10+ Healthy Fast Soup Recipes for Quick and Nutritious Meals

Looking for quick and healthy meal options? Healthy fast soup recipes are a fantastic solution. They are not only easy to prepare but also packed with nutrients to keep you feeling great.

These soups can be made in a matter of minutes, making them perfect for busy days. Whether you want a light lunch or a comforting dinner, there’s a recipe that fits your needs.

You’ll discover a variety of flavors and ingredients that will satisfy your cravings while supporting your health goals.

Lentil & Spinach Soup

Lentil and spinach soup is a quick and healthy option. It’s packed with nutrients while being easy to make. You’ll enjoy the warm flavors and the simplicity of this soup.

Start by sautéing chopped onions, garlic, carrots, and celery in olive oil until they soften. This should take about 3-5 minutes.

Then, add fresh or frozen spinach and let it wilt.

Next, incorporate washed lentils, diced tomatoes, and your choice of broth. Bring it all to a low boil at 200°F (93°C) and let it simmer for about 20-30 minutes until the lentils are tender.

This dish is tasty, filling, and perfect for a quick meal.

Ingredients

• 1 cup lentils (any type)
• 1 onion, chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 3 garlic cloves, minced
• 6 cups vegetable broth
• 4 cups spinach, chopped
• 2 tablespoons olive oil
• Salt and pepper to taste

Cooking Instructions

1. Sauté onions, garlic, carrots, and celery in olive oil for 3-5 minutes.
2. Add spinach and cook until wilted.
3. Mix in lentils, diced tomatoes, and broth.
4. Bring to a low boil and simmer for 20-30 minutes.
5. Season with salt and pepper. Enjoy!

2) Chicken Tortilla Soup

Chicken Tortilla Soup is a hearty and tasty dish that’s perfect for busy nights. You can make it quickly in a crockpot, instant pot, or on the stove. It’s full of flavor and good-for-you ingredients.

Start with tender chicken, beans, and plenty of veggies. Add spices like smoked paprika for a kick. You’ll love the crispy tortilla strips on top for that extra crunch.

This soup is not just delicious; it’s also a healthy meal option packed with protein and fiber. You can easily customize it by adding your favorite toppings, like avocado or cheese.

Ingredients

• 2 cups cooked chicken, shredded
• 1 can black beans, rinsed and drained
• 1 cup corn
• 1 can diced tomatoes (15 oz)
• 4 cups chicken broth
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon smoked paprika
• 1 tablespoon olive oil
• Tortilla strips for topping

Cooking Instructions

1. Heat olive oil in a pot over medium heat.
2. Sauté onion and garlic until soft.
3. Add chicken, beans, corn, tomatoes, and broth.
4. Stir in smoked paprika.
5. Simmer for 20 minutes.
6. Serve with crispy tortilla strips on top.

3) Miso Soup with Tofu

Miso soup with tofu is a simple and tasty dish that’s both healthy and comforting. You can make it in just a few minutes, making it perfect for a quick meal.

Start by heating water in a pot. Once it’s boiling, add hondashi powder for a savory flavor. Then, toss in cubed tofu and crumbled seaweed, letting it simmer for about five minutes.

Next, stir in miso paste. This adds the signature flavor to your soup. You can also include some greens like bok choy or spinach for extra nutrients.

Serve hot and enjoy!

Ingredients

• 4 cups water (950 ml)
• 1 tablespoon hondashi powder
• 1 cup cubed tofu
• 1/4 cup crumbled seaweed
• 2 tablespoons miso paste
• Optional: Greens (bok choy, spinach)

Cooking Instructions

1. Boil water in a large pot.
2. Add hondashi powder and stir.
3. Add cubed tofu and crumbled seaweed. Simmer for 5 minutes.
4. Stir in miso paste until dissolved.
5. Add greens if desired and serve hot.

4) Butternut Squash & Apple Soup

Butternut squash and apple soup is a warm, delicious option for a quick meal. It combines the sweetness of apples with the creamy texture of butternut squash. This soup is healthy, low in fat, and full of vitamins.

