Soup is a versatile and nutritious addition to any diet. With a wide range of recipes available, there’s no shortage of options regardless of the season. From hearty winter soups to refreshing summer broths, healthy soup recipes offer endless possibilities.
One of the benefits of incorporating wholesome grains, beans, and legumes into your soup is their ability to add texture, bulk, and fill you up. These nutrient-rich ingredients also help stretch the meal further, making them a great value.
The beauty of healthy soup recipes lies in their simplicity. A basic soup can be made with minimal ingredients, including pantry staples like herbs, spices, and stock. Add some fresh veggies, lean protein if desired, and you’re ready to go! With many options available, you can have a nutritious meal on the table in under 30 minutes.
Celery and Carrot Soup
Celery and carrot soup is a nutritious and revitalizing option, boasting the perfect balance of health benefits and palate pleasure. At its core are the humble celery and carrots, taking center stage in this recipe. The supporting cast of onion, garlic, oregano, and vegetable broth adds a rich tapestry of flavors. To enhance the experience, consider leaving your soup chunky for a delightful textural element. Nutritional highlights per serving include: 79 calories, 4.8g fats, 1.2g protein, 6.
2g carbohydrates, 2.4g fiber, and 3.7g sugar.
Creamy Taco Soup
Indulge in the hearty goodness of meaty taco soup, a delightfully easy recipe that requires minimal effort but yields maximum flavor. By combining an array of ingredients, including pungent yellow onion and savory garlic, with bold taco spices, you’ll create a rich and aromatic foundation for your soup. The addition of beef broth, peppers, and diced tomatoes will further enhance the depth of flavors, resulting in a satisfying and filling meal.
To elevate this comforting dish, consider serving it with an assortment of creamy toppings, such as shredded cheese, ripe avocados, and tangy sour cream. Per Serving:Calories: 382Fats: 30gProtein: 19gCarbs: 11gFiber: 3.9gSugar: 4.1g
Root Vegetable Soup with Barley
Indulge in the comforting warmth of this root vegetable soup, teeming with a harmonious blend of turnip, squash, sweet potato, celeriac, carrots, and onions. The addition of pearl barley provides a satisfying thickness, while its nutritional benefits only add to the dish’s appeal. A trio of garlic, thyme, and fresh dill further elevates the flavor profile, before a final burst of spinach adds a vibrant pop of color and freshness.
With each spoonful, you can expect a delightful serving that boasts a nutritious balance of Calories (226 per serving), Fats (4g), Protein (4g), Carbs (46g), Fiber (11g), and Sugar (12g).
Spring Vegetable Minestrone
When the chill of winter sets in, there’s no better comfort food than a steaming bowl of minestrone. This hearty Italian soup is a veritable warm hug for your belly, packed with an abundance of veggies and subtle herbal notes that will leave you feeling cozy and satisfied.
nThe foundation of this flavor profile is built upon the aromatic trifecta of sautéed onions, garlic, and celery, which harmoniously mingle with the natural sweetness of green beans, carrots, and zucchini.
Meanwhile, a rich and tangy tomato broth gets its depth from the judicious addition of balsamic vinegar and Worcestershire sauce.
nThe finishing touches come in the form of tender pasta noodles, cannellini beans, and kidney beans, all combining to create a truly satisfying and filling meal that’s sure to hit the spot.
And with its impressive nutritional profile, boasting 389 calories, 4g of fat, 22g of protein, 67g of carbs, 14g of fiber, and just 7g of sugar per serving, you can feel good about what you’re putting in your body.
Keto Pho
Indulge in the savory and aromatic flavors of this keto-friendly steak pho, served with tender zucchini noodles that cleverly replace traditional rice noodles. The harmonious blend of warming spices – including star anise, cinnamon sticks, cardamom pods, coriander seeds, cloves, and ground ginger – adds a depth of flavor to the dish. When you pour the rich bone broth infused with fish sauce over the zoodles and thinly sliced steak, the hot liquid will cook the steak to perfection in your bowl!
Enjoy this satisfying meal knowing that each serving contains approximately 218 calories, consisting of 5.3g of fats, 32.9g of protein, 7.8g of carbohydrates, 3g of fiber, and a minimal amount of sugar at 4.3g per serving.
