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It’s Soup Season! Here Are 21 of the Best High-Fiber Soup Recipes To Make for Dinner
By Beth Ann Mayer,
7 hours ago
Soup is a quintessential cold-weather food. However, some (including this writer) could eat it even with the temperature inching toward triple digits. Registered dietitians agree that soup can be a filling and nutritious dinner regardless of whether you agree that it's a four-season meal.
"Soup is a warm bowl of comfort that can be a complete meal when it showcases hearty protein, grains and vegetables," says Sheri Gaw, RDN, CDCES , a registered dietitian and spokesperson for Dietitian Insights.
Let's double-tap on the grains and vegetables part: The ingredients in many soups can be are high in fiber , a nutrient that most people don't consume enough of, according to research .
Soup can also be a stellar dish for meal-prepping, too. You can double or triple recipes to batch-make healthy soup to freeze, taking the guesswork out of weeknight meal planning. Here, experts share their thoughts on high-fiber soup recipes you can make at home, plus ways to increase the nutrient content.
Gaw points to the USDA's Dietary Guidelines for Americans , which note that fiber needs vary based on age, sex, and caloric needs. Generally, Gaw says the recommended daily fiber intake is:
31-34 grams for adult males ages 50 and under
28 grams for adult males over 50
25-28 grams for adult females ages 50 and younger
22 grams for adult females over 50
Soups high in fiber are a delicious way to get this nutrient.
"Soup is a fantastic portal for leafy greens, other veggies, whole grains, beans, and lentils, which are all packed with fiber," Gaw says.
Ready in just 35 minutes, this simple and budget-friendly Portuguese soup is packed with fiber- and vitamin-rich kale. Serve with corn muffins for a perfect lazy Sunday meal.
This recipe from Chef Darshana Thacker 's Forks Over Knives cookbook combines fiber and vitamin rockstars, kale and carrots, with cold-weather spice cinnamon for a fragrant, filling meal. The one pitfall? It lacks protein (6.7 grams).
"Traditionally, Caldo Verde is made with sausage, so adding a chicken or turkey sausage can keep it lean and provide balance," Gaw says. "To keep it vegetarian, consider adding white kidney or garbanzo beans."
"A fabulous filling meal packed with plant protein and fiber," Gaw says. Indeed, this bean soup, which feeds six and is ready in 10 minutes, boasts more than 15 grams of fiber and about 18 grams of protein.
Carrots and spinach are the primary fiber sources in this dish, which also boasts 13 grams of protein. However, this recipe could benefit from more of both nutrients, especially if it's used as the final meal of the day.
"When in doubt, add a can of beans," says Cara Harbstreet, MS, RD, LD of Street Smart Nutrition. "Canned beans are great for blended soups like these because they blend beautifully."
Draining and rinsing can reduce sodium content, too. Harbstreet recommends adding white beans like navy, which have about 8 grams of fiber per half-cup serving.
This protein (18.4 grams) and fiber-rich recipe uses easy ingredients like frozen mixed veggies and canned beans. Harbstreet says it could benefit from a few tweaks.
"Try swapping the pasta for a whole-grain variety, or better yet, reach for high-fiber whole grain like barley, sorghum or farro," Harbstreet says. "In my opinion, sorghum is an underrated and underutilized grain option. Shop for a pearled version for a shorter cooking time, and expect to get about seven grams of fiber per half cup."
This one has a whopping 34 grams of fiber but could have more than 4,000 mg of sodium (the American Heart Association recommends no more than 2,300 mg or about one teaspoon daily). To lower sodium content, Gaw recommends skipping adding salt as a seasoning. Using rinsed beans instead of ham can also considerably lower the salt content while making the soup higher in fiber.
Gaw loves this one, which gets its name from the fuss-free 15-bean soup mix (that really does include 15 beans). "To make it a bit leaner, you may consider using a chicken or turkey sausage instead of smoked sausage," she says.
