Soup can be a healthy and nourishing meal option that is perfect for cold winter days or when you’re feeling under the weather. When made with a variety of vegetables, lean protein sources, and whole grains, soup can be a great way to get a range of nutrients in one bowl.
Some tips for making a healthy soup include choosing a broth or stock as the base, adding a variety of vegetables, incorporating lean protein sources, adding whole grains, and using herbs and spices to flavor the soup instead of salt. With these tips in mind, you can create a delicious and nourishing soup that will leave you feeling satisfied and energized.
Top 10 Healthy Soup Recipes
- Chicken, Quinoa, and Veggie Soup
- Healthy Mushroom Soup
- Crockpot Whole30 Chili
- Spicy Black Bean Soup
- Detox Turmeric Soup
- Slow Cooker Beef and Vegetable Soup
- Healthy Chicken Noodle Soup
- Low-Carb Zuppa Toscana Soup
- Clean-Eating Chicken and Wild Rice Soup
- Vegan Sweet Potato and Kale Soup
1. Chicken, Quinoa, and Veggie Soup
Here is a recipe for Chicken, Quinoa, and Veggie Soup:
Ingredients:
- 1 pound boneless, skinless chicken breasts
- 1 cup quinoa
- 2 tablespoons olive oil
- 1 onion, diced
- 2 cloves garlic, minced
- 2 carrots, diced
- 2 stalks of celery, diced
- 4 cups chicken broth
- 1 cup water
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon paprika
- 1/4 teaspoon cumin
- 1/4 teaspoon chili powder
- 1 cup frozen peas
- 1 cup frozen corn
- Chopped fresh parsley, for serving
Instructions:
- Cut the chicken into bite-sized pieces and set aside.
- Rinse the quinoa in a fine mesh strainer and drain well.
- In a large pot, heat the olive oil over medium heat. Add the onion, garlic, carrots, and celery and cook until the vegetables are soft, about 5 minutes.
- Add the chicken broth, water, salt, pepper, paprika, cumin, and chili powder to the pot and bring to a boil.
- Add the quinoa, chicken, peas, and corn to the pot and reduce the heat to a simmer.
- Simmer the soup for 15-20 minutes, or until the quinoa is cooked and the chicken is no longer pink in the center.
- Serve the soup hot, garnished with chopped parsley. Enjoy!
2. Healthy Mushroom Soup
Here is a recipe for Healthy Mushroom Soup:
Ingredients:
- 2 tablespoons olive oil
- 1 onion, diced
- 8 ounces of baby Bella mushrooms, sliced
- 4 cloves garlic, minced
- 4 cups low-sodium chicken broth
- 1 cup water
- 2 tablespoons low-sodium soy sauce
- 1/4 teaspoon black pepper
- 1/4 teaspoon paprika
- 1/4 teaspoon dried thyme
- 2 tablespoons cornstarch
- 2 tablespoons water
- 1 cup unsweetened almond milk
Instructions:
- Heat the olive oil in a large pot over medium heat. Add the onion and mushrooms and cook until the vegetables are soft, about 5 minutes.
- Add the garlic and cook for an additional minute.
- Add the chicken broth, water, soy sauce, pepper, paprika, and thyme to the pot and bring to a boil.
- In a small bowl, whisk together the cornstarch and water. Add the mixture to the pot and stir to combine.
- Reduce the heat to a simmer and cook for 10 minutes, or until the soup has thickened.
- Stir in the almond milk and cook for an additional 2-3 minutes.
- Serve the soup hot and enjoy!
3. Crockpot Whole30 Chili
Here is a recipe for Crockpot Whole30 Chili:
Ingredients:
- 1 pound ground turkey
- 1 medium onion, diced
- 1 red bell pepper, diced
- 1 green bell pepper, diced
- 2 cloves garlic, minced
- 1 jalapeno, seeded and minced
- 1 (14.5-ounce) can of diced tomatoes
- 1 (6-ounce) can of tomato paste
- 1 cup chicken broth
- 2 tablespoons chili powder
- 2 teaspoons ground cumin
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 (15-ounce) can of kidney beans, drained and rinsed
- 1 (15-ounce) can of black beans, drained and rinsed
- 1 cup frozen corn
Instructions:
- In a large skillet, cook the ground turkey over medium heat until it is browned and fully cooked.
