Are you looking for a delicious and nutritious way to warm up on a chilly day? Look no further! Soup is a great option, as it’s not only easy to make but also packed with nutrients. In this article, we’ll share 20 healthy soup recipes that are sure to become your new favorites.
From classic comfort foods like chicken noodle and lentil soup, to more exotic options like Moroccan chickpea and Thai coconut curry, there’s something for everyone on this list. And the best part? These soups are all under 500 calories per serving, making them a great option for those looking to keep their diet in check.
In our collection of 20 healthy soup recipes, you’ll find everything from hearty bowls of goodness like quinoa and spinach soup, to creamy and comforting options like roasted tomato and basil. Whether you’re a vegetarian, vegan, gluten-free, or just looking for some inspiration for your next meal, we’ve got you covered.
Lentil and vegetable soup
This comforting soup is a perfect blend of flavors and textures, packed with nutrients and ready to warm your belly on a chilly day. With its simplicity and versatility, it’s a great option for a quick weeknight dinner or a nutritious lunch.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 medium carrots, chopped
– 1 large onion, chopped
– 3 cloves garlic, minced
– 2 medium potatoes, peeled and diced
– 4 cups vegetable broth
– 1 can (14.5 oz) diced tomatoes
– 1 teaspoon dried thyme
– Salt and pepper, to taste
– Fresh parsley or cilantro, for garnish (optional)
Instructions:
1. In a large pot, sauté the onion, carrots, and garlic in a little water until tender.
2. Add the lentils, potatoes, vegetable broth, diced tomatoes, thyme, salt, and pepper. Bring to a boil, then reduce heat and simmer for 45-50 minutes or until the lentils are tender.
3. Serve hot, garnished with fresh parsley or cilantro if desired.
Cooking Time: 45-50 minutes
Creamy cauliflower and kale soup
This comforting soup combines the rich flavors of roasted cauliflower and kale with a creamy base, making it a perfect meal for a chilly evening. With just a few simple ingredients, you can create a delicious and nutritious bowl that’s sure to become a new favorite.
Ingredients:
– 1 head of cauliflower
– 2 cups of kale leaves, stems removed
– 2 tablespoons of olive oil
– 1 onion, chopped
– 4 cloves of garlic, minced
– 1 teaspoon of salt
– 1/2 teaspoon of black pepper
– 1 cup of vegetable broth
– 1 cup of heavy cream or half-and-half
– 1 tablespoon of butter
Instructions:
1. Preheat oven to 425°F (220°C). Toss cauliflower with olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes, or until tender.
2. In a large pot, sauté chopped onion and minced garlic in butter until softened.
3. Add roasted cauliflower, kale leaves, vegetable broth, and heavy cream to the pot. Bring to a simmer and cook for 10-15 minutes, or until the soup has thickened slightly.
4. Purée the soup with an immersion blender or transfer it to a blender and blend until smooth.
5. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 40-45 minutes
Spicy black bean soup
A flavorful and spicy soup that’s perfect for a quick lunch or dinner, this Spicy Black Bean Soup recipe is made with canned black beans, onions, garlic, and jalapeños. This hearty soup is easy to make and packed with protein and fiber.
Ingredients:
– 1 can (15 oz) black beans, drained and rinsed
– 2 tablespoons olive oil
– 1 medium onion, chopped
– 3 cloves garlic, minced
– 1 jalapeño pepper, seeded and chopped
– 4 cups vegetable broth
– 1 teaspoon cumin
– Salt and pepper, to taste
– Optional: sour cream, shredded cheese, diced tomatoes for topping
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the onion and cook until softened, about 3-4 minutes.
3. Add the garlic and jalapeño; cook for an additional minute.
4. Stir in the cumin and black beans. Cook for 1 minute.
5. Pour in the vegetable broth and bring to a simmer.
6. Reduce heat to low and let soup cook for 20-25 minutes or until heated through.
7. Season with salt and pepper to taste.
Cooking Time: 20-25 minutes
Quinoa and spinach soup
This hearty soup is a perfect blend of protein-rich quinoa, nutrient-dense spinach, and aromatic spices. It’s a simple yet satisfying meal that’s ready in under 30 minutes.