Sweet Potato Soup
Indulge in the rich, velvety goodness of this sweet potato soup, where natural sweetness melds with savory notes. The foundation is laid by sautéing garlic, onions, carrots, and celery, then simmering them in vegetable broth alongside tender sweet potato cubes. To achieve a silky texture, blend your creation until smooth, then stir in generous helpings of heavy cream before serving.
Nutritional Breakdown (per serving):
Calories: 228
Fats: 12g
Protein: 3g
Carbs: 29g
Fiber: 4g
Sugar: 7g
Turkey Noodle Soup
Transform your Thanksgiving leftovers into a delicious and comforting turkey noodle soup, expertly crafted in your Instant Pot. The aromatic base of sautéed carrots, celery, onion, and garlic is elevated by the savory flavors of dried thyme, poultry seasoning, and rich turkey stock.
This satisfying meal yields impressive nutrition stats per serving: 265 calories, 7g fat, 25g protein, 26g carbs, with a moderate amount of fiber (2g) and sugar (4g), making it an excellent way to repurpose your post-holiday feast.
Pumpkin Carrot Soup
This autumnal delight, creamy pumpkin carrot soup, is a symphony of warm spices and contrasting flavors. The aromatic foundation of sautéed onion and garlic harmonizes beautifully with the trio of cumin, turmeric, and ginger, while red pepper flakes add a subtle kick. To simplify preparation, puree cooked pumpkin and then combine it with vegetable broth, simmering until carrots are tender.
Blend the mixture to achieve a silky smooth texture, finishing with a sprinkle of toasted pepitas and fresh parsley for added crunch and freshness. Per Serving: Calories: 112 Fats: 5g Protein: 2g Carbs: 17g Fiber: 4g Sugar: 8g
Broccoli Cheese Soup
Indulge in the rich and creamy broccoli cheese soup, a mouthwatering replica of Panera Bread’s iconic version! The aroma of sautéed onion and minced garlic sets the stage for a flavorful foundation. Thinly sliced carrots and tender broccoli florets combine to deliver a nutrient-dense punch. To take it to the next level, add an abundance of melted cheese for an unbeatable cheesy experience! The key to unlocking authentic Panera flavor lies in the addition of Dijon mustard.
Serve your soup in crusty sourdough bread bowls for an added layer of indulgence. Per serving, this delightful treat boasts: Calories – 544, Fat – 43g, Protein – 20g, Carbohydrates – 21g, Fiber – 3g, and Sugar – 8g.
Lemony Garlic Roasted Garlic Chickpea Soup
For garlic enthusiasts, this soup is a culinary delight. The sweetness of caramelized garlic harmonizes with the brightness of lemon juice and the wholesome goodness of chickpeas, resulting in a creamy yet refreshing dish. The Mediterranean’s flavor profile shines through, evoking the rich flavors of hummus thanks to the addition of tahini, sumac, and lemon. To take it to the next level, garnish your bowl with crispy onions, chickpeas, fresh parsley, and a sprinkle of sumac.
Nutritional highlights per serving include: 363 calories, 15g of fat, 14g of protein, 47g of carbohydrates, 7g of fiber, and 9g of sugar.
Pork, Squash, and White Bean Soup
Indulge in the warm, comforting essence of this fall-inspired soup, expertly blended with ground pork for a rich and satisfying flavor profile. The harmonious balance of butternut squash, kale, red onion, and sage evokes the quintessential spirit of autumn. A pinch of minced garlic and a squeeze of lemon juice further elevate the taste experience. To add an extra layer of wholesome goodness, incorporate cannellini beans into your recipe.
Finish with a walnut pesto garnish, crafted from chopped walnuts, fresh sage, parmesan, lemon juice, and olive oil. This nourishing soup yields impressive nutritional credentials per serving: Calories – 763, Fats – 37g, Protein – 56g, Carbs – 55g, Fiber – 13g, Sugar – 6g.
Spicy Turkish Lentil Soup
Indulge in the wholesome and hearty Turkish-inspired lentil soup, where a rich, spicy tomato broth serves as the perfect backdrop for red lentils and bulgur wheat to absorb the delightful Turkish flavors. The combination of Turkish pepper paste and tomato paste yields a robust base that’s elevated by a squeeze of lemon juice and a sprinkle of dried mint just before serving, delivering a burst of bright flavor.
