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27 Amazingly Healthy Soup Recipes
healthy soup recipes

27 Amazingly Healthy Soup Recipes

Healthy Eating, Recipes, Soups

Soup is like a warm hug for your insides. Whether you’re chasing away the chill on a frosty evening or whipping up a light yet satisfying meal, a well-made soup can be the ultimate comfort food—without the guilt.

But let’s be real: not all soups are created equal.

Some are sneaky calorie bombs disguised as “healthy choices” (looking at you, canned cream-of-whatever), while others leave you feeling like you just drank a bowl of hot water with sad vegetables.

That’s why we’re diving deep into healthy soup recipes—ones that actually taste amazing while nourishing your body. No bland broths, no impossible-to-find ingredients, and definitely no sacrifices in the flavor department.

Why Healthy Soup Recipes Should Be a Staple in Your Kitchen

Ever had one of those nights where you stare blankly into your fridge, hoping a gourmet meal magically appears?

Soup is your answer.

  • It’s meal prep magic. Make a big batch once, and you’ve got meals for days.
  • It’s nutrient-dense. Packed with veggies, protein, and fiber, it’s the sneaky way to get all the good stuff.
  • It’s forgiving. Throw in whatever you have—wilted spinach, leftover chicken, half an onion you forgot about. Boom, dinner.
  • It’s comforting without the regret. Unlike heavy pastas or greasy takeout, a good soup leaves you satisfied, not sluggish.

The Nutritional Benefits of Homemade Soup Recipes

Let’s break it down:

1. Say Goodbye to Processed Junk

Store-bought soups often hide way too much salt, sugar, and unpronounceable preservatives. Making your own lets you control exactly what goes in.

2. Load Up on Vitamins & Minerals

Soups are a fantastic way to get more leafy greens, colorful veggies, lean proteins, and gut-friendly fiber into your diet—without feeling like you’re eating a sad salad.

3. Hydration Boost

Not drinking enough water? A bowl of broth-based goodness helps you stay hydrated without chugging another glass of plain H2O.

4. Weight Loss Friendly

A well-balanced soup fills you up without emptying your calorie budget. Adding high-fiber ingredients like lentils, beans, and quinoa keeps hunger in check.

5. Supports Immune Health

Nothing fights off sniffles like a good, steamy bowl of chicken soup. Ingredients like garlic, ginger, and turmeric are natural immunity boosters.

Fun Fact: Studies show that the warm steam from soup can actually help clear nasal congestion faster than hot water alone.

27 Deliciously Healthy Soup Recipes

RECIPE LIST

1. Classic Chicken and Vegetable Soup

A go-to comfort soup that’s hearty, nourishing, and packed with protein and veggies. This is the perfect recipe when you need a warm, wholesome meal that’s light but filling.

  • 🕒 Prep Time: 15 minutes
  • 🍲 Cook Time: 35 minutes
  • 🥣 Servings: 6

🛒 Ingredients:

  • 1 tbsp olive oil
  • 1 small onion, diced
  • 2 carrots, sliced
  • 2 celery stalks, sliced
  • 3 garlic cloves, minced
  • 1 lb boneless, skinless chicken breast, shredded
  • 6 cups low-sodium chicken broth
  • 1 tsp dried thyme
  • 1 tsp dried oregano
  • ½ tsp salt (adjust to taste)
  • ½ tsp black pepper
  • 1 cup green beans, chopped
  • 1 cup zucchini, diced
  • 1 cup baby spinach
  • Juice of 1 lemon

👩‍🍳 Instructions:

  1. Sauté the aromatics: Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Cook for 5 minutes until softened.
  2. Add garlic & chicken: Stir in the garlic and cook for 1 minute, then add the cubed chicken. Cook until lightly browned.
  3. Simmer: Pour in the broth, then add thyme, oregano, salt, and pepper. Bring to a boil, then reduce heat and let it simmer for 20 minutes.
  4. Add veggies: Stir in the green beans and zucchini. Cook for another 5 minutes.
  5. Final touch: Add spinach and lemon juice. Stir, let it wilt for a minute, then remove from heat.
  6. Serve & enjoy!

🥑 Nutrition Facts (Per Serving):

  • Calories: 210
  • Protein: 26g
  • Carbs: 12g
  • Fiber: 3g
  • Net Carbs: 9g
  • Fat: 6g

💡 Recipe Notes:

  • Swap chicken breast for rotisserie chicken to save time.
  • Want a low-carb version? Skip the carrots or replace them with bell peppers.
  • Freeze leftovers for up to 3 months.

2. Hearty Lentil and Spinach Stew

Rich in plant-based protein and fiber, this lentil stew is thick, satisfying, and packed with warming spices.

  • 🕒 Prep Time: 10 minutes
  • 🍲 Cook Time: 40 minutes
  • 🥣 Servings: 6

🛒 Ingredients:

  • 1 tbsp olive oil
  • 1 onion, diced
  • 2 carrots, diced
  • 3 garlic cloves, minced
  • 1 ½ cups dry lentils, rinsed
  • 6 cups vegetable broth
  • 1 can (14.5 oz) diced tomatoes
  • 1 tsp cumin
  • 1 tsp smoked paprika
  • ½ tsp turmeric
  • ½ tsp salt
  • ½ tsp black pepper
  • 3 cups baby spinach
  • Juice of ½ lemon

👩‍🍳 Instructions:

  1. Sauté veggies: Heat olive oil in a large pot. Add onion, carrots, and garlic. Cook until softened.
  2. Add lentils & broth: Stir in lentils, broth, diced tomatoes, and all seasonings. Bring to a boil, then lower to a simmer for 30 minutes.
  3. Add spinach & lemon: Stir in spinach and lemon juice. Let it wilt for 2 minutes, then remove from heat.
  4. Serve warm & enjoy!