Ingredients:
– 1 cup quinoa
– 2 cups vegetable broth
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 cups fresh spinach leaves
– 1 teaspoon ground cumin
– Salt and pepper to taste
– 1 tablespoon olive oil (optional)
Instructions:
1. Rinse quinoa and cook according to package instructions. Set aside.
2. In a large pot, heat the olive oil over medium heat. Add onion and garlic; sauté until softened (about 3-4 minutes).
3. Add vegetable broth, cooked quinoa, cumin, salt, and pepper. Stir well.
4. Bring mixture to a boil, then reduce heat and simmer for 15-20 minutes or until spinach has wilted.
5. Stir in fresh spinach leaves; cook for an additional 1-2 minutes.
6. Serve hot, garnished with chopped cilantro or scallions if desired.
Cooking Time: 25-30 minutes
Roasted tomato and basil soup
Roasted Tomato and Basil Soup Recipe
This simple yet flavorful soup combines the sweetness of roasted tomatoes with the brightness of fresh basil. Perfect for a cozy evening meal or a quick lunch, this recipe is sure to become a favorite.
Ingredients:
• 2 lbs ripe tomatoes
• 1/4 cup olive oil
• 4 cloves garlic, peeled and minced
• 1/4 cup chopped fresh basil
• 1 small onion, finely chopped
• 4 cups chicken or vegetable broth
• Salt and pepper to taste
• Optional: cream or Greek yogurt for added richness
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tomatoes in half and place them on a baking sheet lined with parchment paper.
3. Drizzle with olive oil, sprinkle with minced garlic, and season with salt and pepper.
4. Roast the tomatoes in the preheated oven for 30-40 minutes, or until they’re tender and lightly caramelized.
5. Remove from the oven and let cool slightly.
6. Blend the roasted tomatoes with broth, chopped onion, and basil until smooth.
7. Season with salt and pepper to taste.
8. Serve hot, garnished with additional basil if desired.
Cooking Time: 45-50 minutes
Chicken and wild rice soup
This comforting soup is perfect for a chilly day, packed with the nutty flavor of wild rice and the richness of chicken.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs, cut into bite-sized pieces
– 2 cups mixed vegetables (such as carrots, peas, and corn)
– 1 cup wild rice
– 4 cups chicken broth
– 1 large onion, chopped
– 3 cloves garlic, minced
– 1 tsp dried thyme
– Salt and pepper to taste
Instructions:
1. In a large pot or Dutch oven, sauté the chopped onion and minced garlic until softened.
2. Add the chicken and cook until browned on all sides.
3. Add the mixed vegetables, wild rice, chicken broth, and dried thyme. Season with salt and pepper to taste.
4. Bring the mixture to a boil, then reduce heat to low and simmer for 30-40 minutes or until the rice is tender and the soup has thickened slightly.
5. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 30-40 minutes
Moroccan chickpea soup
Warm up with this aromatic and comforting Moroccan-inspired chickpea soup, flavored with a blend of spices and herbs. Perfect for a cozy evening or as a satisfying lunch.
Ingredients:
– 1 can chickpeas (14 oz), drained and rinsed
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon ground cayenne pepper (optional)
– 4 cups vegetable broth
– 1 can diced tomatoes (14 oz)
– Salt and black pepper, to taste
– Fresh parsley or cilantro, chopped (for garnish)
Instructions:
1. Heat oil in a large pot over medium heat. Add onion and cook until softened, about 5 minutes.
2. Add garlic, cumin, smoked paprika, cinnamon, and cayenne pepper (if using). Cook for 1 minute.
3. Stir in chickpeas, broth, diced tomatoes, salt, and black pepper.
4. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the soup has thickened slightly.
5. Serve hot, garnished with chopped parsley or cilantro.
Cooking Time: 25-30 minutes
Broccoli and cheddar soup
Warm up with a comforting bowl of this rich and creamy soup, packed with nutritious broccoli and tangy cheddar cheese.
Ingredients:
– 2 cups broccoli florets
– 2 tablespoons butter
– 1 medium onion, chopped
– 4 cups chicken broth
– 1 cup milk
– 1/2 cup grated cheddar cheese
– 1 teaspoon salt
– 1/4 teaspoon black pepper
Instructions:
1. In a large pot, melt butter over medium heat. Add onion and cook until softened, about 3-4 minutes.
2. Add broccoli and cook for an additional 2-3 minutes, or until tender.
3. Pour in chicken broth and bring to a boil. Reduce heat and simmer for 10-12 minutes.
4. Use an immersion blender or transfer soup to a blender and puree until smooth.
5. Return soup to pot and stir in milk and cheddar cheese until melted and creamy.
6. Season with salt and pepper to taste.
Cooking Time: 20-25 minutes
Thai coconut curry soup
This rich and creamy Thai coconut curry soup is a flavorful and comforting meal that’s perfect for any occasion. With its aromatic blend of spices, tender vegetables, and velvety coconut milk, this soup is sure to become a family favorite.