"The spicy black bean pepper soup provides a hearty punch of fiber from a 15-ounce can of black beans," Gaw raves. The beans also contribute to the 11 grams of protein. The serving suggestions also get a thumbs-up from Gaw.
"I love that the recipe recommends serving it with chicken and veggie quesadillas to make it a well-rounded and filling meal," she says.
Navy beans contribute to the 14+ grams of fiber and protein in this satisfying vegan soup recipe. Gaw says the kale also boosts the fiber. "I would recommend skipping the salt and instead adding the juice of a lemon or two since lemon juice mimics the taste of salt without the sodium," Gaw suggests.
This easy soup recipe includes baby carrots and fire-roasted tomatoes. Boosting fiber intake is a cinch. "A can of white beans would pair well with the flavors in the broth and offer a different texture from the cooked vegetables and tortellini," Harbstreet says.
This recipe calls for white rice, and Harbstreet warns that brown rice is not the best ingredient swap to make this soup recipe higher in fiber.
"The difference in fiber content between white rice and brown rice is only about one gram," Harbstreet says. "If you’re really trying to boost the fiber in this recipe, try wild rice. It requires a longer cooking time, but you’ll get at least three grams of fiber per serving, compared to 1.5 grams or less with brown or white rice."
Megan Hilbert, MS, RDN , a registered dietitian with Top Nutrition Coaching, notes that the onions, carrots and green beans in this soup recipe are excellent fiber sources.
"Swapping whole wheat noodles or lentils in for the egg noodles would boost fiber intake even more. And adding more veggies and swapping out some group beef would help lower saturated fat and cholesterol," she says.
Hilbert says this high-fiber soup recipe is an excellent source of the under-consumed nutrient.
"Tuscan white beans have 10 to 11 grams per cup and are also a decent source of protein," she says, noting they contain six grams of protein. "Celery, carrots, kale and chard also are excellent sources of fiber."
Beans get tons of hype for being a great plant-based protein and fiber source, but don't sleep on lentils. Hilbert says lentils contain about 18 grams of protein and eight grams of fiber per cup.
In this high-fiber soup recipe: "Celery, onions, and plum tomatoes also boost fiber per serving by a couple of grams," Hilbert says.
Another lentil-laden soup recipe, this one is like autumn in a piping-hot bowl. Its fiber content is also worth considering. "Adding lentils and greens together is a fiber powerhouse," Hilbert says.
While flying south for the winter may not be in the cards, you can still heat up your nutrition with this soup recipe, especially with some tweaks.
"I would perhaps add some shredded chicken breast for some additional lean protein," says Amanda Holtzer, MS, RD , with PB2 Foods . "I might add more veggies as well, such as spinach, bell peppers and cabbage. This would add a lot of extra fiber without adding a ton of extra carbs or calories."
Holtzer calls this soup recipe "hearty and filling. Part of that comes from the fiber-rich ingredients like brown rice and bell peppers. However, Holtzer suggests adding more.
"You could add a can of red kidney beans for extra fiber," she says. "I would also recommend sneaking in some extra veggies, such as spinach and cabbage.
Holtzer gives this high-fiber soup recipe a seal of approval. "This soup is a protein and fiber-packed option," Holtzer says. The turkey adds lean protein, the barley adds fiber-filled carbohydrates, and the celery, carrots, and parsnips add even more fiber."
Holtzer loves this fiber-packed, plant-based soup recipe.
"The lentils provide plant-based protein and fiber," Holtzer says. "The carrots and celery add a serving of veggies. I would take it a step further and add some chopped sweet potatoes for extra complex carbs and some shredded kale for extra fiber and greenery."
"It's just an interesting twist on lasagna," Reisdorf says. This one is great because it packs in a ton of veggies. I know it's supposed to be vegetarian, but I might consider adding ground beef or turkey."
This recipe is a great healthy soup for freezing—just ask an RD. "This type of soup is the type I usually make," Reisdorf says. "It is great for freezing and reheating for a quick lunch on a chilly day. I might consider adding protein or beans."
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