Soups are a great way to eat well and feel good. They can be full of veggies and good stuff for your body. You can make many kinds of soups that taste great and help keep you healthy.
These 15 soup recipes give you yummy choices for any time you want a warm meal. You’ll find soups with chicken, beans, and lots of veggies. Some are thick and creamy, while others are light and brothy. All of them are easy to make and good for you.
Chicken and vegetable soup is a classic comfort food that’s also good for you. It’s packed with nutrients from the veggies and protein from the chicken.
You can make this soup easily at home. Start with chicken broth, add diced chicken, and toss in your favorite vegetables. Carrots, celery, and onions are common choices.
For extra flavor, try adding herbs like thyme or parsley. You can also include potatoes or noodles to make it more filling.
This soup is great for cold days or when you’re feeling under the weather. It’s simple to make a big batch and freeze portions for later.
Tomato basil soup is a classic comfort food that’s also good for you. To make it, start by roasting tomatoes and garlic in the oven at 400°F for about 40 minutes.
While that’s cooking, sauté onions in a pot until soft. Add the roasted tomatoes and garlic, along with broth and some fresh basil.
Simmer everything together for about 30 minutes. Then blend the soup until smooth. You can add a splash of cream if you like, but it’s not necessary.
This soup is packed with vitamins and antioxidants from the tomatoes. It’s also low in calories but high in flavor.
Minestrone soup is a hearty Italian vegetable soup that’s both nutritious and tasty. You can make it with a variety of veggies, beans, and pasta.
To start, sauté onions, carrots, and celery in a large pot. Add garlic, tomatoes, and broth. Toss in your choice of vegetables like potatoes, green beans, or squash.
Add beans and pasta to make the soup more filling. Simmer until the veggies are tender and the pasta is cooked. Season with herbs like rosemary or bay leaves for extra flavor.
This versatile soup is perfect for using up leftover vegetables. It’s a great way to get more veggies into your diet.
Butternut squash soup is a comforting and nutritious choice for chilly days. You can easily make this creamy soup at home with a few simple ingredients.
Start by roasting cubed butternut squash with olive oil, salt, and pepper. This step brings out the squash’s natural sweetness and deepens its flavor.
In a pot, sauté onions and garlic until soft. Add the roasted squash, vegetable broth, and spices like cinnamon and nutmeg. Simmer the mixture for 15-20 minutes to blend the flavors.
Blend the soup until smooth using an immersion blender or regular blender. For extra creaminess, you can add a splash of coconut milk or a pat of butter.
Serve your homemade butternut squash soup hot, garnished with a sprinkle of herbs or a swirl of cream if desired.
French onion soup is a comforting dish that can be made healthier without losing its rich flavor. You can create a lighter version by using less butter and choosing a low-sodium broth.
Caramelizing onions slowly brings out their natural sweetness. This process takes time but is key to the soup’s taste. Add garlic for extra depth.
Top your soup with a slice of whole grain bread and a sprinkle of Gruyère cheese. Broil until the cheese melts and turns golden brown.
This soup is packed with flavor and warmth. It’s perfect for cold days or when you need a cozy meal. Enjoy it as a starter or main dish with a side salad.
Miso soup is a quick and easy Japanese dish you can make in about 15 minutes. It’s packed with flavor and nutrients.
To make miso soup, start by boiling water and adding dashi granules. This creates a savory broth. Next, add small cubes of tofu and pieces of seaweed.
Turn off the heat before stirring in miso paste. This keeps the beneficial enzymes intact. You can use white, yellow, or red miso depending on your taste preference.
For extra nutrition, try adding some greens like chard or spinach. A sprinkle of chopped green onions on top adds a fresh touch.
Miso soup is warming, comforting, and perfect for any time of day. It’s a great way to boost your intake of probiotics and minerals.
Cabbage soup is a nutritious and low-calorie option for your healthy eating plan. You can make it easily with simple ingredients like cabbage, carrots, celery, and onions.
Start by sautéing the vegetables in a large pot. Add broth, diced tomatoes, and seasonings like garlic and thyme. Simmer until the vegetables are tender, usually about 20-25 minutes.
This soup is very filling despite being low in calories. It’s packed with vitamins and fiber from the vegetables. You can customize it by adding other veggies or lean protein like chicken if you want.
Cabbage soup is great for cold days and can help you feel full while eating fewer calories.
This tasty soup blends sweet potatoes and coconut milk for a creamy, flavorful dish. Start by cooking onions, celery, and garlic in a pot. Add diced sweet potatoes and broth, then simmer until the potatoes are soft.