To make this soup, start by sautéing onions in olive oil. Then, add peeled and chopped butternut squash and diced apples. Pour in some vegetable broth, and let it simmer until everything is tender.

Once cooked, blend it until smooth. You can adjust the seasoning with salt and pepper to taste. This soup is great for lunch or a light dinner and pairs well with whole-grain bread.

Ingredients

• 2 pounds butternut squash, peeled and chopped
• 2 medium apples, peeled and diced
• 1 medium onion, diced
• 1 tablespoon olive oil
• 4 cups vegetable broth
• Salt and pepper to taste

Cooking Instructions

1. Heat olive oil in a large pot over medium heat.
2. Add the diced onion and sauté until soft.
3. Stir in the butternut squash and apples.
4. Pour in the vegetable broth and bring to a boil.
5. Reduce heat and simmer until the squash is tender (about 20 minutes).
6. Blend the mixture until smooth.
7. Season with salt and pepper before serving.

5) Spicy Black Bean Soup

Spicy Black Bean Soup is a delicious option for a healthy meal. It’s easy to make and packed with flavors. This soup is also vegetarian, making it suitable for different diets.

You start by heating some olive oil in a pot. Then, you add chopped onions, carrots, and celery. Cook these until they are soft, about 5 to 7 minutes.

Next, add canned black beans, diced tomatoes, and spices like cumin and chili powder. You can also add jalapeños for extra heat. Let it simmer for about 15 minutes.

It’s not just quick, but it’s also filling and nutritious. Serve it hot with some fresh cilantro on top.

Ingredients

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery sticks, chopped
• 2 cans black beans, rinsed
• 1 can diced tomatoes
• 1 teaspoon cumin
• 1 teaspoon chili powder
• Jalapeños (to taste)

Cooking Instructions

1. Heat olive oil in a pot over medium heat.
2. Add onion, carrots, and celery. Cook until soft (5-7 minutes).
3. Stir in black beans, tomatoes, cumin, and chili powder.
4. Add jalapeños for heat.
5. Simmer for 15 minutes. Serve hot.

6) Minestrone with Pesto

Minestrone with pesto is a delicious and healthy soup packed with vegetables. You can customize it with your favorite ingredients like beans, pasta, and various greens. Adding pesto enhances the flavor and gives it a fresh taste.

You can make this soup in about 30 minutes. Start by sautéing onions, garlic, and your chosen vegetables. Then, add vegetable broth and bring it to a boil. Stir in the pasta and let it cook until tender.

Just before serving, mix in the pesto for a yummy finish. Serve hot, and you can sprinkle some grated cheese on top if you like.

Ingredients

• 1 onion, chopped
• 2 garlic cloves, minced
• 2 cups diced vegetables (like zucchini and carrots)
• 1 can (15 oz) beans, drained
• 4 cups vegetable broth
• 1 cup pasta
• 1/2 cup pesto
• Grated cheese (optional)

Cooking Instructions

1. In a pot, sauté onion and garlic until soft.
2. Add diced vegetables and cook for a few minutes.
3. Pour in vegetable broth and bring to a boil.
4. Stir in pasta and cook until tender.
5. Mix in beans and pesto.
6. Serve hot, topped with grated cheese if desired.

7) Thai Coconut Soup

Thai Coconut Soup, or Tom Kha Gai, is a delicious and comforting dish. It combines the rich flavor of coconut milk with spices and herbs for a delightful taste. You can make it quickly and enjoy it any day of the week.

To start, gather fresh ingredients like shrimp, garlic, and lemongrass. The balance of flavors will satisfy your taste buds. You can customize it by using mushrooms or tofu for a vegan option.

This soup has many health benefits too. Coconut milk is nutritious, and the spices can aid digestion.

