I am deeply passionate about making not just outstanding soups but truly excellent and highly nutritious ones. I hunt down recipes that are well-crafted to feature the kind of good-for-you ingredients that can really make a simple soup, in both taste and nutrition, to something memorable, if not downright extraordinary.
When these veritable soup-a-thons happen, I buy big bags of the kinds of greens you can’t just eat raw unless you want to gnaw your way through an NBA-style kale forest: tough, hearty greens like kale and collards, as well as statuesque spinach. And believe you me, I get my share.
These greens are chock-full of vitamins, minerals, and fiber, not to mention some kind of leafy green magic that makes me feel good inside. When it comes to hitting the protein jackpot what’s exceptional chicken or fish broth, I often call on my buddy, turmeric.
So here they are by 14 best Recipes for Soup.
The 14 Best Healthy Soup Recipes
1. Chicken and Vegetable Healthy Soup
What I really adore about Healthy Chicken and Vegetable Soup is the way it melds together such wholesome, healthy ingredients as diced chicken breast, carrots, celery, and good old spinach. All of these live in a lovely, low-sodium chicken broth.
Ingredients
Chicken breast, diced
Carrots, sliced
Celery, sliced
Onion, chopped
Garlic, minced
Low-sodium chicken broth
Spinach leaves#
Instructions
1. In a pot of suitable size, and over a medium flame, take the garlic and onion and allow them to sauté until they give off a fragrant aroma.
2. Incorporate the diced chicken and cook until it has achieved a golden-brown color all over.
3. Add the carrots and celery, and keep cooking for about 5 minutes.
4. Add the chicken broth and bring it to a boil, then reduce the heat and let it simmer for 20 minutes. Put in the spinach during the last 5 minutes of cooking.
2. Lentil and Spinach Protein-Packed Soup
Packed with protein and nutrients, the Lentil and Spinach Soup is a perfect addition to my healthy soup recipe collection. It has lentils, fresh spinach, and lots of good spices like cumin.
Not only is it healthy, but it is also a nice, filling meal that you can have any time of the day.
Ingredients
- 1 cup dried lentils, rinsed and drained
- 6 cups vegetable broth
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 teaspoon ground cumin
- 4 cups fresh spinach
- Salt and pepper to taste
Instructions
1. In a big pot, cook the onion and garlic in the medium heat until the onion turns transparent, about 3-4 minutes.
2. Combine the lentils, cumin, and vegetable broth in the pot. Bring the mixture to a boil, then lower the heat and allow it to simmer for 25 to 30 minutes or until the lentils are tender.
3. Add the spinach and allow it to cook for another 5 minutes, until it has wilted. Before serving, season with salt and pepper to taste.
3. Quinoa and Kale Detoxifying Soup
My mind immediately goes to my Quinoa and Kale Detoxifying Soup when I think of healthy soup recipes. This soup is chock-full of good-for-you ingredients—quinoa; kale; diced onion; minced garlic; sliced carrots; and a broth that’s basically an all-vegetable who’s-who of flavor and nutrients.
Ingredients
1 cup quinoa, rinsed
6 cups vegetable broth
1 bunch kale, stems removed and leaves chopped
1 medium onion, diced
2 cloves garlic, minced
2 carrots, sliced
1 tablespoon olive oil
Instructions
1. In a sizable pot, warm the olive oil over medium heat. Toss in the onion and garlic, and sauté until the onion becomes translucent.
2. Add the carrots and keep cooking for approximately 5 minutes, or until the carrots start to soften.
3. Put the vegetable broth and quinoa in the pot, bring to a boil, then reduce to a simmer. Let it cook for about 15 minutes, or until the quinoa is tender.
4. Put the chopped kale in the pot and stir well. Cook for another 5 minutes until the kale is wilted and then taste. Season with more salt and pepper if needed, and then serve.
4. Tomato Basil Nourishing Soup
One of my favorite healthy soup recipes is the Tomato Basil Nourishing Soup. It has a short and simple ingredient list—olive oil, onion, garlic, crushed tomatoes, vegetable broth, fresh basil—resulting in a straightforward delight.
