15 Easy Healthy Soup Recipes

Studies show that 73% of home cooks find soup recipes to be among the most adaptable meals they can prepare. You'll discover that these 15 healthy soup recipes offer you both convenience and nutrition, ranging from classic minestrone to immunity-boosting chicken ginger varieties. Whether you're looking to warm up on a cold day or meal prep for the week ahead, there's a soup here that'll fit your needs. Let's explore how these wholesome recipes can transform your weekly menu planning.

Classic Vegetable Minestrone Soup

Classic Vegetable Minestrone Soup is a hearty Italian soup that combines a variety of vegetables, beans, and pasta in a rich tomato-based broth. This nutritious soup has been a staple of Italian cuisine for centuries, offering a perfect balance of flavors and textures while being incredibly filling.

This version of minestrone soup focuses on traditional ingredients while remaining adaptable to seasonal vegetables. The combination of herbs, particularly basil and oregano, gives the soup its distinctive Italian flavor profile, while the addition of Parmesan cheese adds a satisfying umami element to the finished dish.

Ingredients:

• 2 tablespoons olive oil
• 1 large onion, diced
• 2 carrots, sliced
• 2 celery stalks, chopped
• 3 garlic cloves, minced
• 2 zucchini, diced
• 2 cups fresh spinach
• 1 can (14 oz) diced tomatoes
• 1 can (15 oz) kidney beans, drained
• 1 cup small pasta (shells or ditalini)
• 6 cups vegetable broth
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 2 bay leaves
• Salt and pepper to taste
• Grated Parmesan cheese for serving

Heat olive oil in a large pot over medium heat and sauté onion, carrots, and celery for 5 minutes until softened. Add garlic and cook for another minute. Pour in the vegetable broth, diced tomatoes, and herbs, bringing the mixture to a boil. Reduce heat and simmer for 10 minutes.

Add zucchini and pasta, cooking until the pasta is almost tender, about 8 minutes. Finally, stir in the kidney beans and spinach, cooking until the spinach wilts and the beans are heated through.

For the best results, taste and adjust seasoning before serving, adding salt and pepper as needed. The soup can be served immediately, topped with freshly grated Parmesan cheese. Store any leftovers in an airtight container in the refrigerator.

Tip: The pasta will continue to absorb liquid as the soup sits, so if making ahead or storing leftovers, consider cooking the pasta separately and adding it to individual bowls when serving. Alternatively, add extra broth when reheating to maintain the desired soup consistency.

Immunity-Boosting Chicken and Ginger Soup

Immunity-Boosting Chicken and Ginger Soup combines traditional comfort food elements with powerful immune-supporting ingredients. This nourishing soup features fresh ginger, garlic, and turmeric, which are known for their anti-inflammatory and antioxidant properties.

The clear broth base allows the pure flavors to shine through while delivering essential nutrients and hydration. The addition of vegetables and lean protein from chicken makes this a complete meal that can help support the body's natural defenses, especially during cold and flu season.

Ingredients:

• 2 lbs bone-in chicken breasts
• 2 tablespoons fresh ginger, minced
• 4 cloves garlic, minced
• 1 tablespoon fresh turmeric, grated
• 2 carrots, sliced
• 2 celery stalks, chopped
• 1 onion, diced
• 8 cups chicken broth
• 2 tablespoons olive oil
• 1 cup shiitake mushrooms, sliced
• 2 cups baby spinach
• Salt and pepper to taste
• 1 lemon, juiced
• Fresh parsley for garnish

Heat olive oil in a large pot over medium heat. Sauté onions, carrots, and celery until softened, about 5 minutes. Add ginger, garlic, and turmeric, cooking for another minute until fragrant. Add chicken breasts and broth, bringing to a boil. Reduce heat and simmer for 25-30 minutes until chicken is cooked through.

Remove chicken, shred it, and return to pot. Add mushrooms and spinach, cooking for an additional 5 minutes. Finish with lemon juice and adjust seasoning.

