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Soup doesn’t just keep us warm—it also nourishes, comforts, and fills our homes with the best cozy aromas of the season. As fall settles in, I’ve got a lineup of healthy soup recipes that are perfect for chilly evenings, meal prep Sundays, or anytime you want something hearty and wholesome.
These ten incredible soups are all part of my 10-Day Soup Challenge. Each one is made with whole food, plant-based ingredients, packed with flavor, and ready to be a part of your fall menu. I love soup and make it often—even while living in Florida. A good cup of soup helps me pretend cooler weather is on the way.
As we move into the fall season, there are also so many new veggies coming up and ready to be put in hearty, savory dishes. If you’re vegan, make sure to check out my 25 Best Vegan Soup Recipes Roundup.
Top Healthy Soup Recipes
These soup recipes for Fall will hopefully help you find a few go-to meals that you can make and freeze to use throughout the season. Feel free to pair these soups with other dishes for a complete meal if they seem a little light on their own. While the Simple Ramen is a perfect lunch, I love pairing the Tomato Soup with Vegan Basil Pesto on toast or adding a Kale Caesar Salad to enjoy alongside some Vegan Potato Soup.
Vegan Potato Soup
Red Lentil Soup
Bieler’s Blended Vegetable Soup
1-Pot Vegetable Noodle Soup
Vegan Tomato Soup
Slow Cooker Vegan Minestrone Soup
Vegan Thai Coconut Soup (Tom Kha)
Vegetarian Tortilla Soup
Instant Vegetarian Ramen
Vegetarian Split Pea Soup
Healthy Soup Toppings to Maximize Flavor
Sometimes you find a soup recipe in need of a bit of oomph. I get it (I put hot sauce on a lot of dishes). Here are two quick n’ easy recipes I keep on hand in a flavor emergency, or just to jazz up my meal:
- Cashew cream: A good vegan sour cream can provide depth and creaminess to almost any recipe. If you’d add sour cream to a soup, then you can add this!
- Pesto: There’s just something about pesto that instantly levels up a recipe. I love adding a dollop of vegan pesto to a good vegetable soup. It’s just so good! I’ve got a few different variations you can try, and they all freeze well.
- Vegan cheese sprinkle: Parmesan is a staple in many American households. This vegan cheese sprinkle certainly gives Kraft’s a run for its money, and its made with real ingredients that really do add a cheesy finish to your dish.
Healthy Fall Soup Ingredients
While I love the berries, squashes, and crispy produce of Summer, I find myself craving the buttery, hearty veggies of Fall. You’ll find many fall-fresh ingredients in the above healthy soup recipes because ingredients used in their proper season contain the most nutrients. If you’re creating a fall kitchen garden, then pick from this list!
| Artichokes | Chiles | Pumpkins |
| Arugula | Edamame | Radishes |
| Beets | Eggplant | Shallots |
| Broccoli | Fennel | Spinach |
| Brussels Sprouts | Garlic | Sweet potatoes |
| Cabbage | Herbs | Tomatillos |
| Carrots | Kale | Turnips |
| Cauliflower | Leeks | Wild Mushrooms |
| Celery | Onions | Winter Squash |
| Chard | Potatoes | Zucchini |
Common Questions
There are a variety of soups that boast incredibly healthy benefits. All ten of the soups on my list are made with whole food, plant-based ingredients. They use seasonal produce that packs the biggest nutrient punch, and they leave out inflammatory dairy products (nothing against dairy, yet it causes an inflammatory response in a lot of people!). Use limited ingredients or homemade vegetable stock with limited sodium as well.
There are a variety of soups that boast incredibly healthy benefits. All ten of the soups on my list are made with whole food, plant-based ingredients. They use seasonal produce that packs the biggest nutrient punch, and they leave out inflammatory dairy products (nothing against dairy, yet it causes an inflammatory response in a lot of people!). Use limited ingredients or homemade vegetable stock with limited sodium as well.
While there is no ‘magic soup’ for weight loss, as there are so many factors that contribute to a person losing weight, you can’t go wrong with using whole food, plant-based ingredients in your soup. Make a soup that will fill you up and not leave you hungry 30 minutes later. When I’m looking for a hearty soup I go with my Spiced Lentil Soup, Split Pea Soup or Minestrone. All these are great options for delicious, healthy meals.
Thank you for an awesome 10 Day Soup Challenge! Everything was so much fun! The shop and prep parties started the excitement! It was nice getting to know new people and seeing others from previous challenges. This was a fabulous group to open their homes and offer their family’s reaction. Many people provided a variety of ideas from prep and storage to flavor enhancements.
