365 Low-Fat Main Dishes — One Recipe for Every Day!
Easy, beginner-friendly, with full nutrition info.
👉 Download Now – Just $2.90!Are you feeling the crunch of a busy week and craving a warm bowl of soup to soothe your soul? If you’re anything like me, those hectic weeknights can leave you scrambling for quick meal options that don’t compromise on flavor or nutrition. That’s why I created this post. I wanted to share quick easy soup recipes that you can whip up in under 30 minutes, so you can enjoy a comforting dinner without the fuss.
This guide is for anyone juggling a busy schedule yet still wants to enjoy healthy, delicious meals. If you’re a parent, a student, or just someone looking for fast cooking soups, this collection will resonate with you. You care about what you eat, and you want to ensure that your meals are both nutritious and satisfying.
In this post, you’ll find 18 easy soup ideas that will transform your weeknight dinners. These recipes are not only quick to prepare but also packed with wholesome ingredients, making them perfect for those evenings when you need to serve up something delicious fast. With options ranging from a classic Tomato Basil Soup to a zesty Thai Coconut Soup (Tom Kha), there’s something here for everyone. Let’s dive in and discover your new go-to dishes for quick dinner recipes!
Key Takeaways
– You’ll discover 18 quick easy soup recipes that can be made in under 30 minutes, perfect for busy weeknights.
– Each recipe is crafted to be healthy, using fresh ingredients that will satisfy your hunger and boost your mood.
– From creamy soups to hearty broths, this collection has a variety of flavors to suit different taste preferences.
– You’ll find practical tips to make these meals even quicker, ensuring that cooking doesn’t cut into your relaxation time.
– Each soup idea is designed to be straightforward, making it easy for anyone, regardless of cooking skill, to create a delicious meal at home.
1. Tomato Basil Soup
Craving a comforting bowl of soup? This Tomato Basil Soup is just what you need to satisfy your hunger. With fresh tomatoes and aromatic basil, it offers a burst of flavor that warms the soul while being quick and simple to prepare. Plus, it’s a healthy option, packed with vitamins and ready in just under 30 minutes!
Ingredients:
– 2 tbsp olive oil
– 1 onion, diced
– 3 garlic cloves, minced
– 4 cups fresh tomatoes, chopped
– 3 cups vegetable broth
– 1 cup fresh basil leaves
– Salt and pepper to taste
– ½ cup cream (optional)
Instructions:
1. Heat the olive oil in a pot over medium heat. Add the diced onion and sauté until translucent, about 5 minutes.
2. Stir in the minced garlic and cook for an additional minute.
3. Add the chopped tomatoes and vegetable broth, bringing the mixture to a gentle boil.
4. Reduce the heat and let it simmer for about 15 minutes.
5. Stir in the fresh basil leaves and blend the soup using an immersion blender until smooth.
6. Season with salt, pepper, and add cream if desired. Serve hot with crusty bread.
FAQs:
– Can I freeze this soup? Yes, it freezes well for up to 3 months.
– Can I substitute fresh basil? Dried basil can be used, but fresh is highly recommended for flavor.
2. Creamy Spinach and White Bean Soup
Looking for a nutritious and filling option? This Creamy Spinach and White Bean Soup is rich in protein and fiber, making it a satisfying choice for any meal. With a delightful texture from the white beans and a creamy finish, this soup is both wholesome and easy to whip up!
Ingredients:
– 1 tbsp olive oil
– 1 onion, chopped
– 3 garlic cloves, minced
– 2 cups vegetable broth
– 2 cans white beans, drained
– 4 cups fresh spinach
– ½ cup cream
– Salt and pepper to taste
Instructions:
1. In a large pot, heat olive oil over medium heat. Sauté the onion until soft, about 5 minutes.
2. Add garlic and cook for another minute.
3. Pour in the vegetable broth and add white beans. Let it simmer for 10 minutes.
4. Stir in the fresh spinach and cook until wilted.
5. Blend the soup until smooth, then return it to the pot. Stir in cream and season with salt and pepper.
6. Serve warm and enjoy!
FAQs:
– Can I use frozen spinach? Yes, just thaw and drain excess water before adding.
3. Chicken Tortilla Soup
Want to spice up your dinner routine? This Chicken Tortilla Soup delivers zesty flavors with tender chicken and fresh veggies, topped with crunchy tortilla strips for that perfect texture. It’s a quick and flavorful dish that’s sure to become a family favorite!
