Soup is a comforting meal that warms you up on cold days. It’s also a great way to eat more vegetables and healthy ingredients.

Many soups are quick and easy to make, perfect for busy weeknights or meal prep.

You can find healthy soup recipes for any taste or diet. There are options with chicken, beef, or just veggies. Some soups are creamy while others are broth-based.

You can make soups in a slow cooker or on the stove. With so many choices, you’re sure to find new favorite recipes to enjoy.

1. Chicken and Wild Rice Soup

This tasty soup combines tender chicken with hearty wild rice. It’s packed with veggies and herbs for a nutritious meal.

You can make this soup on the stovetop or in a slow cooker.

For stovetop, sauté veggies first, then add broth, chicken, and rice.

In a slow cooker, add all ingredients except chicken. Cook on low for 8 hours or high for 4 hours. Stir in chicken at the end.

This soup freezes well without milk or cream. Store in airtight containers for up to 6 months. Reheat on the stove when ready to eat.

For extra flavor, try adding mushrooms during the last 30 minutes of cooking.

2. Minestrone with Quinoa

Minestrone with quinoa is a tasty twist on the classic Italian soup. You’ll love this hearty and nutritious version that swaps pasta for protein-packed quinoa.

Start by sautéing onions, garlic, and your favorite vegetables in a large pot.

Add vegetable broth, canned tomatoes, and beans. Bring to a boil, then add uncooked quinoa.

Let the soup simmer until the quinoa is tender, about 15 minutes.

For extra flavor, toss in some zucchini, corn, and peas near the end of cooking.

This soup is perfect for chilly days. It’s filling, loaded with vegetables, and provides a good dose of plant-based protein from the quinoa and beans.

3. Spicy Lentil and Kale Soup

This hearty soup combines protein-rich lentils with nutrient-packed kale for a filling meal. You’ll need olive oil, onions, garlic, tomatoes, and spices to create the flavorful base.

Add lentils and let them simmer until tender.

Toss in chopped kale near the end of cooking to preserve its vibrant color and texture.

The spices give this soup a kick, warming you up on cold days. You can adjust the heat level to your liking by adding more or less spice.

This soup is quick to make, taking about 30 minutes from start to finish. It serves 6, making it great for family dinners or meal prep.

4. Butternut Squash and Sweet Potato Soup

This fall favorite combines the rich flavors of butternut squash and sweet potatoes. To make it, peel and dice the squash and potatoes, then roast them with onions and garlic.

Add the roasted veggies to a pot with vegetable stock and spices like cumin and smoked paprika.

Simmer until everything is tender, then blend until smooth.

For extra creaminess, you can stir in some coconut milk. Garnish with fresh herbs like parsley or cilantro before serving. This hearty soup is packed with nutrients and perfect for chilly days.

5. Turmeric Ginger Carrot Soup

This comforting soup is packed with flavor and health benefits. You’ll love the bright orange color and warming spices.

To make it, start by sautéing onions, garlic, and ginger in olive oil.

Add chopped carrots, turmeric, and vegetable broth. Let it simmer until the carrots are tender.

Blend the soup until smooth and creamy. The ginger adds a nice kick, while turmeric provides anti-inflammatory properties.

This soup is perfect for cold days or when you’re feeling under the weather.

You can store leftovers in the fridge for up to 5 days. Reheat gently on the stove or in the microwave for a quick and nourishing meal.

6. Tomato Basil Soup with Garlic

Tomato basil soup is a classic comfort food that’s easy to make at home. You’ll need ripe tomatoes, fresh basil, and garlic as the key ingredients.

Start by sautéing onions and carrots in oil until soft. Add minced garlic and cook for another 30 seconds to release its flavor.

Next, add your tomatoes. For extra depth, try roasting them first.

Pour in some broth and season with salt and pepper.

Let the soup simmer until the vegetables are tender. Blend until smooth, then stir in fresh basil.

For a creamier version, you can add a splash of milk or coconut milk.

7. Superfood Broccoli Cheddar Soup

This tasty soup combines the health benefits of broccoli with the comfort of cheddar cheese. You’ll love its creamy texture and rich flavor.

Start by sautéing onions and garlic in butter.

Add chopped broccoli florets and carrots, then pour in chicken or vegetable broth.

