Healthy soup recipes: the simple and satisfying way to eat more hot food

These healthy soup recipes are perfect for batch cooking and will warm you up on cold days

healthy soup recipes: butternut squash soup
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Knowing a couple of healthy soup recipes can really transform your weekday lunch routine. Soup is easy to make and store in batches, and safe to reheat in a microwave the next day (in fact, we've reheated our soups for up to three times without any issues). 

There are lots of ways to make soup – you can use a simple pot, a slow cooker, a food processor or blender. Whatever you've got in your kitchen will come in handy, and the soup will still turn out just fine. The following recipes all use a simple kitchen pot, but all of them can be made using a slow cooker, too.  

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1. Curried red lentil, tomato and coconut soup

healthy soups

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This scrumptious soup combines warming flavours and is easy to make on the hob.

You will need: 

  • 2 tbsp olive oil
  • 1 medium onion, finely chopped
  • 2 cloves garlic, finely chopped
  • 6cm piece ginger, peeled and grated
  • 1 tbsp curry powder
  • 1/4 tsp crushed chilli flakes, plus a few to garnish
  • 100g red lentils
  • 400g can chopped tomatoes
  • 600ml vegetable stock
  • Salt and freshly ground black pepper
  • 400ml can coconut milk
  • Chopped coriander, to garnish
  • Green chilli slices, to garnish


1. Heat the oil in a frying pan then add the onions and fry for around eight minutes until softened.

2. Add the garlic, ginger, curry powder, chilli flakes, and cook, stirring, for around two minutes.

3. Add the lentils and cook stirring for a minute.

4. Add the mixture to a pot, if using a frying pan.

5. Add tomatoes and vegetable stock, and season with salt and pepper.

6. Set aside 60ml of coconut milk, then add the remainder to the pot, stirring to combine the ingredients.

7. Cover and simmer for two hours.

8. Season to taste and serve drizzled with the remaining coconut milk, chopped coriander, and chilli slices, if liked.

2. Chilli chicken, bean, corn and lime soup

Slow cooker soup

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This chicken soup is beautifully tender. If you want to turn it into more of a meal, serve accompanied with rice. Coriander makes a great alternative garnish if you don’t want the kick of extra chilli.

You will need:

  • 500g skinless boneless chicken thighs, or breasts, cut into 2.5cm pieces
  • 500ml chicken stock
  • 400g can cannellini beans, drained
  • 1 medium onion, finely chopped
  • 2 cloves garlic, finely chopped
  • 1 green chillli, chopped, plus slices, seeds removed if preferred, to garnish
  • 200g can sweetcorn
  • 1 tsp cumin
  • 1 tsp oregano
  • Salt and freshly ground black pepper
  • 2 tbsp lime juice


1. Add the chicken to the pot and stir in stock, cannellini beans, onion, garlic, chilli, sweetcorn, cumin and oregano. Season with salt and pepper.

2. Cover and cook on low heat for three to four hours.

3. Stir in lime juice and season to taste.

4. Garnish with slices of green chilli.

3. Mushroom and potato soup

Slow cooker soup

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Like your soup creamy? This recipe is sure to please. Offset its richness by serving with warm, fresh bread, or add the crunch of toasted slices.

You will need

  • 50g butter
  • 450g mushrooms
  • 30g flour
  • 425ml chicken stock
  • 2 to 3 small potatoes cut into 1.5cm pieces
  • 230ml single cream
  • Salt and freshly ground black pepper
  • Fresh parsley, chopped, to garnish


1. Melt the butter in a frying pan, and add the mushrooms and cook until tender, around five minutes.

2. Add the flour slowly, and keep stirring until the mixture is smooth.

3. Place the mixture in a pot and add the stock.

4. Add the potatoes, then the single cream, and stir until the mixture is combined.

5. Cover and cook for three hours, or until the potatoes are tender.

6. Season to taste and serve garnished with parsley.

4. Butternut squash soup 

healthy soup recipes: butternut squash soup

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This delicious, silky soup is packed with nutrients and has the perfect balance of sweet and sour flavours, thanks to the addition of soured cream. You can use crème fraîche instead if you prefer/can't find any soured cream. 

You will need:

  • A butternut squash, peeled and chopped
  • Olive oil, four to six tablespoons
  • A large brown onion, finely chopped
  • Two cloves of garlic, peeled
  • Salt and pepper
  • Soured cream, a small pot
  • Melted butter, a couple of teaspoons
  • Hot vegetable stock, 500 ml


1. Begin by frying the butternut squash chunks in the olive oil in a frying pan. Add the whole garlic cloves for the first ten minutes of frying, then discard. Fry until the squash is golden (about 25 minutes).

2. In the pot you'll be using for the soup, sauté the chopped onion until soft. Transfer the squash into the pot and cover with the stock. Simmer for a couple of hours, until the squash is falling apart.

3. Take the soup off the heat and let cool a little. Blend using a hand blender or food processor. Transfer back into the pot.

4. Carefully stir in the soured cream. This works best when the soup is warm but not too hot, as the soured cream will separate at a too-high temperature. 

5. Season with salt and black pepper and serve. Garnish with coriander if you like.