Welcome to our list of 30 healthy soup recipes with one-pot meals and plenty of ideas to eat more vegetables.
Take your pick from creamy, chunky, and velvety smooth soups with seasonal veggies, legumes, and aromatic spices.
When we feel like pampering ourselves with something wholesome and comforting after a hard day’s work, we usually cook up a healthy soup recipe.
This winter, Louise and I have been cooking black bean soup, lentil soup, and minestrone on repeat, and we have learned an important lesson.
Soup toppings really upgrade a meal, and they are a fundamental “garnish for a healthy soup meal.
Try adding pico de gallo on a Mexican soup, or pickled red onions on a lentil soup – it will change your meal for the better 😋.
1. Lentil vegetable soup
We start this list with a healthy lentil vegetable soup with spinach, tomatoes, and cumin.
It’s a 30–minute dinner idea with vitamins, minerals, and fiber that can help promote digestive health and support overall well–being.
2. Black bean Soup
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
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
If you ever wondered how to use white beans in a soup, here is your answer: rustic Tuscan bean soup with Italian herbs.
Use kale, chard, 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 is a fiber–rich 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
Make a healthy, tasty soup in 30 minutes with canned chickpeas, tomato puree, and fresh thyme.
Our chickpea soup recipe is rich in fiber, plant protein, heart-healthy fats, and antioxidants from rosemary and vegetables.
7. Italian lentil soup
Italian lentil soup is a creamy, hearty, and comforting meal that is easy to make and perfect to make ahead.
You can serve it with a slice of homemade bread and grated parmesan on top or leave the dairy out; it’s still outstanding and excellent as a lentil soup.
8. Split pea soup
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.
9. Carrot ginger soup
Here is how to make a healthy soup with carrots and ginger. Carrot soup is easy, creamy, tasty, and warming, thanks to roasted carrots, ginger, 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
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
We use no butter or cream for this velvety, creamy asparagus soup.
Serve this spring-friendly soup with croutons, focaccia, and gremolata for guests you want to impress.
12. Butternut squash soup
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
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.
14. Tofu soup
You’ll love this Asian–inspired tofu soup because it’s tasty, healthy, and balanced with protein, vegetables, and fats.
It’s also quick, easy, simple to make gluten-free if needed, and perfect as an everyday meal.
15. Sweet potato soup
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.
16. Eggplant soup
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 eggplants, tomatoes, and garlic in the oven until soft and slightly caramelized.
17. Pasta e Fagioli soup
Our pasta e fagioli soup is an Italian dinner favorite, mixing beans, ditalini 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
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
Homemade kabocha squash soup is a great way to increase your intake of nutritious 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
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. Harira soup
Moroccan harira soup is a flavorful and nourishing home-cooked meal with chickpeas and lentils.
The whole family will love it, and you can freeze it for a meal–prep–friendly dinner.
22. Curry lentil soup
Making a healthy curry lentil soup is easy and one of our favorite ways of making a veggie-packed dinner.
You’ll love this recipe because it’s ready in about 30 minutes, you can make it with brown lentils, and leftovers keep well for several days.
23. Pasta e Ceci
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 plant–based meal that is vegan and vegetarian-friendly, and dairy-free too.
24. Lentil lasagna soup
This vegetarian lasagna soup is a vegetarian alternative to lasagna soup. It’s a high protein soup recipe topped with ricotta cheese and fresh basil leaves.
25. 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.
More healthy soup recipes
Try these Mediterranean soup ideas for more healthy soup inspiration:
How to store healthy soup recipes
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.
For more curries, stews, and soups, check out our soups category page.
30 Healthy Soup Recipes
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.
- 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.
- To make the soup extra creamy, blend 1 to 2 cups with an immersion blender.
- Give it a final stir, taste, and adjust for salt and spices.
- 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.
Video
Notes
- 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.
Nutrition
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