The Healthiest Soup Recipe Guide
You're looking for the healthiest soup because you have goals that you care about. You ought to know which soup is perfect for you.
The answers to all of your burning questions are below. After all, soups are among the healthiest foods on the planet. Why?
A good soup is high in protein, fiber, vitamins and minerals, while also low in calories.
But is there one healthiest soup that you must eat? What are the components you need to worry about to reach your goals?
Read below for the best keto, vegan, low carb and paleo soups plus some ideas and recipes to get you started.
Before we get started I must mention that any healthy soup starts with a base of high protein bone broth.
Bluebird Provisions makes one with 12 g protein and no added salt with only 130 mg sodium per serving.
The Benefits of Soup
The health benefits of soup are undeniable. Not only is it a great way to eat your vegetables, but it can also be a healthy meal alternative when you're on the go.
1. Weight Loss
Soup is a fantastic way to stay hydrated other than drinking water alone. Why? Since it is usually full of vegetables, soup contains electrolytes that contribute to hydration.
These electrolytes include potassium, sodium, phosphorous and magnesium.
3. Vitamins and Minerals Without Extra Calories
Research shows that most soup has quality dietary profiles, characterized by reduced fat and increased protein and fiber intakes.
That is because of the common ingredients in soup, including vegetables, legumes, protein rich broth and healthy fats.
It provides a nutrient rich meal any time of the day to cover your vitamin and mineral needs.
4. Makes you feel full
Research has shown that it can reduce hunger and increase feelings of fullness. Brain factors may be one of the reasons; your mind tells you that the food you see and eat will make you feel full.
One reason that soup could reduce hunger and increase fullness is due to the fiber content.
Fiber can delay gastric emptying, which makes people feel full longer because of the increase in stomach volume.
Delaying food from exiting your stomach and expanding the stomach volume = not enough room for food, leading to reduced hunger.
Soup Fun Facts
It is the best way to maximize your nutrient intake since all of the vitamins and minerals are caught in the soup during cooking.
The word soup comes from French soupe, which means "sauce" or "soup". Traditionally, it is often served as the first course of a meal or with the main dish.
Ok enough fun facts, on to the list!
The Healthiest Soup Recipes
Vegetable Centric Broth-based Soups
1. Broccoli Cheddar Soup
A healthy spin on the classic recipe for broccoli and cheese soup. Made creamy by using milk instead cream, and packed with vegetables like broccoli, carrots, and celery.
Broccoli soup is easy to make, filling and perfect for the average side dishes that everyone will enjoy. Broccoli is the ultimate superfood -- perhaps the most nutrient dense vegetable on the planet.
You'll also use a quality broth or stock for this recipe and some cheddar. Finally, you'll need some onions and a soup thickener of choice.
You will find most broccoli cheddar recipes have 1200 calories per bowl. Look for one that uses broth instead of milk to lower this dramatically.
2. Roasted Cauliflower and Kale Soup
A low in calories, nutrient-dense and easy soup that is made from fresh vegetables. It’s loaded with healthy vegetables like kale and cauliflower and ready to eat in 30 minutes or less.
The perfect way to sneak more kale into your diet. Kale is full of vitamin c, e and a. This recipe is low sodium if you are watching your blood pressure.
Here's why you'll love this recipe.
- Diet friendly: vegan, gluten-free, oil-free, nut-free, sugar-free
- Low-fat, low-carb, low-calorie
- Cheap to make
- Delicate and creamy consistency from cauliflower!
- Easy to store for later use in the fridge or freezer
Simply roast your kale and cauliflower for 10 minutes. Then transfer to a pot with broth. Add your seasonings and simmer for 10 minutes on low heat. Then you can enjoy this delicious and nutritious stew.
3. Paleo Fennel Asparagus and Leek Stew
This creamy, super-easy dish is loaded with vegetables. Not only is it balanced nutritionally but it also tastes great with a mix of yummy flavors without the added calories.
It is naturally gluten-free and non-dairy thanks to a handy butter substitute like coconut oil.
Simply add all of your chopped fennel, asparagus and leeks to a pot with stock or broth, and simmer for 30 minutes.
Protein Rich Broth-based Soups
4. Healing Chicken Soup (with or without noodles)
Chicken soup has anti-inflammatory properties that result in less white blood cells and inflammation in your chest.
This recipe is full of protein thanks to the bone broth. Bone broth is approximately 1/3rd glycine by weight, making it an anti-inflammatory that may help you heal your gut, specifically.
Chicken broth is full of antioxidants and electrolytes, which keeps you hydrated and boosts your body's natural defences.
Get the delicious chicken soup recipe.
Feel free to omit the salt for a low sodium version. Estimated calories for this recipe are 700 per small bowl.
5. Vegetable Beef Stew (Instant Pot Friendly)
This meaty stew is easy to make and has super tender meat that works well in any broth-based dish.
Beef has a full amino acid profile and way more crucial vitamins and minerals than chicken or pork.
The best cuts to use are chuck roast or sirloin steak for your stew.
- Preheat the pot and lightly brown the beef.
- Add your favorite veggies, then add any sort of seasonings you might want, to taste.