🥑 Nutrition Facts (Per Serving):

  • Calories: 280
  • Protein: 18g
  • Carbs: 40g
  • Fiber: 12g
  • Net Carbs: 28g
  • Fat: 4g

💡 Recipe Notes:

  • For a creamier texture, blend half of the soup before adding spinach.
  • Add a pinch of red pepper flakes for extra heat.
  • Works great with leftover roasted vegetables!

3. Creamy Butternut Squash and Apple Soup

A sweet and savory blend of roasted butternut squash and apples, finished with warm spices.

  • 🕒 Prep Time: 15 minutes
  • 🍲 Cook Time: 40 minutes
  • 🥣 Servings: 6

🛒 Ingredients:

  • 1 medium butternut squash, peeled & cubed
  • 1 apple, peeled & diced
  • 1 onion, chopped
  • 3 cups vegetable broth
  • 1 cup coconut milk (or almond milk)
  • 1 tsp cinnamon
  • ½ tsp nutmeg
  • ½ tsp salt
  • ½ tsp black pepper
  • 1 tbsp olive oil

👩‍🍳 Instructions:

  1. Roast squash & apple: Toss squash and apple with olive oil, salt, and pepper. Roast at 400°F for 25 minutes.
  2. Sauté onion: In a pot, sauté onion until translucent. Add cinnamon and nutmeg.
  3. Blend: Add roasted squash and apple to the pot, then pour in broth. Blend until smooth using an immersion blender.
  4. Simmer & serve: Stir in coconut milk, heat for 5 minutes, then serve!

🥑 Nutrition Facts (Per Serving):

  • Calories: 190
  • Protein: 3g
  • Carbs: 34g
  • Fiber: 6g
  • Net Carbs: 28g
  • Fat: 6g

💡 Recipe Notes:

  • Add ginger for a spicier kick.
  • Use bone broth instead of vegetable broth for extra protein.
  • Drizzle with toasted pumpkin seeds for crunch.

4. Tuscan White Bean and Kale Soup

A rustic Italian-inspired soup loaded with fiber-rich white beans and nutrient-dense kale.

  • 🕒 Prep Time: 10 minutes
  • 🍲 Cook Time: 35 minutes
  • 🥣 Servings: 6

🛒 Ingredients:

  • 1 tbsp olive oil
  • 1 onion, diced
  • 3 garlic cloves, minced
  • 2 cans (15 oz each) white beans, drained
  • 5 cups vegetable broth
  • 2 cups chopped kale
  • 1 tsp dried rosemary
  • ½ tsp salt
  • ½ tsp black pepper

👩‍🍳 Instructions:

  1. Sauté onion and garlic in olive oil.
  2. Add beans, broth, rosemary, salt, and pepper. Simmer for 25 minutes.
  3. Stir in kale, cook for 5 more minutes, then serve!

🥑 Nutrition Facts (Per Serving):

  • Calories: 230
  • Protein: 14g
  • Carbs: 36g
  • Fiber: 9g
  • Net Carbs: 27g
  • Fat: 4g

5. Spicy Black Bean and Corn Chowder

A bold, smoky, and slightly spicy soup packed with protein-rich black beans and sweet corn.

  • 🕒 Prep Time: 10 minutes
  • 🍲 Cook Time: 30 minutes
  • 🥣 Servings: 6

🛒 Ingredients:

  • 1 tbsp olive oil
  • 1 small onion, diced
  • 3 garlic cloves, minced
  • 1 red bell pepper, diced
  • 2 cans (15 oz each) black beans, drained and rinsed
  • 1 ½ cups frozen corn
  • 4 cups vegetable broth
  • 1 tsp cumin
  • 1 tsp smoked paprika
  • ½ tsp chili powder
  • ½ tsp salt
  • ½ tsp black pepper
  • 1 can (14.5 oz) diced tomatoes
  • Juice of 1 lime
  • ½ cup chopped cilantro

👩‍🍳 Instructions:

  1. Sauté aromatics: Heat olive oil in a large pot. Add onion and bell pepper, cooking for 5 minutes. Add garlic and cook for another minute.
  2. Spice it up: Stir in cumin, smoked paprika, chili powder, salt, and black pepper. Cook for 30 seconds until fragrant.
  3. Simmer: Add black beans, corn, diced tomatoes, and broth. Bring to a boil, then reduce heat and simmer for 20 minutes.
  4. Finish with lime & herbs: Stir in lime juice and fresh cilantro. Serve warm!

🥑 Nutrition Facts (Per Serving):

  • Calories: 250
  • Protein: 11g
  • Carbs: 39g
  • Fiber: 10g
  • Net Carbs: 29g
  • Fat: 4g

💡 Recipe Notes:

  • For a thicker chowder, blend half the soup and mix it back in.
  • Add chopped jalapeños for an extra kick.
  • Serve with avocado slices for a creamy contrast.

6. Minestrone with Fresh Garden Vegetables

A hearty, veggie-packed Italian soup with a light tomato broth.

