Healthy Soup Recipes: The Best 7 Healthy Recipes to Try at Home

Healthy soup recipes are an easy, delicious option for quick dinners and satisfying lunches. There are few things more comforting than a warm bowl of soup on a cold night, and if you double your recipe a single pot can last for days! Most soups call for ingredients that we try to avoid like heavy cream, half-and-half, bacon fat, or butter. But with the right ingredients and healthy soup recipes, you can make a tasty, nourishing soup that satisfies. These seven healthy soup recipes cut through the fat and give you hearty, nutritious, filling meals that keep you feeling and looking your best.

Top Healthy Soup Recipes to Try

There are some excellent healthy soup recipes out there for you to try. Some of these are listed below:

Healthy Soup Recipe #1: Miso Soup

Miso Soup

Ingredients:

For the dashi:

  • 6 cups water
  • 1 12-inch long piece kombu
  • 1 packet (.88 ounce (25 grams)) shaved bonito flakes

For the miso soup:

  • 4 to 5 cups dashi
  • 2 tbsp white miso paste
  • 2 tbsp brown miso paste
  • 6 oz. firm tofu
  • 2 scallions
  • 2 tbsp mirin (optional) 

Preparation:

Step 1: Make The Dashi

  • Combine water and kombu in a saucepan and cook, uncovered, over medium heat. When the liquid begins to simmer, remove the kombu.
  • Once the liquid begins to boil, remove saucepan from heat and add bonito flakes. Let dashi sit, uncovered, for two minutes.
  • Strain the liquid to remove bonito flakes.
  • Dashi may be used immediately or stored, in a covered container for up to three days in the refrigerator or up to one month in the freezer.

Step 2: Make The Miso Soup

  • Cut the tofu into ½-inch cubes. Slice the scallions, both the white and green sections, thinly on the diagonal.
  • Heat the dashi in a saucepan. Do not let the liquid boil. Slowly whisk in the miso pastes until completely dissolved.
  • Bring the soup to a simmer. Add tofu, scallions, and mirin (optional).
  • Remove from heat.
  • Serve immediately.

Yield: 

4 servings

Nutrition Facts Per Serving:

  • Calories: 115
  • Total Fat: 4 g
  • Saturated Fat: 0 g
  • Cholesterol: 4 mg
  • Sodium: 740 mg
  • Carbohydrates: 8 g
  • Dietary Fiber: 2 g
  • Protein: 12 g
  • Sugar: 2 g

Source: The Food Network

Healthy Soup Recipe #2: Spinach and Goat Cheese Bisque

Spinach and Goat Cheese Bisque

Ingredients:

  • 1 tbsp + 1 tsp extra virgin olive oil
  • ½ tsp salt, divided
  • 2 large yellow onions
  • 2 tbsp + 2 cups water, divided
  • 2 tsp chopped fresh thyme
  • 1 large Yukon Gold potato
  • 2 tbsp Marsala wine
  • 4 cups vegetable broth
  • 1.25 lbs of fresh spinach
  • 1 pinch ground cayenne pepper
  • ¼ tsp ground nutmeg
  • 2 oz. crumbled fresh goat cheese (plus more for garnish)
  • 2 tbsp non-hydrogenated margarine, such as Earth Balance
  • 1 tbsp lemon juice
  • Croutons, for garnish

Preparation:

  • Chop the onions. Peel and dice the potato. Trim any tough stems from the spinach.
  • Heat oil over high heat in a large skillet. Then, add chopped onions and ¼ tsp of salt. Stir frequently and cook until the onions start to brown (approximately 5 minutes).
  • Decrease heat to low. Add 2 tbsp water and thyme to the onions. Cover and cook, stirring occasionally, for 25-30 minutes until the onions are a rich caramel color. Stir Marsala into onions. Set aside.
  • Combine 2 cups water, ¼ tsp of salt, and diced potato in a large pot. Bring to a boil, then reduce heat and simmer until the potato is fork-tender, about 12 to 15 minutes.
  • Add caramelized onions and vegetable broth to pot. Bring to a simmer, then add spinach, cayenne, and nutmeg. Stir, cover, and cook approximately 5 minutes until the spinach is bright green but still tender.
  • Remove pot from heat. Stir in goat cheese, non-hydrogenated margarine, and lemon juice. When the goat cheese and margarine have melted, puree the soup with an immersion blender (or, in batches, in a regular blender, and then return soup to pot). Adjust salt and lemon juice to taste.
  • Ladle soup into bowls. Garnish with croutons and crumbled goat cheese.