- Transfer the ground turkey to a slow cooker and add the onion, bell peppers, garlic, jalapeno, diced tomatoes, tomato paste, chicken broth, chili powder, cumin, oregano, salt, and pepper. Stir to combine.
- Add the kidney beans, black beans, and corn to the slow cooker and stir to combine.
- Cover the slow cooker and cook on low for 6-8 hours or on high for 3-4 hours.
- Serve the chili hot and enjoy!
4. Spicy Black Bean Soup
Here is a recipe for Spicy Black Bean Soup:
Ingredients:
- 1 tablespoon olive oil
- 1 medium onion, diced
- 1 red bell pepper, diced
- 4 cloves garlic, minced
- 1 jalapeno, seeded and minced
- 2 teaspoons ground cumin
- 1 teaspoon chili powder
- 1/4 teaspoon smoked paprika
- 1/4 teaspoon cayenne pepper
- 4 cups low-sodium chicken broth
- 2 (15-ounce) cans black beans, drained and rinsed
- 1 cup frozen corn
- 1 cup diced tomatoes
- 1/4 cup chopped fresh cilantro
- Salt and black pepper, to taste
Instructions:
- Heat the olive oil in a large pot over medium heat. Add the onion, bell pepper, garlic, and jalapeno and cook until the vegetables are soft, about 5 minutes.
- Add the cumin, chili powder, paprika, and cayenne pepper to the pot and stir to combine.
- Add the chicken broth, black beans, corn, and tomatoes to the pot and bring to a boil.
- Reduce the heat to a simmer and cook for 10-15 minutes, or until the soup has thickened.
- Stir in the cilantro and season the soup with salt and pepper to taste.
- Serve the soup hot and enjoy!
5. Detox Turmeric Soup
Here is a recipe for Detox Turmeric Soup:
Ingredients:
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 cloves garlic, minced
- 2 carrots, diced
- 2 stalks of celery, diced
- 1 medium sweet potato, peeled and diced
- 1 teaspoon ground turmeric
- 1/2 teaspoon ground ginger
- 4 cups low-sodium vegetable broth
- 1 cup water
- 1 (15-ounce) can of chickpeas, drained and rinsed
- 1 cup frozen green peas
- Salt and black pepper, to taste
Instructions:
- Heat the olive oil in a large pot over medium heat. Add the onion, garlic, carrots, celery, and sweet potato and cook until the vegetables are soft, about 5 minutes.
- Add the turmeric and ginger to the pot and stir to combine.
- Add the vegetable broth and water to the pot and bring to a boil.
- Reduce the heat to a simmer and add the chickpeas and peas to the pot.
- Simmer the soup for 10-15 minutes, or until the vegetables are tender.
- Season the soup with salt and pepper to taste.
- Serve the soup hot and enjoy!
6. Slow Cooker Beef and Vegetable Soup
Here is a recipe for Slow Cooker Beef and Vegetable Soup:
Ingredients:
- 1 pound beef stew meat
- 1 medium onion, diced
- 2 cloves garlic, minced
- 2 carrots, diced
- 2 stalks of celery, diced
- 1 medium sweet potato, peeled and diced
- 2 cups low-sodium beef broth
- 1 cup water
- 1 (14.5-ounce) can of diced tomatoes
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 cup frozen green beans
Instructions:
- Place the beef, onion, garlic, carrots, celery, and sweet potato in a slow cooker.
- Add the beef broth, water, tomatoes, oregano, basil, salt, and pepper to the slow cooker and stir to combine.
- Cover the slow cooker and cook on low for 6-8 hours or on high for 3-4 hours.
- Add the frozen green beans to the slow cooker and cook for an additional 15-20 minutes.
- Serve the soup hot and enjoy!
7. Healthy Chicken Noodle Soup
Here is a recipe for Healthy Chicken Noodle Soup:
Ingredients:
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 cloves garlic, minced
- 2 carrots, diced
- 2 stalks of celery, diced
- 4 cups low-sodium chicken broth
- 1 cup water
- 1 pound boneless, skinless chicken breasts
- 2 cups whole wheat noodles
- 1 cup frozen peas
- Salt and black pepper, to taste
Instructions:
- Heat the olive oil in a large pot over medium heat. Add the onion, garlic, carrots, and celery and cook until the vegetables are soft, about 5 minutes.