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 2 cans (14.5 ounces each) crushed tomatoes
- 2 cups vegetable broth
- 1 cup fresh basil leaves, packed
- Salt and pepper to taste
Instructions
1. In a substantial saucepan, warm the olive oil over medium heat. Toss in the diced onion, and sauté it until the pieces are glassy and tender, about 5 minutes.
2. Put in the chopped garlic and sauté it for another minute, or until the smell is overpoweringly good.
3. Add the crushed tomatoes and vegetable broth to the pot and bring them to a simmer. Allow the mixture to cook for about 15-20 minutes, letting the flavors combine and become one.
4. Take the pot off the heat. Toss in the fresh basil leaves. Then, with an immersion blender, puree the soup until it achieves a uniformly smooth texture. Season it with salt and pepper to taste. If it needs anything else, like more lemon or a pinch of sugar, now’s the time to do it. Serve the soup hot.
5. Curried Sweet Potato and Carrot Creamy Soup
The Curried Sweet Potato and Carrot Soup is a fabulous addition to my soup repertoire. It pairs sweet, tender carrots and sweet potatoes with the kind of serious broth you might expect from a French bistro.
But it’s also vegan. And while it’s thick and creamy, there’s no dairy (or coconut) involved; the soup gets its lusciousness from the pureed root vegetables.
Ingredients
2 tablespoons olive oil
1 large onion, chopped
2 cloves garlic, minced
2 large sweet potatoes, peeled and cubed
3 large carrots, peeled and sliced
2 tablespoons curry powder
4 cups vegetable broth
Instructions
1. In a deep saucepan, warm the olive oil over a medium flame. Toss in the diced onion and the minced garlic, and sauté them together until the onion becomes clear and the garlic emits its fragrant aroma. This should take approximately 5 minutes.
2. Put into the pot the sweet potatoes, carrots, and curry powder. Thoroughly combine the vegetables and the curry powder.
3. Add the vegetable broth and bring everything to a boil. Reduce the heat and let everything simmer, covered, until the vegetables are tender, about 25 to 30 minutes.
4. Take the pot off the heat and blend the soup with an immersion blender until it is smooth and creamy. Season it with salt and pepper to taste, and serve.
6. Hearty Minestrone Whole Food Soup
Hearty Minestrone Whole Food Soup contains diced onion, sliced carrots, and celery that nourish with tomatoes and vegetable broth. This is one of my go-to soup recipes for a comforting meal that I know is good for me.
Ingredients
1 tablespoon olive oil
1 onion, diced
2 cloves garlic, minced
2 carrots, sliced
2 celery stalks, sliced
1 can (14 oz) diced tomatoes
4 cups vegetable broth
Instructions
1. In a large pot, placed over medium heat, warm the olive oil. Then, add the chopped onion and sauté until it achieves translucency.
2. Add the minced garlic, sliced carrots, and sliced celery. Cook for approximately 5 minutes until the vegetables start to soften.
3. Incorporate the chopped-up tomatoes and the veggie broth into the pot. Bring everything to a lively bubble, then cut back the heat and let it all cozy together for about 20 minutes.
4. Salt and pepper the soup to your liking and serve it up nice and hot.
7. Coconut Curry Immunity Boosting Soup
I relish warming and nourishing dishes like this Coconut Curry Immunity Boosting Soup. Made with coconut milk, ginger, and fresh vegetables, it’s a perfect, healthful soup to add to my collection—mostly because it tastes incredible and partially because I could use a little immunity boost this time of year.
Ingredients
- 1 tablespoon coconut oil
- 1 onion, diced
- 2 cloves garlic, minced
- 1 tablespoon ginger, grated
- 2 tablespoons curry paste (red or green)
- 1 can (14 oz) coconut milk
- 3 cups vegetable broth
- 1 cup chopped vegetables (carrots, bell peppers, broccoli)
- Salt and pepper to taste
- Fresh lime juice and cilantro for garnish
Instructions
1. In a large pot, heat the coconut oil over medium heat. Then, add the onion, garlic, and ginger. Stir occasionally. Once the onion turns translucent, you’re ready for the next step.
2. Combine the curry paste and cook for a further minute until aromatic. Incorporate the coconut milk and vegetable stock and bring to a gentle simmer.
3. In a large pot, combine the finely diced vegetables and a generous amount of oil and cook over medium heat until softened, about 10-15 minutes. Season with salt and pepper.