For the best results, use fresh ginger and turmeric rather than powdered versions, as they contain more active compounds. The soup can be stored in the refrigerator for up to 4 days or frozen for 3 months. If freezing, add fresh spinach only when reheating to maintain its texture and nutritional benefits.

Protein-Packed Lentil and Kale Soup

This hearty lentil and kale soup combines protein-rich legumes with nutrient-dense leafy greens to create a satisfying and wholesome meal. The earthy flavors of lentils blend perfectly with aromatic vegetables and fresh herbs, while the kale adds a pleasant texture and boost of vitamins.

The soup can be prepared in under an hour and makes an excellent meal prep option, as its flavors develop further when stored. This recipe yields 6-8 servings and can be easily frozen for future meals, making it both practical and economical.

• 2 cups green or brown lentils, rinsed
• 1 large bunch kale, stems removed and chopped
• 2 tablespoons olive oil
• 1 large onion, diced
• 3 carrots, diced
• 3 celery stalks, diced
• 4 garlic cloves, minced
• 8 cups vegetable or chicken broth
• 2 bay leaves
• 1 teaspoon cumin
• 1 teaspoon thyme
• 2 tablespoons tomato paste
• Salt and pepper to taste
• 1 tablespoon lemon juice

Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery, cooking until softened, about 5-7 minutes. Add garlic, cumin, and thyme, cooking for another minute until fragrant. Add lentils, broth, bay leaves, and tomato paste, bringing the mixture to a boil. Reduce heat, cover, and simmer for 20-25 minutes until lentils are tender.

Once lentils are cooked, add the chopped kale and continue cooking for 5 minutes until the greens are wilted but still bright green. Remove bay leaves, stir in lemon juice, and season with salt and pepper to taste.

For best results, allow the soup to rest for 10-15 minutes before serving to let the flavors meld together. The soup will thicken as it stands, so add more broth if needed to achieve desired consistency. Store leftovers in an airtight container in the refrigerator for up to 5 days or freeze for up to 3 months.

Mediterranean Tomato and White Bean Soup

Mediterranean Tomato and White Bean Soup brings together the vibrant flavors of sun-ripened tomatoes, creamy cannellini beans, and aromatic herbs typical of Mediterranean cuisine. This hearty yet light soup delivers a perfect balance of proteins, fiber, and vegetables while remaining naturally vegan and gluten-free.

This rustic dish takes inspiration from traditional Italian and Greek cooking methods, where simple, high-quality ingredients create deeply satisfying meals. The combination of fresh and pantry staples makes this soup both economical and convenient, perfect for busy weeknight dinners or meal prep.

• 2 tablespoons olive oil
• 1 large onion, diced
• 4 garlic cloves, minced
• 2 carrots, diced
• 2 celery stalks, diced
• 2 (14 oz) cans diced tomatoes
• 2 (15 oz) cans cannellini beans, drained and rinsed
• 4 cups vegetable broth
• 1 tablespoon dried oregano
• 1 teaspoon dried thyme
• 2 bay leaves
• 2 cups fresh spinach
• Salt and pepper to taste
• Fresh basil for garnish

Heat olive oil in a large pot over medium heat. Sauté onion, garlic, carrots, and celery until softened, about 5-7 minutes. Add tomatoes, beans, broth, and herbs, bringing the mixture to a boil. Reduce heat and simmer for 20-25 minutes to allow flavors to meld. In the final 5 minutes, stir in the spinach and season with salt and pepper to taste.

For best results, let the soup rest for 10-15 minutes before serving to allow the flavors to develop fully. This soup can be stored in an airtight container in the refrigerator for up to 5 days, and the flavors often improve the next day. The consistency can be adjusted by adding more broth if needed during reheating.

Creamy Cauliflower and Turmeric Soup

Creamy Cauliflower and Turmeric Soup is a nourishing blend that combines the mild, nutty flavors of cauliflower with the earthy warmth of turmeric. This golden-hued soup delivers both comfort and anti-inflammatory benefits, making it an excellent choice for cold weather or when feeling under the weather.