Yield: 

8 servings

Nutrition Facts Per Serving:

  • Calories: 142
  • Total Fat: 7 gm
  • Saturated Fat: 3 gm
  • Cholesterol: 11 mg
  • Sodium: 453 mg
  • Carbohydrates: 16 gm
  • Dietary Fiber: 4 gm
  • Protein: 5 gm
  • Sugar: 3 gm

Source: Eating Well Website

Healthy Soup Recipe #3: Curried Asparagus Soup

Curried Asparagus Soup

Ingredients:

  • 2 tbsp extra-virgin olive oil
  • 2 tbsp non-hydrogenated margarine, such as Earth Balance
  • 1 medium onion
  • ½ tsp salt
  • ½ tsp curry powder
  • ¼ tsp ground ginger
  • Juice of 1 lemon
  • Zest of 1 lemon
  • 2 cups peeled and diced red potatoes
  • 3 cups vegetable broth
  • 1 cup lite coconut milk
  • 1 bunch (2 cups) ½-inch pieces asparagus
  • Ground black pepper
  • Creme Fraiche and chopped chives, for garnish

Preparation:

  • In a large saucepan over medium heat, melt butter and oil. Finely chop onion.
  • Add onion and ¼ tsp salt to the saucepan. Sauté approximately 5 minutes until golden.
  • Add curry powder, ginger, lemon zest, and red potatoes and cook for 5 minutes, stirring occasionally.
  • Add vegetable broth, coconut milk, and asparagus. Stir. Bring to a simmer, partially cover, and cook 15 minutes until the potatoes are fork-tender.
  • Puree the soup with an immersion blender (or, in batches, in a regular blender, and then return soup to pot). Add ¼ tsp salt and black pepper.
  • Whisk together Creme Fraiche, lemon juice, and chives in a small bowl.
  • Ladle soup into bowls. Garnish with Creme Fraiche mixture.

Yield: 

6 servings

Nutrition Facts Per Serving:

  • Calories: 181
  • Total Fat: 12 gm
  • Saturated Fat: 5 gm
  • Cholesterol: 10 mg
  • Sodium: 251 mg
  • Carbohydrates: 15 gm
  • Dietary Fiber: 2 gm
  • Protein: 5 gm
  • Sugar: 3 gm

Source: Eating Well Website

Healthy Soup Recipe #4: Spicy Thai Carrot Peanut Soup

Spicy Thai Carrot Peanut Soup

Ingredients:

  • 1 tbsp coconut oil
  • 1 small yellow onion
  • 3 cloves garlic
  • 1 lb carrots
  • Generous pinch of salt
  • Generous pinch of pepper
  • 2 cups vegetable stock
  • 2 cups water
  • 1/3 cup salted peanut butter (creamy or crunchy; natural with no sugar added)
  • 2 tsp chili garlic sauce
  • Toppings (optional): fresh mint, cilantro, and/or basil; Sriracha, coconut milk; honey or agave nectar

Preparation:

  • Chop onion; dice garlic; peel and chop carrots.
  • In a large pot, heat coconut oil until melted. Add onion, garlic, and carrots. Cook 5 minutes, stirring occasionally.
  • Add salt and pepper, vegetable stock, and water. Stir. Bring to a low boil, then reduce heat. Cover and simmer for 20 minutes until carrots are fork-tender.
  • Add peanut butter and chili garlic sauce. Puree with an immersion blender (or, in batches, in a regular blender, and then return soup to pot).
  • Adjust seasonings to taste. Serve immediately with desired toppings.

Yield: 

4 servings

Nutrition Facts Per Serving:

  • Calories: 224
  • Total Fat: 14.6 gm
  • Saturated Fat: 2.2 gm
  • Sodium: 239 mg
  • Carbohydrates: 19 gm
  • Dietary Fiber: 5.7 gm
  • Protein: 8 gm
  • Sugar: 7.1 gm

Source: Minimalist Baker

Healthy Soup Recipe #5: Vegan Mushroom Soup

Vegan Mushroom Soup

Ingredients: 

  • 1 large white onion
  • 10 oz. white button mushrooms
  • 10 oz. baby portabella mushrooms
  • 10 sprigs fresh thyme
  • 1 cup vegetable broth
  • 1 tbsp tapioca
  • 1 cup unsweetened almond milk
  • 1 bay leaf
  • ½ tsp salt
  • ground black pepper

Preparation:

  • Dice the onion; slice the white button and baby portabella mushrooms; remove thyme leaves from the stems. Discard stems.
  • Heat a large saucepan over medium heat. Drizzle with olive oil and add onions. Let sweat 5 to 7 minutes.
  • Add mushrooms to pan and cook for five minutes, stirring occasionally. Add fresh thyme and cook for 10 additional minutes. Mushrooms will release water and reduce substantially in volume.
  • Whisk tapioca into vegetable broth and add mixture to pan along with salt, bay leaf, soy sauce, and almond milk.
  • Cook for 15 minutes, stirring occasionally. Add pepper to taste.