- Add the chicken broth and water to the pot and bring to a boil.
- Add the chicken breasts to the pot and reduce the heat to a simmer. Simmer the soup for 10-15 minutes, or until the chicken is cooked through.
- Remove the chicken from the pot and shred it using two forks. Return the shredded chicken to the pot.
- Add the noodles and peas to the pot and cook for an additional 5-10 minutes, or until the noodles are tender.
- Season the soup with salt and pepper to taste.
- Serve the soup hot and enjoy!
8. Low-Carb Zuppa Toscana Soup
Here is a recipe for Low-Carb Zuppa Toscana Soup:
Ingredients:
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 cloves garlic, minced
- 1 pound Italian sausage
- 4 cups low-sodium chicken broth
- 1 cup water
- 1 (14.5-ounce) can of diced tomatoes
- 1 head cauliflower, cut into florets
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon red pepper flakes
- 1 cup kale, chopped
Instructions:
- Heat the olive oil in a large pot over medium heat. Add the onion, garlic, and sausage and cook until the sausage is browned and the vegetables are soft about 5 minutes.
- Add the chicken broth, water, tomatoes, cauliflower, salt, pepper, and red pepper flakes to the pot and bring to a boil.
- Reduce the heat to a simmer and cook for 15-20 minutes, or until the cauliflower is tender.
- Stir in the kale and cook for an additional 5 minutes.
- Serve the soup hot and enjoy!
9. Clean-Eating Chicken and Wild Rice Soup
Here is a recipe for Clean-Eating Chicken and Wild Rice Soup:
Ingredients:
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 cloves garlic, minced
- 2 carrots, diced
- 2 stalks of celery, diced
- 1 pound boneless, skinless chicken breasts
- 4 cups low-sodium chicken broth
- 1 cup water
- 1 cup wild rice
- 1 (14.5-ounce) can of diced tomatoes
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions:
- Heat the olive oil in a large pot over medium heat. Add the onion, garlic, carrots, and celery and cook until the vegetables are soft, about 5 minutes.
- Add the chicken breasts, chicken broth, water, wild rice, tomatoes, salt, and pepper to the pot and bring to a boil.
- Reduce the heat to a simmer and cook for 30-40 minutes, or until the chicken is cooked through and the wild rice is tender.
- Remove the chicken from the pot and shred it using two forks. Return the shredded chicken to the pot.
- Serve the soup hot and enjoy!
10. Vegan Sweet Potato and Kale Soup
Here is a recipe for Vegan Sweet Potato and Kale Soup:
Ingredients:
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 cloves garlic, minced
- 2 medium sweet potatoes, peeled and diced
- 4 cups low-sodium vegetable broth
- 1 cup water
- 1 (14.5-ounce) can of diced tomatoes
- 1 teaspoon ground cumin
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 cup kale, chopped
Instructions:
- Heat the olive oil in a large pot over medium heat. Add the onion, garlic, and sweet potatoes and cook until the vegetables are soft, about 5 minutes.
- Add the vegetable broth, water, tomatoes, cumin, salt, and pepper to the pot and bring to a boil.
- Reduce the heat to a simmer and cook for 15-20 minutes, or until the sweet potatoes are tender.
- Stir in the kale and cook for an additional 5 minutes.
- Serve the soup hot and enjoy!
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Q&A
Q: What are some healthy soup recipes for weight loss?
A: Some healthy soup recipes for weight loss include:
- Black Bean and Vegetable Soup
- Slow Cooker Tomato Soup
- Detox Turmeric and Ginger Soup
- Low-Carb Cauliflower Soup
- Skinny Chicken and Veggie Soup
Q: What are some healthy soup recipes that are high in protein?
A: Some healthy soup recipes that are high in protein include:
- Slow Cooker Beef and Lentil Soup
- Quinoa and Black Bean Soup
- Chicken and Wild Rice Soup
- Turkey Chili
- Lentil and Sausage Soup
Q: What are some healthy soup recipes that are vegan or vegetarian?
A: Some healthy soup recipes that are vegan or vegetarian include:
- Slow Cooker Black Bean and Sweet Potato Soup
- Vegan Minestrone Soup
- Spicy Tomato and Lentil Soup
- Vegan Split Pea Soup
- Vegetable Quinoa Soup