24 Easy Fall Soups Under 500 Calories

These cozy fall soup recipes bring together creamy squash soups, hearty bean bowls, and protein-rich lentil favorites—with plenty of options under 500 calories per serving.

Louise and I love making a big pot when the weather turns cooler. With everyday ingredients like beans, lentils, carrots, and squash, you can make a comforting dinner and save a bowl for tomorrow’s lunch.

Find your next favorite below, whether you want a 30-minute meal, a creamy fall classic, or a hearty soup packed with plant protein.

Want something filling? Start with the bean and lentil soups. Craving classic fall comfort? Head to the creamy squash, pumpkin, and sweet potato recipes.

Nutrition note: The under-500-calorie figures refer to the serving sizes and nutrition estimates in the individual recipe cards. Check each recipe’s notes for whether toppings are included; extra bread, cheese, oil, or larger portions will change the total.

Which Fall Soup Should You Make First?

• For a 30-minute dinner: tomato lentil soup or creamy red lentil soup.
• For protein-rich ingredients: Greek chickpea soup, black bean soup, or lentil vegetable soup.
• For classic fall flavor: butternut squash soup or sweet potato and apple soup.
• For a hearty family dinner: cowboy bean soup or tortellini soup.
• To use pantry staples: split pea soup or pasta e fagioli.

Fall Soups with Protein-Rich Beans and Lentils

Beans, chickpeas, and lentils add plant protein, fiber, and substance to these soups. Start here when you want a bowl that can take center stage at dinner.

1. Creamy Red Lentil Soup

Red lentils, potatoes, and cumin blend into a silky soup in 30 minutes. The lentils provide plant protein, while the potatoes give it body without cream.

2. Lentil Vegetable Soup

A chunky combination of lentils and vegetables makes this a practical choice for dinner and next-day lunches. Pick it when you want plenty of texture and a straightforward way to eat more vegetables.

3. Cowboy Bean Soup

Two kinds of beans, potatoes, and corn simmer in a smoky tomato broth. This is one of our heartier choices for a family dinner. Serve toppings separately so everyone can add their own yogurt, herbs, or avocado.

4. Greek Chickpea Soup

Lemon and tahini give this chickpea soup its bright flavor and creamy texture. It’s a useful option when you have canned chickpeas on hand and want a change from tomato-based soups.

5. Black Bean Soup

Canned black beans, tomatoes, and smoky spices turn pantry staples into a satisfying dinner. A squeeze of lime lifts the flavor, while a spoonful of Greek yogurt adds a cool, creamy finish.

6. French Lentil Soup

French green lentils hold their shape alongside potatoes, carrots, and thyme. Choose this for a rustic soup with a savory broth and plenty of texture—a good alternative when you prefer your lentils whole rather than blended.

7. Tomato Lentil Soup

This 30-minute, one-pot recipe combines red lentils with a rich tomato base. It’s an easy weeknight option when you want a comforting dinner built around simple ingredients and protein-rich lentils.

8. Split Pea Soup

Green split peas cook down into a thick, creamy soup without dairy. Their plant protein and fiber make them a useful pantry staple and deliver a nutritious soup.

9. Curried Lentil Soup

Green or brown lentils, potatoes, and greens make a substantial bowl with warming curry spices and ginger. Finish with lime and a little Greek yogurt to balance the earthy flavors.

Creamy Fall Soups Under 500 Calories

These soups get their smooth texture from blended vegetables, beans, or coconut milk. Choose squash and sweet potatoes for seasonal sweetness, or broccoli and cauliflower for a more savory bowl.

10. Butternut Squash Soup

Roasted squash, carrots, and herbs make a velvety soup without cream. Roasting deepens the vegetables’ flavor before blending.

11. Coconut Pumpkin Soup

Pumpkin, coconut milk, and warming spices make a smooth, rich-tasting soup. A squeeze of lime balances the sweetness. Try this when you want a different take on a classic fall ingredient.

12. Sweet Potato and Apple Soup

Sweet potatoes and apple give this soup natural sweetness, while ginger and a splash of vinegar keep the flavor balanced. It comes together in one pot and makes a cozy lunch or an easy dinner with a side.

