Welcome to a list of healthy soup recipes with rustic flavors, vibrant colors, and nourishing ingredients.

We invite you to explore a world where vegetables take center stage and creamy indulgence meets wholesome goodness.

Healthy soup recipes

Our soup recipes feature colorful vegetables that enhance the visual appeal of your meal and provide a variety of vitamins, minerals, and antioxidants.

Whether you’re seeking proteinpacked lentil soups to refuel after a workout or a zesty Asian-style soup to invigorate your taste buds, these recipes will keep you happy and energized.

Let’s get cooking!

1. Lentil vegetable soup

Lentil Vegetable Soup with hand

We start this list with a healthy lentil vegetable soup with spinach, tomatoes, and cumin.

It’s a 30minute dinner idea with vitamins, minerals, and fiber that can help promote digestive health and support overall wellbeing.

2. Black bean Soup

Black bean soup with lime and silver spoon

Black beans are rich in fiber and protein and provide a hearty essence to soups while providing sustained all-day energy.

The black beans add a bold, earthy, and almost meaty flavor, and they pack the recipe with protein and antioxidants that will make you feel nourished and healthy.

3. Potato leek soup

Potato leek soup with spoon

Indulge in this comforting potato leek soup, made a little lighter with a dollop of Greek yogurt instead of sour cream.

The wholesome twist of yogurt adds tanginess to your soup and transforms it into a light, healthy dinner option. It pairs perfectly with a slice of toasted sourdough bread on the side.

4. Tuscan bean soup

white bean soup with toasted bread and parmesan

If you ever wondered how to use white beans in a soup, here is your answer: rustic Tuscan bean soup with Italian herbs.

Use kalechard, and savoy cabbage as leafy greens, and cook it in less than 45 minutes to store it in the refrigerator for several days.

5. Broccoli soup

broccoli soup in a bowl with homemade croutons

Broccoli is a fiberrich and healthy ingredient for a creamy soup. This vibrant green dish is tasty and nourishing without adding cheddar or cream.

With only seven ingredients and in about 30 minutes, you can make the best broccoli soup you’ve ever had.

6. Chickpea soup

Chickpea soup with toasted bread

Make a healthy, tasty soup in 30 minutes with canned chickpeas, tomato puree, and fresh thyme.

Our chickpea soup recipe is rich in fiberplant proteinheart-healthy fats, and antioxidants from rosemary and vegetables.

7. Italian lentil soup

Lentil soup with cheese and bread

Italian lentil soup is a creamyhearty, and comforting meal that is easy to make and perfect to make ahead.

You can serve it with a slice of toasted bread and grated parmesan on top or leave the dairy out; it’s still outstanding and excellent as a vegan lentil soup.

8. Split pea soup

Split peas soup with spoon

Split peas are a healthy legume and one of the cheapest sources of protein

This split pea soup with spinach takes little time, especially compared to other legumes, and tastes delicious. Make it in approximately 45 minutes, and enjoy a delicious, nutritious, easy weeknight meal.

9. Carrot ginger soup

Carrot ginger soup with cream

Here is how to make a healthy soup with carrots and ginger. Carrot soup is easycreamytasty, and warming, thanks to roasted carrotsginger, and cumin.

It’s perfect as a delicious appetizer, a healthy dinner, or to make ahead for a quick and nourishing lunch.

10. Creamy kale soup

Kale soup with spoon

Leafy greens and beans are an excellent combination of whole food and a healthy soup dinner.

Kale is a superfood; when you mix it with nutritious white beans, veggies, and herbs, it is the best remedy against winter blues and cold winter days. 

11. Asparagus soup

Asparagus Soup with parmesan

We use no butter or cream for this velvety, creamy asparagus soup. Instead, we add frozen green peas for extra protein and thickness.

Serve this spring-friendly soup with croutonsfocaccia, and gremolata for guests you want to impress.

12. Butternut squash soup

butternut squash soup with dairy-free cream

Here is how to make a healthy roasted butternut squash soup at home. It’s easy, wholesome, and a much better result than the ultra-processed store-bought version.

With our “bake and blend” technique, you can make this recipe with minimal effort and maximum flavor.

13. Cauliflower soup

Cauliflower soup with homemade croutons.

A homemade cauliflower soup is an easy way of incorporating more veggies into your diet as it’s quick to make and tastes delicious.

This soup has a creamy, buttery texture and a mellow nutty and cheesy taste, although there’s no cheese in it.