Ingredients:
– 1 tbsp olive oil
– 1 onion, chopped
– 2 garlic cloves, minced
– 1 bell pepper, chopped
– 4 cups chicken broth
– 2 cups shredded cooked chicken
– 1 can diced tomatoes
– 1 tsp cumin
– 1 tsp chili powder
– Tortilla strips for topping
– Fresh cilantro for garnish
Instructions:
1. Heat the olive oil in a pot. Add onion and sauté for 5 minutes until softened.
2. Stir in garlic and bell pepper, cooking for another 2-3 minutes.
3. Add chicken broth, chicken, diced tomatoes, cumin, and chili powder. Bring to a boil.
4. Reduce to a simmer and let it cook for 15 minutes.
5. Serve hot, topped with tortilla strips and cilantro.
FAQs:
– Can I use rotisserie chicken? Absolutely! It saves time and adds great flavor.
4. Butternut Squash Soup
Yearning for a cozy dish that captures the essence of fall? This Butternut Squash Soup is creamy and slightly sweet, making it the ultimate comfort food. It’s not only delicious but also a nutritious way to warm up on chilly evenings!
Ingredients:
– 1 tbsp olive oil
– 1 onion, chopped
– 3 cups butternut squash, cubed
– 3 cups vegetable broth
– 1 cup coconut milk
– 1 tsp nutmeg
– Salt and pepper to taste
Instructions:
1. In a large pot, heat olive oil and sauté the onion until translucent, about 5 minutes.
2. Add the butternut squash and stir for 2 minutes.
3. Pour in the vegetable broth and bring to a boil. Reduce the heat and let it simmer until the squash is tender, about 15 minutes.
4. Blend until smooth, then stir in coconut milk and nutmeg. Season with salt and pepper.
5. Serve warm, garnished with a sprinkle of nutmeg.
FAQs:
– Can I make this in advance? Yes, it stores well in the fridge for up to 5 days.
Fun fact: Butternut squash soup can be creamy without heavy dairy—one cup of coconut milk is plenty. This quick easy soup recipes idea proves you can cozy up in under 30 minutes with 6 simple ingredients. One-pot meals save time and keep weeknights calm.
5. Miso Soup with Tofu and Seaweed
On the lookout for a light yet flavorful soup? This Miso Soup with Tofu and Seaweed is both nutritious and incredibly quick to prepare. With protein-packed tofu and nutrient-rich seaweed, it’s a healthy meal option perfect for any night of the week!
Ingredients:
– 4 cups water
– 4 tbsp miso paste
– 1 cup cubed tofu
– 1 cup seaweed
– 2 green onions, sliced
– Optional: a sprinkle of sesame seeds
Instructions:
1. Bring water to a boil in a pot.
2. Lower the heat and dissolve miso paste in the water. Stir well.
3. Add the cubed tofu and seaweed, letting it simmer for about 5 minutes.
4. Serve hot, garnished with green onions and sesame seeds.
FAQs:
– Can I use instant miso soup mix? Yes, for a quicker option.
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6. Vegetable Barley Soup
Searching for a satisfying and hearty meal? This Vegetable Barley Soup is a fantastic way to enjoy a variety of veggies and grains all in one bowl. Full of flavor and nutrition, it’s an irresistible choice for busy weeknights!
Ingredients:
– 1 tbsp olive oil
– 1 onion, chopped
– 2 carrots, diced
– 2 celery sticks, diced
– 4 cups vegetable broth
– 1 cup barley
– 1 can diced tomatoes
– 1 tsp thyme
– Salt and pepper to taste
Instructions:
1. Heat olive oil in a pot and sauté the onion, carrots, and celery for 5 minutes.
2. Add vegetable broth, barley, diced tomatoes, thyme, salt, and pepper.
3. Bring to a boil, then reduce heat and let it simmer until the barley is tender, about 20 minutes.
4. Serve warm and enjoy the hearty flavors!
FAQs:
– Is barley gluten-free? No, barley contains gluten.
How To Choose Quick and Easy Soup Recipes
Choosing the right quick and easy soup recipes can transform your busy weeknights into enjoyable culinary experiences. With so many options available, it’s essential to consider a few factors that will help you create delicious meals efficiently. Here’s how to choose the best soups that fit into your lifestyle and dietary needs.
1. Consider Your Ingredients
Think about what ingredients you already have at home. This will not only save you money but also reduce food waste. For example, if you have fresh vegetables or canned beans, look for recipes that highlight those ingredients. It’s always easier to whip up a soup when you can use what’s already in your kitchen.