It was interesting to try other recipes with new flavor combinations, and adding a different flair to steadfast recipes. All the soups warmed my heart and my belly. Thank you for testing and modifying the recipes for the servings. It was difficult to decide on a favorite soup. The Vegan Tomato, Thai Coconut and Carrot Ginger soups are always delicious and a best choice. But if I have to select one, I would choose the Red Lentil Curry soup as my favorite! Although I didn’t add rice since it had potatoes, it was new, light and delicious! I love curry. This was a perfect marriage of flavors!
Lastly, I wasn’t planning to lose weight, but I did! I think it was due to my commitment to this Challenge and a feeling of being held accountable to the group. The soups were fulfilling so I didn’t need to snack.
Thanks for keeping the group informed with the emails, links and reminders. Overall, the Soup Challenge was a lot of fun!
Thank you so much for doing the soup challenge, Jen. The recipes were easy and used veggies that most of us were familiar with. Your directions and helpful hints were very much appreciated. My two favorites were the Carrot Ginger and the Red Lentil Curry. It was great having new recipes to try. As with the smoothie challenges, I knew I was preparing and eating real food that was tasty and good for me. Most of all, I enjoyed seeing the pictures and reading the comments and helpful hints of the group members. Such a kind and supportive group to be in. I learned a lot, laughed a lot, and ate LOTS of soup.
I loved the community behind the 10 day soup challenge. I felt like the group was so supportive and encouraging to everyone.
My favorite recipe ended up being the detox soup. It was so fresh and clean tasting. My son’s favorite is the red lentil curry. He’s already requested that I make it again!
My super positive result was quality time with my oldest son as we did this challenge together. He would call to verify which soup was next, help me with prep, and make sure I was saving leftovers for him. It was good for this mama’s soul!
Yayyyy!! I loved this soup challenge it was so much fun I kept it fairly strict with eating soup for lunch and dinner and another in the morning and only healthy snacks! I even lost 4 pounds! ♀️ I can’t wait for the next challenge! Because it was only me and I made a full pot everyday I have a freezer full of soups for those fall rainy days that I don’t feel like cooking! I don’t think I have a favourite out of them all they each bought a different element and flavour profile keeping it fun and exciting! Good job Jen and the rest of the team who put this challenge together!
All the soups from the 10 day challenge were easy to make. We had fun trying a new soup every night. My favorite was the tomato, followed by the carrot, my husband says the black bean barely beat the lentil detox and the tomato. Would we do it again? Maybe not 10 in 10 days. Maybe 10 in 30 days. We need days off to enjoy the favorites from this challenge! Thanks to all who contributed recipes.
This challenge was a great way to try new soup recipes as well as learn the value of prepping the ingredients. I don’t think I would have completed the challenge if I hadn’t done the work at the prep party. My favorite is the carrot ginger but tied for second is tomato or corn chowder. My family love the minestrone the best. Freezing the leftovers to enjoy in a few weeks.
Looking forward to the next challenge!
I cannot believe I completed the 10 Day Soup Challenge. There were couple times when I thought of not continuing when work got busy and when I could not find more room in my freezer. Glad I stuck it out and in the process discovered soups and flavor combos that I didn’t think I would like.
When I made the tomato soup I accidentally used the diced tomato with green chilies so the soup was spicy. When it’s time to remake this soup, I will have the right can of diced tomato 🙂
i love tomato soup, but since i’m lactose intolerant, i’ve been searching for a tasty creamy non-dairy alternative. now i’ve found it! what a great challenge and tasty recipes – thanks for the wonderful healthy recipes
I loved this carrot soup ! It was creamy … added in a dash of cinnamon at the end to spice up . Loved the 10 day soup challenge … Tomato Basil soup & Healthy soup is a hit
I surprised myself and completed the challenge. It was great to feel part of a group who appreciates plant based food. So often I feel out of place with family and friends who are meat based meals consumers. I feel I learned that onions, garlic, celery and spices change a recipe and soup bases can be changed from vegetable broth to coconut or almond milk. Most importantly do not be afraid of changes and give new ideas a try.
My favorite is the tomato soup. It tastes like the one with dairy. I like the ultimate detox soup, too, because it is like a meal and I have been switching to eating plant-based. This challenge gave me more dairy-free, meat-free soups in my arsenal of healthy recipes.
The 10 day soup challenge was amazing. Each recipe was different but still tasty. I loved the variety, how quick and easy they were to make especially if you prepped the veggies ahead. It is hard to pick a favorite- the Thai coconut was yummy but so was the roasted red pepper and you can’t forget the minestrone or black bean. I was amazed that I ate delicious, flavorful, healthy soups every day and most days twice for 10 days and would do it again. Thanks to the sponsors and the incredible cooks that shared their recipes.