Description
Warm, nourishing, and full of fresh ingredients, these 20 healthy soup recipes bring comfort and nutrition together in one pot. From lentil and vegetable blends to creamy classics, each soup offers rich flavors that are easy to prepare and perfect for any season.
Ingredients
Basic Soup Base Ingredients
2 tablespoons olive oil or avocado oil
1 large onion, chopped
2 garlic cloves, minced
2 medium carrots, diced
2 celery stalks, diced
6 cups low-sodium vegetable or chicken broth
1 teaspoon sea salt
½ teaspoon black pepper
1 teaspoon dried thyme or oregano
1 bay leaf
Protein and Fiber Additions
1 cup lentils or split peas
1 cup cooked shredded chicken or turkey
1 can (15 oz) beans — black, kidney, or cannellini, drained and rinsed
Vegetable Options
2 cups chopped spinach, kale, or Swiss chard
1 cup diced tomatoes (fresh or canned)
1 zucchini or yellow squash, sliced
1 cup broccoli or cauliflower florets
1 red bell pepper, diced
Flavor Boosters
1 tablespoon tomato paste
1 teaspoon smoked paprika or cumin
1 tablespoon lemon juice or apple cider vinegar
2 tablespoons fresh parsley or cilantro, chopped
Instructions
Step 1: Prepare the Base
Heat olive oil in a large pot over medium heat. Add onions, carrots, and celery. Sauté for 5–7 minutes until softened and onions turn translucent. Stir in garlic and cook for another minute.
Step 2: Add the Flavor Foundation
Mix in tomato paste, herbs, and spices (like thyme, oregano, paprika, or cumin). Stir well to deepen flavor.
Step 3: Add the Broth and Main Ingredients
Pour in broth. Add lentils, beans, or your protein of choice along with chopped vegetables. Bring to a boil, then reduce to a simmer for 20–30 minutes until everything is tender.
Step 4: Adjust and Season
Taste and adjust seasoning with salt, pepper, or lemon juice. For creamier texture, use an immersion blender to partially blend the soup.
Step 5: Finish and Serve
Remove bay leaf. Stir in fresh greens and let them wilt. Garnish with herbs, drizzle of olive oil, or seeds. Serve warm.
Notes
To make the soup thicker, simmer uncovered for 5–10 minutes longer.
Add coconut milk or Greek yogurt for a creamy version.
Always cool before refrigerating or freezing.
Soups often taste richer the next day as flavors develop.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Global / Healthy Comfort Food
Nutrition
- Calories: 210 kcal
- Sugar: 6 g
- Sodium: 540 mg
- Fat: 8 g
- Saturated Fat: 1 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 28 g
- Fiber: 8 g
- Protein: 10 g
- Cholesterol: 15 mg
Keywords: healthy soup recipes, easy soups, nutritious soup ideas, low-calorie soups, homemade soups, vegetable soup, lentil soup, winter soup recipes