Blend the mixture until smooth. Stir in coconut milk for extra creaminess. Season with salt, pepper, and a splash of apple cider vinegar to brighten the flavors.
For added texture, top your soup with crispy bacon bits. You can also sprinkle on some fresh herbs like thyme. This comforting soup is perfect for chilly days and packed with nutrients from the sweet potatoes.
Greek lemon chicken soup, also known as avgolemono, is a tasty and healthy option. You’ll love its bright, citrusy flavor and creamy texture.
To make this soup, start with a base of chicken broth, onions, celery, and carrots. Add rice or orzo pasta for extra heartiness.
The key to this soup is the egg-lemon mixture. You’ll whisk eggs with fresh lemon juice, then slowly add hot broth to temper the eggs. This creates a smooth, velvety consistency.
Shredded chicken adds protein, while the lemon provides a zingy freshness. You can garnish with fresh herbs like dill or parsley for extra flavor.
This comforting soup is perfect for cold days or when you’re feeling under the weather. It’s easy to make and sure to become a family favorite.
Split pea soup is a hearty and nutritious dish that’s easy to make. You’ll need split peas, vegetables like onions, carrots, and celery, and some broth or water.
Start by sautéing the chopped veggies in a pot until they soften. Add the split peas, liquid, and any seasonings you like. Some people add ham for extra flavor.
Bring the mixture to a boil, then reduce the heat and let it simmer. Cook for about 45 minutes to an hour, stirring occasionally. The peas will break down and create a thick, creamy texture.
You can leave the soup chunky or blend it smooth. Serve it hot with some crusty bread for a comforting meal.
Pumpkin soup is a tasty and healthy fall favorite. You can make it easily with canned pumpkin or roasted fresh pumpkin.
Start by sautéing onions, carrots, and celery in a pot. Add pumpkin, broth, and spices like nutmeg or smoked paprika. Simmer until vegetables are soft.
Blend the soup until smooth. For a creamy version, stir in some coconut milk. Season with salt and pepper to taste.
This soup is packed with nutrients and antioxidants from the pumpkin. It’s perfect for chilly days and can be ready in about 30 minutes.
Nutritional Benefits of Healthy Soups
Healthy soups pack a powerful nutritional punch. They offer key vitamins, minerals, and other nutrients while helping you manage your weight.
Vitamins and Minerals
Soups are loaded with good-for-you ingredients. Vegetable-based soups give you vitamins A and C. These boost your immune system and keep your skin healthy.
Many soups contain beans or lentils. These add fiber, protein, and B vitamins to your meal. Fiber aids digestion and keeps you feeling full.
Broth-based soups provide minerals like sodium and potassium. Your body needs these for proper fluid balance. Just watch out for too much salt in canned soups.
Adding leafy greens to soup increases iron and calcium. These nutrients support strong bones and blood health.
Role in Weight Management
Soup can be a great tool for weight control. The liquid and veggies in soup fill you up with fewer calories.
Starting a meal with soup may help you eat less overall. Studies show people who have soup before their main dish consume fewer total calories.
Vegetable soups are especially good for weight loss. They’re low in calories but high in nutrients and fiber. This combo keeps you satisfied without overdoing it.
Broth-based soups are better choices than cream-based ones for weight control. They have fewer calories and less fat.
Tips for Making Healthy Soups
Making tasty and nutritious soups is easy with the right approach. Focus on fresh ingredients and balanced flavors to create delicious, health-boosting meals.
Choosing Fresh Ingredients
Pick ripe, in-season vegetables for the best flavor and nutrition. Look for firm produce with vibrant colors. Avoid veggies with bruises or soft spots.
Frozen veggies can be a good option too. They’re often picked at peak ripeness and flash-frozen to keep nutrients.
Use low-sodium broths as your soup base. Or make your own stock from scratch with veggie scraps and bones.
For protein, choose lean meats, beans, or lentils. These add filling fiber and nutrients without extra fat.
Balancing Flavors
Start with aromatic veggies like onions, garlic, and celery. Sauté them to build a tasty base.
Add herbs and spices for depth. Try rosemary, thyme, or bay leaves. A dash of acid like lemon juice or vinegar can brighten flavors.
Don’t overdo the salt. Taste as you go and add just enough to enhance other flavors.
Let your soup simmer to blend flavors. This also softens veggies and meats.
Blend part of your soup for a creamy texture without cream. This works great with veggie-based soups.
Cassie brings decades of experience to the Kitchen Community. She is a noted chef and avid gardener. Her new book "Healthy Eating Through the Garden" will be released shortly. When not writing or speaking about food and gardens Cassie can be found puttering around farmer's markets and greenhouses looking for the next great idea.