14. Tofu soup

spring tofu soup with zucchini and peas

You’ll love this Asianinspired tofu soup because it’s tastyvery healthy, and balanced with protein, vegetables, and fats.

It’s also fast, easy, customizable, simple to make gluten-free if needed, and perfect as an everyday meal.

15. Sweet potato soup

sweet potato soup with coconut cream

Sweet potatoes make soups creamy, delicious, and cozy.

Make this sweet potato soup for a family dinner, a colorful appetizer, a delicious main, or a tasty side dish. It’s a wholesome and dairy-free soup dish for the whole family.

16. Eggplant soup

eggplant soup with crispy roasted chickpea

Eggplant soup is an excellent healthy dinner idea as it’s easy to make, light, smooth, nutritious, tasty, and versatile.

We make it by roasting eggplantstomatoes, and garlic in the oven until soft and slightly caramelized. Once blended, it’s an Italianinspired soup that is light in calories and rich in flavor.

17. Pasta e Fagioli soup

pasta fagioli in a white bowl with spoon

Our pasta e fagioli soup is an Italian dinner favorite, mixing beansditalini pasta, and a rich tomato broth.

The combination of pasta and beans provides plenty of wholesome plant protein to help you stay satiated and fulfilled for several hours.

18. Zucchini soup

Zucchini soup with beans and a spoon

This green and healthy zucchini soup is best served warm as an appetizer, quick lunch, or light dinner.

You can top it with homemade croutons, or if you want a little more protein, try it with cannellini beans tossed in olive oil and parsley or pan-fried tofu.

19. Kabocha squash soup

kabocha squash soup with pistachio nut

Homemade kabocha squash soup is a great way to increase your intake of nutritious and vitamin-rich veggies.

This creamy soup will make you feel cozy and satiated and boost your immune system to prepare for the winter days ahead.

20. Red lentil soup

red lentil soup with lemons and toasted bread

This red lentil soup recipe has it all. It’s tasty, creamy, comforting, wholesome, and nutritious.

It’s perfect for autumn or winter weeknight dinners as it’s easy to make with a few pantry staples, and it only needs to simmer for about 20 minutes.

21. Chickpea stew

Chickpea Stew with spinach and a spoon

Here is a veggiepacked and creamy chickpea soup with sweet potatoes and leafy greens. 

It’s a flavorful, creamy, nourishing home-cooked meal that is hard to beat. The whole family will love it, and you can freeze it for a mealprepfriendly dinner.

22. Vegetable curry

Vegetable curry with lemon

Making a healthy vegetable curry soup is easy and one of our favorite ways of making a veggie-packed dinner with bursting flavor.

You’ll love this recipe because it’s ready in about 30 minutes, you can make it with your favorite fresh or frozen veggies, and leftovers keep well for several days.

23. Pasta e Ceci

pasta a ceci with silver spoon

You’ll love this pasta e ceci because it’s easy to make in one pot and 30 minutes with simple and affordable pantry staples.

It’s a healthy plantbased meal that is vegan and vegetarian-friendly, and dairy-free too.

24. Sweet potato chili

Sweet potato chili with avocado and cilantro

The creaminess and flavors of this healthy and creamy one-pot sweet potato chili blew us away. 

It has quickly become one of our favorite make-ahead dinners as it keeps in the fridge for days.

25. Vegetable soup

Vegetable soup with silver spoon

We end this list of healthy soups with a quick and comforting vegetable soup.

You’ll love this vegetable soup recipe because it’s so easy to make, tasty, and perfect for meal prep as it keeps in the fridge for several days.

This recipe is vegetarian, vegan, gluten-free, nut-free, lactose-free, and dairy-free.

How to store healthy soups

Make ahead: these are excellent recipes as they keep well in the fridge for 3 – 4 days. The soups will taste better on the second and third days.

Refrigerator: let the soups cool down at room temperature, then transfer them into an airtight container and store them in the fridge for up to 4 days.

Freezer: let the soups cool down completely, transfer them into a freezer-friendly container, and freeze for up to 3 months.

Thaw: defrost the soups in the refrigerator over several hours or in the microwave.

Reheat: reheat in the microwave for 3 to 4 minutes or in a pot on the stovetop with additional water. Reheat the portions you will eat only; try not to reheat them multiple times.

Tuscan soup in a Dutch oven

For more curries, stews, and soups, check out our soups category page.

