Instant Pot Fat Flush Soup - 365 Days of Slow Cooking and Pressure Cooking (2024)

Instant Pot Fat Flush Soup–eat a bowl of this flavorful vegetable soup with ground turkey for only a couple hundred calories. It’s high in nutrition and low in calories. This soup is a perfect option for a healthy lunch to keep you on track nutritionally.

You can make this recipe in the Instant Pot or Crockpot. Both instructions are listed in the recipe card below.

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Instant Pot Fat Flush Soup

About a decade ago there was a recipe called the Fat Flush Soup that was featured in Woman’s World Magazine. The recipe came from Ann Louise Gittleman’s book entitled The Fat Flush Plan. It became a very popular recipe with its simple ingredients and promises of weight loss. I have adapted today’s recipe from the original fat flush soup recipe with a few tweaks and I made it into a Instant Pot/Crockpot recipe too.

Soup is a great tool for eating healthy. I like to make healthy vegetable-loaded soups and eat them for lunch (or sometimes breakfast!) in the winter time when I’m cold and don’t feel like eating salads. Making a pot of this soup at the beginning of the week will help you to stay on track with your nutrition goals even if you get busy or have stuff that comes up.

I love this soup because you can eat quite a bit of volume for a low amount of calories. Plus you get quite a bit of nutrition from all the vegetables. I love that you get fiber and protein too which will help you feel full longer. The combination of protein, fiber, and water is a key for achieving weight loss goals.

Ingredients/Substitution Ideas

• Lean ground turkey–you can also use lean ground turkey or lean ground chicken. You can also choose to make this meatless.
• Onion
• Mushrooms
• Green bell pepper–or another color of bell pepper
• Yellow bell pepper–or another color of bell pepper
• Jalapeno pepper
• Zucchini–or yellow summer squash
• Garlic
• V8 vegetable juice–you can use spicy V8 for lots of flavor. You can also use tomato juice.
• Great northern beans–or kidney beans
• Petite diced tomatoes
• Lime juice–or lemon juice. Fresh is best.
• Cumin
• Coriander
• Dried parsley
• Salt and pepper

Steps

Turn Instant Pot to saute setting. When display says HOT add in the turkey and break it up.

Add in the onion and mushrooms. Lightly salt and pepper the turkey. Cook for about 5 minutes.

While turkey is cooking prepare the vegetables. Core the peppers and dice. Slice the zucchini in half lengthwise and then slice into half inch pieces. Press or mince the garlic.

Pour the v8 into the pot and scrape bottom of pot so that nothing is sticking. Add in the prepared vegetables, beans, tomatoes, lime juice, cumin, coriander and parsley.

Cover the Instant Pot and secure the lid. Make sure valve is set to sealing. Set the SOUP button to zero minutes (yes zero minutes…see notes below). When time is up let the pot sit 10 minutes and then move valve to venting. Remove the lid.

Salt and pepper to taste. Ladle into bowls and serve.

Notes/Tips

• What is a zero minute pressure cooking time mean? When you set your pressure cooker for zero minutes the Instant Pot will get up to pressure, then immediately switch off (it will switch to the keep warm function). Just because it says zero minutes on your display doesn’t mean the food is not going to get cooked. The food starts cooking while the pot is building pressure (and while it releases pressure). Certain types of foods (like this soup) will be fully cooked just as the pot reaches pressure.
• To make this soup without tomatoes: Use bone broth, chicken broth or vegetable broth in the place of the V8. Instead of using canned tomatoes use a 3 cups of chopped cabbage.
• To make this soup low carb: Use broth instead of V8 and add in 3 cups of chopped cabbage instead of the canned tomatoes. Instead of kidney beans add in an extra 4 to 8 ounces of ground turkey.
• This recipe is gluten-free and dairy-free.
• Try heating this soup and storing in a thermos for a quick and easy lunch at work or school.
• If you’d like to make a side dish (if you’re serving this to your family for dinner) I suggest serving with garlic toast, cornbread or rolls.
• I used my 6 quart Instant Pot*. You can also make this in an 8 quart pot. You can make this recipe in a 3 quart pot if you cut the recipe in half.
• Store leftovers in an airtight container* in the refrigerator for up to 5 days or in the freezer for up to 3 months.

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Instant Pot Fat Flush Soup

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• Author: 365 Days of Slow and Pressure Cooking
• Prep Time: 20 minutes
• Total Time: 20 minutes
• Yield: 8–10 servings 1x

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Description

Eat a huge bowl of this flavorful vegetable soup with ground turkey for only a couple hundred calories. It’s high in nutrition and low in calories. This soup is a perfect option for a healthy lunch to keep you on track nutritionally.

Ingredients

Scale

• 1 pound lean ground turkey
• 1 cup diced onion
• 8 ounces sliced mushrooms
• 1 green bell pepper
• 1 yellow bell pepper
• 1 medium jalapeno pepper
• 2 medium zucchini
• 3 cloves of garlic
• 46 ounces V8 vegetable juice
• 1 (15 oz) can great northern beans, drained and rinsed
• 1 (14.5 oz) can petite diced tomatoes
• 2 Tbsp lime juice
• 1 Tbsp cumin
• 1 tsp coriander
• 1 Tbsp dried parsley
• Salt and pepper

Cook ModePrevent your screen from going dark

Instructions

Instant Pot Instructions:

1. Turn Instant Pot to saute setting. When display says HOT add in the turkey and break it up. Add in the onion and mushrooms. Lightly salt and pepper the turkey. Cook for about 5 minutes.
2. While turkey is cooking prepare the vegetables. Core the peppers and dice. Slice the zucchini in half lengthwise and then slice into half inch pieces. Press or mince the garlic.
3. Pour the v8 into the pot and scrape bottom of pot so that nothing is sticking. Add in the prepared vegetables, beans, tomatoes, lime juice, cumin, coriander and parsley.
4. Cover the Instant Pot and secure the lid. Make sure valve is set to sealing. Set the SOUP button to zero minutes. When time is up let the pot sit 10 minutes and then move valve to venting. Remove the lid.
5. Salt and pepper to taste. Ladle into bowls and serve.

Slow Cooker Instructions:

1. Heat a pan over medium high heat. Add in the turkey and break it up. Add in the onion and mushrooms. Lightly salt and pepper the turkey. Cook for about 5 minutes. Add to the slow cooker.
2. While turkey is cooking prepare the vegetables. Core the peppers and dice. Slice the zucchini in half lengthwise and then slice into half inch pieces. Press or mince the garlic. Add to the slow cooker.
3. Add in the V8, beans, tomatoes, lime juice, cumin, coriander and parsley. Stir.
4. Cover the slow cooker and cook on low for 4-6 hours.
5. Salt and pepper to taste. Ladle into bowls and serve.

• Category: Soup
• Method: Instant Pot or Slow Cooker

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*Karen Petersen is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.