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20 Healthy Soup Recipes That Will Leave You Scraping Your Bowl

Soup is an unsung hero of comfort foods. It’s filling, flavorful, and extremely diet friendly, so here are 20 healthy soup recipes will leave you wanting more.

 

Whether you like your soup hot or cold, creamy or chunky, you’ll be sure to find something to love on this list.

I like soups are both hearty and healthy and made with fresh ingredients that won’t blow your budget or your diet, so that’s what you’re going to find a lot of here.

For example, the Quinoa and Cauliflower Chowder is a lean version of the typically heavy soup that uses quinoa as a healthy thickener, and the lively Thai Carrot Soup with Basil uses a killer chili garlic sauce.

Enjoy!

Spicy Korean Beef Noodle Soup

Serves 2

Chicken noodle soup isn’t the only comforting, hearty soup to have when you’re sick. This Korean soup has mushrooms, bok choy, beef, and a different kind of noodle.

Mung bean noodles, also called glass or cellophane noodles, are still packed with carbs but rank fairly low on the glycemic index, meaning they will give your immune system the energy needed to fight off infection, yet won’t cause your blood sugar levels to soar.

And if you’re feeling stuffed up, you can make this spicier to help you breathe through your nose again.

Nutrition Facts (Per Serving)

459

Calories

29 g

Protein

39 g

Carbs

22 g

Fat

Ingredients

1 pack (1.7 oz.) mung bean noodles

1 cup short rib meat, cooked and shredded

2 Tbsp. toasted sesame oil

1 1/2 Tbsp. red pepper flakes (or more to taste)

1 Tbsp. minced garlic

4 cups beef broth

1 cup water

2 cups bok choy, chopped

4 fresh shiitake mushrooms, sliced

2 scallions, sliced into 2” lengths

Fish sauce or soy sauce, for serving

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Thai Carrot Soup with Basil

Serves 4

This carrot soup tastes like a whole lot more than carrots, and yet it’s extremely easy to make.

Mostly it’s onion, garlic, and carrots simmered in vegetable broth. But by introducing some Thai flavors into the dish, it’s not as bland as that might sound. Only three ingredients are required to transform the carrot soup into something lively: chili garlic sauce, a fresh herb like basil or mint, and of course peanut butter.

Serve with coconut milk and Sriracha, if desired.

Nutrition Facts (Per Serving)

203

Calories

9 g

Protein

20 g

Carbs

11 g

Fat

Ingredients

1/2 large yellow onion, chopped

3 cloves garlic, diced

1 lb. carrots, scrubbed and chopped

Salt and freshly ground black pepper to taste

2 cups vegetable stock

2 cups water

1/3 cup natural peanut butter (creamy or crunchy)

2 tsp. chili garlic sauce

Fresh herbs for garnish

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French Onion Soup

Serves 6

Classic French onion soup is a labor of love.

The onions have to first be caramelized, possibly with wine and butter. Then for the flavors to develop, the soup simmers until the liquid thickens enough so the caramelized onions won’t just sink to the bottom. Finally, there’s the cheesy toast on top, which can be broiled until perfectly browned.

Since that’s so many steps, this is a great candidate for Crock Pot soup, allowing you to set it and forget it – at least until you’re hungry.

Nutrition Facts (Per Serving)

324

Calories

14 g

Protein

48 g

Carbs

10 g

Fat

Ingredients

2 lbs. yellow onions, thinly sliced

2 lbs. red onions, thinly sliced

2 Tbsp. extra-virgin olive oil

3 Tbsp. dry sherry

1 1/2 tsp. Splenda brown sugar blend

1/4 tsp. salt

6 cups low-sodium beef broth

2 cups water

4 sprigs fresh thyme

1 bay leaf

6 slices French bread

6 ultra-thin slices Swiss cheese

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Healing Turkey Soup

Serves 6

Before cold season starts, it’s a good idea to make some nutritious soups from scratch to keep in the freezer.

The base of this soup is a bone broth made from a whole turkey that’s already been picked over for meat – so you’ll want to remember this one right after Thanksgiving. You can get it started the next morning.

All you do is break up what’s left of the turkey so it can fit into a big stock pot (or slow cooker) to boil. Slice an onion in half to toss in there, if you want, and add water periodically as it turns into homemade broth.