- Add the meat and bring to boil
- Then transfer the mixture to a covered pot and allow it to cook on medium-low heat, for about 20-25 minutes.
6. Spinach Egg Drop Soup
There is nothing like hot and soothing soup when you are sick. This ginger-infused soup has the power to soothe your aching body from head to toe.
Ginger is fantastic for digestion and gut health.
Here is the simple and nutrient rich recipe.
- Wash and slice mushrooms and green onions; grate ginger.
- Add the vegetables -- mushrooms, green onions, and ginger with a teaspoon cooking oil to a large soup pot. Cook for about 5 minutes or until the mushrooms begin to soften.
- Add 4 cups chicken broth, 2 cups water, and 1 Tbsp soy sauce to the soup pot. Add 1 Tbsp arrowroot starch mixture to water in a bowl. Stir well and add to pot.
- Bring the soup to a boil over medium-high heat.
- Finally, add the fresh spinach to the pot and stir until it has wilted. Follow this step with a press for taste, adding more soy sauce if needed.
7. Light Seafood Chowder
The dirty secret about chowder is that it is typically a sodium bomb. We're talking up to 1500 mg of sodium per serving.
Alternatively, this lightened seafood chowder is packed with hearty vegetables, fish, and shrimp and flavored with a light broth.
Use whatever fish or seafood is fresh or easy to find near you. This one uses prawns (or shrimp) and white fish (halibut, cod, tilapia).
This recipe can use chicken bone broth. If you can't find a good one then read by guide on where to buy bone broth.
Calories per bowl: 925
- Melt avocado oil or coconut oil over medium-high heat in a large pot.
- Add the onion and cook for 2 minutes before the celery in for additional 3-4 minutes or until tender.
- Sprinkle with a pinch fo salt and pepper.
- Add parsnips or potatoes to the pot along with garlic powder, thyme cayenne and another pinch salt and pepper.
- Add flour in gradually, stirring for about two minutes.
- Boil for 2 minutes before adding in clam juice, chicken broth, Worcestershire sauce, thyme leaves and white wine (or chicken bone broth).
- Bring chowder to a boil, then reduce the heat and simmer for about 20 minutes or until the vegetables are tender.
- Bring mixture to a low boil and then decrease heat. Stir often.
- Add seafood and vegetables to the pot with the corn so you don’t burn it, stir often, and allow to simmer for 30 minutes until desired consistency. Season as needed before serving.
Vegan Healthy Soup Recipes
8. Roasted Red Pepper and Tomato Soup
A roasted red pepper and tomato soup is more than just a couple of ingredients. It’s a celebration of seasonal summer produce. Perfect for late summer when red peppers and tomatoes are bursting with flavor.
This vegan soup has a slightly spicy flavor and tastes like peppers instead of tomatoes. It goes well with avocado toast or any foccacia bread.
Simply roast your peppers until soft and delicate. Then toss into your pot with vegetable broth and tomatoes, garlic and ginger. Cook down until your tomatoes are soft then blend using an immersion blender.
Add a large serving to your favorite bowl and enjoy!
9. Carrot Ginger Soup (Low Sodium)
This creamy and easy-to-make soup recipe is full of ingredients that are beneficial to your health. Carrots are full of vitamin c and a and are great for your eyes.
Ginger is anti-inflammatory and promotes digestion.
Whether you serve it warm in the winter or chilled in the summer, it is guaranteed to impress your friends.
This recipe is gluten free, paleo friendly and can easily vegan. The fiber count of this recipe is 6 g per serving.
- Heat 1 tbsp avocado oil in pan over medium heat.
- Add in the onion and carrots and saute for about 5-6 minutes. Stir in garlic and ginger for 1 minute.
- Pour in 2 cups of vegetable broth, 2 cups of water, a teaspoon of salt, and a half a teaspoon of black pepper.
- Put the lid on and keep watching this pot while cooking it for 30 minutes.
- Blend thoroughly with a large hand blender.
10. Spiced Lentil & Butternut Squash Soup
Butternut Squash Lentil Soup is a wildly popular vegan dish that warms you with spices (turmeric/curry/ginger) on a chilly autumn day.
Turmeric is among the most anti-inflammatory foods you'll find anywhere. Squash is full of hydrating electrolytes (potassium) with a high fiber count to keep you full and satisfied.
Lentils are full of vitamins, minerals, fiber and protein. This healthy recipe satisfies like no other -- especially because it's surprisingly low in calories.
- Heat avocado oil over medium-low heat in large soup pot.
- Sauté onions, garlic and ginger until soft.
- Stir in the curry powder, turmeric, ground coriander, and ground ginger.
- Cook for one minute to let the spices toast.
- Add the butternut squash, salt, lentils, and vegetable stock, and bring to boil.
- Lower the heat from medium to low, cover the pot briefly, stir occasionally and wait 30 minutes or until the lentils are fully cooked and tender.
- Using a hand blender, blend the soup until the veggies are mashed.
- Add the almond milk and balsamic vinegar, and season with salt and pepper if needed.
- Stir in the mixed greens and give it a minute to wilt.
