Cooking healthy soups is a great way to stay on track with your healthy eating because you can cook a big pot of soup on the weekend and then eat it a few times during the week.
Soups with good sources of protein and fiber are usually filling enough to be served for lunch or dinner. A bowl of warm hearty soup is very comforting and satisfying and is a perfect meal for fall and winter.
Hearty soups are usually good for freezing. So, you could cook two or three different soups and put them in the freezer. This way your family members won’t get bored eating the same soup all week long.
How to Make a Healthy Soup
In general, making soup is very easy. All you have to do is cook some vegetables, grains, and sometimes meat or fish in some liquid.
Here are a few tips to help you cook the healthiest soup possible:
1. Choose healthy nutrient-rich vegetables. They will add fiber to the soup and make it more nutritious. The best vegetables for fall and winter soups are winter squash, cauliflower, carrots, cabbage, beets, onion, garlic, leeks, celery, and bell peppers.
2. Add lean protein sources. If you eat meat, use chicken, turkey or fish. Don’t forget about plant-based protein sources such as lentils, beans, and chickpeas. They are nutritional powerhouses and will help you stay full longer.
3. Use low glycemic whole grains such as quinoa, barley, bulgur, or wild rice. They will add more bulk to the soup and make it more filling. Whole grains are also high in minerals and vitamins.
4. Add some leafy greens to the soup. Leafy greens such as kale, spinach, beet greens, collard greens, and Swiss chard will add color to your soup and boost its nutrient content.
When it’s cold and dark outside, nobody wants to eat a salad. So, adding leafy greens to your soup helps to get more of them into your diet during the cold time of the year.
5. Choose low sodium stock. It’s always a good idea to make your own homemade stock. You can also buy good quality chicken or vegetable stock at a grocery store. When buying the stock, check the ingredient list and make sure it has no weird ingredients listed. All you want to see are chicken, vegetables, and spices.
6. Boost the flavor of the soup. Fresh and dried herbs such as parsley, dill, cilantro, thyme, oregano, basil, chives, and rosemary will take your soup from good to great.
The best spices for soups are paprika, cayenne pepper, hot pepper flakes, black pepper, garlic, and onion powder. Adding some lemon or lime juice can also help highlight the soup flavors. You can also boost the savory umami flavor by adding some low sodium soy sauce or coconut aminos.
As you can see, it’s quite easy to cook a healthy satisfying soup. You can even create your own unique recipe using the things you already have in your fridge and pantry.
If you want more tips and tricks, check out my guide to making a perfect low glycemic soup. Or just go straight to choosing an easy healthy soup recipe from the list below.
Beetroot Soup with Beans
This healthy and easy to make soup is full of wonderful nutrients and fiber. Make a big pot and enjoy all week long.
Chicken Avocado Lime Soup
This super satisfying soup is full of shredded chicken, chunks of avocado, bites of radish, and amazing lime and cilantro flavors.
Creamy Chicken & Broccoli Soup
This creamy chicken & broccoli soup uses cauliflower cream to make a healthy, hearty soup. You can make this recipe in less than 30 minutes.
Creamy Chicken and Mushroom Soup
A healthy, comforting meal that will fill you up and make plenty of servings so you can have leftovers for lunch or freeze the rest! Ready in 30 minutes.
Creamy Cauliflower Soup
This creamy soup is made with fresh cauliflower, onion, and cashews. It's a delicious dairy-free staple any time of the year, but especially during the cooler months of the year.
Curried Black Lentil (Urad) Soup
This lentil soup is the perfect comfort complete healthy meal for the entire family!
Easy Curried Lentils
Simple and easy curried lentils. Very quick to make and super satisfying.
Greek Lentil Soup Faki
Even though this Greek lentil soup is meatless, you won’t miss the meat because this soup is full of protein and fiber from lentils and vegetables.
Hamburger Soup Recipe
This is an easy, delicious, and healthy low-carb Hamburger Soup that has the potential to become your favorite hearty go-to soup for fall and winter.
Hearty Butternut Squash Barley Soup
This Hearty Butternut Squash Barley Soup is full of healthy protein, low glycemic grains, and super healthy vegetables. Make it on the weekend and enjoy all week.