  • 🕒 Prep Time: 15 minutes
  • 🍲 Cook Time: 35 minutes
  • 🥣 Servings: 6

🛒 Ingredients:

  • 1 tbsp olive oil
  • 1 small onion, diced
  • 2 carrots, sliced
  • 2 celery stalks, chopped
  • 3 garlic cloves, minced
  • 1 zucchini, diced
  • 1 can (14.5 oz) diced tomatoes
  • 4 cups vegetable broth
  • 1 cup cooked cannellini beans
  • ½ cup whole wheat pasta (or gluten-free alternative)
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • ½ tsp salt
  • ½ tsp black pepper
  • 2 cups fresh spinach

👩‍🍳 Instructions:

  1. Sauté base ingredients: Heat olive oil in a large pot. Cook onion, carrots, and celery until softened. Add garlic and stir for a minute.
  2. Add tomatoes & broth: Pour in diced tomatoes, broth, and seasonings. Simmer for 20 minutes.
  3. Cook pasta & beans: Stir in pasta and beans. Cook until pasta is tender.
  4. Finish with greens: Add spinach and cook for another minute. Serve hot!

🥑 Nutrition Facts (Per Serving):

  • Calories: 220
  • Protein: 10g
  • Carbs: 38g
  • Fiber: 8g
  • Net Carbs: 30g
  • Fat: 3g

💡 Recipe Notes:

  • Swap pasta for quinoa or farro for a healthier twist.
  • Add Parmesan cheese for extra richness.
  • Freeze for up to 2 months—just leave out the pasta until reheating.

7. Ginger Carrot and Sweet Potato Soup

A smooth, velvety soup with the perfect balance of sweet and spicy.

  • 🕒 Prep Time: 10 minutes
  • 🍲 Cook Time: 30 minutes
  • 🥣 Servings: 6

🛒 Ingredients:

  • 1 tbsp olive oil
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 tbsp fresh ginger, grated
  • 3 large carrots, peeled and chopped
  • 1 medium sweet potato, peeled and cubed
  • 4 cups vegetable broth
  • 1 cup coconut milk
  • 1 tsp turmeric
  • ½ tsp salt
  • ½ tsp black pepper

👩‍🍳 Instructions:

  1. Sauté aromatics: Heat olive oil in a pot. Cook onion, garlic, and ginger for 5 minutes.
  2. Simmer vegetables: Add carrots, sweet potato, broth, turmeric, salt, and pepper. Simmer for 20 minutes.
  3. Blend & finish: Puree the soup using an immersion blender. Stir in coconut milk and heat for 5 more minutes.

🥑 Nutrition Facts (Per Serving):

  • Calories: 200
  • Protein: 4g
  • Carbs: 35g
  • Fiber: 6g
  • Net Carbs: 29g
  • Fat: 7g

💡 Recipe Notes:

  • Add a pinch of cayenne for extra heat.
  • Garnish with pumpkin seeds or chopped cilantro.
  • Pairs well with whole grain bread or a salad.

8. Broccoli and Cheddar Cheese Soup

A lighter take on a classic, using fresh ingredients without sacrificing that creamy, cheesy goodness.

  • 🕒 Prep Time: 10 minutes
  • 🍲 Cook Time: 25 minutes
  • 🥣 Servings: 6

🛒 Ingredients:

  • 1 tbsp butter
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 3 cups fresh broccoli, chopped
  • 4 cups low-sodium vegetable broth
  • 1 cup low-fat milk (or unsweetened almond milk)
  • 1 tsp Dijon mustard
  • ½ tsp salt
  • ½ tsp black pepper
  • 1 ½ cups shredded sharp cheddar cheese

👩‍🍳 Instructions:

  1. Sauté aromatics: Melt butter in a pot. Add onion and garlic, cooking until softened.
  2. Cook broccoli: Add broth and chopped broccoli. Simmer for 15 minutes.
  3. Blend: Puree the soup until smooth. Stir in milk, mustard, salt, and pepper.
  4. Add cheese & serve: Stir in shredded cheddar until melted. Serve hot!

🥑 Nutrition Facts (Per Serving):

  • Calories: 210
  • Protein: 12g
  • Carbs: 14g
  • Fiber: 4g
  • Net Carbs: 10g
  • Fat: 11g

💡 Recipe Notes:

  • Use Greek yogurt instead of milk for extra protein.
  • Stir in cauliflower for added creaminess.
  • Serve with whole grain crackers or crusty bread.

9. Moroccan Chickpea and Tomato Soup

This rich, aromatic soup is inspired by Moroccan flavors, packed with protein-rich chickpeas, tomatoes, and warming spices.

  • 🕒 Prep Time: 10 minutes
  • 🍲 Cook Time: 30 minutes
  • 🥣 Servings: 6

🛒 Ingredients:

  • 1 tbsp olive oil
  • 1 small onion, diced
  • 3 cloves garlic, minced
  • 1 tsp ground cumin
  • 1 tsp smoked paprika
  • ½ tsp ground cinnamon
  • ½ tsp turmeric
  • ½ tsp salt
  • ½ tsp black pepper
  • 1 can (14.5 oz) diced tomatoes
  • 4 cups vegetable broth
  • 2 cans (15 oz each) chickpeas, drained and rinsed
  • ½ cup diced carrots
  • 1 cup chopped kale
  • Juice of 1 lemon
  • ½ cup chopped fresh cilantro

👩‍🍳 Instructions:

  1. Sauté aromatics: Heat olive oil in a large pot. Add onion and garlic, cooking for 3-5 minutes.
  2. Add spices: Stir in cumin, paprika, cinnamon, turmeric, salt, and pepper. Cook for 30 seconds until fragrant.
  3. Simmer: Add diced tomatoes, broth, chickpeas, and carrots. Bring to a boil, then reduce heat and simmer for 20 minutes.
  4. Add greens & lemon: Stir in kale and lemon juice. Cook for another 5 minutes.
  5. Garnish & serve: Top with fresh cilantro and enjoy!

