10 Hearty Soup Recipes With Extra Health Benefits

10 Hearty Soup Recipes With Extra Health Benefits
soup recipes elizabeth rider

It doesn’t get much better than a big bowl of delicious hot soup on the stove on a crisp fall day.

Make a big pot on Sunday for dinner and save some for weekday lunches and you’ll have another delicious meal to look forward to. Here is a roundup of my favorite fall soups with extra health benefits.

Cauliflower & Leek Soup Recipe

If you’re craving warm comfort food that’s delicious but still healthy, then this one’s for you. This soup tastes a lot like “Baked Potato Soup” but instead of being high glycemic and loaded with dairy like most creamy soups, it’s actually low glycemic and totally dairy free!


Creamy Vegan Cauliflower & Leek Soup Recipe

White Bean & Kale Soup Recipe

This soup will warm you up in the transition from Winter to Spring. The white beans and potatoes give it a creamy texture that sticks to your ribs, while the kale and veggies keep it light and packed with nutrition. It’s loaded with protein and fiber to fill you up and keep your waistline trim.

White bean kale soup

Hearty White Bean and Kale Soup Recipe

Chicken Poblano Chili Soup Recipe

My Healthy Game Day Chili Recipe has been a blog favorite for a while, and people are always asking me for a chicken chili, too. Like my Game Day Chili, this chicken poblano chili is gluten-free and dairy-free, and can also be made without the chicken if you prefer meat-free eating. It’s perfect for a football party or just a cozy family dinner.


Healthy Chicken Poblano Chili Soup Recipe

Detoxing Fiesta Soup Recipe

I love tortilla soup, but all the cheese, tortillas and other toppings usually turn it into an unhealthy mess. Enter my new Detoxing Fiesta Soup! It’s basically tortilla soup minus the cheese and tortillas, but you won’t even miss them.

Detoxing Fiesta Soup Recipe Elizabeth Rider

Detoxing Fiesta Soup Recipe 

Healing Butternut Squash & Carrot Curry Soup Recipe

This soup is so smooth and decadent it’s hard to believe that it’s vegan and extremely good for you. Combining abundant fall flavors with the healing properties of yellow curry power makes this Butternut Squash & Carrot Curry Soup the perfect afternoon meal to boost your immune system and detox your digestion. It’s basically just plants and healing spices with a dash of heart-healthy olive oil, so eat up!

Healing Butternut Squash & Carrot Curry Soup Recipe
Healing Butternut Squash & Carrot Curry Soup

Kale & Quinoa Minestrone Soup Recipe

Minestrone-style soup is so great because it’s so flexible. Use any kind of dark leafy greens that are a good price that day (collards or chard would be delicious) or switch up the garbanzo beans for kidney or white beans. This is a great way to turn what you already have in the fridge or pantry into a fantastic meal.

Kale Quinoa Minestrone Soup (1)

Kale & Quinoa Minestrone Soup Recipe

Easy Lentil Soup Recipe

Lentil soup is a nutritional powerhouse. It combines the nutrients, protein, good carbs and fiber in lentils with the antioxidant power of veggies, herbs and spices. Adding a little good fat from the extra virgin olive oil rounds it out into a perfectly balanced meal. Lentils are especially high in B vitamins and minerals like iron, phosphorus, potassium and zinc. This soup is incredibly easy to make and really inexpensive, even with organic ingredients you can make a giant pot of soup that will feed 6-8 people for less than $10.

easy lentil soup recipe

Easy Lentil Soup Recipe 

Easy Vegan French Onion Soup Recipe

French onion soup is hearty and elegant, and surprisingly easy to make. This is my vegan twist on the dish, the main difference being that I use vegetable stock instead of beef stock. Give it a try, you’ll be surprised at how much it tastes like the original. You can use any combo of onions you have on hand, they all become sweet when cooked down and caramelized.


vegan french onion soup recipe _elizabeth rider

Easy Vegan French Onion Soup Recipe

Simple Split Pea Vegan Soup Recipe

Vegan split pea soup is the perfect meal on a chilly day; it’s healthy, warm, hearty, and delicious. It’s also incredibly inexpensive to make! You can feed an army with it for (most often) less than 10 bucks. Split peas are loaded with protein (10g/cup), fiber (5g/cup), and good complex carbs. They’re also a great source of essential minerals, including calcium and iron. The healthy fat in the olive oil rounds out this soup to make it a perfect, complete meal.

vegan split pea soup

Easy Vegan Split Pea Soup Recipe

Homemade Bone Broth Recipe (AKA Chicken Stock)

Once you learn how to make this homemade chicken stock, you’ll be hooked for life. The nutrition comes in part from the aromatics, but the biggest healing factor in stock is the minerals, collagen and gelatin that is extracted from the bones while it simmers. That’s right, the bones are the reason that mom’s homemade chicken soup really does help you get over a cold faster. Adding some vinegar and/or lemon (i.e. something acidic) to your stock recipe helps extract the good stuff out of the bones, and if you simmer it long enough you’re essentially making homemade bone broth.

homemade chicken stock recipe

Homemade Bone Broth (Chicken Stock) Recipe

You can search my recipe archive for even more soups & chilis, and be sure to check out this post where I talk about the best way to freeze soup for later.

Happy cooking!

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