Ingredients:
– 2 tablespoons vegetable oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tablespoon grated fresh ginger
– 1 red bell pepper, diced
– 2 cups mixed vegetables (such as carrots, potatoes, and green beans)
– 2 cups coconut milk
– 1 can (14 oz) coconut cream
– 2 teaspoons Thai red curry paste
– 1 teaspoon fish sauce (optional)
– Salt and pepper to taste
– Fresh cilantro leaves for garnish
Instructions:
1. Heat oil in a large pot over medium heat. Add onion, garlic, and ginger; cook until softened.
2. Add bell pepper and mixed vegetables; cook until tender.
3. Stir in curry paste; cook 1 minute.
4. Pour in coconut milk and coconut cream; bring to a simmer.
5. Reduce heat; let soup simmer for 10-15 minutes or until flavors have melded together.
6. Season with fish sauce (if using) and salt and pepper to taste.
7. Serve hot, garnished with cilantro leaves.
Cooking Time: 20-25 minutes
Miso soup with tofu and seaweed
This comforting Japanese-inspired soup is a perfect remedy for a chilly day. Rich miso paste, savory tofu, and crunchy seaweed come together to create a deliciously nourishing meal.
Ingredients:
– 2 tablespoons sesame oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 2 cups vegetable broth
– 1 tablespoon white miso paste
– 1/4 cup cubed firm tofu
– 1 sheet of wakame seaweed (dried or fresh)
– Salt and pepper to taste
– Optional: chopped scallions for garnish
Instructions:
1. Heat sesame oil in a large pot over medium heat.
2. Add sliced onion and cook until translucent, about 3 minutes.
3. Add minced garlic and cook for an additional minute.
4. Pour in vegetable broth and whisk in miso paste until smooth.
5. Bring the mixture to a simmer and add cubed tofu.
6. Cook for 5-7 minutes or until the soup has thickened slightly.
7. Stir in dried wakame seaweed (if using fresh, add it just before serving).
8. Season with salt and pepper to taste.
9. Serve hot, garnished with chopped scallions if desired.
Cooking Time: 20-25 minutes
Minestrone with whole wheat pasta
This Italian-inspired soup is a perfect blend of vegetables, beans, and pasta, making it a nutritious and filling meal for any time of day. This recipe uses whole wheat pasta to add extra fiber and nutrition.
Ingredients:
– 1 cup dried whole wheat pasta
– 2 cups vegetable broth
– 1 can (14.5 oz) diced tomatoes
– 1 can (15 oz) kidney beans, drained and rinsed
– 1 medium onion, chopped
– 3 cloves garlic, minced
– 1 medium carrot, chopped
– 1 cup frozen green beans
– 1 teaspoon dried oregano
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Bring the vegetable broth to a boil in a large pot.
2. Add the diced tomatoes, kidney beans, onion, garlic, carrot, and green beans. Simmer for 20 minutes or until the vegetables are tender.
3. Cook the whole wheat pasta according to package instructions. Drain and set aside.
4. Stir in the oregano, salt, and pepper.
5. Serve the soup hot, topped with grated Parmesan cheese if desired.
Cooking Time: 40-45 minutes
Carrot and ginger soup
This vibrant soup is a perfect blend of sweet carrots and spicy ginger, sure to brighten up any meal. With its comforting warmth and inviting aroma, it’s a delicious way to unwind on a chilly day.
Ingredients:
– 2 tablespoons butter
– 1 medium onion, chopped
– 3 cloves garlic, minced
– 4 cups chopped carrots (about 8-10 medium-sized)
– 2 inches fresh ginger, peeled and grated
– 4 cups chicken or vegetable broth
– 1/2 cup heavy cream or coconut cream (optional)
– Salt and pepper to taste
– Fresh herbs for garnish (optional)
Instructions:
1. In a large pot, melt butter over medium heat. Add onion and cook until softened, about 5 minutes.
2. Add garlic and cook for an additional minute.
3. Add chopped carrots, grated ginger, and broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until carrots are tender.
