365 Low-Fat Main Dishes — One Recipe for Every Day!
Easy, beginner-friendly, with full nutrition info.
👉 Download Now – Just $2.90!As the chill of autumn sets in, I find myself craving the warm, comforting embrace of a bowl of soup. There’s something so inviting about a hearty veggie soup that not only fills you up but also nourishes your body. That’s why I created this collection of 19 healthy veggie soup recipes for clean eating. Whether you’re trying to eat more plant-based meals or simply looking for nutritious dinner options, these recipes are sure to satisfy.
If you’re someone who loves to explore vegetarian soup ideas or follow a clean eating lifestyle, you’re in the right place. This post is designed for health-conscious cooks who want meals that are both delicious and nutritious. You’ll discover recipes that are packed with vitamins, minerals, and low in calories—all while being incredibly flavorful.
By diving into these recipes, you’ll gain access to a variety of nutritious soup options, from creamy tomato basil to spicy chickpea and sweet potato. Each soup is crafted with wholesome ingredients, making them perfect for those who want to enjoy food that supports their wellness goals. Get ready to warm up with these delightful dishes that bring comfort and health to your table!
Key Takeaways
– You’ll find a diverse selection of 19 healthy veggie soup recipes that cater to clean eating habits.
– Each recipe is designed to be nutrient-rich, featuring fresh vegetables and wholesome ingredients.
– The post includes options for various tastes, from creamy soups to hearty stews.
– These soups are low in calories, making them ideal for anyone seeking low-calorie soup recipes.
– Enjoy the benefits of healthy vegetable broth as a base for flavorful, satisfying meals.
1. Hearty Lentil and Spinach Soup
Craving something warm and nourishing? This Hearty Lentil and Spinach Soup is here to satisfy your hunger while boosting your nutrition. Lentils are not only high in protein but also packed with fiber, and when paired with fresh spinach, they create a delightful harmony of flavors that warms you from the inside out. Perfect for any day of the week, this soup is a wholesome choice that won’t disappoint.
Ingredients:
– 1 cup green lentils, rinsed
– 4 cups vegetable broth
– 2 cups fresh spinach, chopped
– 1 onion, diced
– 2 carrots, diced
– 2 cloves garlic, minced
– 1 tsp cumin
– Salt and pepper to taste
Instructions:
1. In a large pot, sauté the onion, carrots, and garlic until fragrant.
2. Add the lentils, broth, cumin, and season with salt and pepper.
3. Bring to a boil, then reduce to simmer for about 30 minutes until lentils are tender.
4. Stir in the spinach and cook for an additional 5 minutes.
5. Serve warm and enjoy!
FAQs:
– Can I use dried lentils? Yes, just adjust the cooking time accordingly.
– Can I make it vegan? It’s already vegan-friendly with vegetable broth!
2. Creamy Tomato Basil Soup
Longing for a comforting bowl of soup? This Creamy Tomato Basil Soup is the perfect answer, combining the sweetness of ripe tomatoes with fragrant basil. It’s not only creamy and dairy-free but also rich in flavor, making it an excellent pairing with your favorite bread. This soup is simple to prepare and sure to please everyone at the table.
Ingredients:
– 6 large tomatoes, diced
– 1 onion, chopped
– 3 cups vegetable broth
– 1 cup coconut milk
– 1/4 cup fresh basil, chopped
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. In a large pot, sauté onions and garlic until soft.
2. Add diced tomatoes and vegetable broth, bring to a boil, and simmer for 15 minutes.
3. Transfer to a blender, add coconut milk and basil, and blend until smooth.
4. Season with salt and pepper to taste, serve warm.
FAQs:
– Can I use canned tomatoes? Yes, canned tomatoes work well too.
– Can I make it gluten-free? Yes, this recipe is naturally gluten-free.
