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.

Healthy black bean soup recipe in a white bowl.

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 ๐Ÿ˜‹.

1. Lentil vegetable soup

Easy lentil vegetable soup with a silver spoon in the bowl and bread on the side

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 toppings and a 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 yogurt, scallions, and a 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

Tuscan white bean soup with leafy greens and fresh herbs on the side

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 with garlic bread on the side

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 hands and red nails holding the bowl

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

two lentil soups on a table with 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 aย slice of homemade breadย 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 soup with spoon

Split peas are a healthy legume andย 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

carrot soup in a white bowl with silver spoon

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

creamy kale soup in a white porcelain bowl

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 pine nuts

We useย no butter or creamย for this velvety, creamy asparagus soup.

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

12. Butternut squash soup

Butternut squash soup in a hand-made bowl.

Here is how to make a healthy roasted butternut squash soup at home. It’s easy, wholesome, and a much better result than theย ultra-processedย 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 extra virgin olive oil and roasted cauliflower in a white bowl

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 aย creamy, buttery textureย and aย mellow nutty and cheesy taste.

14. Tofu soup

Tofu soup recipe in a blue bowl with garlic on the side

You’ll love this Asianinspired 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, andย perfect as an everyday meal.

15. Sweet potato soup

sweet potato soup with chili oil

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 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 byย roasting eggplants,ย tomatoes, andย garlicย in the oven until soft and slightly caramelized.

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 sesame seeds and lime

Homemade kabocha squash soupย is a great way to increase your intake ofย 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

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. Harira soup

Harira soup with yogurt in a white bowl and sliced dried lemons

Moroccan harira soup is a flavorful and nourishingย home-cooked meal with chickpeas and lentils.

The whole family will love it, and you can freeze it for a mealprepfriendly dinner.

22. Curry lentil soup

curry lentil soup in a white hand-made bowl

Making a healthy curry lentil soup is easy and one of our favorite ways of making aย veggie-packed dinner.

You’ll love this recipe because it’sย ready in about 30 minutes, you can make it with brown lentils, and leftovers keep well for several days.

23. Pasta e Ceci

Pasta e Ceci recipe in a white bowl with fresh rosemary

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. Lentil lasagna soup

A bowl filled with lentil lasagna noodles topped with ricotta and parmesan cheese.

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

Vegetable soup served as a healthy soup recipe with pesto and parmesan cheese.

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:

26. Minestrone soup

27. Barley soup

28. Italian pastina soup

29. Cabbage soup

30. Turkish lentil soup

minestrone soup in a large pot

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:ย 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.

Black bean soup in a white bowl as a healthy soup meal.

30 Healthy Soup Recipes

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 ยฝ 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
  • ยผ 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 ยผ 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 nachos and a spoon

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 useย Chipotle in adobo sauce. They come in a can, and one Chipotle is enough.
TOPPINGS & PAIRINGS
Serve this soup as aย main dishย with a variety ofย toppings,ย such as:
  • Sliced avocado or a dollop of guacamole.
  • Cashew sour cream, regular sour cream, or plain yogurt.
  • Jalapeรฑos or a splash of hot sauce.
  • Tortilla chips or toasted tortilla.
  • A dollop of salsa or pico de Gallo.
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: 18ยตg, Calcium: 150mg, Folate: 141ยตg, Iron: 6mg, Manganese: 1mg, Magnesium: 91mg, Zinc: 1mg
Tried this recipe?Leave a comment below or mention @nicoandlouise on Instagram. We are also on Facebook, Pinterest, YouTube, and TikTok.

If you like these healthy soup recipes, you might also enjoy:


Nico and Louise in front of the Consolazione church in Todi

Hi! We are Nico & Louise

Welcome to The Plant-Based School, a food blog with vegetarian and vegan recipes.

5 from 2 votes (2 ratings without comment)

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