Healthy soup ideas

25 Healthy Soup Recipes

By: Nico Pallotta
5 from 2 votes
Black bean soup is one of our favorite healthy soups.
It's a tasty, nutritious, and hearty meal that's easy to prepare with everyday ingredients.
It's packed with protein, fibers, and antioxidants; it'll satisfy your hunger and cravings and make you beg for more.
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 4 people
Course: Main, Soup
Cuisine: American

Equipment

  • Immersion blender or regular blender

Ingredients

  • 2 tablespoons olive oil
  • 1 large onion chopped
  • 2 medium carrots chopped
  • 2 ribs celery chopped
  • 4 cloves garlic grated
  • 2 teaspoons cumin ground
  • 1 teaspoon chipotle powder or ½ teaspoon red pepper flakes
  • 2 bay leaves
  • 3 cans (15-oz each) black beans
  • 3 cups vegetable broth
  • 1 can (15-oz) diced tomatoes
  • 1 teaspoon salt
  • ¼ teaspoon black pepper
  • 2 limes

Instructions 

  • In a large pot or Dutch oven, warm up 2 tablespoons olive oil, then add 1 large onion, 2 medium carrots, and 2 ribs celery (all chopped), and fry them gently for 5 minutes, stirring often.
    Add 4 cloves garlic (grated), 2 teaspoons cumin, 1 teaspoon chipotle powder, and fry for one more minute or until you smell their fragrant aroma.
    carrots, celery and onion in a casserole
  • Add 3 cups vegetable broth, 3 cans (15-oz each) black beans (drained and rinsed), 1 can (15-oz) diced tomatoes, 2 bay leaves, 1 teaspoon salt, and ¼ teaspoon black pepper, stir, cover with a lid, bring to a boil, then crack the top open and simmer on medium heat for about 25 minutes.
    Black bean soup simmering
  • To make the soup extra creamy, blend 1 to 2 cups with an immersion blender.
    Black bean soup and blender
  • Give it a final stir, taste, and adjust for salt and spices.
    Black bean soup with chunky beans
  • Serve in bowls, top with a generous squeeze of lime juice. Optionally, you can garnish with fresh cilantro, and sliced avocado.
    Note: the lime juice is essential to have the best flavor.
    Black bean soup with avocado slices

Video

Black Bean Soup (healthy & easy dinner idea)

Notes

Nutrition information is an estimate for 1 serving of black bean soup out of 3 servings, without toppings.
HOW TO SUBSTITUTE CHIPOTLE POWDER
Chipotle powder adds a deep smokey and spicy flavor that’s hard to replicate with other spices. Our recommendation is to combine 1 tsp smoked paprika and 1/4 to 1/2 tsp red pepper flakes.
Alternatively, you can use Chipotle in adobo sauce. They come in a can, and one Chipotle is enough.
TOPPINGS & PAIRINGS
Serve this soup as a main dish with a variety of toppings, such as:
  • Sliced avocado or a dollop of guacamole.
  • Cashew sour cream, regular sour cream, or plain yogurt.
  • Jalapeños or a splash of hot sauce.
  • Tortilla chips or toasted tortilla.
  • A dollop of salsa or pico de Gallo.
Pair it with a side of fresh bread like:
STORAGE
Make ahead: our black bean soup recipe is excellent to make ahead and for meal prep as it keeps well in the fridge for days, and its flavor improves on the second day. So go ahead and make a big batch so you have it ready for the week.
Refrigerator: let it cool down, transfer it into an airtight container and keep it in the fridge for four days. Reheat only the portions you’ll eat in a microwave for 3 minutes or in a pot on the stove.
Freezer: let the soup cool down, then transfer it to a freezer-friendly container and freeze for up to 3 months. Thaw slowly in the refrigerator or the microwave.

Nutrition

Calories: 305kcal, Carbohydrates: 48g, Protein: 14g, Fat: 8g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 5g, Trans Fat: 0g, Cholesterol: 0mg, Potassium: 1023mg, Dietary Fiber: 17g, Sugar: 7g, Vitamin A: 5492IU, Vitamin B6: 0.4mg, Vitamin C: 30mg, Vitamin E: 2mg, Vitamin K: 18µg, Calcium: 150mg, Folate: 141µg, Iron: 6mg, Manganese: 1mg, Magnesium: 91mg, Zinc: 1mg
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Nico and Louise in the kitchen

Hi! We are Nico & Louise

Welcome to The Plant-Based School, a food blog with easy, tasty, and wholesome recipes.

Our aim is to help you and your family eat more veggies through delicious recipes with simple ingredients.

Easy right?

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