20 Wholesome & Healthy Soup Recipes

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20 Wholesome & Healthy Soup Recipes

From the Germanic word “sop” which means to dunk, soup is arguably one of the oldest prepared foods. There is evidence that humans have been slurping on soup since 20,000 BC, when the discovery of waterproof clay containers allowed liquids to be heated over hot rocks.

It’s easy to see why humanity’s love affair with soup has lasted over 200 centuries…

Soup is nutrient dense – Many kinds of vegetables, fruits, beans, and meats can be tossed into a pot of soup for a medley of vitamins, minerals, protein, antioxidants, and fiber – all in one meal. And because the solids are cooked in broth that means that they stay put in the bowl and won’t be leached away, as is the case with many other cooking methods.

Soup is heart-warming – There’s a reason that soup is a favorite wintertime comfort food – it warms you up from the inside out.

Soup keeps you hydrated – If you struggle to drink the recommended half gallon of water each day, soup can help provide the liquids you need, but in a much tastier way.

Soup is filling – Soup is one of the best weight loss aids since most broth-based soups are low in calories and fat. Having a soup appetizer along with your meal will ensure the stomach remains fuller for longer, which will help prevent hunger pangs and the inevitable snacking.

Soup making is a snap – Many soups are low-effort recipes that involve plunking some ingredients in a pot or slow cooker and walking away. If you make a large batch, simply stow it in the freezer for a quick and easy meal down the road.

Practically every culture has its own rendition of soup that encapsulates the region’s unique flavor. We’ve rounded up our favorite soups from the world over that are delectable, healthy, and wholesome:

1. The Ultimate Chicken Noodle Soup

Good for the soul and excellent for treating colds and flu, chicken noodle soup is definitely the king of soups. Not only will it deliver essential nutrients, replenish electrolytes, and keep you well hydrated when you’re sick, it also helps keep airway passages clear and soothe aches and pains.

Get the recipe from Taste of Home.

2. Hot and Sour Soup

Ready in just 20 minutes, this hot and sour soup will rival any you can get at a Chinese restaurant. Made with mushrooms, bamboo shoots, and green onions, you can opt for the vegetarian tofu version or add some pork for the meat lovers.

Get the recipe from Gimme Some Oven.

3. Split Pea Soup

A fantastic way to use up the ham bone after the Easter feast, split pea soup is high in protein and low in fat. Split peas are also a good source of iron and B vitamins thiamine, pantothenic acid, and folate.

Get the recipe from Genius Kitchen.

4. Roasted Tomato Basil Soup

When tomatoes are heated, the powerful disease-fighting antioxidant lycopene is bumped up substantially, especially when cooked along with a fat. This creamy roasted tomato soup has you covered, while still being entirely vegan, gluten, and dairy free.

Get the recipe from Ambitious Kitchen.

5. Pumpkin and Ginger Soup

Combining the mild taste of pumpkin pulp with the aromatic zing of fresh ginger, this recipe is packed with fiber, vitamins A, C, and E, riboflavin, potassium, manganese, copper, niacin, and folate. The addition of ginger will help boost brain power, fight inflammation, and aid digestion.

Get the recipe from Jamie Oliver.

6. Carrot Soup

With each cup providing 537% of your daily vitamin A needs, carrot soup is super easy to make and will give your eyes, skin, and immune system as sizeable boost.

Get the recipe from Eating Well.

7. Creamy Garlic Mushroom Soup

At $1.19 per serving, creamy mushroom soup is both delicious and economical, and even more so when you grow your own. Richer and heavier than broth soups, the mushrooms are a good source of B vitamins, vitamin D, and selenium, potassium, and copper.

Get the recipe from Budget Bytes.

8. Thai Coconut Cabbage Soup

A paleo recipe that is also gluten and vegan friendly, Thai coconut cabbage soup is an incredibly aromatic meal made with lemongrass, garlic, curry, ginger, cilantro, green onions, coconut milk, and red peppers. The addition of cabbage means this soup is enriched with vitamin K, C, and B6, manganese, fiber, and potassium.

Get the recipe from Cotter Crunch.

9. Vietnamese Pho

Although traditional pho can take around 10 hours to prepare, this cheater version is quick and easy, ready in just 30 minutes.

Get the recipe from Damn Delicious.

10. Beef Stew

Nothing beats hearty beef stew on a cold winter’s day. Though this recipe is made on the stovetop, you can make it easier on yourself by tossing ingredients in the crock pot so you can set it and forget it.

Get the recipe from Once Upon a Chef.

11. Sweet Potato and Peanut Puree

A slow cooker soup, add sweet potatoes, onion, garlic, ginger, tomatoes, vegetable stock, and cumin to the pot in the morning and 8 hours later finish with peanut butter and cilantro. Blend in a food process are serve with smoky pita chips.

Get the recipe from Country Living.

12. Asparagus Soup

Made with Greek yogurt in lieu of heavy cream, this asparagus soup recipe is creamy yet light and healthy. With asparagus, leeks, garlic, and peas, it provides a good supply of iron, vitamins A, C, and B6, and calcium.

Get the recipe from Recipe Runner.

13. Gazpacho

A recipe best reserved for the sweetest end-of-summer tomatoes, gazpacho is one of the few “refreshing” soups to be enjoyed on the hottest of days.

Get the recipe from Allrecipes.

14. Pork Posole

For flavors south of the border, pork posole is a traditional Mexican soup. Posole means “hominy” in Spanish, a type of dried maize that is the chief ingredient along with fresh corn, tomatillos, roasted red peppers, jalapenos, and topped with cotija cheese.

Get the recipe from Tasting Table.

15. Kale White Bean and Sausage Soup

Ready in just 30 minutes, this hearty soup is a medley of kielbasa sausage, carrots, celery, onions, garlic, kale, and cannellini beans, topped with fresh parmesan cheese.

Get the recipe from Cooking Classy.

16. Coconut Curry Butternut Squash Soup

With roasted cumin, curry powder, garam masala, coconut milk, garlic, and butternut squash, this easy 20 minute recipe offers the flavors of India in a bowl.

Get the recipe from Skinny Taste.

17. Creamy Avocado Soup

Technically a fruit soup, this authentic Colombian recipe is rich and velvety, and offers a yummy way to get your daily avocado fix.

Get the recipe from My Columbian Recipes.

18. French Onion Soup

Because of its decadence, French onion soup often gets a bad rap in terms of healthiness due to the key ingredients of bread and cheese. This skinny version, however, uses low-fat stock, light cheese, and whole wheat bread in lieu of the fattier varieties.

Get the recipe from the Healthy Foodie.

19. Cleansing Detox Soup

Rife with veggies and leafy greens, this oil-free detox soup is also packed with cleansing, anti-inflammatory, immune boosting, antioxidant rich, and pro-digestive ingredients like lemon juice, turmeric, ginger, cinnamon, and cayenne pepper.

Get the recipe from the Glowing Fridge.

20. Blueberry Soup

Because soup doesn’t always have to be a starter, this Swedish dessert soup is made with anthocyanin-rich blueberries, fresh or frozen. Seasoned with cinnamon and cardamom, and served warm, instead of using sugar this soup is sweetened with pure maple syrup which holds 65 different antioxidants.

Get the recipe from Texan Erin Baking.