3. Spicy Chickpea and Sweet Potato Soup
Looking for a soup that packs a punch? The Spicy Chickpea and Sweet Potato Soup is bursting with flavor and provides a warming kick that’s perfect for chilly nights. Loaded with protein and vibrant spices, this dish is both comforting and nutritious, making it a unique choice for your dinner table.
Ingredients:
– 1 can chickpeas, drained
– 2 cups sweet potatoes, diced
– 1 onion, chopped
– 2 garlic cloves, minced
– 1 tsp smoked paprika
– 1/2 tsp cayenne pepper
– 4 cups vegetable broth
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onion and garlic until translucent.
2. Add sweet potatoes, chickpeas, and spices, stirring to combine.
3. Pour in vegetable broth and bring to a boil. Reduce heat to simmer for 25 minutes.
4. Blend partially for a creamy texture, if desired, and season with salt and pepper.
5. Serve hot with a sprinkle of fresh cilantro.
FAQs:
– Can I reduce the spice level? Yes, reduce cayenne pepper to your taste.
– Can I use another type of bean? Absolutely, any bean will work well.
4. Loaded Vegetable Minestrone
Craving a hearty, veggie-packed meal? This Loaded Vegetable Minestrone is a classic that never goes out of style. Full of seasonal vegetables, beans, and herbs, this soup is a refreshing option that’s great for meal prep. Enjoy it as a filling meal on its own or with a slice of crusty bread.
Ingredients:
– 2 cups mixed vegetables (zucchini, carrots, green beans)
– 1 can cannellini beans, drained
– 1 onion, chopped
– 2 cloves garlic, minced
– 4 cups vegetable broth
– 1 can diced tomatoes
– 1 tsp Italian seasoning
– Salt and pepper to taste
Instructions:
1. In a large pot, sauté onion and garlic until soft.
2. Add mixed vegetables and cook for 5 minutes.
3. Stir in cannellini beans, diced tomatoes, broth, and seasoning.
4. Bring to a boil, then simmer for 30 minutes.
5. Adjust seasoning and serve hot with fresh basil.
FAQs:
– Can I use frozen veggies? Yes, frozen veggies work just as well.
– Can I add pasta? Absolutely, just cook it separately and add before serving.
5. Kale and Quinoa Soup
Searching for a nutritious yet satisfying option? This Kale and Quinoa Soup is your answer! Quinoa is an excellent source of protein, while kale adds a wealth of vitamins and minerals. This soup is light enough for any meal yet filling enough to keep you going throughout the day.
Ingredients:
– 1 cup quinoa, rinsed
– 4 cups vegetable broth
– 2 cups kale, chopped
– 1 onion, diced
– 2 garlic cloves, minced
– 1 carrot, diced
– 1 tsp turmeric
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onion, garlic, and carrot until soft.
2. Add quinoa, broth, turmeric, and seasonings.
3. Bring to a boil and reduce to a simmer for 15 minutes.
4. Stir in kale and cook for an additional 5 minutes.
5. Serve warm, garnished with lemon wedges.
FAQs:
– Can I add beans for more protein? Yes, beans would be a great addition.
– Can I use another green? Absolutely, spinach or Swiss chard work well too.
🥗 Healthy Chickpea Salad Recipe
Elevate your clean eating journey with this protein-packed chickpea salad, perfect for quick, nutritious lunches!
6. Roasted Pumpkin Soup
Ready for a taste of fall? This Roasted Pumpkin Soup is creamy and rich, showcasing the natural sweetness of roasted pumpkin. Enhanced with warm spices, this soup is a cozy treat perfect for crisp days. A drizzle of coconut cream takes it to the next level of indulgence!
