As temperatures drop, there’s nothing more comforting than sitting down to a hot bowl of soup. After all, not only do winter soups warm our body (and soul!), but they’re easy to make, can be prepped in big batches, and can be a great source of nutrition.
Looking to add some new recipes to your winter-weather diet? Here are 11 easy and healthy soups to whip (and spoon) up, straight from dietitians.
1. Minestrone
“This simple minestrone soup is completely balanced—a little healthy unsaturated fat from the olive oil, tons of fiber from the vegetables, beans, and whole-grain pasta, protein from the beans, and lots of anti-inflammatory herbs and spices for flavor. I suggest trying either a whole-wheat pasta or a bean or lentil pasta so you get even more protein and fiber.”
—Ginger Hultin, R.D.N., Seattle-based dietitian and owner of ChampagneNutrition
2. Thai Chicken Noodle Soup
“This recipe is a Thai-inspired, gluten-free, and lightened-up take on classic chicken noodle soup. It’s quick and yummy and takes advantage of many traditional Thai veggies, spices, and more. Since this recipe uses zucchini noodles instead of regular ones, it’s low-carb and paleo-approved. Plus, it uses rotisserie chicken for a quick and easy meal that’s ready in just under 20 minutes.”
—Charlotte Martin, M.S., R.D.N., dietitian and owner of Shaped by Charlotte
3. Lucky Beans Soup
“This tasty Tex-Mex inspired soup is a real crowd-pleaser (plus, it’s super-easy to make)! The chicken provides a good source of lean protein, and the beans add plant protein and fiber that will leave you feeling satisfied on a chilly winter day. Looking for a vegan twist? Leave out the chicken and use vegetable broth. Cook it for dinner and enjoy the leftovers in a wrap for lunch the next day.”
—Tori Jensen, R.D., dietitian at ah.mi
4. Split Pea & Lentil Soup
“I love this soup because split peas and lentils are such great sources of fiber, protein, magnesium, zinc, and iron. The fiber and fluid from the broth can help keep you fuller longer. For additional protein, try adding chopped chicken or fish.”
—Amber Pankonin M.S., R.D., owner of Stirlist
5. Creamy Vegan White Bean Soup
“You can easily make a rich, creamy soup completely vegan but loaded with all the texture and flavor you love if you get creative with your immersion blender and blend about half the beans into the soup. Then you’ll maintain the texture and flavor of whole beans and vegetables while also creating a thick texture as the base. No dairy required!”
—Hultin
6. Vegetarian French Onion Soup
“This vegetarian French onion soup is made with portobello mushrooms for a little meaty flavor and texture. Mushrooms are also extremely nutritious; they’re one of the few food sources of vitamin D and are rich in B vitamins, fiber, and antioxidants. To up the nutritional value even more, top this with whole-grain bread instead of white.”
—Martin
7. Chicken Tortilla Soup
“This soup calls for a variety of canned vegetables and lean chicken and can be prepared in less than 30 minutes using a pressure cooker. Feel free to add additional vegetables like potatoes or green beans to increase that veggie intake. The lean protein combined with broth and vegetables make this soup very filling and satisfying.”
—Pankonin
8. Spicy Coconut Lemongrass Squash Soup
“Hot soup is even better at warming you up when you add in some zesty spices like jalapeño. This coconut-based soup features delicate lemongrass, ginger, garlic, and lime for vibrant flavor, protein from the beans, and a sweet undertone from the surprise ingredient: butternut squash.”
—Hultin
9. Creamy Sweet Potato Soup
“Pink Owl Kitchen is raising the standards for fall flavors with this decadent sweet potato soup that will get you ready for the holidays. Sweet potatoes are a great way to add cancer-fighting and immune-boosting antioxidants to your diet, all the while getting a healthy dose of fiber to feed the good bacteria in your gut!”
—Jensen
10. Broccoli Cauliflower Soup
“This soup is packed with two nutritional powerhouses from the cruciferous vegetable family: broccoli and cauliflower, which contain glucosinolates, compounds with anti-inflammatory and antioxidant effects. To cut the fat content of the soup in half, swap the heavy whipping cream for canned coconut milk.”
—Martin
11. Tomato, Basil & White Bean Soup
“I love this soup because it’s a great alternative for folks who want the texture of a cream-based soup but cannot consume dairy. This recipe uses white beans in order to mimic a cream-based texture. It also calls for mostly pantry items, which can be really helpful especially if you’re on a budget or trying to reduce food waste. Feel free to add lean ground meat like turkey or sausage for additional flavor and protein.”
—Pankonin