Nutrition Facts (Per Serving)

158

Calories

17 g

Protein

23 g

Carbs

1 g

Fat

Ingredients

Bone broth from 1 turkey carcass (about 8 cups)

1 onion

4 carrots, diced

2 bay leaves

1/2 tsp. freshly ground black pepper

1/2 tsp. salt

2 cloves garlic

2 tsp. ground sage

2 tsp. dried thyme

1 chicken bouillon

1 cup green beans

1 cup corn kernels

1/4 cup lentils

1/4 cup dry quinoa

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Blissful Butternut Squash Soup

Serves 4

For an easy butternut squash soup, you don’t need to worry about dicing it up and roasting it in the oven. Instead, scoop out the flesh into a slow cooker, and just add broth and coconut milk.

A pinch of nutmeg and a diced shallot contribute just enough flavor to turn this into a full-bodied vegetable soup. And no one will know you made it in a Crock Pot with only 10 to 15 minutes of active cooking time.

Nutrition Facts (Per Serving)

152

Calories

3 g

Protein

35 g

Carbs

3 g

Fat

Ingredients

1/2 small butternut squash, halved and deseeded

1/2 kabocha squash, halved and deseeded

2 small shallots, quartered

2 cups vegetable broth

3/4 cup light coconut milk

Pinch of freshly grated nutmeg

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Red-Eye Brisket Stew

Serves 6

When you want a hearty soup with chunks of meat and veggies, this simple stew will curb your cravings. And it’s quick to throw in the slow cooker in the morning or afternoon, conveniently ready to serve whenever you’re hungry for dinner.

Brown the beef on all sides, which takes about 5 minutes, and then toss it in the Crock Pot with the veggies and seasonings. If you cut up the carrots, onion, and parsnips the day before, you can get this stew cooking in just 10 minutes.

Nutrition Facts (Per Serving)

598

Calories

61 g

Protein

36 g

Carbs

22 g

Fat

Ingredients

2 1/2 cups beef stock

3 Tbsp. all-purpose flour

1 Tbsp. Dijon mustard

Salt and freshly ground black pepper to taste

1 Tbsp. canola oil

2 1/2 lb. brisket, trimmed and cut into 2” pieces

3/4 cup brewed coffee

1 1/2 lb. new potatoes, halved

1/2 lb. carrots, chopped

1/2 lb. parsnips, chopped

1 onion, chopped

4 cloves garlic, minced

4 sprigs fresh thyme

1 bay leaf

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One-Pot Mexican Chicken & Rice Soup

Serves 8

You don’t need noodles to make a comforting chicken soup. This one uses brown rice to get all your favorite Mexican ingredients in one bowl. And believe it or not, this healthy soup is as easy to make as a burrito.

Stick everything in a stockpot, bring to a boil, and then simmer until the rice is tender and chicken is cooked through. Top with anything you’d put on a taco – fresh cilantro, pico de gallo, salsa, and guacamole.

Nutrition Facts (Per Serving)

453

Calories

35 g

Protein

62 g

Carbs

8 g

Fat

Ingredients

8 cups chicken broth

1 lb. boneless skinless chicken breast

1 cup dry brown rice

1 1/2 Tbsp. tomato paste

1 can (15 oz.) black beans, drained and rinsed

1 can (15 oz.) corn, drained

1 can (15 oz.) diced tomatoes

1/4 tsp. cayenne (or more to taste)

2 tsp. ground cumin

2 tsp. chili powder

1 1/2 tsp. salt

2 tsp. onion powder

1 bay leaf

2 tsp. oregano

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Healthy Hot & Sour Soup with Pork

Serves 4

This update on Chinese hot and sour soup has it all: mushrooms, pork, and tofu. That makes it more flavorful and substantive than anything you can order with Chinese takeout.

In larger portions, hot and sour soup makes a filling lunch that has plenty of protein, or it can be served before a stir fry like chicken broccoli or a lighter entrée like steamed fish.

Nutrition Facts (Per Serving)

352

Calories

30 g

Protein

9 g

Carbs

20 g

Fat

Ingredients

2 Tbsp. vegetable oil

1 clove garlic, minced

1 Tbsp. minced fresh ginger

4 scallions, white and green parts minced

8 oz. ground pork

4 cups chicken stock

1 lb. firm tofu, cut into 1/2” cubes

5 medium button mushrooms, thinly sliced

1 tsp. granulated sugar

2/3 cup rice vinegar (or to taste)

3 Tbsp. soy sauce

1 tsp. freshly ground black pepper

1 Tbsp. sesame oil

1 Tbsp. Sriracha sauce

2 large eggs

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Apple, Spinach & Avocado Soup

Serves 6

Whether you’re following a detox diet or want a light soup to serve with dinner, consider making this one that’s loaded with fresh ingredients.