4. Use an immersion blender (or transfer soup to a blender in batches) to puree the mixture until smooth.
5. If desired, stir in heavy cream or coconut cream for added richness.
6. Season with salt and pepper to taste.
7. Serve hot, garnished with fresh herbs if desired.
Cooking Time: 25-30 minutes
Turkey and vegetable soup
This comforting soup is a perfect blend of flavors and textures, featuring tender turkey, crisp vegetables, and aromatic spices. With its rich broth and satisfying serving size, it’s an ideal meal for any occasion.
Ingredients:
– 1 lb boneless, skinless turkey breast or thighs
– 2 medium carrots, chopped
– 2 stalks celery, chopped
– 1 large onion, chopped
– 4 cups chicken broth
– 1 can (14.5 oz) diced tomatoes
– 1 tsp dried thyme
– Salt and pepper to taste
Instructions:
1. In a large pot or Dutch oven, sauté the chopped onion, carrots, and celery in a little water until tender.
2. Add the turkey, chicken broth, diced tomatoes, and thyme. Bring to a boil, then reduce heat and simmer for 30 minutes.
3. Season with salt and pepper to taste. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 45-50 minutes
Sweet potato and black bean soup
This comforting soup combines the natural sweetness of sweet potatoes with the earthy flavor of black beans, making it a perfect blend for a cozy evening meal. With its creamy texture and subtle spices, this recipe is sure to become a family favorite.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 1 can (15 oz) black beans, drained and rinsed
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper to taste
– 4 cups vegetable broth
– 1 cup coconut milk (optional)
Instructions:
1. In a large pot, sauté the onion and garlic until softened.
2. Add the sweet potatoes, black beans, cumin, and smoked paprika. Cook for 5 minutes.
3. Pour in the vegetable broth and bring to a boil. Reduce heat and simmer for 20-25 minutes or until the sweet potatoes are tender.
4. Use an immersion blender (or transfer to a blender) to puree the soup until smooth.
5. Stir in coconut milk, if using. Season with salt and pepper to taste.
Cooking Time: 30-35 minutes
Greek lemon chicken soup
This classic Greek soup is a staple of Mediterranean cuisine, made with tender chicken, aromatic herbs, and the brightness of lemon. This recipe serves 4-6 people and can be easily customized to suit your taste preferences.
Ingredients:
– 1 pound boneless, skinless chicken breast or thighs
– 2 medium carrots, peeled and chopped
– 2 celery stalks, chopped
– 1 large onion, chopped
– 4 cups low-sodium chicken broth
– 1/2 cup freshly squeezed lemon juice
– 2 cloves garlic, minced
– 1 teaspoon dried oregano
– 1/2 teaspoon paprika
– Salt and pepper to taste
– Fresh parsley or dill, for garnish (optional)
Instructions:
1. In a large pot, sauté the chicken, carrots, celery, and onion in a little bit of oil until the vegetables are tender.
2. Add the chicken broth, lemon juice, garlic, oregano, paprika, salt, and pepper. Bring to a boil, then reduce heat and simmer for 15-20 minutes or until the chicken is cooked through.
3. Taste and adjust seasoning as needed. Serve hot, garnished with fresh parsley or dill if desired.
Cooking Time: 20-25 minutes
Pumpkin and lentil soup
Warm up with a deliciously comforting bowl of Pumpkin and Lentil Soup! This autumnal treat combines the natural sweetness of roasted pumpkin with the hearty goodness of red lentils, all in a flavorful broth.
Ingredients:
– 1 small pumpkin (about 2 lbs), peeled and cubed
– 1 cup dried red lentils, rinsed and drained
– 4 cups vegetable broth
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon ground coriander
– Salt and pepper, to taste
– Fresh cilantro, for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss pumpkin cubes with a pinch of salt and roast for 30 minutes.
3. In a large pot, sauté onion and garlic until softened.
4. Add lentils, roasted pumpkin, vegetable broth, cumin, coriander, salt, and pepper.
5. Bring to a boil, then simmer for 25-30 minutes or until lentils are tender.
6. Blend soup until smooth, if desired.
7. Serve hot, garnished with cilantro if desired.
Cooking Time: 55-60 minutes
Kale and white bean soup
A hearty and nutritious soup that combines the earthy flavor of kale with creamy white beans, perfect for a cozy winter meal.