13. Lemon White Bean Soup

This effortless, 30-minute Lemon White Bean Soup delivers a rich, velvety comfort bowl packed with fiber and plant protein—no heavy cream required.

14. Broccoli and White Bean Soup

White beans blend into the broth to add creaminess and plant protein. Use the broccoli stem as well as the florets to get more from each head.

15. Roasted Cauliflower Soup

Roasting gives cauliflower a deeper, nutty flavor before it’s blended into soup. Pick this when you have time for the oven to do some of the work, and finish with olives and fresh herbs.

Vegetable-Packed Fall Soups

These recipes make it easy to work more vegetables into lunch or dinner. Some are light and brothy; others include beans or tofu for extra substance.

16. Three Bean Orzo Soup

This Three Bean Orzo Soup gives you a hearty, high-fiber dinner made from simple pantry staples, ready in about 30 minutes to keep weeknight cooking easy and nourishing.

17. Vegetable Soup

A flexible starting point for using vegetables from your fridge. Follow the recipe’s cooking order so firmer vegetables soften before delicate greens go in. It’s especially useful when you have several vegetables to use up from the fridge.

18. Lemon Lentil Soup with Greens

This easy lemon lentil soup is a vegetable-packed, one-pot meal made with canned lentils that’s filling, high-fiber, and easy enough for any weeknight.

19. Tofu and Vegetable Soup

Tofu, mushrooms, ginger, and soy sauce make a savory, brothy soup with a different flavor profile from the bean and lentil options. Choose it when you want protein-rich tofu and plenty of vegetables in one pot.

Comforting Pasta and Grain Soups

Pasta, barley, and tortellini can all fit into a soup under 500 calories per recipe-card serving. These bowls bring extra texture and are useful when you want soup to feel like a full dinner.

20. Pasta e Fagioli

Small pasta and beans come together in this Italian classic. The beans give the soup substance and plant protein, while the pasta makes it especially comforting.

21. Creamy Gnocchi Soup

This gnocchi soup gives you a creamy, satisfying one-pot meal packed with white beans, tender gnocchi, and plenty of bright, fresh lemon flavor.

22. Harira Soup

This vegetarian version of the Moroccan soup combines lentils, chickpeas, tomatoes, and warming spices, with optional pasta. Choose it when you want a substantial soup built around two protein-rich legumes.

23. Barley Soup

Chewy barley, beans, and potatoes give this vegetable soup plenty of body. Try it when you prefer grains to pasta. Barley absorbs broth as it sits, so loosen leftovers with a splash of liquid.

24. Tortellini Soup

Cheese tortellini, vegetables, and a tomato broth make a comforting one-pot dinner. This is a good choice when you’re craving pasta in a warming bowl. Serve freshly cooked for the best tortellini texture.

Tips for Meal Prep and Leftovers

A big pot of soup can make the next few meals easier. These small steps help it taste good again.

• Store toppings separately. Add herbs, yogurt, cheese, croutons, and toasted seeds just before serving.
• Cook pasta separately when planning leftovers. When the recipe allows, add cooked pasta to individual bowls so it doesn’t absorb the broth during storage.
• Thin thickened soup as you reheat. Lentils, split peas, beans, and barley absorb liquid. Add water or broth gradually, then check the seasoning.
• Freeze in meal-sized portions. Follow each recipe’s storage instructions. For pasta soups, freezing the base separately usually gives a better texture.
• Finish with freshness. Lemon, lime, vinegar, or fresh herbs can brighten a reheated bowl.

What to Serve with Fall Soup

Hearty bean, lentil, pasta, and barley soups often need little more than a simple salad alongside. Smooth vegetable soups pair well with hummus toast, a grilled cheese sandwich, or a bean salad when you want a more substantial dinner.

For something to dip or sprinkle on top, try our no-knead focaccia or air fryer croutons. If you’re tracking calories, count these separately from the soup.

For more everyday dinner ideas, browse our high-protein vegetarian meals and Mediterranean-inspired recipes.

If you tried these fall soup recipes or any other recipe on our blog, please leave a 🌟 star rating and let us know how it goes in the comments. We love hearing from you!