This nutritious soup is an excellent choice, with each serving boasting impressive statistics: 866 calories, 54g of fat, 69g of protein, 25g of carbohydrates, 7g of fiber, and 7g of sugar.
Puerto Rican Tofu Quisado
Indulge in the vibrant flavors of Puerto Rico with this hearty chunky soup. A game-changer is the firm tofu, which adds a satisfying meaty texture and effortlessly absorbs the rich flavors. The generous chunks of potatoes and carrots provide a delightful contrast in texture. But what truly sets this soup apart are the three essential ingredients: sazon, sofrito, and adobo.
These aromatic blends combine to create a unique taste experience, featuring an all-star lineup of herbs and spices including cumin, oregano, cilantro, garlic, and turmeric. With each spoonful, you’ll discover why this soup is a culinary delight. Nutritional highlights: per serving, expect 232 calories, with 17g of fats, 13g of protein, 8g of carbs, 2g of fiber, and 2g of sugar.
Tomato and Corn Soup
Transform the sweetness of summer produce into a delicious and refreshing tomato and corn soup. Start by roasting yellow onions, garlic cloves, tomatoes, and corn to unlock their natural flavors. A pinch of salt, pepper, and smoked paprika will further enhance the taste of the tomatoes. Once roasted, blend the mixture with vegetable broth to create a creamy and flavorful base. Finish the soup off by garnishing it with fresh basil, chives, and corn kernels for a pop of color and added freshness.
Nutritionally, this soup is a great choice, with each serving containing 218 calories, 12g of fat, 6g of protein, 27g of carbohydrates, 6g of fiber, and 13g of sugar.
Roasted Carrot Soup
Indulge in the warm comfort of roasted carrot soup, elevated by the aromatic flavors of Middle Eastern spices. By roasting the carrots, their natural sweetness is amplified, and a rich depth of flavor is achieved. Add yellow onion and garlic cloves to the mix, then season with za’atar for an added layer of complexity. Blend the roasted vegetables with vegetable broth, and finish with a sprinkle of za’atar and a dollop of Greek yogurt.
This hearty soup makes a perfect pairing with our high protein salads. Nutritionally, each serving boasts 103 calories, 3g of fat, 2g of protein, 19g of carbohydrates, 5g of fiber, and 9g of sugar per serving.
Cabbage Roll Soup
Indulge in a hearty and comforting bowl of soup, filled with the rich flavors of meaty cabbage rolls. Ground beef adds an authentic twist to this classic dish, complemented by carrots, yellow onions, and tender pieces of green cabbage. The combination is further enhanced by warming notes from Worcestershire sauce, minced garlic, oregano, and paprika, all set against a savory backdrop of tomatoey beef broth. Tender rice cooks to perfection in the flavorful liquid, making each spoonful a delight.
Finish with a sprinkle of fresh parsley for added freshness. At 471 calories per serving, this satisfying soup also boasts a nutritious profile, featuring 25g of protein, 37g of carbs, and a boost of fiber and sugar.
Keto Pea and Ham Soup
Indulge in a keto-friendly twist on the classic pea and ham soup, where tender ham hock infuses the dish with rich meatiness. The aromatic trifecta of garlic, onion, and celery, combined with the sweetness of carrots, creates a harmonious flavor profile. Meanwhile, blended cauliflower contributes a velvety texture. Hemp seeds cleverly replace traditional split peas, adding depth and body to the soup while also thickening it nicely.
For a finishing touch, garnish your bowl with shredded ham, fresh parsley, and hemp seeds. Nutritionally, this delightful soup offers a serving size that’s 87 calories strong, with 6g of fat, 5g of protein, 4g of carbs, 1g of fiber, and just 1g of sugar per serving.
White Bean, Kale, Wild Rice Soup
Indulge in a nourishing and delicious soup that’s packed with the goodness of wholesome ingredients. The combination of sautéed yellow onion, minced garlic, celery, and carrots creates an aromatic flavor profile that will leave you wanting more. Meanwhile, fresh rosemary, thyme, and bay leaf add subtle herb notes to balance out the dish.