The combination of cauliflower and turmeric creates a silky-smooth consistency without the need for heavy cream, making this soup naturally dairy-free and vegan-friendly. The addition of aromatics like onion and garlic adds depth, while a touch of coconut milk enhances the creamy texture.

• 1 large head cauliflower, cut into florets
• 2 tablespoons olive oil
• 1 medium onion, diced
• 3 cloves garlic, minced
• 2 teaspoons ground turmeric
• 1 teaspoon ground cumin
• 4 cups vegetable broth
• 1 cup coconut milk
• Salt and pepper to taste
• 1 lemon, juiced
• Fresh parsley for garnish

Heat olive oil in a large pot over medium heat. Sauté onions until translucent, about 5 minutes, then add garlic and cook for another minute. Add turmeric and cumin, stirring to coat the vegetables.

Add cauliflower florets and vegetable broth, bringing the mixture to a boil. Reduce heat and simmer for 15-20 minutes until cauliflower is tender.

Once cauliflower is soft, remove from heat and blend using an immersion blender until smooth. Stir in coconut milk and lemon juice, then season with salt and pepper to taste. Return to low heat for 2-3 minutes to warm through.

For the best results, ensure the cauliflower is cut into similarly sized florets for even cooking. The soup can be stored in an airtight container in the refrigerator for up to 5 days, and its flavors often intensify the next day. If the soup becomes too thick after storing, thin it with additional broth or water when reheating.

Hearty Black Bean and Sweet Potato Soup

Black bean and sweet potato soup combines the earthiness of legumes with the natural sweetness of root vegetables, creating a satisfying and nutritious meal. This protein-rich soup delivers a perfect balance of complex carbohydrates and fiber, making it an excellent choice for both vegetarians and meat-eaters alike.

The combination of southwestern spices, tender sweet potatoes, and creamy black beans creates a robust flavor profile that deepens as it simmers. This soup can be prepared in advance and often tastes even better the next day as the flavors continue to develop.

Ingredients:

• 2 cans (15 oz each) black beans, drained and rinsed
• 2 medium sweet potatoes, peeled and cubed
• 1 onion, diced
• 3 cloves garlic, minced
• 2 tablespoons olive oil
• 1 tablespoon ground cumin
• 1 teaspoon chili powder
• 1 teaspoon smoked paprika
• 4 cups vegetable broth
• 1 can (14.5 oz) diced tomatoes
• Salt and pepper to taste
• 1 lime, juiced
• Fresh cilantro for garnish

Heat olive oil in a large pot over medium heat and sauté onions until translucent, about 5 minutes. Add garlic, cumin, chili powder, and paprika, cooking until fragrant. Add sweet potatoes, black beans, diced tomatoes, and vegetable broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes until sweet potatoes are tender. Season with salt, pepper, and lime juice.

For optimal results, avoid overcooking the sweet potatoes as they can become too soft and break down completely. The soup can be pureed partially using an immersion blender for a creamier texture, or left chunky for a more rustic presentation. Store leftovers in an airtight container in the refrigerator for up to 5 days, adding a splash of broth when reheating if needed.

Light Thai Coconut Curry Soup

Light Thai Coconut Curry Soup is a comforting and flavorful dish that combines the richness of coconut milk with aromatic Thai spices and fresh vegetables. This soup offers a perfect balance of sweet, spicy, and savory flavors while remaining light enough for any time of the year.

This healthier version of the traditional Thai coconut curry soup reduces the amount of coconut milk and incorporates more vegetables and lean protein options. The result is a satisfying meal that's both nutritious and delicious, making it an excellent choice for those seeking a lighter alternative to heavy cream-based soups.

