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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.
Thai coconut anything is always my favorite. I love the variety of the recipes with the 10 days. Perfect for someone who is recently really focused on whole food eating. Thanks!!
Love all of these recipes (the SGS Vegan Tomato, Carrot Ginger and Thai Coconut soups have been go-to staples in our house for years!), but my absolute favorites of the Fall 2021 10-day Soup Challenge were the Red Lentil Curry and the Black Bean soups. My favorite part of this challenge was welcoming in fall with some new, heartwarming recipes. October is always one of my busiest months and I loved how this forced me to slow down and appreciate the seasonal change. It was also so nice knowing that there were so many other rawkstars cooking/enjoying these same recipes at the same time. It makes a solo activity a whole lot more enjoyable when you know there are others out there sharing in the same experience as you. Thanks Team SGS for creating this challenge! <3
I have tried all the recipes and liked most of them. My favorite has been the vegan chicken noodle, although I added chicken. I’m not vegan so added some animal protein to most of the recipes. I’m surprised at how much fresh produce I used over the course of the challenge. I do think 10 consecutive days were a bit overwhelming. It was a lot of soup and I ended up having to give most of it away. I also was souped out by day 7. It would have been more enjoyable as a 5 or 7 day challenge. Overall it was a good experience and I’ve added a few base recipes to my collection.
I can honestly say my wife and I really loved this entire challenge! It forced us out of our comfort zone as far as food and pushed us to use ingredients we normally wouldn’t eat(tofu, red lentils, etc.) or wouldn’t think to use.
My wife is an adamant celery hater and even she was blow away by how it was utilized in so many different and unique ways.
The entire challenge really helped us refresh our diets and overall we both just felt healthier after dinner. Literally, eating just soup and salad goes a long way as far as making you feel cleaner while also keeping you filled up.
I personally loved the detox soup! 100% my favorite of the whole challenge.
Thank you so much for this challenge. I really enjoyed my 10 day plant based journey. Can say these will be incorporated into my regular diet from now on!
Loved the Thai coconut, Minestrone and Carrot Ginger soups the best. They were hearty, flavourful and were made on rainy days here so were even more special. Now we need a salad challenge:-)
Thank you for inviting us to this Soup Challenge! I like soup, but I do not make it regularly. This challenge introduced me to some new tasty recipes. My favorites were the Tomato soup and the Paprika Corn Chowder. I actually made the Detox Soup about a month ago, as I have been following Detoxinista for years. Unfortunately, I was not able to try all the soups like Black Bean Soup and Roasted Red Pepper. I have several food sensitivities, gut issues, mold illness ect, so I have certain restrictions. Several recipes make it easy for swaps and that was wonderful. This challenge also helped me with my lunch meal prep for next few weeks, and it showed me how easy and convenient soup making is for meal prep. I already have to freeze meals and leftovers due to histamine issue, so I made soups put in bowls and freeze! In addition, the soups allow for additional important nutrients and veggies to be thrown into the daily diet.
Hello!
It was great to know the different recipes, sharing some valuable tips with the “soup community” and have soup for 10+ days (some times both for lunch and dinner).
PROS:
– easy instruction of the recipes
– continue support from the chefs and the community
– 10 great new recipes
– loved the challenge and specially the shopping lists
CONS
The only problem is that 10 days of continue soup is a little bit too much (also considering some of us live in hot areas, as myself, I live in FL) maybe for next time you should plan 5 days (M-F) and two days of rest between the soups, to prep for next week, and let’s be honest, to keep eating soup leftovers. And then continue the second week M-F for the rest of the challenge. But, it is obvious each person can do the challenge to their own pace. Considering the CON, I still loved to participate in this challenge.
Rather than me doing the cooking, I challenged my husband to make these soups! He did a fantastic job and learned a lot in the process. Our family’s top 3 soups were #1 Vegan Tomato, #2 Black Bean, #3 Thai Coconut.
Great recipes! The Roasted Red Pepper is very simple but very sophisticated. I enjoyed the challenge and always love to have new soups to add to my repertoire. Thank you!!
My favorite soup of the challenge was the Vegan Tomato. It reminded me of the tomato and grilled cheese I loved as a child…but in a healthier version. A big takeaway for me with this challenge was that it really doesn’t take a long time to put a healthy, delicious meal on the table for my family. Each day took less that 45 minutes (and that was without pre-prepping anything). Thanks!
I love soup and am always aiming to find quick easy healthy recipes to inspire and excite me. The recipes in this challenge did not disappoint. Most of my household are picky eaters, but these recipes were so easy that I could make one for myself and something else for them.
It’s so hard to pick a favorite! The minestrone, tomato, black bean, and red pepper were delicious. The tofu noodle soup knocked my socks off. My daughter and I both also really enjoyed the red lentil curry soup. We want to incorporate more plant proteins in our regular rotation, so many of these will be made again.
Thank you for the fall/winter cooking inspiration.
The tomato soup was my favorite. It was hands down the best tomato soup I’ve had. I think blending other veg really helps lower the acidity and brighten up the flavor. I gave three stars because the rest of the recipes were either mediocre or just plain bland and sad, in my opinion. The 10 day challenge was fun for the first few days lol.