There’s hardly any prep involved – just slice some fruit and veggies, toss in a blender, and add water until the soup is as thin or thick as you’d like. Season with salt, and serve at room temp.

Nutrition Facts (Per Serving)

110

Calories

2 g

Protein

13 g

Carbs

7 g

Fat

Ingredients

2 medium apples, cored and quartered

Juice of 1/2 lemon

2 cups baby spinach

1 avocado, pitted

1 cup fresh mint

4 cups filtered water

Salt to taste

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Quinoa & Cauliflower Chowder

Serves 8

Chowder is typically a heavy variety of soup made with cream and cornstarch. However, it’s possible to make a thick, creamy chowder that has lean macros.

To reduce the fat by another 3 grams per serving, switch to skim milk. This vegetarian chowder has some protein from the quinoa, which also replaces the cornstarch. Although it’s better known as a grain replacement, quinoa is also an excellent soup thickener as it absorbs the liquid and creamier as it breaks down a bit.

Nutrition Facts (Per Serving)

202

Calories

9 g

Protein

25 g

Carbs

8 g

Fat

Ingredients

3 Tbsp. butter, divided

2 cloves garlic, minced

1 red bell pepper, diced

1 carrot, diced

1 potato, peeled and diced

3 cups cauliflower, roughly chopped

4 cups vegetable broth

2 cups milk

2 bay leaves

1 tsp. salt

2 tsp. dried thyme

1 cup dry quinoa

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Sweet Potato Curry Shrimp Soup

Serves 4

Think you’ve had every kind of soup there is? Forget about the flavors that can be found in a can, and try this unique curry soup with shrimp and sweet potatoes.

It’s an awesome alternative to grabbing Indian takeout for lunch, so you can skip the rice and samosas. There’s only a trace of fat; this healthy shrimp soup is all complex carbs and lean protein with bold flavors.

Nutrition Facts (Per Serving)

227

Calories

25 g

Protein

29 g

Carbs

2 g

Fat

Ingredients

1 1/4 cups mashed sweet potatoes

1 tsp. extra-virgin coconut oil

1/2 yellow onion, diced

2 cloves garlic, minced

1 1/2 cups low-sodium chicken broth

1 tsp. green curry paste

1/2 tsp. ground ginger

1 lb. jumbo shrimp, peeled and deveined

1 cup frozen peas

Juice of 2 limes, divided

1/2 lime, sliced

Fresh cilantro, for garnish

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Mexican Zucchini Soup

Serves 4

Mexican food gets a bad rap for being greasy, but that’s only because we’re too used to eating tacos for takeout.

This healthy vegetable soup has Southwestern ingredients, including green chilies, cilantro, and corn, and yet keeps it light with a zucchini base. It’s not only nutritious but also convenient.

The soup will be ready to eat about a half hour after you start slicing veggies.

Nutrition Facts (Per Serving)

153

Calories

7 g

Protein

16 g

Carbs

8 g

Fat

Ingredients

2 cups shredded zucchini

1 small onion, sliced

1 cup corn kernels, chopped

2 Tbsp. diced green chilies

2 cups vegetable broth

1 cup milk

1/4 tsp. freshly ground black pepper

3 Tbsp. cream cheese

Pinch of nutmeg

1 Tbsp. butter

Fresh cilantro, for garnish

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Chilled Cucumber Soup with Fresh Herbs

Serves 4

Not all soup has to be served hot, which is definitely good news when it’s sweltering outside. When even air conditioning can’t cool you down, there’s nothing better than a chilled and hydrating soup.

You’ll love this refreshing blend of cucumber, yogurt, and fresh herbs, which is chilled with ice cubes immediately before serving.

Nutrition Facts (Per Serving)

191

Calories

10 g

Protein

12 g

Carbs

13 g

Fat

Ingredients

2 large cucumbers, finely chopped

1 1/2 cups nonfat plain Greek yogurt

3 1/2 Tbsp. lemon juice

3 cloves garlic, minced

1/4 cup fresh dill, stems removed

1/4 cup fresh parsley, stems removed

1/4 cup extra-virgin olive oil

Pinch of crushed red pepper

Salt and freshly ground black pepper to taste

Handful of ice cubes

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Pumpkin Lentil Soup

Serves 4

This soup is pureed before serving, so it’s a great way to try lentils if you aren’t a fan of the texture.