Ingredients:

• 2 cups light coconut milk
• 4 cups low-sodium chicken broth
• 2 tablespoons Thai red curry paste
• 2 tablespoons fish sauce
• 1 tablespoon brown sugar
• 2 stalks lemongrass, bruised
• 3 kaffir lime leaves
• 1-inch piece ginger, sliced
• 2 chicken breasts, thinly sliced
• 8 oz mushrooms, sliced
• 1 red bell pepper, julienned
• 2 cups baby spinach
• 1 lime, juiced
• Fresh cilantro for garnish
• Green onions, chopped
• Red chili flakes (optional)

Begin by heating a large pot over medium heat. Combine the coconut milk, chicken broth, curry paste, fish sauce, and brown sugar, whisking until the curry paste is fully dissolved. Add the lemongrass, kaffir lime leaves, and ginger, bringing the mixture to a gentle simmer. Let these aromatics infuse the broth for 10 minutes.

Add the sliced chicken to the simmering broth and cook for 5 minutes, then add the mushrooms and bell peppers. Cook for an additional 3-4 minutes until the chicken is cooked through and the vegetables are tender-crisp. Remove the lemongrass, kaffir lime leaves, and ginger slices. Stir in the baby spinach and lime juice, cooking just until the spinach wilts. Serve hot, garnished with cilantro, green onions, and chili flakes if desired.

For best results, avoid boiling the soup once the coconut milk has been added, as this can cause it to separate. If you can't find kaffir lime leaves, substitute with lime zest. The soup can be stored in an airtight container in the refrigerator for up to 3 days, though the vegetables may become softer upon reheating.

Quinoa and Vegetable Power Soup

This hearty quinoa and vegetable power soup combines protein-rich quinoa with a colorful array of fresh vegetables in a flavorful broth. The result is a nourishing meal that provides essential nutrients while remaining light and satisfying.

The combination of quinoa's complete protein profile and the diverse mix of vegetables creates a balanced meal that's perfect for lunch or dinner. This soup is naturally vegan, gluten-free, and can be customized with seasonal vegetables to suit your preferences.

Ingredients:

• 1 cup quinoa, rinsed
• 2 tablespoons olive oil
• 1 onion, diced
• 3 carrots, sliced
• 2 celery stalks, chopped
• 3 garlic cloves, minced
• 2 cups spinach
• 1 zucchini, diced
• 1 cup cherry tomatoes, halved
• 8 cups vegetable broth
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• Salt and pepper to taste
• 1 bay leaf
• 2 tablespoons lemon juice

Heat olive oil in a large pot over medium heat. Sauté onion, carrots, and celery for 5 minutes until the onions become translucent. Add garlic and cook for another minute. Pour in the vegetable broth, add quinoa, herbs, and bay leaf, then bring to a boil. Reduce heat and simmer for 15 minutes.

Add zucchini and cherry tomatoes, cooking for an additional 5 minutes until the vegetables are tender but still retain their texture. Stir in the spinach and lemon juice during the last minute of cooking. Season with salt and pepper to taste.

For best results, store leftovers in an airtight container in the refrigerator for up to 5 days. The quinoa will continue to absorb liquid as it sits, so you may need to add more broth when reheating. Consider adding fresh herbs like parsley or basil just before serving for an extra burst of flavor and nutrients.

Detoxifying Green Vegetable Soup

Detoxifying Green Vegetable Soup is a nourishing blend of leafy greens and wholesome vegetables that helps cleanse the body while providing essential nutrients. This light yet satisfying soup combines the healing properties of various green vegetables with immune-boosting herbs and spices.

The beauty of this soup lies in its versatility and simplicity. You can customize the vegetables based on seasonal availability or personal preference, while maintaining its detoxifying properties through core ingredients like kale, spinach, and celery.