4. Offer to guests while still steaming, with fresh lime juice and cilantro. Correct seasoning as necessary before serving.
8. Butternut Squash and Ginger Vitamin-Rich Soup
My favorite way to make Butternut Squash and Ginger Vitamin-Rich Soup is with butternut squash, onion, and fresh ginger. This simple yet sublime delight truly represents soup recipes that are good for you.
It not only packs some serious flavor but also delivers a healthy dose of beta carotene, fiber, and various vitamins and minerals.
Ingredients
1 medium butternut squash, peeled and cubed
1 tablespoon olive oil
1 onion, chopped
2 teaspoons fresh ginger, grated
4 cups vegetable broth
Salt and pepper, to taste
Optional: 1/4 cup coconut milk for added creaminess
Instructions
1. In a spacious saucepan, warm the olive oil over medium heat. Introduce the diced onion and cook, stirring occasionally, until it achieves a state of translucence, which should take around 5 minutes.
2. Add the grated ginger and continue to cook for 2 more minutes, or until the aroma of the ginger wafts through the kitchen.
3. Incorporate the cubed butternut squash and vegetable broth into the mixture. Heat it to a vigorous boil, then lower the heat and allow it to simmer for 20 to 25 minutes; the squash should be tender when you stop cooking.
4. The soup can be pureed with an immersion blender until smooth. Salt and pepper can be added to taste. If you want a creamier soup, coconut milk can be stirred in before serving.
9. Asian Chicken and Cabbage Healing Soup
Take a look at my Asian Chicken and Cabbage Healing Soup—a nourishing recipe that is as part of the Healthy Soup Recipes. This one’s perfect for you if you’re looking for a fast, comforting meal (or a soup that could maybe pass for a main dish).
It’s straightforward, with very few ingredients that you likely have on hand. And oh, the flavor!
Ingredients
Chicken breast or thighs, thinly sliced
Green cabbage, shredded
Fresh ginger, thinly sliced
Garlic cloves, minced
Chicken broth or stock
Soy sauce
Green onions, chopped
Instructions
1. In a sizable pot, bring the chicken broth to a gentle boil. Stir in the ginger and garlic, then reduce the heat and keep it at a simmer for a few minutes to concentrate the flavors.
2. Include the sliced chicken and cook until it is just tender and done.
3. Add the shredded cabbage and cook until softened, but still a bit crisp, about 5 to 7 minutes.
4. Taste the soup and add soy sauce if it needs more flavor. Then serve the soup with a garnish of finely minced green onions.
10. Broccoli and Cheddar Low-Calorie Soup
My Broccoli and Cheddar Low-Calorie Soup brings together copious amounts of broccoli, nearly undetectable amounts of shredded low-fat cheddar cheese, and a base of low-sodium vegetable broth. If you’re looking for a comforting, ridiculously low-calorie soup, then this is the one for you.
Ingredients
Broccoli florets, chopped (about 4 cups)
Low-fat cheddar cheese, shredded (1 cup)
Low-sodium vegetable broth (4 cups)
Onion, chopped (1 medium)
Garlic, minced (2 cloves)
Olive oil (1 tablespoon)
Low-fat milk (1 cup)
Instructions
1. In a spacious saucepan, warm the olive oil over a medium flame. Toss in the diced onion and the minced garlic, then sauté them until the onion turns translucent, which will take about 3-4 minutes.
2. Chopped broccoli and vegetable broth are combined in the pot. The mixture is brought to a boil and then allowed to simmer until the broccoli is tender, which takes about 10 minutes.
3. Puree the soup until smooth using an immersion blender or, if you’re feeling adventurous, transfer the soup in batches to a conventional blender and use that instead.
4. Place the pot back on the burner. Stir in the reduced-fat milk and the shredded cheddar—that’s the first step. You want the cheese to melt completely and the soup to warm thoroughly before you do anything else, including adding any seasonings.
11. Red Lentil and Turmeric Anti-Inflammatory Soup
I enjoy delving into nutritious soup recipes, such as the Red Lentil and Turmeric Anti-Inflammatory Soup. This delicious, health-promoting dish is made from red lentils, turmeric, vegetable broth, onion, and garlic, and it’s perfect as a meal in itself or as a first course to any dinner.