🥑 Nutrition Facts (Per Serving):

  • Calories: 230
  • Protein: 9g
  • Carbs: 34g
  • Fiber: 9g
  • Net Carbs: 25g
  • Fat: 5g

💡 Recipe Notes:

  • For extra heat, add ½ tsp red pepper flakes.
  • Swap kale for spinach if preferred.
  • Serve with a dollop of Greek yogurt for creaminess.

10. Zesty Lemon Chicken and Rice Soup

A refreshing, citrusy soup that’s light yet hearty, perfect for boosting immunity.

  • 🕒 Prep Time: 10 minutes
  • 🍲 Cook Time: 30 minutes
  • 🥣 Servings: 6

🛒 Ingredients:

  • 1 tbsp olive oil
  • 1 small onion, diced
  • 2 carrots, diced
  • 3 cloves garlic, minced
  • 1 lb boneless, skinless chicken breast, cubed
  • 4 cups low-sodium chicken broth
  • ½ cup uncooked brown rice
  • 1 tsp dried oregano
  • ½ tsp salt
  • ½ tsp black pepper
  • Juice of 2 lemons
  • 1 cup chopped fresh parsley

👩‍🍳 Instructions:

  1. Sauté veggies: Heat olive oil in a large pot. Cook onion, carrots, and garlic for 5 minutes.
  2. Add chicken & spices: Stir in chicken, oregano, salt, and pepper. Cook for 5 minutes.
  3. Simmer: Add broth and rice. Bring to a boil, then lower heat and simmer for 20 minutes.
  4. Add lemon & herbs: Stir in lemon juice and parsley. Serve hot!

🥑 Nutrition Facts (Per Serving):

  • Calories: 275
  • Protein: 28g
  • Carbs: 30g
  • Fiber: 3g
  • Net Carbs: 27g
  • Fat: 5g

💡 Recipe Notes:

  • For a thicker texture, blend a portion of the soup before adding lemon juice.
  • Substitute quinoa for rice for extra protein.
  • Add chopped spinach for more greens.

11. Roasted Red Pepper and Tomato Bisque

A smooth, smoky bisque packed with roasted red peppers and ripe tomatoes.

  • 🕒 Prep Time: 10 minutes
  • 🍲 Cook Time: 35 minutes
  • 🥣 Servings: 6

🛒 Ingredients:

  • 1 tbsp olive oil
  • 1 small onion, diced
  • 3 cloves garlic, minced
  • 4 large tomatoes, chopped
  • 2 roasted red bell peppers, chopped
  • 3 cups vegetable broth
  • ½ tsp smoked paprika
  • ½ tsp salt
  • ½ tsp black pepper
  • ½ cup coconut milk (or heavy cream)

👩‍🍳 Instructions:

  1. Sauté aromatics: Heat olive oil in a pot. Cook onion and garlic for 5 minutes.
  2. Add tomatoes & peppers: Stir in chopped tomatoes and red peppers. Cook for 10 minutes.
  3. Blend: Add broth, smoked paprika, salt, and pepper. Blend until smooth.
  4. Finish: Stir in coconut milk and heat for 5 minutes before serving.

🥑 Nutrition Facts (Per Serving):

  • Calories: 190
  • Protein: 4g
  • Carbs: 28g
  • Fiber: 5g
  • Net Carbs: 23g
  • Fat: 6g

💡 Recipe Notes:

  • Add red pepper flakes for spice.
  • Serve with whole-grain croutons or a grilled cheese sandwich.
  • Store in the fridge for up to 5 days.

12. Thai Coconut Curry Soup with Shrimp

A creamy, fragrant Thai-inspired soup with coconut milk, shrimp, and curry spices.

  • 🕒 Prep Time: 10 minutes
  • 🍲 Cook Time: 20 minutes
  • 🥣 Servings: 6

🛒 Ingredients:

  • 1 tbsp coconut oil
  • 1 small onion, diced
  • 3 cloves garlic, minced
  • 1 tbsp fresh ginger, grated
  • 1 tbsp red curry paste
  • 4 cups vegetable broth
  • 1 can (13.5 oz) coconut milk
  • ½ lb shrimp, peeled and deveined
  • 1 cup sliced mushrooms
  • 1 red bell pepper, sliced
  • 1 cup baby spinach
  • Juice of 1 lime
  • ½ cup chopped fresh cilantro

👩‍🍳 Instructions:

  1. Sauté aromatics: Heat coconut oil in a pot. Cook onion, garlic, and ginger for 5 minutes.
  2. Add broth & coconut milk: Stir in curry paste, vegetable broth, and coconut milk. Bring to a simmer.
  3. Cook shrimp & veggies: Add shrimp, mushrooms, and bell pepper. Simmer for 10 minutes.
  4. Finish: Stir in spinach, lime juice, and cilantro. Serve hot!

🥑 Nutrition Facts (Per Serving):

  • Calories: 260
  • Protein: 19g
  • Carbs: 12g
  • Fiber: 2g
  • Net Carbs: 10g
  • Fat: 15g

💡 Recipe Notes:

  • Swap shrimp for chicken or tofu.
  • Serve with brown rice or cauliflower rice.
  • Adjust spice level by adding more curry paste.

13. Split Pea Soup with Ham

This thick, hearty classic is loaded with protein-rich split peas and smoky ham, making it the perfect cozy meal.