Ingredients:

• 2 tablespoons olive oil
• 1 large onion, chopped
• 3 celery stalks, diced
• 2 garlic cloves, minced
• 2 medium zucchini, chopped
• 1 bunch kale, stems removed and chopped
• 2 cups fresh spinach
• 1 cup fresh parsley
• 4 cups vegetable broth
• 1 cup water
• 1 lemon, juiced
• 1 teaspoon ground turmeric
• 1/2 teaspoon ground ginger
• Salt and pepper to taste

Heat olive oil in a large pot over medium heat. Sauté onion and celery for 5 minutes until softened. Add garlic and cook for another minute. Add zucchini, turmeric, and ginger, cooking for 3-4 minutes. Pour in vegetable broth and water, bringing the mixture to a boil. Reduce heat and simmer for 10 minutes.

Add kale, spinach, and parsley to the pot. Simmer for an additional 5 minutes until the greens are wilted but still bright green. Remove from heat, stir in lemon juice, and season with salt and pepper. Using an immersion blender, blend until smooth or leave chunky, depending on preference.

For best results, use fresh vegetables rather than frozen ones, as this will maintain the bright green color and optimal nutrient content. The soup can be stored in an airtight container in the refrigerator for up to 4 days, though the vibrant green color may slightly fade over time.

Tuscan White Bean and Spinach Soup

Tuscan White Bean and Spinach Soup draws inspiration from the rustic kitchens of central Italy, where simple, wholesome ingredients combine to create deeply satisfying meals. This hearty soup features creamy cannellini beans, fresh spinach, and aromatic herbs that capture the essence of Tuscan cuisine.

This nutritious, budget-friendly soup comes together in under an hour and provides a complete meal rich in protein, fiber, and vitamins. The combination of beans and vegetables creates a satisfying texture while keeping the calorie count modest, making it an excellent choice for health-conscious diners.

• 2 cans (15 oz each) cannellini beans, drained and rinsed
• 8 cups fresh spinach, roughly chopped
• 1 medium onion, diced
• 3 cloves garlic, minced
• 2 carrots, diced
• 2 celery stalks, diced
• 6 cups vegetable or chicken broth
• 2 tablespoons olive oil
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• 1 bay leaf
• Salt and pepper to taste
• 1 tablespoon lemon juice
• Grated Parmesan cheese (optional)

Heat olive oil in a large pot over medium heat. Sauté onion, carrots, and celery until softened, about 5 minutes. Add garlic, thyme, and rosemary, cooking until fragrant. Pour in the broth, add beans and bay leaf, and bring to a simmer. Cook for 15-20 minutes to allow flavors to meld.

Remove bay leaf and add spinach, stirring until wilted. Season with salt, pepper, and lemon juice. Simmer for an additional 5 minutes until the spinach is tender but still bright green. For a creamier texture, mash some of the beans against the side of the pot with a wooden spoon.

For best results, use high-quality olive oil and fresh herbs if available. The soup can be stored in an airtight container in the refrigerator for up to 5 days, and it often tastes better the next day as the flavors continue to develop. If the soup becomes too thick during storage, thin it with additional broth when reheating.

Carrot and Ginger Wellness Soup

Carrot and ginger combine to create a vibrant, immune-boosting soup that's both comforting and nutritious. This golden-hued dish delivers a perfect balance of sweetness from the carrots and warming spice from the ginger, making it an ideal choice for cold weather or when feeling under the weather.

This wellness soup isn't only rich in beta-carotene and anti-inflammatory compounds but also incredibly simple to prepare. The natural sweetness of carrots deepens during the cooking process, while coconut milk adds a creamy texture without making the soup too heavy.

• 2 lbs carrots, peeled and chopped
• 2 inches fresh ginger, peeled and minced
• 1 large onion, diced
• 3 garlic cloves, minced
• 4 cups vegetable broth
• 1 can coconut milk
• 2 tablespoons olive oil
• 1 teaspoon ground turmeric
• 1/2 teaspoon ground cumin
• Salt and pepper to taste
• Fresh cilantro for garnish

Heat olive oil in a large pot over medium heat. Sauté onions until translucent, about 5 minutes, then add garlic and ginger, cooking for another 2 minutes. Add carrots, turmeric, and cumin, stirring to coat vegetables with spices. Pour in vegetable broth, bring to a boil, then reduce heat and simmer for 20-25 minutes until carrots are tender. Add coconut milk and continue cooking for 5 minutes.