Ingredients:
– 1 bunch of kale, stems removed and chopped
– 1 can (15 oz) of cannellini beans, drained and rinsed
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 4 cups vegetable broth
– 1 teaspoon dried thyme
– Salt and pepper, to taste
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the chopped onion and cook until softened, about 5 minutes.
3. Add the garlic and cook for an additional minute.
4. Add the chopped kale and cook until wilted, about 5 minutes.
5. Add the cannellini beans, vegetable broth, and thyme. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the soup has thickened slightly.
6. Season with salt and pepper to taste.
Cooking Time: 30-35 minutes
Beetroot and apple soup
Discover the sweet and earthy combination of roasted beetroot and apples in this vibrant soup. Perfect for a cozy evening or as a unique starter, this recipe is sure to delight!
Ingredients:
– 2 large beetroot, peeled and chopped
– 1 large apple, peeled and chopped
– 2 tablespoons olive oil
– 1 onion, chopped
– 4 cups chicken or vegetable broth
– 1/2 cup heavy cream (optional)
– Salt and pepper to taste
– Fresh herbs for garnish (optional)
Instructions:
1. Preheat oven to 425°F (220°C). Toss beetroot and apple with olive oil, salt, and pepper on a baking sheet. Roast for 30-40 minutes or until tender.
2. In a large pot, sauté the chopped onion in a little olive oil until softened.
3. Add roasted beetroot and apple mixture to the pot, along with broth and cream (if using). Bring to a boil, then simmer for 10-15 minutes or until heated through.
4. Season with salt and pepper to taste. Serve warm, garnished with fresh herbs if desired.
Cooking Time: 45-60 minutes
Asian-inspired mushroom soup
This recipe combines the earthy flavors of mushrooms with the savory notes of miso and soy sauce, creating a rich and comforting Asian-inspired soup.
Ingredients:
– 1 tablespoon sesame oil
– 1 small onion, thinly sliced
– 2 cups mixed mushrooms (shiitake, cremini, oyster), sliced
– 2 cloves garlic, minced
– 2 tablespoons miso paste
– 2 tablespoons soy sauce
– 4 cups chicken or vegetable broth
– 1/4 cup heavy cream or coconut cream (optional)
– Chopped green onions and toasted sesame seeds for garnish
Instructions:
1. Heat the sesame oil in a large pot over medium heat. Add the onion and cook until softened, about 3-4 minutes.
2. Add the mushrooms and garlic; cook until the mushrooms release their liquid and start to brown, about 5 minutes.
3. Stir in the miso paste and soy sauce; cook for 1 minute.
4. Pour in the broth and bring to a simmer. Reduce heat to low and let cook for 10-15 minutes or until the soup has thickened slightly.
5. Taste and adjust seasoning as needed. If desired, stir in the heavy cream or coconut cream to add a creamy texture.
Cooking Time: 20-25 minutes
Zucchini and pea soup
This creamy soup is perfect for a light lunch or dinner on a warm day. The combination of tender zucchini, sweet peas, and aromatic spices will leave you feeling refreshed and satisfied.
Ingredients:
– 2 medium zucchinis, diced
– 1 cup fresh peas (or frozen, thawed)
– 4 cups vegetable broth
– 1 onion, finely chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– Salt and pepper to taste
– Optional: cream or coconut cream for added richness
Instructions:
1. In a large pot, sauté the onion and garlic in a little water until softened.
2. Add the diced zucchini and cook until tender, about 5 minutes.
3. Add the peas, broth, cumin, salt, and pepper. Bring to a boil, then reduce heat and simmer for 10-15 minutes or until the vegetables are very tender.
4. Use an immersion blender or transfer the soup to a blender and puree until smooth.
5. Taste and adjust seasoning as needed. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 20-25 minutes
Summary
Get ready to warm up with these 20 delicious and nutritious soup recipes! From classic comfort foods like lentil and vegetable soup, to international flavors like Moroccan chickpea soup and Thai coconut curry soup, there’s something for everyone. Whether you’re looking for a meatless option or a hearty bowl to fill your belly, these healthy soups are sure to please even the pickiest eaters. So grab a spoon and dive into the world of flavorful and nutritious soups!