Ingredients:
– 2 cups pumpkin, cubed and roasted
– 1 onion, chopped
– 3 cups vegetable broth
– 1 can coconut milk
– 1 tsp cinnamon
– 1/2 tsp nutmeg
– Salt and pepper to taste
Instructions:
1. Roast pumpkin cubes until tender.
2. In a pot, sauté onion until translucent.
3. Add roasted pumpkin, broth, coconut milk, cinnamon, and nutmeg.
4. Bring to a boil and simmer for 15 minutes.
5. Blend until smooth and serve with a drizzle of coconut cream.
FAQs:
– Can I use canned pumpkin? Yes, but adjust the spices as needed.
– Can I add herbs for flavor? Fresh thyme would be a lovely addition.
How To Choose Healthy Veggie Soup Recipes
When it comes to selecting healthy veggie soup recipes, it’s essential to consider several factors that can make your cooking experience enjoyable and nutritious. Here’s how to pick the best options for your kitchen.
1. Nutritional Content
Look for veggie soup recipes that are rich in vitamins, minerals, and protein. Soups that incorporate a variety of vegetables, legumes, and whole grains will provide a balanced meal. Pay attention to ingredients like lentils, beans, and quinoa, which boost protein content while being low in calories.
2. Flavor Profile
Consider what flavors you enjoy. Do you prefer spicy, creamy, or herby soups? Recipes like Spicy Chickpea and Sweet Potato Soup or Creamy Tomato Basil Soup cater to different taste preferences. Experimenting with herbs and spices can also enhance flavor without adding extra calories.
3. Preparation Time
Choose recipes that fit your schedule. Some soups, like Loaded Vegetable Minestrone, can be made in under 30 minutes, while others may require longer simmering times for the best flavor. If you’re short on time, opt for quick recipes or meal prep your soup in advance.
4. Ingredient Availability
Check your pantry and local grocery store for available ingredients. Opt for recipes that use seasonal vegetables or staples you already have. This not only saves you money but also reduces food waste. Recipes like Kale and Quinoa Soup are adaptable, allowing you to substitute based on what you have on hand.
5. Dietary Restrictions
If you have any dietary restrictions or preferences, such as vegan or gluten-free, make sure to choose soups that cater to those needs. Many veggie soup recipes, like Moroccan Spiced Vegetable Soup, are naturally vegan and gluten-free, making them perfect for clean eating.
6. Cooking Method
Consider how you want to cook your soup. Some recipes, like Thai Coconut Vegetable Soup, can be made in a slow cooker, while others are perfect for stovetop preparation. Choose methods that fit your lifestyle and kitchen equipment.
Pro Tip: When trying a new veggie soup recipe, think about doubling the batch. Soups often taste even better the next day, and you can freeze leftovers for a quick meal later in the week. This makes it easier to maintain a healthy eating routine!
By considering these aspects, you can easily find and prepare healthy veggie soup recipes that suit your taste and lifestyle. Happy cooking!
7. Thai Coconut Vegetable Soup
Yearning for a taste of Thailand? This Thai Coconut Vegetable Soup offers a delightful combination of creamy coconut and vibrant veggies. The addition of lime and ginger elevates the flavors, creating a refreshing and satisfying dish. Perfect for those who want something a bit different!
Ingredients:
– 1 can coconut milk
– 4 cups vegetable broth
– 1 cup bell peppers, sliced
– 1 cup mushrooms, sliced
– 1 inch ginger, grated
– 2 lime leaves
– Juice of 1 lime
– Salt and pepper to taste
Instructions:
1. In a pot, combine coconut milk and broth, and bring to a simmer.
2. Add bell peppers, mushrooms, ginger, and lime leaves, cooking until tender.
3. Stir in lime juice and season with salt and pepper.
4. Serve hot with fresh cilantro.
FAQs:
– Can I add tofu for protein? Yes, tofu would be a great addition!
– Can I use other vegetables? Feel free to customize with your favorites.
8. Beet and Black Bean Soup
Looking for something unique and nutritious? This Beet and Black Bean Soup is visually stunning and packed with protein and fiber. The natural sweetness of beets blends beautifully with hearty black beans, making it a satisfying meal that stands out on your table.