  • 🕒 Prep Time: 10 minutes
  • 🍲 Cook Time: 1 hour
  • 🥣 Servings: 6

🛒 Ingredients:

  • 1 tbsp olive oil
  • 1 small onion, diced
  • 2 carrots, diced
  • 2 celery stalks, chopped
  • 2 cloves garlic, minced
  • 1 lb dried split peas, rinsed
  • 6 cups low-sodium chicken broth
  • 1 cup cooked ham, diced
  • 1 tsp dried thyme
  • ½ tsp salt
  • ½ tsp black pepper
  • 1 bay leaf

👩‍🍳 Instructions:

  1. Sauté aromatics: Heat olive oil in a large pot. Cook onion, carrots, and celery for 5 minutes. Add garlic and stir.
  2. Add broth & seasonings: Stir in split peas, broth, ham, thyme, salt, pepper, and bay leaf.
  3. Simmer: Bring to a boil, then reduce heat and simmer for 45-50 minutes, stirring occasionally.
  4. Remove bay leaf & serve: If desired, blend half the soup for a creamier texture.

🥑 Nutrition Facts (Per Serving):

  • Calories: 290
  • Protein: 22g
  • Carbs: 42g
  • Fiber: 14g
  • Net Carbs: 28g
  • Fat: 4g

💡 Recipe Notes:

  • Swap ham for smoked turkey for a leaner version.
  • Add a dash of hot sauce for extra kick.
  • Freezes well for up to 3 months.

14. Vegetarian French Onion Soup

This deeply flavorful soup is rich, comforting, and completely meat-free.

  • 🕒 Prep Time: 10 minutes
  • 🍲 Cook Time: 45 minutes
  • 🥣 Servings: 6

🛒 Ingredients:

  • 2 tbsp butter
  • 3 large onions, thinly sliced
  • 2 cloves garlic, minced
  • 1 tsp sugar
  • ½ tsp salt
  • ½ tsp black pepper
  • 4 cups vegetable broth
  • 1 tsp Worcestershire sauce (vegan if needed)
  • ½ cup dry white wine (optional)
  • 6 slices whole grain bread
  • 1 cup shredded Gruyère or Swiss cheese

👩‍🍳 Instructions:

  1. Caramelize onions: Melt butter in a pot. Cook onions over low heat for 25 minutes, stirring occasionally.
  2. Add broth & seasonings: Stir in garlic, sugar, salt, pepper, broth, Worcestershire, and wine. Simmer for 15 minutes.
  3. Toast & melt cheese: Place toasted bread slices on top of the soup, sprinkle cheese, and broil for 2 minutes.

🥑 Nutrition Facts (Per Serving):

  • Calories: 320
  • Protein: 10g
  • Carbs: 40g
  • Fiber: 5g
  • Net Carbs: 35g
  • Fat: 12g

💡 Recipe Notes:

  • Use mushroom broth for even more umami flavor.
  • Swap Gruyère for mozzarella for a budget-friendly option.
  • Skip the bread for a lower-carb version.

15. Creamy Cauliflower and Leek Soup

A luxuriously smooth, dairy-free soup that’s packed with fiber and vitamins.

  • 🕒 Prep Time: 10 minutes
  • 🍲 Cook Time: 30 minutes
  • 🥣 Servings: 6

🛒 Ingredients:

  • 1 tbsp olive oil
  • 1 small onion, diced
  • 1 leek, sliced (white and light green parts)
  • 2 cloves garlic, minced
  • 1 head cauliflower, chopped
  • 4 cups vegetable broth
  • 1 tsp dried thyme
  • ½ tsp salt
  • ½ tsp black pepper
  • 1 cup unsweetened almond milk

👩‍🍳 Instructions:

  1. Sauté base ingredients: Heat olive oil in a pot. Cook onion, leek, and garlic for 5 minutes.
  2. Simmer veggies: Add cauliflower, broth, thyme, salt, and pepper. Simmer for 20 minutes.
  3. Blend & finish: Puree the soup, then stir in almond milk. Serve warm.

🥑 Nutrition Facts (Per Serving):

  • Calories: 160
  • Protein: 6g
  • Carbs: 20g
  • Fiber: 6g
  • Net Carbs: 14g
  • Fat: 7g

💡 Recipe Notes:

  • Add a dash of nutmeg for extra warmth.
  • Top with croutons or crispy chickpeas for texture.
  • Keeps up to 5 days in the fridge.

16. Southwestern Turkey and Bean Soup

A Tex-Mex-inspired, high-protein soup with bold flavors and a hint of spice.

  • 🕒 Prep Time: 10 minutes
  • 🍲 Cook Time: 30 minutes
  • 🥣 Servings: 6

🛒 Ingredients:

  • 1 tbsp olive oil
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 1 lb ground turkey
  • 1 can (14.5 oz) diced tomatoes
  • 1 can (15 oz) black beans, drained
  • 4 cups chicken broth
  • 1 cup frozen corn
  • 1 tsp cumin
  • 1 tsp chili powder
  • ½ tsp smoked paprika
  • ½ tsp salt
  • ½ tsp black pepper

👩‍🍳 Instructions:

  1. Brown turkey: Heat olive oil in a pot. Cook onion, garlic, and turkey for 8 minutes.
  2. Add seasonings & liquids: Stir in tomatoes, black beans, broth, corn, and spices. Simmer for 20 minutes.
  3. Serve hot! Garnish with fresh cilantro or avocado slices.

🥑 Nutrition Facts (Per Serving):

  • Calories: 290
  • Protein: 26g
  • Carbs: 28g
  • Fiber: 7g
  • Net Carbs: 21g
  • Fat: 8g

💡 Recipe Notes:

  • Swap turkey for ground chicken or beef.
  • Add jalapeños for extra spice.
  • Serve with Greek yogurt instead of sour cream.