2. Assess Your Cooking Skills
Evaluate your comfort level in the kitchen. Some quick and easy soup recipes may require more advanced techniques or tools, while others are straightforward and beginner-friendly. If you’re a novice cook, start with simple recipes like Tomato Basil Soup or Lemon Chickpea Soup, which are both easy to prepare and require minimal cooking skills.
3. Focus on Health Options
If you’re looking for healthy soup options, prioritize recipes that are rich in vegetables, lean proteins, and whole grains. Soups like Creamy Spinach and White Bean Soup or Vegetable Barley Soup are nutritious and filling without being heavy. Check for recipes that include low-sodium broth and fresh ingredients to maximize health benefits.
4. Time Efficiency
Since you’re aiming for meals ready in under 30 minutes, look for recipes that emphasize speed. Soups that use pre-cooked ingredients or quick-cooking elements, like lentils or frozen vegetables, can save you a lot of time. Recipes like Chicken Tortilla Soup and Thai Coconut Soup (Tom Kha) are not only quick to prepare but also deeply satisfying.
5. Variety in Flavors
To keep your weeknight meals exciting, try choosing recipes that offer a variety of flavors and cuisines. Don’t shy away from spices and herbs! Soup recipes like Moroccan Spiced Carrot Soup and Curried Sweet Potato Soup can introduce new tastes to your dinner table. This variety can make meal prep feel less monotonous and more enjoyable.
6. Meal Prep Potential
Think about the potential for leftovers or meal prep. Some soups, like Spicy Sausage and Kale Soup or Cabbage and Sausage Soup, can be made in larger batches and enjoyed over several days. This is a great way to ensure you have healthy meals ready to go when you’re short on time.
Pro Tip: Before you start cooking, read through the entire recipe to familiarize yourself with the steps. This will help you work more efficiently and avoid any surprises while cooking, ensuring your soup is ready in no time!
With these tips, you can confidently choose quick and easy soup recipes that fit your lifestyle and taste preferences. Happy cooking!
7. Thai Coconut Soup (Tom Kha)
Craving something exotic and flavorful? This Thai Coconut Soup, also known as Tom Kha, brings the essence of Thailand right to your kitchen. Creamy, spicy, and loaded with fresh ingredients, it’s a fantastic quick meal option that’s sure to impress!
Ingredients:
– 1 can coconut milk
– 2 cups vegetable broth
– 1 stalk lemongrass, smashed
– 2-3 kaffir lime leaves
– 1 cup mushrooms, sliced
– 1 cup tofu or chicken
– Chili peppers to taste
– Fresh cilantro for garnish
Instructions:
1. In a pot, combine coconut milk, vegetable broth, lemongrass, and kaffir lime leaves. Bring to a gentle boil.
2. Add mushrooms and tofu (or chicken) and let simmer for 10 minutes.
3. Season with chili peppers and remove from heat.
4. Garnish with fresh cilantro before serving.
FAQs:
– Can it be made vegetarian? Yes, just omit chicken and use vegetable broth.
8. Quick Beef and Vegetable Soup
In need of a hearty and nourishing dinner? This Quick Beef and Vegetable Soup is packed with flavor and nutrients, featuring tender beef and vibrant veggies. It’s the perfect comfort food to warm you up on a busy weeknight!
Ingredients:
– 1 lb beef stew meat, cubed
– 1 tbsp olive oil
– 1 onion, chopped
– 2 carrots, sliced
– 2 celery sticks, sliced
– 4 cups beef broth
– 1 can diced tomatoes
– Salt and pepper to taste
Instructions:
1. Heat olive oil in a pot and brown the beef over medium-high heat for about 5 minutes.
2. Add onion, carrots, and celery, and sauté for an additional 5 minutes.
3. Pour in beef broth and diced tomatoes, bringing it to a boil.
4. Reduce heat and let it simmer for 15 minutes until vegetables are tender.
5. Season with salt and pepper to taste. Serve hot.
FAQs:
– Can I make this in advance? Yes, it stores well in the fridge for up to 3 days.
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9. Lemon Chickpea Soup
Looking for a bright and refreshing dish? This Lemon Chickpea Soup is a delightful blend of flavors that’s perfect for any day of the week. The tangy lemon paired with creamy chickpeas uplifts your spirits while keeping it light and healthy!
Ingredients:
– 1 tbsp olive oil
– 1 onion, chopped
– 2 garlic cloves, minced
– 4 cups vegetable broth
– 2 cans chickpeas, drained
– Juice of 1 lemon
– 2 cups kale, chopped
– Salt and pepper to taste
Instructions:
1. Heat olive oil in a pot over medium heat. Add onion and garlic, cooking until fragrant.
2. Pour in vegetable broth and chickpeas, bringing to a boil.
3. Reduce heat and add lemon juice and kale. Simmer for 10 minutes.
4. Season with salt and pepper and serve warm.
FAQs:
– Can it be stored? Yes, it keeps well in the fridge for up to 4 days.