Ingredients:
– 2 cups beet, cubed
– 1 can black beans, rinsed
– 1 onion, chopped
– 2 garlic cloves, minced
– 4 cups vegetable broth
– 1 tsp cumin
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onion and garlic until soft.
2. Add beets, black beans, broth, and cumin.
3. Bring to a boil, then reduce to a simmer for 30 minutes.
4. Blend until smooth and adjust seasoning.
5. Serve with a dollop of vegan yogurt on top.
FAQs:
– Can I make it ahead of time? Yes, it stores well in the fridge.
– Can I use canned beets? Yes, but adjust the seasoning.
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9. Vegetable Barley Soup
Craving a filling and nutritious soup? Vegetable Barley Soup is a great option that combines chewy barley with a colorful mix of vegetables. It’s perfect for meal prep, as the flavors deepen over time, making it even more delicious the next day!
Ingredients:
– 1 cup barley
– 4 cups vegetable broth
– 2 cups mixed vegetables (carrots, celery, peas)
– 1 onion, chopped
– 2 garlic cloves, minced
– 1 tsp thyme
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onion and garlic until fragrant.
2. Add barley, broth, and vegetables, bringing to a boil.
3. Lower heat and simmer for 30 minutes until barley is tender.
4. Adjust seasoning and serve warm.
FAQs:
– Can I use quick-cooking barley? Yes, just adjust the cooking time.
– Can I freeze this soup? Yes, it freezes well for future meals.
10. Zesty Lemon and Chickpea Soup
Need a light and refreshing meal? The Zesty Lemon and Chickpea Soup is just what you’re looking for! With chickpeas providing protein and bright lemon juice adding a zing, this soup is quick to prepare and perfect for busy weeknights.
Ingredients:
– 1 can chickpeas, rinsed
– 4 cups vegetable broth
– 1 onion, chopped
– 2 garlic cloves, minced
– Juice of 2 lemons
– 2 cups spinach
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onion and garlic until soft.
2. Add chickpeas and broth, bringing to a boil.
3. Stir in lemon juice and spinach.
4. Simmer for 5 minutes, adjusting seasoning.
5. Serve warm, garnished with extra lemon slices.
FAQs:
– Can I use another green? Yes, kale or Swiss chard would work well.
– Can I make it spicy? Add a pinch of red pepper flakes for heat.
Fun fact: One cup of chickpeas delivers about 15 grams of protein and 7 grams of fiber. That means this Zesty Lemon and Chickpea Soup is a quick veggie soup recipes healthy win for busy weeknights.
11. African Peanut Stew
Craving a comforting and unique flavor? This African Peanut Stew combines the richness of peanuts with sweet potatoes and greens, creating a hearty dish that’s perfect for chilly evenings. It’s satisfying and full of flavor, making it a must-try!
Ingredients:
– 1 cup peanut butter
– 4 cups vegetable broth
– 2 cups sweet potatoes, diced
– 1 onion, chopped
– 2 garlic cloves, minced
– 2 cups kale or spinach
– Salt and pepper to taste
Instructions:
1. In a large pot, sauté onions and garlic until soft.
2. Add sweet potatoes, broth, and peanut butter, stirring to combine.
3. Simmer until sweet potatoes are tender, about 25 minutes.
4. Stir in kale and season with salt and pepper before serving.
FAQs:
– Can I use almond butter instead? Yes, any nut butter will work.
– Can I add more vegetables? Absolutely! Bell peppers or carrots would be great additions.
12. Moroccan Spiced Vegetable Soup
Looking for a dish that transports you to Morocco? This Moroccan Spiced Vegetable Soup combines warm spices and hearty vegetables, creating a flavorful and inviting bowl. It’s perfect for meal prep as the flavors deepen over time, making it a great option for busy days!