17. Detoxifying Green Vegetable Soup

A nutrient-dense, cleansing soup made with fresh leafy greens and vibrant herbs.

  • 🕒 Prep Time: 10 minutes
  • 🍲 Cook Time: 20 minutes
  • 🥣 Servings: 6

🛒 Ingredients:

  • 1 tbsp olive oil
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 1 zucchini, chopped
  • 3 cups baby spinach
  • 1 cup kale, chopped
  • 4 cups vegetable broth
  • ½ cup fresh parsley
  • Juice of 1 lemon
  • ½ tsp salt
  • ½ tsp black pepper

👩‍🍳 Instructions:

  1. Sauté aromatics: Heat olive oil in a pot. Cook onion and garlic for 5 minutes.
  2. Simmer greens: Add zucchini, spinach, kale, broth, parsley, salt, and pepper. Simmer for 10 minutes.
  3. Blend & serve: Puree the soup, then stir in lemon juice.

🥑 Nutrition Facts (Per Serving):

  • Calories: 140
  • Protein: 6g
  • Carbs: 18g
  • Fiber: 5g
  • Net Carbs: 13g
  • Fat: 5g

💡 Recipe Notes:

  • Add avocado for creaminess.
  • Top with hemp seeds for extra protein.
  • Pairs well with grilled salmon or chicken.

18. Hearty Beef and Barley Soup

This classic, stick-to-your-ribs soup is packed with lean beef, wholesome barley, and tender vegetables in a savory broth.

  • 🕒 Prep Time: 15 minutes
  • 🍲 Cook Time: 1 hour
  • 🥣 Servings: 6

🛒 Ingredients:

  • 1 tbsp olive oil
  • 1 lb lean beef stew meat, cut into small cubes
  • 1 small onion, diced
  • 2 carrots, diced
  • 2 celery stalks, sliced
  • 3 cloves garlic, minced
  • 6 cups low-sodium beef broth
  • ½ cup pearl barley
  • 1 can (14.5 oz) diced tomatoes
  • 1 tsp dried thyme
  • ½ tsp salt
  • ½ tsp black pepper
  • 1 bay leaf

👩‍🍳 Instructions:

  1. Brown the beef: Heat olive oil in a large pot. Sear beef on all sides, then remove from pot.
  2. Sauté the aromatics: Add onion, carrots, celery, and garlic to the pot. Sauté for 5 minutes.
  3. Simmer: Return beef to the pot. Add broth, barley, tomatoes, thyme, salt, pepper, and bay leaf. Bring to a boil, then reduce heat and simmer for 50 minutes.
  4. Remove bay leaf & serve: Enjoy hot with crusty whole-grain bread.

🥑 Nutrition Facts (Per Serving):

  • Calories: 320
  • Protein: 28g
  • Carbs: 30g
  • Fiber: 5g
  • Net Carbs: 25g
  • Fat: 9g

💡 Recipe Notes:

  • Swap barley for quinoa for a gluten-free version.
  • Add mushrooms for extra umami flavor.
  • Freezes well for up to 3 months.

19. Mediterranean Fish and Tomato Stew

A light yet satisfying seafood stew infused with tomatoes, garlic, and Mediterranean spices.

  • 🕒 Prep Time: 10 minutes
  • 🍲 Cook Time: 25 minutes
  • 🥣 Servings: 6

🛒 Ingredients:

  • 1 tbsp olive oil
  • 1 small onion, diced
  • 3 cloves garlic, minced
  • 1 can (14.5 oz) diced tomatoes
  • 4 cups low-sodium fish or vegetable broth
  • ½ tsp dried oregano
  • ½ tsp smoked paprika
  • ½ tsp salt
  • ½ tsp black pepper
  • 1 lb white fish fillets (cod, halibut, or tilapia), cut into chunks
  • ½ cup chopped kalamata olives
  • Juice of 1 lemon
  • ½ cup chopped fresh parsley

👩‍🍳 Instructions:

  1. Sauté aromatics: Heat olive oil in a pot. Sauté onion and garlic for 5 minutes.
  2. Simmer broth: Add tomatoes, broth, oregano, paprika, salt, and pepper. Simmer for 10 minutes.
  3. Cook the fish: Gently add fish fillets and cook for 8 minutes until flaky.
  4. Finish: Stir in olives, lemon juice, and parsley. Serve hot!

🥑 Nutrition Facts (Per Serving):

  • Calories: 240
  • Protein: 32g
  • Carbs: 12g
  • Fiber: 3g
  • Net Carbs: 9g
  • Fat: 7g

💡 Recipe Notes:

  • Swap fish for shrimp or mixed seafood.
  • Add red pepper flakes for a spicy kick.
  • Serve with quinoa or brown rice for a heartier meal.

20. Pumpkin and Red Lentil Soup

This cozy fall soup is creamy, lightly spiced, and loaded with plant-based protein.

  • 🕒 Prep Time: 10 minutes
  • 🍲 Cook Time: 30 minutes
  • 🥣 Servings: 6

🛒 Ingredients:

  • 1 tbsp olive oil
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 1 cup red lentils, rinsed
  • 4 cups vegetable broth
  • 1 can (15 oz) pumpkin puree
  • 1 tsp ground cumin
  • ½ tsp ground cinnamon
  • ½ tsp salt
  • ½ tsp black pepper
  • ½ cup coconut milk

👩‍🍳 Instructions:

  1. Sauté aromatics: Heat olive oil in a pot. Sauté onion and garlic for 5 minutes.
  2. Simmer lentils: Add lentils, broth, pumpkin, cumin, cinnamon, salt, and pepper. Simmer for 20 minutes.
  3. Blend & finish: Puree soup, then stir in coconut milk. Serve warm.