Let the veggies simmer until tender. Blend the mixture for a smooth consistency.

Stir in milk and shredded cheddar cheese until melted.

For extra nutrition, add cauliflower florets with the broccoli. Season with salt, nutmeg, and red pepper flakes to taste.

This soup is quick to make and perfect for cold days. You can easily adjust it to be gluten-free or vegan by using alternative ingredients.

8. Creamy Cauliflower Leek Soup

This creamy soup combines cauliflower and leeks for a tasty, healthy dish. It’s quick and easy to make, perfect for busy weeknights.

You can use an immersion blender to puree the soup until smooth. This creates a velvety texture without adding cream.

The soup is naturally vegan, dairy-free, and fits well with Whole30 and paleo diets. It’s low in carbs but high in flavor.

For extra depth, try roasting the garlic before adding it to the pot. You can also adjust the thickness by using broth or plant-based milk.

This versatile recipe allows you to add other veggies you have on hand. It’s a great way to use up leftovers and boost nutrition.

9. Moroccan Chickpea and Vegetable Stew

This flavorful stew brings the warmth of North African cuisine to your kitchen. You’ll love the mix of chickpeas, sweet potatoes, and aromatic spices.

Start by sautéing onions and garlic in olive oil.

Add diced sweet potatoes and your choice of vegetables like carrots or bell peppers.

Stir in warm spices such as cumin, coriander, and cinnamon. Pour in vegetable broth, canned tomatoes, and chickpeas.

Simmer until the vegetables are tender.

For extra texture, try adding chopped dates or raisins near the end of cooking.

Serve this hearty stew over quinoa or with crusty bread for a satisfying meal.

10. Detoxifying Spinach and Ginger Soup

This soup packs a punch with its cleansing ingredients. Spinach brings iron and vitamins, while ginger adds a zesty kick and aids digestion.

To make it, sauté minced garlic and ginger in olive oil.

Add chopped spinach and cook until wilted. Pour in vegetable broth and simmer for 10 minutes.

Blend the soup until smooth. Season with salt, pepper, and a squeeze of lemon juice for extra brightness.

You can also add turmeric for an anti-inflammatory boost.

Enjoy this soup warm for a comforting meal that’s good for your body. It’s perfect for cold days or when you want to feel refreshed.

11. Roasted Red Pepper and Tomato Soup

This tasty soup blends the sweetness of roasted red peppers with the rich flavor of tomatoes. It’s creamy and smooth, perfect for a cozy meal.

You can make it in about 30 minutes using jarred roasted peppers and canned tomatoes. This shortcut saves time without sacrificing taste.

The soup is low in calories, with only about 100 calories per bowl. It’s a great choice if you’re watching your weight.

You can easily adapt the recipe to fit your needs. Add some cream for extra richness, or keep it vegan by using plant-based ingredients.

Pair this soup with a turkey sandwich for a filling lunch. It’s also great on its own as a light dinner option.

12. Coconut Curry Pumpkin Soup

This soup blends pumpkin and coconut milk for a creamy texture. You’ll love the warm spices and rich flavors.

Start by sautéing onions, garlic, and ginger.

Add curry powder for a flavor boost. Pour in vegetable stock, coconut milk, and pumpkin puree.

Simmer the mixture for about 20 minutes. Blend until smooth for a silky consistency.

For extra taste, roast pumpkin chunks before adding them to the soup. This brings out their natural sweetness.

Garnish with fresh herbs like cilantro or chives. You can also add chickpeas or tofu for more protein.

This easy recipe comes together in about 30 minutes. It’s perfect for chilly days when you want something cozy and satisfying.

13. Zucchini and Basil Pesto Soup

Zucchini and basil pesto soup is a tasty and nutritious choice for a light meal. This soup blends the mild flavor of zucchini with the bright, fresh taste of basil pesto.

To make it, start by sautéing diced onions and celery in olive oil.

Add chopped zucchini and potatoes, then pour in vegetable stock. Let it simmer until the vegetables are soft.

Blend the soup until smooth and creamy. Stir in homemade or store-bought pesto for extra flavor.

You can add a squeeze of lemon juice to brighten the taste.

This soup is naturally creamy without any dairy. It’s packed with vitamins and fiber from the zucchini. You can serve it hot or chilled for a refreshing summer meal.