A great source of plant-based protein and fiber, lentils are worth fitting into your meal plan somehow. They’re similar to other legumes, with macros nearly equal to black beans, and also provide minerals like copper, phosphorous, and molybdenum.

Nutrition Facts (Per Serving)

253

Calories

8 g

Protein

45 g

Carbs

6 g

Fat

Ingredients

1 1/2 Tbsp. extra-virgin olive oil

1 large onion, chopped

2 large potatoes, peeled and chopped

4 1/2 Tbsp. red lentils

1 tsp. freshly ground black pepper

1 tsp. dried mint

1/2 tsp. cumin

1 1/2 tsp. salt

1/2 cup pumpkin puree

5 cups water

2 Tbsp. lemon juice

2 Tbsp. pomegranate, for garnish

1 Tbsp. chopped green onion, for garnish

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Creamy Broccoli Cheddar Soup

Serves 6

Broccoli soup sounds like it must be a smart dietary decision. However, it’s not always healthy when loaded with cheese and butter.

This recipe finds a way to achieve balance so you can have your cheddar and eat it too. Fat-free evaporated milk will make this broccoli soup creamy, and using reduced-fat cheese keeps the macros in check so you’re getting equal amounts of protein and fat.

Nutrition Facts (Per Serving)

316

Calories

19 g

Protein

22 g

Carbs

18 g

Fat

Ingredients

2 lb. broccoli, chopped

1 head cauliflower, chopped

1 large onion, chopped

1 can (12 oz.) fat-free evaporated milk

2 cups (8 oz.) reduced-fat sharp cheddar cheese, grated

2 cups low-sodium vegetable broth

2 Tbsp. extra-virgin olive oil, divided

1 tsp. Worcestershire sauce

1 pinch red pepper flakes (optional)

Salt and freshly ground black pepper to taste

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Tomato Bisque Soup

Serves 4

Of course it’s easy to make tomato soup when you start with canned goods. Surprisingly, it only takes one extra step to use fresh tomatoes for even better flavor.

Boil a pot of water, and put the tomatoes in there for half a minute until the skins loosen and will slip right off. Cut in half, crush, and those fresh tomatoes are ready to become soup.

For this simple bisque, the fresh tomatoes go in the Crock Pot with onions, carrots, and herbs. Finally the soup is blended with heavy cream (you could use half and half instead, although the difference in macros is small).

Nutrition Facts (Per Serving)

255

Calories

4 g

Protein

22 g

Carbs

17 g

Fat

Ingredients

10 tomatoes

2 Tbsp. extra-virgin olive oil

1 onion, peeled and cut into chunks

2 carrots, peeled and chopped

1 stalk celery

Handful of fresh parsley

Handful of fresh basil

6 sprigs fresh thyme (or 1/2 tsp. dried thyme)

1/2 cup white wine (optional)

1/4 cup heavy cream

2 Tbsp. butter

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Kielbasa, Cabbage & Potato Soup

Serves 6

There’s a time and a place for borscht, but there aren’t many more crowd-pleasing cabbage soups to have in your weeknight dinner rotation.

First, add meat like kielbasa to develop a richer, savory flavor. Then bulk it out with potatoes and beans, and top with some tangy cheese like Swiss or gruyere. There’s still healthy cabbage in the mix, but it’s not the standout ingredients in terms of presentation or flavor.

Nutrition Facts (Per Serving)

286

Calories

19 g

Protein

24 g

Carbs

13 g

Fat

Ingredients

6 cups reduced-sodium chicken broth

2 cups water

1 tsp. chopped fresh rosemary

1/4 tsp. anise seed

1/2 tsp. salt

1/2 tsp. freshly ground black pepper

1 small onion, diced

1 can (14 oz.) cannellini beans, drained and rinsed

12 oz. small potatoes, halved

7 oz. kielbasa, sliced

2 cups chopped cabbage

1 cup (4 oz.) shredded cheese

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Egg Drop Soup

Serves 1

Most soups have to simmer on the stove for a while before they’re ready, but you could be eating this one in as little as 5 minutes.