Hearty Chicken and White Bean Soup
This Hearty Chicken and White Bean Soup is really easy to prepare, healthy, filling and comforting. No need to worry about making your dinner in a hurry, just warm up a bowl of this soup and enjoy.
Hearty Ground Turkey Soup
This Hearty Ground Turkey Soup is high in protein and fiber. It’s super flavorful and comforting because it’s a little bit creamy thanks to lentils and barley.
Hearty Vegetable Soup with Bulgur
This hearty vegetable soup is filling, warming, comforting, and satisfying. It’s a perfect soup for those times when you want to cozy up on the couch with a bowl of soup.
Lentil and Vegetable Soup
This delicious vegan soup is deceptively low in calories! At about 190 calories per serving, you get 17 grams of protein, 20 grams of fiber and a dose of nutrition to keep you going through the fall months.
Lentil, Spicy Sausage and Spinach Soup
A very filling soup with a lot of flavor. You can't really go wrong with a spicy Italian turkey sausage, vegetables, lentils, and spinach.
Middle Eastern Chick Peas Soup
This vegan Middle Eastern garbanzo bean soup has a very simple yet satisfying flavor. And the best part is that you can have it ready in just 30 minutes.
Mushroom and Quinoa Minestrone Soup
This soup is packed with vegetables and incredibly flavorful. It’s also full of protein thanks to mushrooms, beans, and quinoa.
Mushroom Medley Chicken and Parsnip Noodle Soup
This soup is perfect for recovering from the busy holiday season. Use leftover turkey from Thanksgiving or make it completely vegetarian for an extra healthy meal.
No Noodles Chicken Vegetable Soup
This chicken soup is made without noodles. But you are not going to miss them because this soup is very filling and comforting.
Organic Thai Detox Lentil Soup
Organic mixed lentils cooked with vegetables and Thai curry paste form the base for a delicious and comforting soup that is rich in nutrients, minerals and extremely wholesome.
Paleo Italian Wedding Soup
This soup is delicious and really good for you. It’s packed with protein from the cute little meatballs and lots of leafy kale.
Quick and Easy Black Bean Soup
This black bean soup is hearty, filling, and deliciously spicy. It's made with just 5 ingredients and can be ready to serve in 15 minutes.
Quick and Easy Canned Black Bean Soup
This recipe is very easy to make using the ingredients most people already have on hand. Garnish this soup with your favorite toppings and you'll have a perfect bowl of soup.
Quinoa Vegetable Soup
This dairy and gluten free soup can be made in about 30 minutes, making it perfect for a weeknight meal. It's packed with nutrition and flavor.
Russian Fisherman Soup - Uha
This classic Russian fish soup is filling and comforting. Enjoy the rich broth infused with subtle flavors of bay leaf and black peppercorns and gently cooked fish filet.
Salmon Corn Chowder with Coconut Milk
This Salmon Corn Chowder is made with coconut milk and veggies. It’s very comforting and filling enough to have for dinner.
Sausage & Peppers Soup
This soup is easy to make and very flavorful. If you like stuffed banana peppers you will love this sausage & peppers soup!
Slimming Detox Soup
This is the most colorful soup you will ever make! It's loaded but still very light. You can add some shredded rotisserie chicken or tofu for more protein.
Slow Cooker Italian Meatball Soup
Make a delicious and healthy Italian meatball soup in your slow cooker filled with little meatballs, beans and spinach.
Spicy Red Lentil Soup with Veggies
This spicy red lentil soup is delicious, filling, comforting, healthy, dairy-free, vegan, gluten-free, and simply perfect. It’s also spicy enough to warm you up on a cold rainy day.
Thai Pea Soup
This Thai pea soup is made completely in the blender. With ginger, lemongrass, coconut milk, jalapenos and peas, you'll want a big bowl.
Vegan Hot and Sour Soup
This soup is just as tasty as takeout and guaranteed to be totally plant-based. Great for a chilly fall or winter evening.
Vegan Mediterranean Three Bean Soup
Red wine lends this soup an interesting rich flavor. Substitute more vegetable broth if you prefer to cook without the wine.
Vegan No Stock Minestrone
Carrots and celery in this soup form the vegetable stock. So you are making vegetable stock AND minestrone at the same time.
White Bean & Sausage Soup with Escarole
This hearty soup warms you up from the inside out and makes all those winter blues seem to disappear, at least for a few minutes!