Ingredients:
– 2 cups mixed vegetables (carrots, zucchini, bell peppers)
– 1 can chickpeas, rinsed
– 1 onion, chopped
– 2 garlic cloves, minced
– 1 tsp cumin
– 1 tsp coriander
– 4 cups vegetable broth
– Salt and pepper to taste
Instructions:
1. Sauté onion and garlic until fragrant.
2. Add mixed vegetables and spices, cooking for 5 minutes.
3. Stir in chickpeas and broth, bringing to a boil.
4. Simmer for 25 minutes, adjusting seasoning before serving.
FAQs:
– Can I add more spices? Yes, feel free to enhance it with your favorites.
– Can I use frozen vegetables? Yes, frozen veggies work well in this soup.
13. Creamy Avocado and Green Pea Soup
In search of a refreshing and light option? This Creamy Avocado and Green Pea Soup is perfect for warm days or light lunches. With a smooth texture and vibrant flavor, it’s packed with healthy fats from avocados, making it a nutritious choice that’s also delicious.
Ingredients:
– 2 cups green peas (fresh or frozen)
– 1 ripe avocado
– 2 cups vegetable broth
– 1 onion, chopped
– 1 clove garlic, minced
– 1 tsp lime juice
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onion and garlic until soft.
2. Add peas and broth, bringing to a boil.
3. Remove from heat and blend in avocado and lime juice until smooth.
4. Serve chilled or warm, garnished with extra peas.
FAQs:
– Can I add herbs for flavor? Yes, fresh mint or cilantro would be wonderful.
– Can I make it ahead of time? This soup is best enjoyed fresh but can be refrigerated for a day.
14. Sweet Corn and Zucchini Soup
Craving the flavors of summer? This Sweet Corn and Zucchini Soup is a delightful way to enjoy the season’s bounty. Creamy and satisfying, it’s a wonderful dish that can be served warm or chilled, perfect for any occasion!
Ingredients:
– 2 cups sweet corn (fresh or frozen)
– 2 zucchinis, diced
– 1 onion, chopped
– 2 cups vegetable broth
– 1 can coconut milk
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onion until translucent.
2. Add sweet corn and zucchini, cooking for 5 minutes.
3. Pour in vegetable broth and bring to a boil.
4. Stir in coconut milk and simmer for 15 minutes.
5. Blend until smooth, adjusting seasoning before serving.
FAQs:
– Can I serve it cold? Yes, it’s refreshing as a chilled soup too.
– Can I add herbs? Fresh basil or cilantro would enhance the flavor.
Fun fact: A cup of sweet corn adds a pop of sweetness and fiber, boosting veggie soup recipes healthy profiles. With coconut milk, this Sweet Corn and Zucchini Soup becomes creamy without dairy. Sip warm or chill it—perfect for quick, bright meals.
15. Rustic Root Vegetable Soup
In need of a hearty meal? This Rustic Root Vegetable Soup is perfect for any season and features earthy flavors that warm you right up. With carrots, parsnips, and potatoes, it’s a filling option that’s also gluten-free, making it a cozy choice for everyone.
Ingredients:
– 2 cups root vegetables (carrots, parsnips, potatoes)
– 1 onion, chopped
– 4 cups vegetable broth
– 2 cloves garlic, minced
– 1 tsp thyme
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onion and garlic until fragrant.
2. Add chopped root vegetables and cook for 5 minutes.
3. Pour in vegetable broth, thyme, and seasonings.
4. Simmer for 25 minutes until vegetables are tender.
5. Blend for a creamy texture or enjoy as is.
FAQs:
– Can I add other vegetables? Yes, feel free to customize with your favorites.
– Can I make this in a slow cooker? Yes, it can be adapted for slow cooking!
16. Smooth Carrot Ginger Soup
Want a delicious and refreshing soup? This Smooth Carrot Ginger Soup is a lovely blend of sweet and zesty flavors. Carrots are nutritious, and when combined with the warmth of ginger, they create a delicious and satisfying dish, perfect for a light lunch or as a starter.