Remove from heat and blend until smooth using an immersion blender or transfer to a regular blender in batches. Return to pot if using a regular blender, adjust seasoning with salt and pepper, and heat through before serving. Garnish with fresh cilantro.

For best results, choose fresh, bright orange carrots and young ginger root for optimal flavor. The soup can be stored in an airtight container in the refrigerator for up to 5 days or frozen for up to 3 months. If the soup is too thick after blending, thin it with additional vegetable broth or water until reaching desired consistency.

Mexican-Style Chicken Tortilla Soup

Mexican-Style Chicken Tortilla Soup is a vibrant and comforting dish that combines tender shredded chicken, rich tomato broth, and crispy tortilla strips. This hearty soup originated in Mexico City and has become a beloved staple across North America, offering a perfect balance of textures and flavors.

The key to an authentic tortilla soup lies in building layers of flavor through toasted dried chilies, fresh vegetables, and properly seasoned broth. While many variations exist, this recipe maintains traditional elements while remaining accessible for home cooks, delivering restaurant-quality results in about an hour.

• 2 pounds chicken breasts
• 8 corn tortillas, cut into strips
• 2 tablespoons olive oil
• 1 onion, diced
• 4 garlic cloves, minced
• 2 dried ancho chilies, seeded
• 2 cans (14 oz) diced tomatoes
• 6 cups chicken broth
• 1 tablespoon ground cumin
• 1 teaspoon dried oregano
• 2 bay leaves
• 1 can (15 oz) black beans, drained
• 1 cup frozen corn
• Salt and pepper to taste
• Lime wedges, avocado, cilantro, and crema for garnish

Heat oil in a large pot over medium heat and sauté onions until translucent. Add garlic and toast dried chilies until fragrant. Pour in tomatoes, broth, and seasonings, bringing to a simmer. Add chicken breasts and cook until tender, about 25 minutes. Remove chicken, shred it, and return to pot. Add beans and corn, simmering for an additional 10 minutes.

While the soup cooks, prepare the tortilla strips by either baking them in a 350°F oven for 10-15 minutes until crispy, or frying them in hot oil until golden brown. Add these to the soup just before serving, garnishing with preferred toppings.

For best results, toast the dried chilies carefully to avoid burning them, as this can make the soup bitter. The soup can be made ahead and stored for up to 3 days in the refrigerator, but add the tortilla strips only when serving to maintain their crunch. If you prefer a thicker soup, blend a portion of the broth and vegetables before adding the shredded chicken.

Mushroom and Barley Comfort Soup

Mushroom and Barley Comfort Soup is a hearty, nutritious dish that combines the earthy flavors of mushrooms with the wholesome goodness of pearl barley. This classic combination creates a rich, satisfying soup that's perfect for cold weather and provides essential nutrients including fiber, protein, and B vitamins.

The beauty of this soup lies in its versatility – it can be made with various mushroom types, from common button mushrooms to exotic varieties like porcini or shiitake. The barley adds a pleasant chewy texture and helps thicken the soup naturally, while also making it more filling and substantial.

Ingredients:

• 8 cups vegetable or chicken broth
• 1 cup pearl barley
• 1 pound mixed mushrooms, sliced
• 2 carrots, diced
• 2 celery stalks, diced
• 1 large onion, chopped
• 4 garlic cloves, minced
• 2 tablespoons olive oil
• 1 tablespoon fresh thyme
• 1 bay leaf
• Salt and pepper to taste
• 2 tablespoons soy sauce
• 1 tablespoon butter

Begin by heating olive oil in a large pot over medium heat. Sauté onions, carrots, and celery until softened, about 5 minutes. Add garlic and mushrooms, cooking until mushrooms release their moisture and begin to brown, approximately 8-10 minutes. Stir in the barley and cook for another 2 minutes to toast it slightly.