Fun fact: a squeeze of lemon brightens chickpeas and boosts flavor with no extra calories. Quick easy soup recipes like this keep weeknights simple: a handful of pantry staples, a quick simmer, and a bright finish that fuels your busy days.
10. Lentil Soup with Carrots and Celery
Need a nutritious and filling meal option? This Lentil Soup with Carrots and Celery is perfect for a quick weeknight dinner. Packed with protein and fiber, it’s a wholesome dish that will keep you satisfied without any fuss!
Ingredients:
– 1 tbsp olive oil
– 1 onion, chopped
– 2 carrots, diced
– 2 celery sticks, diced
– 3 cups vegetable broth
– 1 cup lentils
– Salt and pepper to taste
Instructions:
1. In a pot, heat the olive oil and sauté onion, carrots, and celery until softened.
2. Add vegetable broth and lentils, bringing to a boil.
3. Reduce heat and simmer for 20 minutes until lentils are tender.
4. Season with salt and pepper and serve hot.
FAQs:
– Is this soup vegan? Yes, it’s completely plant-based!
11. Moroccan Spiced Carrot Soup
Want to try something with a touch of exotic flair? This Moroccan Spiced Carrot Soup is rich in flavor and creamy, with warming spices that make it a delightful option for lunch or dinner. It’s sweet, savory, and sure to impress!
Ingredients:
– 1 tbsp olive oil
– 1 onion, chopped
– 4 cups carrots, chopped
– 4 cups vegetable broth
– 1 tsp cumin
– 1 tsp coriander
– ½ cup coconut milk
– Salt and pepper to taste
Instructions:
1. In a pot, heat olive oil and sauté onion until soft.
2. Add carrots, vegetable broth, cumin, and coriander; bring to a boil.
3. Reduce heat and let it simmer for 20 minutes until carrots are tender.
4. Blend until creamy, then stir in coconut milk. Season with salt and pepper.
5. Serve warm, garnished with herbs if desired.
FAQs:
– Can I use frozen carrots? Yes, but fresh ones enhance flavor.
Fun fact: This Moroccan Spiced Carrot Soup uses 4 cups of carrots—boosting beta-carotene and flavor in one cozy bowl. Ready in under 30 minutes, it proves healthy, affordable quick easy soup recipes can taste exotic.
12. Spicy Sausage and Kale Soup
Craving something bold and hearty? This Spicy Sausage and Kale Soup is packed with flavor, featuring savory sausage and fresh kale. It’s a warming dish that will keep you cozy on chilly nights and is quick to prepare!
Ingredients:
– 1 lb spicy sausage
– 1 tbsp olive oil
– 1 onion, chopped
– 3 garlic cloves, minced
– 4 cups chicken broth
– 2 cups kale, chopped
– Salt and pepper to taste
Instructions:
1. In a pot, brown the spicy sausage over medium heat.
2. Add olive oil, onion, and garlic; sauté until the onion is soft.
3. Pour in chicken broth and bring to a boil.
4. Add kale and let it simmer for 5-10 minutes.
5. Season with salt and pepper before serving hot.
FAQs:
– Can I freeze this soup? Yes, it freezes well for up to 3 months.
13. Creamy Potato and Leek Soup
Indulging in comfort food? This Creamy Potato and Leek Soup is rich and satisfying, perfect for a cozy night in. The combination of potatoes and leeks creates a luscious base that’s delightful and filling!
Ingredients:
– 2 tbsp butter
– 1 onion, chopped
– 2 leeks, sliced
– 3 potatoes, peeled and diced
– 4 cups vegetable broth
– 1 cup cream
– Salt and pepper to taste
Instructions:
1. In a pot, melt butter and sauté onion and leeks until softened.
2. Add diced potatoes and vegetable broth; bring to a boil.
3. Reduce heat and let it simmer until potatoes are tender, about 15 minutes.
4. Blend until smooth, then stir in cream. Season with salt and pepper. Serve warm.
FAQs:
– Can I make this in advance? Yes, it can be stored in the fridge for up to 3 days.
14. Quick Pea Soup with Mint
Looking for a refreshing dish? This Quick Pea Soup with Mint is light and aromatic, perfect for summer nights or whenever you want something uplifting. The sweetness of peas combined with fresh mint creates a delightful blend that’s invigorating!