14. Healing Turmeric Lentil Soup

This nourishing soup combines lentils and turmeric for a healthy, comforting meal.

Start by heating oil in a pot over medium heat. Add onions, carrots, and zucchini, cooking for a few minutes.

Stir in turmeric, cumin, salt, and pepper. Let the spices toast briefly to enhance their flavors.

Pour in vegetable broth and add red lentils.

Simmer the soup until the lentils are tender, about 20-25 minutes.

For extra heartiness, you can add farro or other grains. This soup is packed with anti-inflammatory ingredients and fiber to support your immune system.

15. Miso Soup with Tofu and Seaweed

Miso soup is a tasty Japanese dish you can make in about 15 minutes. It’s a simple blend of miso paste, dashi broth, tofu, and seaweed.

Start by heating water in a pot. Add dashi powder and crumbled seaweed. Let it simmer for a few minutes.

Next, add cubed soft tofu to the broth. Stir in miso paste until it dissolves. Be careful not to boil the soup after adding miso.

This soup is warm, comforting, and full of umami flavor. The soft tofu and seaweed give it a nice texture. You can enjoy it as a light meal or as a side dish.

16. Herbed Mushroom and Barley Soup

This comforting soup combines earthy mushrooms with hearty barley for a satisfying meal. You’ll love the rich flavors and textures in every spoonful.

Start by sautéing a mix of cremini, shiitake, and white button mushrooms in olive oil.

Add diced onions, carrots, and celery for extra flavor and nutrition.

Stir in pearl barley and your favorite herbs like thyme, rosemary, or parsley. Pour in vegetable broth and simmer until the barley is tender and chewy.

This soup is filling yet light, making it perfect for lunch or dinner. Pair it with a protein source like tuna salad for a balanced meal.

Health Benefits of Soup

Soup can be a nutritious and satisfying meal option. It provides essential nutrients and helps keep you hydrated.

Let’s look at some key benefits of eating soup.

Nutrient-Rich Ingredients

Soups often contain a mix of veggies, lean proteins, and whole grains. This combo gives you vitamins, minerals, and fiber.

Veggie-based soups are high in antioxidants that fight cell damage. Bone broth soups offer protein and minerals like calcium.

Lentil and bean soups pack lots of plant-based protein and fiber. Fish soups provide heart-healthy omega-3 fats.

Adding herbs and spices boosts flavor without extra salt or calories.

Hydration and Satiety

Soup is mostly water, so it helps you stay hydrated. The liquid content fills your stomach, making you feel full.

This can help you eat less at meals.

Broth-based soups are low in calories but still filling. Creamy soups made with pureed veggies or beans are thick and satisfying.

The combo of liquids and solid ingredients in soup digests slowly. This keeps you feeling full longer between meals.

Warm soup on a cold day can be comforting. The steam may help clear stuffy sinuses when you have a cold.

Tips for Making Healthy Soups

Making nutritious soups starts with smart ingredient choices and flavor-boosting techniques.

You can create delicious, low-calorie soups by focusing on fresh vegetables, lean proteins, and clever seasoning.

Selecting the Right Ingredients

Choose fresh, seasonal vegetables as your soup base. Carrots, celery, onions, and garlic make a great starting point.

Add leafy greens like spinach or kale for extra nutrients. Pick lean proteins such as chicken breast, turkey, or legumes for filling soups without excess fat.

Use low-sodium broth to control salt levels. Whole grains like quinoa or barley add fiber and make soups more filling.

Opt for non-fat milk or plant-based alternatives in creamy soups to reduce calories.

Frozen vegetables are a good backup when fresh ones aren’t available. They’re often just as nutritious and save prep time.

Enhancing Flavor Without Extra Calories

Spices and herbs are your best friends for tasty, low-calorie soups. Try bay leaves, thyme, or rosemary for depth.

Add a dash of cayenne or red pepper flakes for heat. Fresh herbs like parsley or cilantro brighten flavors when added at the end of cooking.

Roast vegetables before adding them to your soup for richer taste. This works well with tomatoes, peppers, and root vegetables.

A splash of lemon juice or vinegar can perk up flavors without adding calories.

Try using umami-rich ingredients like mushrooms or tomato paste to boost savory notes. Puree part of your soup to create a thicker texture without cream.