Add the broth, thyme, bay leaf, soy sauce, and season with salt and pepper. Bring to a boil, then reduce heat and simmer covered for 45-50 minutes, or until barley is tender but still chewy. Remove bay leaf, stir in butter, and adjust seasoning to taste.

For best results, avoid washing mushrooms under running water as they absorb moisture easily. Instead, clean them by gently wiping with a damp paper towel. The soup will thicken as it sits, so you may need to add more broth when reheating leftovers. This soup can be stored in the refrigerator for up to 5 days or frozen for up to 3 months.

Red Lentil and Butternut Squash Soup

Red lentil and butternut squash soup combines two nutrient-rich ingredients into a hearty, warming meal that's perfect for cold weather. The natural sweetness of butternut squash perfectly complements the earthiness of red lentils, while aromatic spices add depth and complexity to the dish.

This soup isn't only delicious but also packed with protein, fiber, and vitamins. Red lentils cook quickly and break down to create a naturally creamy texture, while butternut squash adds a velvety smoothness that makes this soup feel indulgent despite being healthy.

• 1 medium butternut squash, peeled and cubed
• 1 cup red lentils
• 1 onion, diced
• 3 garlic cloves, minced
• 2 tablespoons olive oil
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon turmeric
• 6 cups vegetable broth
• Salt and pepper to taste
• 1 bay leaf
• 2 tablespoons lemon juice

Heat olive oil in a large pot over medium heat. Sauté onions until translucent, about 5 minutes, then add garlic and spices, cooking for another minute until fragrant. Add butternut squash, red lentils, and vegetable broth, bringing the mixture to a boil. Reduce heat, add bay leaf, and simmer for 20-25 minutes until both squash and lentils are tender.

Remove bay leaf and blend the soup using an immersion blender until smooth. Add lemon juice, salt, and pepper to taste. If the soup is too thick, add more broth or water until desired consistency is reached.

When preparing this soup, ensure the butternut squash pieces are cut to similar sizes for even cooking. The soup can be stored in an airtight container in the refrigerator for up to 5 days, and it often tastes better the next day as the flavors continue to develop. For a smoother consistency, you can strain the soup through a fine-mesh sieve after blending.

Clean-Eating Cabbage and Rice Soup

Clean-eating cabbage and rice soup is a nourishing and comforting meal that combines simple, wholesome ingredients into a satisfying dish. This low-calorie soup option is perfect for those looking to maintain a healthy diet while enjoying a warm, filling meal.

The combination of fresh cabbage, brown rice, and vegetables creates a hearty soup that's both nutritious and budget-friendly. This recipe is easily customizable and can be made in large batches for meal prep or frozen for later consumption.

Ingredients:

• 1 medium head green cabbage, chopped
• 1 cup brown rice, uncooked
• 2 carrots, diced
• 2 celery stalks, diced
• 1 onion, diced
• 4 garlic cloves, minced
• 8 cups vegetable or chicken broth
• 2 tablespoons olive oil
• 1 bay leaf
• 1 teaspoon dried thyme
• Salt and pepper to taste
• 2 cups water
• Fresh parsley for garnish

Heat olive oil in a large pot over medium heat. Add onions, carrots, and celery, cooking until the vegetables begin to soften, about 5 minutes. Add garlic and cook for another minute. Stir in the chopped cabbage, brown rice, broth, water, bay leaf, and thyme. Bring to a boil, then reduce heat and simmer covered for 35-40 minutes until the rice is tender and cabbage is soft. Season with salt and pepper to taste.

For best results, store any leftover soup in an airtight container in the refrigerator for up to 5 days. The rice may continue to absorb liquid while storing, so you may need to add more broth when reheating. If freezing, consider cooking the rice separately and adding it to individual portions to prevent it from becoming too soft.