Warming up with some of the best healthy soup recipes is one of the easiest ways to stay healthy during the cold months. These hearty dishes are packed with healthy ingredients and are delicious when served with your favorite bread or crackers. Try adding soy sauce, sesame oil, miso, or your favorite frozen vegetables to make them even more nutritious. This winter comfort food will keep you warm and full. It is also a great way to add more protein and fiber to your diet, so you can enjoy them whenever you want.
What Is Soup?
Soup is a liquid dish made by cooking meat, chicken, fish, lentils, vegetables in water, stock, milk, or another liquid medium with seasonings. Soups were cooked by dropping hot stones into the liquid before the creation of pots that could resist the direct heat of a fire; before the invention of pots that could withstand the direct heat of a fire, soups were cooked by dropping hot stones into the liquid.
Soup’s long boiling time allowed nutrients to be extracted from minuscule amounts of fish and meat that would otherwise be too bony or difficult to chew. Lighter soups are typically served as a first dish in the West, with thicker, heartier soups serving as the entrée for casual meals.
Fruit soups, popular in northern and eastern Europe and frequently served as desserts, are an exception. In China, a thin soup is taken as a beverage throughout the meal, while complex soups such as the well-known bird’s nest and shark’s fin may be given between courses or at the end.
Best Healthy Soup Recipes
Here are some best soup recipes:
Creamy Carrot and Cauliflower Soup
Greetings, carrot soup connoisseurs! “Carrots are one of my favorite vegetables since they provide character and are high in vitamins and minerals,” says Agarwal. Plus, while Amy Gorin, RDN’s creamy version, doesn’t use cream, it does have a standout ingredient in addition to the carrots: cauliflower. According to the USDA, this cruciferous vegetables and carrots contain vitamin C. According to the Mayo Clinic, vitamin C can help your body recover and protect your cells from dangerous free radicals. The soup is topped with Greek yogurt and dry-roasted pumpkin seeds for added protein.
Spicy Black Bean Soup With Ancho Chile Pepitas
This spicy black bean soup from Marisa Moore, RDN, is hard to match for flavor and protein. Palumbo says, “Beans and soups are created for each other.” The black beans and pepitas not only add 17 grams (g) of satisfying protein to the soup, but they also boost the fiber level. According to the Mayo Clinic, fiber is vital since it can help you maintain a healthy weight. Plus, according to the USDA, jalapeno peppers give added nutrient benefits, such as vitamin C, as well as a kick!
Roasted Butternut Squash Soup
Palumbo says butternut squash is a soup all-star because of its vitamins, minerals, and fiber. However, there is one nutrient in squash that stands out. “Butternut squash contains beta-carotene, which, once converted to vitamin A in the body, aids immune and ocular health,” Palumbo explains. According to the USDA, 1 cup cubed has 1,140 micrograms of vitamin A, which aids in the proper functioning of organs like the lungs, heart, and kidneys, according to the National Institutes of Health (NIH). Amy Kimberlain, RDN, also includes onion and carrots for added health benefits.
Parsnip Pear Soup
Jessica Levinson, RDN, has created a sweet and flavorful soup that goes well with any winter food. Plus, if you have any vegan guests, it’s a terrific dish to serve because it’s dairy-free but still has a velvety consistency thanks to the starchy parsnips. Not to mention the health benefits of parsnips and pears. According to the USDA, for starters, both include fiber, making this soup a good source. According to Harvard Health Publishing, parsnips include potassium, a mineral that aids in the proper functioning of your heart, muscles, and neurons.
Fall Roasted Vegetable Soup
Is there a quick method to meet your daily vegetable quota? Make this comforting and filling soup with five vegetables and black-eyed peas for added protein, created by Frances Largeman-Roth, RDN. While the recipe calls for fall ingredients, it can be made at any time of year. Sweet potato is a prominent vegetable. It’s not only a satisfying root vegetable thanks to its fiber (one giant sweet potato has 6 g, according to the USDA, making it an excellent source), but it’s also high in vitamin C, with 35.3 mg per big spud. Ensure to rinse the canned black-eyed peas as directed in the recipe to reduce salt intake by around 40%.