Hearty texture comes from the addition of white beans, kale, and wild rice, while diced tomatoes, vegetable broth, and dry white wine bring a rich and tangy flavor dimension. To take it to the next level, serve your soup with crunchy croutons on the side. Per Serving:Calories: 297Fats: 8gProtein: 14gCarbs: 41gFiber: 8gSugar: 7g
Wild Rice and Garbanzo Bean Soup
Wild rice and garbanzo bean soup is a satisfying, easy-to-make option that leverages simple pantry staples to deliver a rich and flavorful experience. Aromatic ingredients like yellow onion, minced garlic, celery, and carrots lay the foundation for this wholesome soup. The subtle nuances of bay leaf and fresh thyme add depth, while red pepper flakes provide a touch of heat for those who crave it. Meanwhile, garbanzo beans and wild rice bring hearty texture and substance to each spoonful.
With its impressive nutritional profile – 174 calories, 6g of fats, 4g of protein, 27g of carbohydrates, and a respectable 3g of fiber per serving, this soup is an excellent choice for those seeking a nutritious and filling meal.
Vegetarian Chili
Indulge in this robust vegetarian chili soup, where the bold flavors of broiled poblano peppers, chili powder, jalapeno, and bell peppers converge to create a hearty, warming brew. The tangy essence of Worcestershire sauce complements the rich, velvety red wine broth, while wholesome beans deliver a satisfying chunkiness. This comforting soup is perfect for serving with fresh Pico de Gallo and crispy tortilla strips.
Nutritional highlights per serving include: 200 calories, 5g fat, 8g protein, 29g carbohydrates, 10g fiber, and 7g sugar.
Green Chile Cheese Soup
This hearty green chile soup is a symphony of flavors, with the boldness of fire-roasted peppers balanced by the richness of cheese. The pungency of yellow onion and garlic provides a robust foundation, complemented beautifully by the earthiness of ground cumin. Meanwhile, vegan chicken-style broth adds a satisfying depth to the dish. And let’s not forget the star of the show: ultra-creamy textures courtesy of vegan cheddar cheese and half-and-half.
Nutritionally speaking, this soup offers a moderate calorie count of 271 per serving, with 20g of fats, 4g of protein, 18g of carbohydrates, and a respectable 2g of fiber. Sugar content is relatively low at 5g.
Vegetarian Tortilla Soup
In just a few minutes, you can whip up a mouthwatering Instant Pot soup using everyday pantry staples. The magic happens when minced garlic, salsa, green chiles, and taco seasoning combine to infuse the soup with incredible flavor. To thicken things up, refried beans and black beans join forces, while vegetable broth, diced tomatoes, white rice, and sweet corn add moisture and texture. Serve your creation hot, topped with your favorite taco fixings and a crunchy sprinkle of tortilla strips.
Minestrone Soup with Bacon
Indulge in a rich and savory Minestrone soup that’s packed with the flavors of healthy veggies, homemade bone broth, and a hint of smokiness from crispy bacon. Aromatic yellow onions, carrots, and celery provide the perfect base for this Italian-inspired dish, which also features tender zucchini, juicy tomatoes, nutritious kale, and creamy white beans. With each spoonful, you’ll experience bursts of salty, meaty flavor that will leave you craving more.
Nutrition information per serving:
Calories: 224
Fats: 4g
Protein: 11g
Carbs: 38g
Fiber: 8g
Sugar: 5g
Creamy Carrot Soup
This seasonal carrot soup boasts a delightful balance of heartiness and lightness, with a refreshing flavor profile. A generous amount of carrots is combined with the subtle sweetness of yellow onion, while fresh fennel adds an unexpected yet harmonious note. The addition of cannellini beans not only enhances the wholesome feel but also helps to thicken the soup when blended. To take it to the next level, simply stir in some almond milk to achieve a rich and creamy texture.
This recipe makes for an excellent low-calorie dinner option, with each serving providing a nutritious mix of 173 calories, 6g of fat, 5g of protein, 28g of carbohydrates, 5g of fiber, and 13g of sugar.
Carrot Cilantro Soup
The roasted carrots bring a rich, caramelized sweetness to this soup, elevating its flavor profile. A delicate balance of aromatic onion, earthy cumin, and savory chicken broth adds depth without overpowering the natural sweetness of the carrots. Meanwhile, potatoes help to thicken the soup to a satisfying consistency. To finish, add a sprinkle of fresh cilantro at blending time and serve with crusty bread for a delightful contrast in textures.