Ingredients:
– 1 tbsp olive oil
– 1 onion, chopped
– 4 cups peas (fresh or frozen)
– 3 cups vegetable broth
– ¼ cup fresh mint leaves
– Salt and pepper to taste
Instructions:
1. Heat olive oil in a pot and sauté onion until soft.
2. Add peas and vegetable broth, bringing it to a boil.
3. Let it simmer for 10 minutes.
4. Stir in mint leaves and blend until smooth. Season with salt and pepper.
5. Serve warm or chilled.
FAQs:
– Can it be frozen? Yes, it can be frozen for up to 2 months.
15. Cabbage and Sausage Soup
In need of an easy and hearty meal? This Cabbage and Sausage Soup is a simple, one-pot dish that’s full of flavor and nutrition. With savory sausage and crunchy cabbage, it brings comfort to your dinner table in no time!
Ingredients:
– 1 lb smoked sausage, sliced
– 1 tbsp olive oil
– 1 onion, chopped
– 4 cups chopped cabbage
– 4 cups chicken broth
– Salt and pepper to taste
Instructions:
1. In a pot, heat olive oil and sauté sausage until browned.
2. Add onion and cook until soft.
3. Stir in the chopped cabbage and sauté for 5 minutes.
4. Pour in chicken broth, bring to a boil, and simmer for 15 minutes.
5. Season with salt and pepper and serve hot.
FAQs:
– Can I use fresh cabbage? Yes, fresh cabbage is best for this recipe.
16. Curried Sweet Potato Soup
Ready to warm up with something comforting? This Curried Sweet Potato Soup offers a delightful contrast of sweet potatoes and aromatic curry spices. It’s not only delicious but also a nourishing option that will leave you wanting more!
Ingredients:
– 1 tbsp coconut oil
– 1 onion, chopped
– 3 sweet potatoes, peeled and diced
– 4 cups vegetable broth
– 2 tbsp curry powder
– 1 cup coconut milk
– Salt and pepper to taste
Instructions:
1. In a pot, heat coconut oil and sauté onion until soft.
2. Add diced sweet potatoes and vegetable broth; bring to a boil.
3. Stir in curry powder and let it simmer for 15 minutes until sweet potatoes are tender.
4. Blend until smooth, then stir in coconut milk. Season with salt and pepper.
5. Serve warm, garnished with cilantro if desired.
FAQs:
– Can I make it ahead of time? Yes, it stores well and tastes great reheated.
17. Zucchini and Corn Soup
Craving something light and refreshing? This Zucchini and Corn Soup highlights fresh summer produce, creating a vibrant and nutritious dish. It’s the perfect option for any occasion, offering a delightful balance of flavors!
Ingredients:
– 1 tbsp olive oil
– 1 onion, chopped
– 2 zucchinis, diced
– 2 cups corn (fresh or frozen)
– 4 cups vegetable broth
– Salt and pepper to taste
Instructions:
1. Heat olive oil in a pot and sauté onion until softened.
2. Add diced zucchini and corn, cooking for 5 minutes.
3. Pour in vegetable broth and bring to a boil.
4. Reduce heat and let it simmer for 10 minutes until veggies are tender.
5. Blend until smooth, season with salt and pepper, and serve warm.
FAQs:
– Can I make this vegan? Yes, it’s naturally vegan!
18. Garlic and Lemon Chickpea Soup
Looking for a flavorful and nutritious meal? This Garlic and Lemon Chickpea Soup packs a punch with its zesty lemon and rich garlic flavor. It’s both invigorating and comforting, making it a perfect weeknight dish!
Ingredients:
– 1 tbsp olive oil
– 1 onion, chopped
– 4 garlic cloves, minced
– 4 cups vegetable broth
– 2 cans chickpeas, drained
– Juice of 1 lemon
– Salt and pepper to taste
Instructions:
1. Heat olive oil in a pot and sauté onion until soft.
2. Add garlic and cook for another minute.
3. Pour in the vegetable broth and chickpeas, bringing it to a boil.
4. Stir in lemon juice and reduce heat to simmer for 15 minutes.
5. Season with salt and pepper before serving hot.
FAQs:
– Can it be made ahead? Yes, it keeps well in the fridge for up to 5 days.
Conclusion
These 18 quick and easy soup recipes are perfect for busy weeknights, offering variety and flavor without the fuss.
From zesty chicken tortilla soup to creamy butternut squash, there’s something for everyone to enjoy. Embrace these healthy soup options and keep your weeknight dinners both delicious and nourishing. With just 30 minutes or less, you’re set for cozy, heartwarming meals ahead!
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