- Garnish with shredded cilantro and enjoy!
11. Vegan Sweet Potato Soup
This Vegan Thai Recipe is so delicious, rich and creamy. It are easy to make, comforting with a hint of heat and wonderfully flavorful.
Seasoned with a Thai flair. This recipe comes loaded with goodies like dried chilies, peanuts, ginger, and garlic.Hearty and healthy.
This dish contains sweet potatoes and a number of other healthy vegetables.
- Saute the onion, celery, carrots and garlic in a large pot. After that, add ginger and continue cooking.
- Now add the sweet potatoes
- Bring the pot to a boil, then simmer for 20 minutes
- Transfer soup to a blender and blend or use an immersion blender.
How to make healthy soup
Here are some tips on how to make healthy soup at home:
- Start with a healthy broth or stock. Bone broth is the absolute best option for any liquid dish. Bluebird Provisions makes the most delicious healthy bone broth that works great in any soup recipe.
- Use a variety of vegetables. Look for what's in season to maximize the benefits of your dish.
- Find a protein source that fits your needs and goals. Or omit if vegan.
- Add herbs and spices for flavor.
- Avoid adding too much salt. Add your salt towards the end of cooking.
How to store soup:
There are a few ways to store soup. One way is to place the soup in a glass jar and then store the jar in the fridge. Another way is to place the soup in a Ziploc bag and store the bag in the freezer.
Your food is safe to store in the fridge for up to 5 days. You can safely store your soup in the freezer for up to 6 months.
Summing it Up
Health is a relative term that is fright with baggage. Don't get caught searching for the absolute healthiest soup because your search will never end.
Simply try a few recipes from the list above and see which one you and your family or loved ones enjoy most.
There are many other options for you in terms of finding stews or broths. A good idea is to stick with what's in season around you.
Whether you're vegan or looking for a meat-centric dish, the recipes above or throughout the internet will empower you with the skills you need to make a delicious soup.
Don't forget that a good soup starts with a nutritious broth and Bluebird Provisions makes the absolute best starter broth for any recipe.
FAQs About Soup
What is the healthiest soup you can eat?
There is no one-size-fits-all answer to this question, as the healthiest soup for you will depend on your own dietary needs and preferences.
However, some healthy soup options include vegetable soups, broth-based soups, and low-sodium soups.
What are the 3 types of thin soups?
There are three types of thin soups:The benefits of soup
- Clear soups like carrot ginger.
- Dark soups like minestrone.
- Broth-based soups like the chicken soup recipe above.
What are three examples of a thick soup?
Three examples of thick soup are sweet potato soup, cream of mushroom soup and lentil butternut squash soup.
Which soup is best for weight loss?
There is no single best soup for weight loss. Many soups may contribute to weight loss due to the filling nature of soup.
You are best to find a soup that is high in protein and fiber but low in overall calories in order to find the best soup for weight loss.
What soups are good for your heart?
The soups that are good for your heart are typically high in fiber. They help to lower your cholesterol and can also protect you from heart disease.
The following list of healthy soups will give you some ideas for making a heart healthy diet a part of your everyday life.
- Chicken vegetable soup
- Carrot ginger soup
- Roasted rep pepper and tomato soup
How do I make a more hearty soup?
A good way to make a more hearty soup is by adding potatoes or pasta. These ingredients are filling and will help you feel satisfied through the day.
What are good soups to eat when sick?
The chicken soup is one of the healthiest soups when you're sick due to the anti-inflammatory healing properties.
Chicken soup also has high amounts of vitamins such as A, B6 and C because it is made from chicken broth that contains vegetables like carrots, celery and onions.
What are some healthy soup recipes I can freeze?
You can freeze any soup that you make. Scan the article above for the details on the following recipes:
- Anti-inflammatory Chicken
- Satisfying Lentil and Squash
- Thai Sweet Potato
What soups are good for losing weight?
In theory, any soup that is full of protein rich broth and vegetables is good for losing weight. However, weight loss is an intricate subject that is different for everyone.
Your personal nutrition needs will be different from the next person. Also, nutrition is one piece of the puzzle, along with reducing stress, moving around more or even finding ways to love your body for what it currently it.
For this reason it is difficult to recommend specific dishes for weight loss.
How do I spruce up homemade soup?
You can spruce up a homemade soup by adding your favorite ingredients and spices. For example, you can add dried herbs (Italian spice, oregano) and spices (smoked paprika, cayenne) to chicken noodle soup or stir in a bit of cheese into vegetable soup.
You can also make it more filling by adding whole grains, beans or lentils.
Sorry about this! I’ll work on getting the measurements up.
There are several of these soup recipes I’d like to try making, but I don’t see measurements for any of the ingredients. :(
Thanks Carol !
Yes you can! I forgot to add it to the recipe.
I came across your website while searching for a recipe for butternut squash soup. Something truly amusing caught my attention…a reference to “leak stew”. Now if you were a plumber that could mean a mess! But I will look no further. I sincerely hope you meant “leek stew”!
Perhaps you should hire a person to edit the material you post.
Is there egg in the Spinach Egg Drop soup?