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Spiced squash and lentil soup

20 best healthy soup recipes

Published: August 15, 2022 at 10:30 am
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Try our nutritious soups, from antioxidant-rich Moroccan-inspired veggie to healthy pea and mint flavours, these dishes are full of fibre, potassium and iron

Looking for healthy soup recipes? Want the best healthy chicken soup? Our health editor has found the most nutritious soups that are low in calories and packed with fibre, potassium, vitamins and antioxidants. Check out our recipes below, and then take a look at our healthy curry recipes.

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Get more healthy lunch inspiration with our collections of healthy lunch recipes, low-calorie lunch recipes, healthy lunch box ideas and healthy sandwiches.


Best healthy soup recipes

Shredded veg miso soup

Shred ginger, leeks and carrots into this umami-rich soup and top up with quinoa and kale for a nourishing, low-calorie meal. Quinoa is a good source of protein and fibre, while kale is rich in calcium and vitamin K, important for healthy blood and strong bones.

Vegan Miso Soup with Veggies Recipe

Carrot and coriander soup

Make this warming carrot and coriander soup for lunch, then jazz it up with ras el hanout-spiced crunchy flatbread croutons. A comforting vegan meal for four.

Carrot and coriander soup with spicy flatbread croutons

Butternut squash soup

Make this silky butternut squash soup for a satisfying veggie lunch. It's simple to whip up and only needs a handful of ingredients. Finish with toasted seeds and a swirl of Greek yogurt.

Butternut squash soup

Moroccan veggie soup

This colourful soup is packed with veggies, pulses and spices to up the nutrients. Tomatoes are rich in lycopene – an antioxidant-rich plant pigment which provides many pink and red fruits and vegetables with their signature colour. And cinnamon makes this a great choice for those wanting to support blood sugar balance.

Moroccan Vegetable Soup Recipe

Pea and mint soup

Frozen peas are your secret weapon here – always keep a stash in the freezer and you'll be able to whip up this fresh, summery soup in just 30 minutes.

Pea and Mint Soup in a Bowl with Small Ricotta Toasts

Healthy chicken miso soup

Fry shredded chicken in miso and gochujang and add to this nutritious broth for a gut-friendly meal.

Chicken Noodle Soup Recipe with Miso and Chilli

Minestrone soup

Smoky bacon minestrone soup is rich in flavour and packed with nutritious winter vegetables. It takes less than 30 minutes to prepare and can be topped with a generous sprinkle of parmesan.

Minestrone soup

Miso tofu soup

Silken tofu helps make this miso-rich noodle broth smooth and creamy without the addition of dairy – a nourishing veggie dinner that's ready in just 15 minutes. Top with a gorgeously 'jammy' egg.

Two white bowls filled with noodles, green vegetable and eggs with a bright orange yolk

Spiced squash, spinach and lentil soup

This wholesome and filling soup not only packs 18g of plant protein per serving, but it also provides a great source of vitamin A from the butternut squash and iron from the spinach. Simply leave out the yogurt garnish or try topping with a dollop of coconut yogurt to make this vegan.

Spiced squash and lentil soup

Parsnip and apple soup

Make the most of parsnip season by combining with apples in this rich and creamy soup. Serve with crusty bread for a warming lunch or starter.

A grey bowl filled with creamy parsnip soup and topped with chopped chives

Super green soup

Check out this healthy vegan broth packed with extra greens and quinoa. This quick and easy recipe takes inspiration from punchy Vietnamese flavours like lemongrass, ginger and mint, and comes in at under 150 calories for a super light meal.

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Vietnamese Vegan Soup Recipe

Red lentil dahl soup with broccoli tarka

Our vegan red lentil dahl soup is low in calories and the perfect midweek winter warmer. Lentils offer a wonderful source of plant protein, while broccoli provides a healthy dose of iron, potassium and fibre.

Vegan Red Lentil Dahl Recipe with Broccoli Tarka

Mexican charred sweetcorn soup

Spice up your soup with punchy ancho chillies in this Mexican-inspired recipe. If the fresh flavours aren’t enough of a reason to try this delicious soup, the red peppers offer a great source of vitamin A for your skin and eyes, while a squeeze of fresh lime juice helps to stimulate the digestive system and ready it for the meal ahead.

Vegan Mexican Sweetcorn Soup Recipe with Ancho Chillies

Thai red curry butternut squash soup

Try our Thai red curry butternut squash soup. The curry paste provides a variety of anti-inflammatory and antioxidant-rich spices, while butternut squash offers both soluble and insoluble fibre which can help you to feel fuller for longer.

Thai Butternut Squash Soup Recipe

Spicy tomato soup

This filling tomato soup uses tinned chopped tomatoes and tomato purée; two of the best sources of the skin-healthy antioxidant, lycopene. As well as being low in calories, the variety of herbs and spices from chilli, ginger and garlic are anti-inflammatory and also support the immune system.

Tomato, chipotle and rice soup

Mushroom soup

Check out this creamy mushroom soup with simple pickled mushrooms. This super easy recipe is a great lunchtime meal and it's low in calories too.

Mushroom Soup With Pickled Mushrooms

Summer vegetable soup

An easy fresh vegetable soup. Light and healthy, it's made with peas, courgette, green beans and fresh herbs and is ready in under 30 minutes. Serve with crusty bread on the side.

Summer veg and herb soup

Mexican-inspired prawn soup

Check out our hearty Mexican-inspired soup with king prawns. It's an easy one-pot dinner with under 300 calories per serving. Avocado offers a great source of healthy fats, while the generous helping of fresh coriander is rich in antioxidants.

Mexican prawn soup

Roast sweet potato, chipotle and orange soup with paprika seeds

Bursting with vibrant sweet potatoes, punchy chipotle and zingy orange, this low-calorie soup makes for a nourishing vegan lunch.

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Two bowls filled with orange soup topped with seeds

Fibre-rich kale and bean soup

A healthy, vegetarian kale and bean soup to keep the whole family warm and full. This is a great way to introduce more fibre-rich legumes into your diet as the borlotti beans absorb the wonderful flavours of the soup throughout cooking.

Kale and bean soup

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