🥑 Nutrition Facts (Per Serving):

  • Calories: 220
  • Protein: 10g
  • Carbs: 32g
  • Fiber: 8g
  • Net Carbs: 24g
  • Fat: 7g

💡 Recipe Notes:

  • Garnish with toasted pumpkin seeds.
  • Swap coconut milk for almond milk for a lighter version.
  • Serve with whole-grain crackers or crusty bread.

21. Spicy Sausage and Cabbage Soup

A savory, slightly spicy soup packed with protein and fiber-rich cabbage.

  • 🕒 Prep Time: 10 minutes
  • 🍲 Cook Time: 30 minutes
  • 🥣 Servings: 6

🛒 Ingredients:

  • 1 tbsp olive oil
  • 1 lb turkey or chicken sausage, sliced
  • 1 small onion, diced
  • 3 cloves garlic, minced
  • ½ head cabbage, shredded
  • 4 cups chicken broth
  • 1 can (14.5 oz) diced tomatoes
  • 1 tsp smoked paprika
  • ½ tsp salt
  • ½ tsp black pepper
  • ½ tsp red pepper flakes (optional)

👩‍🍳 Instructions:

  1. Brown the sausage: Heat olive oil in a pot. Cook sausage until browned, then remove.
  2. Sauté veggies: Cook onion and garlic for 5 minutes. Add cabbage and sauté for 3 more minutes.
  3. Simmer: Add broth, tomatoes, sausage, and seasonings. Simmer for 20 minutes.

🥑 Nutrition Facts (Per Serving):

  • Calories: 260
  • Protein: 22g
  • Carbs: 18g
  • Fiber: 6g
  • Net Carbs: 12g
  • Fat: 10g

💡 Recipe Notes:

  • Use spicy sausage for extra kick.
  • Swap cabbage for kale or collard greens.
  • Freezes well for up to 2 months.

22. Creamy Mushroom and Wild Rice Soup

A rich, earthy soup with hearty wild rice and umami-packed mushrooms.

  • 🕒 Prep Time: 10 minutes
  • 🍲 Cook Time: 40 minutes
  • 🥣 Servings: 6

🛒 Ingredients:

  • 1 tbsp butter
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 8 oz mushrooms, sliced
  • ½ cup wild rice
  • 4 cups vegetable broth
  • ½ tsp salt
  • ½ tsp black pepper
  • 1 cup unsweetened almond milk

👩‍🍳 Instructions:

  1. Sauté veggies: Melt butter in a pot. Cook onion, garlic, and mushrooms for 5 minutes.
  2. Cook wild rice: Add broth, rice, salt, and pepper. Simmer for 35 minutes.
  3. Finish: Stir in almond milk and heat for 5 minutes.

🥑 Nutrition Facts (Per Serving):

  • Calories: 220
  • Protein: 7g
  • Carbs: 32g
  • Fiber: 5g
  • Net Carbs: 27g
  • Fat: 7g

💡 Recipe Notes:

  • Add rosemary or thyme for extra depth.
  • Serve with toasted whole-grain bread.

23. Lemon Orzo and Spinach Soup

A bright and refreshing soup that combines zesty lemon, tender orzo, and nutrient-rich spinach for a light yet satisfying meal.

  • 🕒 Prep Time: 10 minutes
  • 🍲 Cook Time: 25 minutes
  • 🥣 Servings: 6

🛒 Ingredients:

  • 1 tbsp olive oil
  • 1 small onion, diced
  • 3 cloves garlic, minced
  • 6 cups low-sodium vegetable broth
  • ¾ cup whole wheat orzo (or gluten-free alternative)
  • ½ tsp salt
  • ½ tsp black pepper
  • 1 tsp dried oregano
  • 2 cups fresh spinach, chopped
  • Juice of 2 lemons
  • Zest of 1 lemon
  • ½ cup chopped fresh parsley
  • ¼ cup grated Parmesan cheese (optional)

👩‍🍳 Instructions:

  1. Sauté aromatics: Heat olive oil in a pot. Sauté onion and garlic for 5 minutes.
  2. Simmer broth & orzo: Add broth, orzo, salt, pepper, and oregano. Simmer for 10 minutes.
  3. Add greens & lemon: Stir in spinach, lemon juice, and zest. Cook for another 2 minutes.
  4. Finish with herbs & cheese: Stir in parsley and Parmesan (if using). Serve hot!

🥑 Nutrition Facts (Per Serving):

  • Calories: 240
  • Protein: 8g
  • Carbs: 40g
  • Fiber: 5g
  • Net Carbs: 35g
  • Fat: 6g

💡 Recipe Notes:

  • Swap orzo for quinoa for extra protein.
  • Add shredded chicken for a heartier version.
  • Drizzle with extra virgin olive oil for richness.

24. Gingered Zucchini and Basil Soup

A light, silky soup with a touch of ginger and fresh basil for a refreshing twist.

  • 🕒 Prep Time: 10 minutes
  • 🍲 Cook Time: 20 minutes
  • 🥣 Servings: 6

🛒 Ingredients:

  • 1 tbsp olive oil
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 1 tbsp fresh ginger, grated
  • 4 cups zucchini, chopped
  • 4 cups vegetable broth
  • ½ tsp salt
  • ½ tsp black pepper
  • ½ cup fresh basil leaves
  • ½ cup unsweetened coconut milk

👩‍🍳 Instructions:

  1. Sauté aromatics: Heat olive oil in a pot. Cook onion, garlic, and ginger for 5 minutes.
  2. Simmer zucchini: Add zucchini, broth, salt, and pepper. Simmer for 15 minutes.
  3. Blend & finish: Puree the soup, then stir in basil and coconut milk. Serve warm.