Start by placing chicken stock on the stove, and once it boils, add scallions and any other greens you have on hand, such as kale or spinach. Bring the liquid to a simmer, and gently slide an egg out of a small bowl and into the soup.

It’ll be cooked in just a minute, and then you just have to grab a spoon.

Nutrition Facts (Per Serving)

88

Calories

7 g

Protein

2 g

Carbs

6 g

Fat

Ingredients

1 1/2 cups chicken stock (homemade is best)

1 large egg

1 Tbsp. sliced green onion tops

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Split Pea, Ham & Barley Soup

Serves 8

Split pea soup can be pared down to just broth, carrots, and of course peas. Yet it’s even better as a use for leftover ham, and it can help you introduce an under-used grain: barley.

Sure you might consume it in the form of beer, but barley is an even better ingredient when cooked. It’s highly nutritious and contains a lot of beneficial fiber, including beta glutan, which helps to detox the digestive tract and thereby lower cholesterol.

Nutrition Facts (Per Serving)

285

Calories

22 g

Protein

47 g

Carbs

2 g

Fat

Ingredients

8 cups water

1 lb. dried split peas

1/2 cup pearl barley

2 bay leaves

1 Tbsp. reduced-sodium soy sauce

1 clove garlic, minced

1/2 tsp. salt

1/2 Tbsp. dried thyme

1/2 tsp. dried sage

Pinch of ground cumin

1/2 cup carrots, diced

1 cup onions, chopped

2 cups lean ham, diced

Freshly ground black pepper to taste

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Rustic Vegetable Soup

Serves 8

Grab all your favorite winter veggies, stick them in a pressure cooker, and soon you’ll have a delicious detox soup. You could make the same vegetable soup in a Crock Pot, but it’ll take a few hours instead of 30 minutes.

Choosing to use a pressure cooker will also ensure much of the nutritional value of these healthy foods won’t break down when heated. That’s an especially good idea if you’re one to eat all the vegetable chunks but leave behind the broth.

Nutrition Facts (Per Serving)

243

Calories

10 g

Protein

44 g

Carbs

4 g

Fat

Ingredients

1 bunch beets with greens, washed

4 medium carrots, washed

3 small sweet potatoes, washed

2 medium parsnips, peeled

2 cups butternut squash, cubed

1 onion, peeled

3 cloves garlic

3 oz. shiitake mushrooms, stems removed

4 large leaves kale, washed

1 Tbsp. minced garlic

1 cup sliced cabbage

1 bunch fresh parsley, chopped

1 can (14.5 oz.) diced tomatoes

1 Tbsp. ground turmeric

1 tsp. ground cinnamon

8 cups vegetable broth

1 cup filtered water

1/4 cup pumpkin seeds

Salt and freshly ground black pepper to taste

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OVER 100,000 PEOPLE HAVE USED MY COOKBOOK TO GET THE BODY THEY WANT EATING THE FOODS THEY LOVE. WILL YOU BE NEXT?

What if I told you that just about everything magazines and trainers “teach” you about dieting is wrong?

What if you could build muscle and lose fat eating “naughty” foods every week?

What if you didn’t have to suffer through low-carb dieting to get lean? In fact, what if you could eat all the carbs you wanted?

And what if you didn’t have to gorge yourself just to gain muscle and didn’t have to put on pounds and pounds of ugly fat, either?

In short, what if I told you that proper dieting--whether you want to maximize fat loss or muscle growth--is much simpler and more enjoyable than you’ve been led to believe?

Imagine eating delicious, filling meals every day...never feeling starved or stuffed...having great energy levels and workouts...and watching your body respond exactly as you desire, dropping fat or adding muscle each and every week.

And imagine finally understanding how proper dieting really works, never again falling for the BS, tricks, and gimmicks pushed by “gurus” and other shysters.

Well, I have good news.

All these “fantasies” can be a reality...if you know how to do a handful of “little” things correctly.

You see, when you know how to diet properly--and this doesn’t mean learning to eat boiled chicken and raw broccoli six times per day--getting lean and muscular becomes simple, convenient, and dare I say...enjoyable.

And this book will show you the way.

I'm Mike and I'm the creator of Muscle for Life and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams.

If you like my articles, then you'll love my bestselling books. They'll show you exactly what you need to do to build muscle and lose fat without hating your diet or living in the gym.

If you're a guy, check out Bigger Leaner Stronger, and if you're a girl, Thinner Leaner Stronger is for you.

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