These healthy soup recipes are made for crisp fall days and busy weeknights. From red lentil soup and creamy vegan broccoli to 1-pot vegetable noodle and slow cooker minestrone, all 15 are hearty, flavor-packed, and easy to make ahead. Grab a big pot, pick a favorite, and keep bowls ready for the week.
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Soup doesn’t just keep us warm. It comforts, fills the house with the best cozy aromas of the season, and makes it easy to eat more vegetables without even trying. Every one of these healthy soup recipes is built on whole-food ingredients like lentils, beans, potatoes, broccoli, and carrots, so the bowls are filling, satisfying, and full of plant-based protein and fiber (the red lentil soup has 21g protein + 25g fiber, and the split pea soup has 14g protein + 16g fiber).
Start the slow cooker minestrone in the morning and dinner is ready by evening, because the longer a soup simmers, the more flavorful it gets. Save your veggie scraps to make my Homemade Vegetable Stock— the flavor is unreal (and it’s free!). As fall settles in, this lineup is perfect for chilly evenings, meal prep Sundays, or anytime you want something hearty and wholesome.
These five are the soups readers come back to again and again. They each bring big, cozy flavor with simple steps, and they’re all great for making ahead. Start here if you’re not sure which pot to fill first, then keep the leftovers for lunches all week.
1
Vegan Tomato Soup
4.64 (670)
The tomato soup of my childhood, all grown up. Zucchini and carrots disappear into a silky, creamy blend (nobody will ever know), and a swirl of cashew cream seals the deal. Stock pot + immersion blender, 50 minutes.
Thick, cozy, and ridiculously easy. Red lentils melt into a spiced, stew-like bowl with fire-roasted tomatoes and a bright squeeze of lemon. No soaking, minimal chopping, 21g protein + 25g fiber. One large pot, 45 minutes.
Creamy, zesty, and just spicy enough, with tofu, mushrooms, and zucchini noodles in a lime-brightened coconut broth. It's a cookbook favorite and a soup on repeat at my house. One saucepan, 45 minutes.
Sweet carrots and zingy ginger get a silky upgrade from blended cashews and coconut milk. It's basically a warm smoothie you can sip right from a jar. Saucepan + immersion blender, 40 minutes.
Taco night in a bowl. Tortilla chips blend right into the smoky broth for a creamy, dairy-free body, and the toppings (avocado, corn, cilantro, extra chips) are the best part. Stock pot + immersion blender, 45 minutes.
Fewer dishes, more flavor. These healthy soups simmer in a single pot, Instant Pot, or slow cooker, so cleanup stays super easy. Choose a 15-minute ramen for a fast weeknight, a set-it-and-forget-it minestrone for a busy day, or a big pot of split pea or black bean soup to stock the fridge for the week.
6
Instant Vegetarian Ramen
4.45 (117)
Restaurant-style ramen without the restaurant price tag. Shiitake mushrooms, bok choy, and crisp veggies float in a savory tamari-sesame broth, with 14g protein per bowl. One pot + one skillet, 15 minutes.
Dump, seal, and walk away. Dried black beans cook from scratch (no soaking!) in smoky cumin, oregano, and salsa, then get a squeeze of lime. 12g protein + 13g fiber. Instant Pot + immersion blender, 1 hour 10 minutes.
My plant-based answer to chicken noodle soup, and yes, it tastes legit. Golden turmeric broth, tender carrots, and fusilli noodles, and it freezes like a dream. One Dutch oven, 40 minutes.
Minestrone literally means “big soup,” and this one delivers. Cannellini beans, butternut squash, and kale simmer in a fragrant tomato broth, with a spoonful of basil pesto on top. Slow cooker, 4 hours 25 minutes.
Old-fashioned, stick-to-your-ribs comfort without the ham bone. Smoked paprika and thyme bring the savory depth, and lemon and mustard stirred in at the end make it sing. 14g protein + 16g fiber. One stock pot, 1 hour 20 minutes.
Silky, velvety, and completely dairy-free. Potatoes, cashews, cauliflower, and coconut milk do the creamy work in these five cozy soups, so you get that rich, silky, spoonable texture with no dairy cream at all. Top with kale croutons, cashew cream, or toasted pepitas, then serve with crusty bread for the coziest bowl of the fall season.
11
Creamy Vegetable Soup
4.70 (182)
My lazy-day soup, made with frozen veggies, cannellini beans, and a rich, dairy-free cashew cream. Savory, filling, and even better the next day. Soup pot + blender, 40 minutes.
Potatoes do the creamy heavy lifting while broccoli keeps its bright, tender bites, and nutritional yeast brings a cheesy finish. 14g protein and on the table in 25 minutes. One saucepan + immersion blender.
No dairy, no problem. Golden potatoes and cauliflower blend into something velvety and deeply comforting, topped with crispy kale croutons you'll want to eat by the handful. Dutch oven + blender, 45 minutes.
The sleeper hit of the bunch. It sounds plain, but potatoes and cashews turn celery into a silky, herby, lemony bowl with 11g protein. Large pot + immersion blender, 30 minutes.
This delicious jalapeño vegan corn chowder is hearty and packed with 12 grams protein, providing a creamy texture without any dairy, and a kick of heat to warm you from the inside out.
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).
Fresh herbs: finely minced herbs can add a delightful flavor explosion to any soup. Try minced scallions, basil, tarragon, basil and dill.
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!
Sun-Dried Tomato 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 Parmesan Cheese: 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.
I’m the mom who swapped Lucky Charms for green smoothies— and never looked back. Here you’ll find smoothie recipes and plant-based recipes made simple and tasty.
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.
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.