Carrot Ginger Soup
Is there anything better than a light and healthful soup that may also help your immune system? Please accept my request. Dawn Jackson Blatner, RDN, adds a ginger kick to her carrot soup for added health benefits. “Ginger has anti-inflammatory qualities and gives soups a robust flavor,” Palumbo says. It may even assist against certain viral infections, and according to research, however, additional research is needed. While the cashew cream may appear just a garnish, it’s a clever technique to sneak in some protein.
Slow Cooker Split Pea and Red Lentil Soup
You’ve come to the right place if you’re seeking a filling soup. This meal from Vicki Shanta Retelny, RDN, is full of nutritious lentils. “Texture, protein, soluble fiber, and potassium are all added by lentils,” explains Palumbo. According to the USDA, lentils also provide iron, which is required for your body to do things like help oxygen pass from your lungs to other parts of your body. Plus, according to the USDA, split peas offer nearly 8 grams of fiber per 12 cups, making them a good source of fiber.
Creamy Kale and Dill Potato Leek Soup
That’s exactly what this dish from Sarah Gold Anzlovar, RDN, does. According to the USDA, the kale in the soup includes a variety of vitamins, including K. According to the Cleveland Clinic, vitamin K is necessary for blood clotting and bone health. However, patients on blood thinners should limit their intake. According to the USDA, the recipe also asks for potatoes, including potassium (plus fiber): Potassium content in a 12 cup is 319 mg.
Tuscan Vegetable Soup
love a hearty bowl of Italian soup? Alix Turoff, RDN, has created a nutritious and tasty version of the Tuscan soup that you’ll want to try. It’s cooked using cannellini beans, which offer protein to the dish, and turkey bacon. According to the USDA, the beans also include magnesium, a mineral that aids in the healthy functioning of your muscles and nerves, as noted by the Mayo Clinic.
Creamy Vegan Pumpkin Soup
If you’re a year-round pumpkin fan like Maggie Michalczyk, RDN, founder of Once Upon a Pumpkin, then you’ll want to try her one-pot soup. The fiber in pumpkin puree makes it filling, and it also provides a variety of vitamins. According to the USDA, a 12 cup of pumpkin offers all of the vitamin A you need in a day. You don’t have to be afraid of cooking with this versatile orange fruit if you use canned pureed pumpkin, which this recipe calls for. “Just stay away from the sweetened varieties,” Palumbo advises. To put it another way, stay away from cans labeled “pumpkin pie filling.”
Key Points To Consider
Here are some essential points that should be remembered while making soup recipes:
- You can jazz up your soup recipes with the right herbs and spices. These ingredients will enhance the flavors of the broth, and using an acidic or umami flavor will add to the soup’s flavor.
- You can also add a bit of meat to your soup to make it more filling and tasty. They’re easy to make, and they’ll provide a delicious meal for your family.
- If you’re feeling lazy, you can always buy some chicken stock and use it as a base. You can also make your bone broth or buy a good quality one.
- To make healthy soups, you’ll need a few key ingredients. A good stock is crucial. You can either make your own or buy a good stock, but be sure to choose a low-sodium brand.
- You’ll also need a few organic vegetables. You can try to use organic corn or beans in your soup, and you can also try a variety of spices for added flavor and nutrition. If you’re feeling a bit adventurous, try a homemade bone broth or homemade chicken stock.
- Good vegetable stock can be made from bone or vegetable bones, and some of these soups are also rich in essential minerals. Using a good-quality bone broth to create a healthy soup recipe is essential, but it isn’t necessary to use one.
- Choosing the best healthy soup recipes for your family is essential. These recipes can be easy to make and stored in a freezer for future use.
When choosing a healthy soup recipe, you need to consider its flavor. You can make a delicious, healthy soup in 15 minutes or less. Some of the best soups are low in sodium. Some of the classics include chicken noodle soup and Spanish garlic soup, and a few others include corn and roasted butternut squash. In addition to a good stock, you can also use organic vegetables. Incorporate a variety of spices.