🥑 Nutrition Facts (Per Serving):

  • Calories: 180
  • Protein: 4g
  • Carbs: 14g
  • Fiber: 4g
  • Net Carbs: 10g
  • Fat: 12g

💡 Recipe Notes:

  • Top with toasted coconut flakes for extra crunch.
  • Swap coconut milk for Greek yogurt for a tangier version.
  • Serve with crusty whole-grain bread.

25. Hearty Quinoa and Vegetable Soup

A protein-packed, fiber-rich soup loaded with colorful veggies and fluffy quinoa.

  • 🕒 Prep Time: 10 minutes
  • 🍲 Cook Time: 30 minutes
  • 🥣 Servings: 6

🛒 Ingredients:

  • 1 tbsp olive oil
  • 1 small onion, diced
  • 2 carrots, diced
  • 2 celery stalks, chopped
  • 3 cloves garlic, minced
  • 1 can (14.5 oz) diced tomatoes
  • 4 cups vegetable broth
  • ½ cup uncooked quinoa
  • 1 cup chopped zucchini
  • 1 cup chopped kale
  • ½ tsp dried basil
  • ½ tsp dried oregano
  • ½ tsp salt
  • ½ tsp black pepper

👩‍🍳 Instructions:

  1. Sauté aromatics: Heat olive oil in a pot. Cook onion, carrots, celery, and garlic for 5 minutes.
  2. Simmer quinoa & veggies: Add tomatoes, broth, quinoa, zucchini, kale, and seasonings. Simmer for 20 minutes.
  3. Serve warm & enjoy!

🥑 Nutrition Facts (Per Serving):

  • Calories: 260
  • Protein: 10g
  • Carbs: 38g
  • Fiber: 8g
  • Net Carbs: 30g
  • Fat: 6g

💡 Recipe Notes:

  • Add chickpeas for extra protein.
  • Swap quinoa for farro or brown rice.
  • Garnish with fresh parsley and a squeeze of lemon.

26. Classic Tomato Basil Soup

A simple yet incredibly flavorful soup with ripe tomatoes and fresh basil.

  • 🕒 Prep Time: 10 minutes
  • 🍲 Cook Time: 30 minutes
  • 🥣 Servings: 6

🛒 Ingredients:

  • 1 tbsp olive oil
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 6 large tomatoes, chopped
  • 3 cups vegetable broth
  • ½ tsp salt
  • ½ tsp black pepper
  • ½ tsp dried oregano
  • ½ cup fresh basil leaves
  • ½ cup unsweetened almond milk

👩‍🍳 Instructions:

  1. Sauté aromatics: Heat olive oil in a pot. Cook onion and garlic for 5 minutes.
  2. Simmer tomatoes: Add tomatoes, broth, salt, pepper, and oregano. Simmer for 20 minutes.
  3. Blend & finish: Puree the soup, then stir in basil and almond milk. Serve warm.

🥑 Nutrition Facts (Per Serving):

  • Calories: 170
  • Protein: 6g
  • Carbs: 22g
  • Fiber: 6g
  • Net Carbs: 16g
  • Fat: 6g

💡 Recipe Notes:

  • Pair with a grilled cheese sandwich.
  • Add a drizzle of balsamic glaze for extra flavor.
  • Use fire-roasted tomatoes for deeper taste.

27. Sweet Potato and Black Bean Chili

A hearty, slightly sweet chili that’s loaded with fiber and plant-based protein.

  • 🕒 Prep Time: 10 minutes
  • 🍲 Cook Time: 35 minutes
  • 🥣 Servings: 6

🛒 Ingredients:

  • 1 tbsp olive oil
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 2 medium sweet potatoes, peeled and diced
  • 1 can (15 oz) black beans, drained
  • 1 can (14.5 oz) diced tomatoes
  • 3 cups vegetable broth
  • 1 tsp cumin
  • ½ tsp smoked paprika
  • ½ tsp salt
  • ½ tsp black pepper

👩‍🍳 Instructions:

  1. Sauté aromatics: Heat olive oil in a pot. Cook onion and garlic for 5 minutes.
  2. Simmer ingredients: Add sweet potatoes, black beans, tomatoes, broth, and spices. Simmer for 30 minutes.
  3. Serve warm with toppings of choice!

🥑 Nutrition Facts (Per Serving):

  • Calories: 280
  • Protein: 12g
  • Carbs: 45g
  • Fiber: 10g
  • Net Carbs: 35g
  • Fat: 5g

💡 Recipe Notes:

  • Add avocado and fresh cilantro for extra flavor.
  • Stir in quinoa for added texture.
  • Serve with Greek yogurt instead of sour cream.

Final Thoughts

Soup isn’t just an easy meal—it’s a nutritional powerhouse that can be customized to fit any diet, season, or craving. Whether you’re in the mood for a light, veggie-packed broth or a hearty, protein-rich stew, there’s a healthy soup recipe waiting for you.

✅ Meal prep friendly
✅ Budget-friendly
✅ Easy to customize
✅ Delicious and nutritious

Now it’s your turn! Which soup will you try first? Let us know in the comments, and happy cooking! 🍲✨

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About The Author

marisa
Marisa

Marisa is a dedicated mother to two wonderful daughters and a devoted wife, finding joy in the bustling energy of family life. She enjoys sharing healthy recipes, family tips, and faith quotes with her readers.