."

Ingredients:

1/2 small frozen banana

1 tablespoon raw cacao powder

1/2 cup unsweetened plant-based milk

1 date, pitted

1/4 cup fresh raspberries (optional topping)

Directions:

Place the banana, cacao powder, milk, and date in a high-powered blender and puree until smooth. Dress with the topping, if desired.

Recipes reprinted with permission from Power Souping. Copyright 2016 by Rachel Beller. All rights reserved.