Ingredients

• 1 can coconut milk
• 2 cups vegetable or chicken broth
• 1 cup shrimp, peeled and deveined
• 2 stalks lemongrass, chopped
• 2-3 slices fresh ginger
• 2-3 tablespoons red curry paste
• 1 tablespoon fish sauce
• 1 lime, juiced
• Fresh cilantro for garnish

Cooking Instructions

1. In a pot, combine coconut milk and broth over medium heat.
2. Add lemongrass and ginger. Simmer for about 5 minutes.
3. Stir in red curry paste and fish sauce.
4. Add shrimp and cook until they turn pink, about 3-4 minutes.
5. Remove from heat and stir in lime juice.
6. Serve hot, garnished with fresh cilantro.

8) Tomato Basil Soup

Tomato basil soup is a classic that’s both delicious and easy to make. It’s perfect for a quick meal on busy days. You can whip it up in about 30 minutes.

Start by sautéing some onions and carrots in olive oil until they are soft. Then, add garlic for extra flavor. Next, you will add crushed tomatoes, vegetable broth, and fresh basil.

You can blend the soup for a smooth texture or leave it chunky if you prefer. If you’d like, sprinkle some seeds on top for added crunch.

Ingredients

• 1 cup chopped onions
• 1 cup chopped carrots
• 2 cloves garlic, minced
• 1 can (28 oz) crushed tomatoes
• 2 cups vegetable broth
• 1 cup fresh basil leaves
• Salt and pepper to taste
• Olive oil

Cooking Instructions

1. Heat olive oil in a pot over medium heat (about 350°F or 175°C).
2. Add onions and carrots; cook until soft, about 3 minutes.
3. Stir in garlic; cook for 30 seconds.
4. Add crushed tomatoes, broth, and basil.
5. Blend until desired consistency and season with salt and pepper.

9) Carrot Ginger Soup

Carrot ginger soup is a delicious and healthy choice. It combines the sweet taste of carrots with the warmth of ginger. This soup is not only tasty but also packed with nutrients.

You can make it in about 30 minutes, making it a perfect option for a quick meal. The smooth texture is comforting and satisfying.

To make it even more enjoyable, serve it with a side salad or a slice of bread. This adds more nutrition and makes for a well-rounded meal.

Ingredients

• 4 cups fresh carrots, chopped
• 1 onion, diced
• 2 tablespoons fresh ginger, grated
• 4 cups vegetable broth
• 1 tablespoon olive oil
• Salt and pepper to taste
• Optional: coconut milk for creaminess

Cooking Instructions

1. Heat olive oil in a large pot over medium heat.
2. Add onions and sauté until soft.
3. Stir in carrots and ginger; cook for 5 minutes.
4. Pour in vegetable broth, bring to a boil, and simmer for 20 minutes.
5. Blend until smooth.
6. Season with salt and pepper. Add coconut milk if desired. Enjoy!

10) French Onion Soup

French onion soup is warm and comforting. It’s made with sweet caramelized onions, rich broth, and topped with melted cheese. You’ll love how easy it is to prepare this dish at home.

For a healthier twist, you can use low-sodium broth and reduce the amount of cheese. This way, you can enjoy all the delicious flavors without too many calories.

To make it, start by caramelizing your onions slowly. The longer they cook, the better the flavor. Then, add broth and let it simmer. Top with your favorite cheese and toast for a perfect finish.

Ingredients

• 4 large onions, thinly sliced
• 4 cups (950 ml) low-sodium beef or vegetable broth
• 2 tablespoons olive oil
• 1 teaspoon thyme
• Salt and pepper, to taste
• 1 cup (100 g) shredded cheese, like Gruyère
• Baguette slices

Cooking Instructions

1. Heat olive oil in a pot over medium heat.

2. Add sliced onions. Cook them until they caramelize, about 25 minutes.

3. Stir in broth, thyme, salt, and pepper. Then, simmer for 15 minutes.

4. Preheat the oven to 400°F (200°C).

5. Ladle the soup into bowls. Then, top them with baguette slices and cheese.

6. Bake until the cheese is bubbly, about 10 minutes.

7. Enjoy!