This hearty soup yields: Per Serving: Calories 216, Fats 8g, Protein 9g, Carbs 30g, Fiber 6g, Sugar 9g.
Wild Mushroom Soup
Indulge in the rich, savory goodness of our creamy wild mushroom soup, where the harmonious union of fresh and dried mushrooms creates an intense earthy flavor profile. Porcini, button, cremini, shiitake, and oyster mushrooms are the ideal varieties to bring forth this delectable taste experience. To amplify the umami notes, white miso paste and tamari sauce are added, while a squeeze of lemon juice introduces a bright, revitalizing flavor.
As a bonus, coconut milk is stirred in to achieve a luscious, creamy texture. With approximately 280 calories per serving, this healthy fall dinner recipe strikes a perfect balance between flavor and nutrition. Per serving, you can expect: Calories – 280, Fats – 9g, Protein – 9g, Carbs – 50g, Fiber – 8g, Sugar – 11g.
Fresh Tomato Soup
When it comes to crafting a rich and flavorful tomato soup, the key is to use the freshest, ripest tomatoes available. Heirloom, beefsteak, or Roma tomatoes all work beautifully in this recipe. To create a deep, aromatic base, sauté butter, yellow onion, leeks, and tomato paste until they’re tender and fragrant. A surprising yet delightful addition is fish sauce, which adds a subtle umami depth to the soup.
For an extra creamy twist, stir in ricotta cheese, cream, or milk to create a velvety texture. With its warm, comforting essence, this tomato soup makes for an excellent healthy lunch option at home, providing approximately 150 calories, 6g of fat, 7g of protein, 19g of carbohydrates, 4g of fiber, and 11g of sugar per serving.
Keto Celery Soup
Indulge in the velvety smoothness of this keto celery soup, where the subtle sweetness of yellow onions and leeks harmonizes with the star of the show – crispy, refreshing celery. The cauliflower-based thickening agent adds a delightful creaminess without overpowering the other flavors. For an added touch of sophistication, garnish with crunchy ham croutons, crunchy fried celery leaves, and a sprinkle of fresh herbs.
With its impressive nutritional profile per serving – 232 calories, 21g of fats, 6g of protein, 8g of carbohydrates, 2g of fiber, and only 4g of sugar – this soup is sure to please even the most discerning palates.
Chicken Rice Soup
Indulge in a warm and comforting bowl of chicken and wild rice soup, perfect for chilly weather. The foundation of this hearty dish lies in its aromatic base, where yellow onions, carrots, celery, and minced garlic meld together in harmony. A rich and savory broth, made with chicken broth and Better than Bouillon, adds depth to the flavors. To complete the meal, cook the wild rice and chicken breasts until tender, then shred the chicken and stir it back into the soup before serving.
This recipe is not only a crowd-pleaser but also an excellent choice for those looking for a filling yet low-calorie option. Per serving, this delicious soup boasts 211 calories, 6g of fat, 23g of protein, 16g of carbohydrates, and a modest amount of fiber and sugar.
Roasted Poblano Chicken Soup
Indulge in the rich flavors of chunky chicken and roasted poblano soup, a comforting and satisfying meal that will leave you feeling full and content. The process of roasting poblano peppers adds a depth of heat to the dish, complemented by the pungency of yellow onion, garlic, and cumin. A medley of textures comes from tender red potatoes and shredded chicken, while sweet yellow corn adds a delightful burst of flavor. For added freshness, garnish with a sprinkle of cilantro before serving.
As you savor this hearty soup, consider exploring other healthy meal options like the ones listed below, each under 300 calories per serving. Per Serving: Calories: 287 Fats: 7g Protein: 17g Carbs: 41g Fiber: 5g Sugar: 10g
Vegan Lentil Soup
This winter-warming lentil soup is a true comfort food, with its rich flavors and satisfying texture. The green lentils play a starring role, soaking up the delicious aromas of the vegetable bouillon and adding a hearty thickness to the dish. Meanwhile, butternut squash contributes a subtle sweetness and pleasant chunkiness. To add a burst of freshness, garnish your soup with crunchy walnuts and a squeeze of lime juice.
Per serving, this nutritious recipe delivers: 112 calories, 7g fat, 4g protein, 11g carbohydrates, 4g fiber, and just 2g sugar.