5 Easy Healthy Soup Recipes (Simple, Filling & Low-Salt)

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Last updated: October 29, 2026 · By Martin Smith · How I research

A big pot of soup is one of the easiest ways to eat more vegetables and fibre when the weather turns cold. These five healthy soup recipes use everyday ingredients, take about 30 to 45 minutes, and each makes 4 bowls.

What makes a soup healthy?

• Plenty of vegetables. An 80g serving of vegetables counts as one of your 5 A Day, and the vegetables in a soup count for the amount the bowl actually contains (British Heart Foundation). Beans and lentils count as one portion a day, however much you eat.
• Fibre. Adults should aim for at least 30g of fibre a day, but the average adult eats about 18g. Beans, lentils and vegetables are good sources (Public Health Agency).
• Not too much salt. Adults should have no more than 6g of salt a day, about a teaspoon. Stock cubes and many shop-bought soups are high in salt, so use low-salt stock or make your own (Food Standards Scotland).
• Some protein. Lentils, beans or chicken make a soup filling enough to be a meal.

The vegetable amounts below are my own rough sums: each recipe’s vegetables (not counting beans or lentils) divided by 4 bowls.

1. Carrot and red lentil soup

Serves 4 · about 35 minutes · roughly 1½ portions of veg per bowl, plus lentils

• 1 tbsp olive oil
• 1 onion, chopped
• 4 carrots (about 400g), chopped
• 150g red lentils, rinsed
• 1 tsp ground cumin
• 1.2 litres low-salt vegetable stock
• Squeeze of lemon

1. Soften the onion in the oil for 5 minutes.
2. Add the carrots and cumin and cook for 2 minutes.
3. Add the lentils and stock, bring to the boil, then simmer for 20 to 25 minutes until the lentils are soft.
4. Blend until smooth, then add the lemon and black pepper to taste.

2. Hearty bean minestrone

Serves 4 · about 40 minutes · roughly 3 portions of veg per bowl, plus beans

• 1 tbsp olive oil
• 1 onion, 2 carrots and 2 celery sticks, chopped small
• 2 garlic cloves, crushed
• 1 courgette, diced
• 400g tin chopped tomatoes
• 400g tin cannellini beans, drained and rinsed
• 1 litre low-salt vegetable stock
• 50g small pasta
• 1 tsp dried mixed herbs

1. Soften the onion, carrot and celery in the oil for 8 minutes.
2. Add the garlic, courgette and herbs and cook for 2 minutes.
3. Add the tomatoes, beans and stock and simmer for 15 minutes.
4. Add the pasta and cook for the time on the packet.

3. Chicken and vegetable soup

Serves 4 · about 45 minutes · roughly 2½ portions of veg per bowl

• 1 tbsp olive oil
• 1 onion, 2 carrots and 2 celery sticks, chopped
• 2 leeks, sliced
• 2 skinless chicken breasts (about 300g)
• 1.2 litres low-salt chicken stock
• 150g frozen peas
• A few sprigs of thyme, or 1 tsp dried

1. Soften the onion, carrot, celery and leeks in the oil for 10 minutes.
2. Add the stock, thyme and whole chicken breasts. Simmer gently for 20 minutes, until the chicken is cooked through.
3. Lift out the chicken, shred it with two forks and return it to the pan.
4. Add the peas and cook for 3 more minutes.

4. Butternut squash and red lentil soup

Serves 4 · about 40 minutes · roughly 3 portions of veg per bowl, plus lentils

• 1 tbsp olive oil
• 1 onion, chopped
• 1 butternut squash (about 800g once peeled), cubed
• 100g red lentils, rinsed
• 1 tbsp mild curry powder
• 1 litre low-salt vegetable stock

1. Soften the onion in the oil for 5 minutes, then stir in the curry powder.
2. Add the squash, lentils and stock.
3. Simmer for 25 minutes until the squash is soft.
4. Blend until smooth. Add a splash of water if it’s too thick.

5. Tomato and butter bean soup with spinach

Serves 4 · about 30 minutes · roughly 3½ portions of veg per bowl, plus beans

• 1 tbsp olive oil
• 1 onion and 1 red pepper, chopped
• 2 garlic cloves, crushed
• 2 × 400g tins chopped tomatoes
• 400g tin butter beans, drained and rinsed
• 600ml low-salt vegetable stock
• 100g baby spinach
• 1 tsp smoked paprika

1. Soften the onion and pepper in the oil for 8 minutes, then add the garlic and paprika.
2. Add the tomatoes, beans and stock and simmer for 15 minutes.
3. Blend half the soup if you like it thicker, then stir in the spinach until it wilts.

Tips for making healthy soup recipes even healthier

• Taste before adding salt. Low-salt stock, black pepper, herbs, garlic and a squeeze of lemon add flavour without the salt.
• Check shop-bought soup labels. Salt varies a lot between brands, so compare them and pick a lower-salt one (Food Standards Scotland).
• Cook once, eat twice. Most of these soups freeze well in single portions, which makes a quick lunch later in the week.
• Add a slice of wholemeal bread for extra fibre.

If you like structured meal plans, my 7-day smoothie plan pairs a smoothie breakfast with simple whole-food meals, and a bowl of soup works well as one of them. I’ve also reviewed The Smoothie Diet, a 21-day program built the same way.

Healthy soup recipes FAQ

Does soup count towards my 5 A Day?

Yes, for the vegetables it actually contains. You need 80g of vegetables in your bowl for it to count as one portion (British Heart Foundation).

Which soup is the most filling?

Soups with beans, lentils or chicken, like the minestrone or the chicken and vegetable soup, are more filling because they contain more protein and fibre.

Are shop-bought soups healthy?

Some are, but many are high in salt. Check the label and choose a lower-salt option (Food Standards Scotland).

Sources

• What counts as 5 a day? (British Heart Foundation)
• Fibre – why is it so important? (Public Health Agency, Northern Ireland)
• Salt (Food Standards Scotland)

This article is for general information only and isn’t medical advice. If you follow a special diet, for example for kidney disease or a food allergy, check recipes with your doctor or dietitian. See my medical disclaimer.