Ingredients
Red lentils (1 cup)
Turmeric powder (1 teaspoon)
Vegetable broth or water (4 cups)
Onion, chopped (1 medium)
Garlic, minced (3 cloves)
Carrot, diced (1 medium)
Coconut oil or olive oil (1 tablespoon)
Instructions
1. Wash the red lentils in cold water until the water runs clear.
2. In a big pot, warm the coconut oil on medium heat. Toss in the chopped onion and minced garlic. Sauté until the onion is clear but still whole.
3. Add the carrot, chopped, and sauté it for another two minutes. Then stir in the turmeric powder and let it heat for 30 seconds, until it is fragrant.
4. Add the vegetable broth and the rinsed red lentils to the pot and bring it to a boil. Reduce the heat and let the mixture simmer for 20-25 minutes, or until the lentils are tender. Season with salt and pepper to taste, and serve.
12. Moroccan Chickpea Fiber-Rich Stew
What I really like about Fiber-Rich Moroccan Stew is that it brings together such delicious ingredients: chickpeas, aromatic cumin, sweet cinnamon, and luscious tomatoes. It is a wonderful example of a healthy soup recipe and a great addition to that collection.
Every bowl is so nutritious and gives you such a wonderful flavor combination that you won’t even think about the health part while you are eating it.
Ingredients:
2 tablespoons olive oil
1 onion, chopped
3 garlic cloves, minced
2 teaspoons ground cumin
1 teaspoon ground cinnamon
2 (15-ounce) cans chickpeas, drained and rinsed
1 (14-ounce) can diced tomatoes
Instructions
1. In a large pot, warm the olive oil over medium heat. Toss in the diced onion and soften for approximately 5 minutes.
2. Add the minced garlic, ground cumin, and ground cinnamon, and mix well. Sauté for one more minute, until the spices become aromatic.
3. Toss in the chickpeas and the diced tomatoes into the pot. Give it a good stir and let it simmer.
13. Zucchini and Leek Light Summer Soup
Zucchini and Leek Light Summer Soup is one of the new additions to my Healthy Soup Recipes that I really enjoy. It’s not really a chowder, despite having some properties of one, but it’s certainly a rich and comforting bowl of soup that can be eaten at any time of year.
Ingredients
2 medium zucchinis, chopped
2 leeks, white and light green parts only, sliced
3 cups vegetable broth
2 tablespoons olive oil
2 cloves garlic, minced
Salt and pepper to taste
Fresh parsley or chives for garnish
Instructions
1. In a large pot, heat the olive oil over medium. Add the leeks and garlic, and cook until the leeks are tender and aromatic—about 5 minutes.
2. Put the chopped zucchinis into the pot and cook for 3 more minutes, stirring now and then.
3. Add the vegetable broth, raise to a boil, then lower the heat and let the soup simmer for about 15 minutes until the zucchini gives way.
4. To achieve a uniform texture in your soup, submerging a blender works best. If you don’t, however, have one, use a stand blender instead, but hold the lid tightly to avoid an explosion of hot soup. Season it, garnish it, and serve it with crusty bread for the full experience.
14. Mushroom and Barley Heart Health Soup
I adore the way that Mushroom and Barley Heart Health Soup combines the nourishing ingredients of hardy pearl barley, earthy mushrooms, and aromatic garlic into such a simple blend. My blog has many more delicious and Healthy Soup Recipes if you’re looking for ways to boost your wellness this winter.
Ingredients
1 cup pearl barley
2 tablespoons olive oil
1 onion, chopped
3 garlic cloves, minced
4 cups sliced mushrooms (such as cremini or button)
6 cups low-sodium vegetable broth
2 tablespoons chopped fresh parsley
Instructions
1. Wash the barley in cold water and put it to the side.
2. In a sizable saucepan, warm the olive oil over medium heat. Then, incorporate the onion and garlic, sautéing them until the onion reaches a state of translucency.
3. Introduce the mushrooms and sauté them until they are tender, which should take roughly 5 minutes.
4. Combine the broth and the barley in the large pot. Bring everything to a rolling boil before reducing the heat to low, covering the pot, and allowing the soup to simmer for around 45 minutes. You want the barley to be perfectly tender when it is time to eat. So, if you’re not sure when that will be, just check a couple of times during the cooking interval.