Yield: 

2 servings

Nutrition Facts Per Serving:

  • Calories: 116
  • Total Fat: 1 gm
  • Sodium: 804 mg
  • Carbohydrates: 21 gm
  • Dietary Fiber: 3 gm
  • Protein: 6 gm
  • Sugar: 7 gm

Source: Bites of Wellness

Healthy Soup Recipe #6: Cabbage Soup

Cabbage Soup

Ingredients:

  • 2 tbsp olive oil
  • 8 oz. button mushrooms
  • 2 large yellow onions
  • 1 bunch celery
  • 3 carrots
  • 2 green peppers
  • 2 cloves garlic
  • ½ head green cabbage
  • 2 tsp salt
  • 1 tsp ground pepper
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • 2 tbsp soy sauce
  • 1 28 oz. can crushed tomatoes
  • 4 cups chicken broth
  • 1 cup water

Preparation:

  • Slice the mushrooms; dice the onions; stem and seed the bell peppers; shred cabbage.
  • Grate celery, carrots, bell peppers, and garlic.
  • In a large, heavy-bottomed pot, heat olive oil over medium-high heat. Add mushrooms. Saute approximately 5 minutes until browned.
  • Add onions to the pot and cook until golden, approximately 8 minutes, stirring occasionally.
  • Add grated vegetables (celery, carrots, peppers, garlic) and stir approximately 5 minutes until browned.
  • Add salt, ground pepper, garlic powder, onion powder, and soy sauce. Stir to combine. Add cabbage and cook about 2 minutes until wilting.
  • Stir in crushed tomatoes, chicken broth, and water. Bring soup to a boil. Reduce heat and simmer 30 to 45 minutes until cabbage is tender.
  • Season to taste with salt and pepper.

Yield: 

10 to 12 servings

Nutrition Facts Per Serving:

  • Calories: 90
  • Total Fat: 3 gm
  • Saturated Fat: 0 gm
  • Cholesterol: 0 mg
  • Sodium: 665 mg
  • Carbohydrates: 13 gm
  • Dietary Fiber: 4 gm
  • Protein: 4 gm
  • Sugar: 7 gm

Source: The Food Network

Healthy Soup Recipe #7: Southwestern Chicken Vegetable Soup

Southwestern Chicken Vegetable Soup

Ingredients:

  • 2 poblano peppers
  • 12 oz. boneless, skinless chicken thighs
  • 1 large onion
  • 1 large red bell pepper
  • 1 ½ cup chopped green beans (1/4-inch pieces)
  • 4 cloves garlic
  • 1 tbsp chili powder
  • 1.5 tsp ground cumin
  • 6 cups chicken broth
  • 1 15 oz. can pinto beans
  • 1 14 oz. can diced tomatoes
  • 4 cups chopped spinach
  • 1.5 cups corn kernels (fresh or frozen)
  • Chopped fresh cilantro and lime juice, for garnish

Preparation:

Step 1: Roast poblanos

  • Place oven rack 5 inches from heat source. Preheat broiler.
  • Line a pan with foil and place whole poblanos on the pan.
  • Broil poblanos, turning once, for 8 to 12 minutes or until they start to blacken.
  • Remove poblanos from oven and seal in a paper bag for about 10 minutes. Let cool.
  • Peel, seed, and stem poblanos, then chop and set aside.

Step 2: Make soup

  • Trim fat from chicken thighs. Cut thighs into bite-sized pieces.
  • Chop onion and bell pepper. Mince garlic. Rinse pinto beans in water.
  • Over medium-high heat, heat oil in a large pot. Add chicken and cook 3 to 5 minutes until lightly browned, turning occasionally. Remove from pot and set aside.
  • Add onion, bell pepper, green beans, and garlic and cook over medium heat 5 to 7 minutes.
  • Add chili powder and cumin and stir until fragrant. Then add chicken broth, diced tomatoes, pinto beans, and poblanos. Stir a few times and bring soup to a boil, then simmer approximately 15 minutes, stirring occasionally, until vegetables are tender.
  • Stir in cooked chicken thighs, spinach, and corn. Bring to a simmer and cook 15 minutes.
  • Ladle soup into bowls and top with chopped cilantro and lime juice.

Yield: 

8 servings

Nutrition Facts Per Serving:

  • Calories: 184
  • Total Fat: 5 gm
  • Saturated Fat:
  • Cholesterol: 39 mg
  • Sodium: 601 mg
  • Carbohydrates: 24 gm
  • Dietary Fiber: 6 gm
  • Protein: 15 gm
  • Sugar: 8 gm

Source: Eating Well Website

Conclusion

Healthy soup recipes offer a fantastic alternative to complex meal plans and fast food. These healthy soup recipes are quick, convenient, and easily doubled or tripled to last you the whole week! With simple, healthy ingredients, you can prepare a filling, delicious meal that will keep you fueled and fit. Skip cream-laden soups and fatty stews – healthy soup recipes are sure to satisfy. Try them all and let us know which of our healthy soup recipes is your favorite!

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