Ingredients:
– 4 cups carrots, sliced
– 1 onion, chopped
– 1 inch ginger, grated
– 4 cups vegetable broth
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onion and ginger until fragrant.
2. Add carrots and broth, bringing to a boil.
3. Simmer for 20 minutes until carrots are tender.
4. Blend until smooth, adjusting seasoning before serving.
FAQs:
– Can I roast the carrots first? Yes, roasting adds a deeper flavor.
– Can I add coconut milk? Absolutely, it would add creaminess!
17. Green Goddess Soup
In need of a vibrant and nutritious meal? This Green Goddess Soup is a celebration of greens, bursting with spinach, kale, and fresh herbs. It’s incredibly refreshing and perfect for detox days or a light lunch, making it a colorful addition to your clean-eating repertoire.
Ingredients:
– 2 cups spinach
– 1 cup kale
– 1 onion, chopped
– 4 cups vegetable broth
– 1 cup green peas
– 1 clove garlic, minced
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onion and garlic until soft.
2. Add greens and broth, bringing to a boil.
3. Stir in peas and simmer for 10 minutes.
4. Blend until smooth and adjust seasoning before serving.
FAQs:
– Can I use frozen greens? Yes, frozen spinach or kale works well.
– Can I top it with seeds? Yes, sunflower seeds add a nice crunch!
Fun fact: A Green Goddess Soup serving hides over 6 grams of plant protein from peas, kale, and spinach. Stay fueled on detox days with greens and herbs—this veggie soup recipes healthy pick is quick, vibrant, and perfect for clean eating.
18. Cabbage and White Bean Soup
Looking for a cozy and budget-friendly meal? This Cabbage and White Bean Soup is an easy option that’s both filling and flavorful. The combination of cabbage and white beans creates a hearty dish that’s perfect for any weeknight dinner, and it’s simple to prepare.
Ingredients:
– 2 cups cabbage, chopped
– 1 can white beans, rinsed
– 1 onion, chopped
– 2 carrots, diced
– 4 cups vegetable broth
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onion and garlic until soft.
2. Add cabbage, carrots, and broth, bringing to a boil.
3. Stir in white beans and season with salt and pepper.
4. Simmer for 25 minutes, adjusting seasoning before serving.
FAQs:
– Can I add spices for flavor? Yes, a pinch of red pepper flakes would be nice.
– Can I serve it with bread? Absolutely, crusty bread is perfect for dipping!
19. Butternut Squash and Coconut Soup
Craving a comforting and luxurious soup? This Butternut Squash and Coconut Soup delivers on all fronts! The natural sweetness of butternut squash combined with creamy coconut milk creates a velvety texture you’ll love. It’s perfect for chilly days and provides a nutritious option for lunch or dinner.
Ingredients:
– 2 cups butternut squash, peeled and cubed
– 1 can coconut milk
– 4 cups vegetable broth
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 tsp ginger, grated
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onion and garlic until fragrant.
2. Add butternut squash, broth, and ginger, cooking until squash is tender.
3. Stir in coconut milk and blend until smooth.
4. Adjust seasoning and serve warm, garnished with fresh cilantro.
FAQs:
– Can I mix in roasted squash cubes? Yes, for added texture, that’s a great idea.
– Can I add chili flakes? Absolutely, they would add a lovely kick.
Conclusion
Exploring these 19 healthy veggie soup recipes opens up a world of flavor, nourishment, and creativity in the kitchen. Each recipe is designed not only to taste delicious but also to fuel your body with the nutrients it needs. From hearty lentil soups to zesty lemon chickpea creations, there’s a recipe to suit every palate and occasion.
So why not start making these delightful soups part of your weekly meal rotation? They’re perfect for quick dinners, meal prepping, or even impressing guests. Happy cooking, and enjoy your journey toward clean eating!
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