Soup season is upon us, but despite the delicious recipes you may see on your social media feed, not all soups are equally nutritious or filling. Fortunately, some soups prioritize fiber-rich vegetables, protein, and whole grains to create hearty, balanced meals that help stabilize blood sugar and keep you feeling satisfied.

1. Lentil Soup

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Lentil soup is one of the most filling plant-based soups, thanks to its balance of protein and fiber.

Lentils are neutral-tasting legumes that absorb flavors well, creating a hearty base that pairs well with vegetables, herbs, and spices. Try them with vegetable broth and veggies like carrots, onions, zucchini, garlic, and potatoes.

Because they digest slowly, lentils help stabilize blood sugar and keep you feeling satisfied.

2. Black Bean Soup

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Black bean soup is rich, creamy, and loaded with nutrients that help curb hunger. Black beans are naturally high in protein and fiber, which slows digestion and keeps you full longer. Like lentils, you can purchase beans dried in bulk or canned.

Beans also deliver minerals like iron and magnesium, which support energy production and healthy muscle function. Adding spices like cumin, garlic, and chili makes black bean soup both flavorful and satisfying.

3. Chicken (or Chickpea) Soup

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Chicken soup is a classic dish for good reason. It combines lean protein with a rainbow of fiber-rich vegetables for a balanced, filling bowl.

The chicken (or chickpeas for plant-based eaters) provides ongoing energy and helps repair muscles, while the vegetables add volume, vitamins, and antioxidants without excess calories.

A light broth provides hydration without being overwhelming, making it an excellent choice for comfort food or an easy weeknight dinner.

4. Tomato and White Bean Soup

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Tomato and white bean soup offers a nice balance of hearty and wholesome flavors. The tomatoes are rich in lycopene, an antioxidant that supports heart health, while creamy white beans bring protein and fiber to the bowl.

Together, they create a smooth yet filling texture that keeps you satisfied without being heavy. This soup is simple to prepare, pairs well with fresh herbs like basil or rosemary, and makes an excellent option for a nutrient-packed meal.

5. Quinoa Vegetable Soup

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Quinoa vegetable soup is a nutrient powerhouse that makes a light broth into a robust meal. Paired with colorful vegetables of your choice (e.g., carrots, canned tomatoes, bell peppers, etc.), quinoa delivers protein, fiber, antioxidants, and a wide range of vitamins and minerals.

The chewy texture of cooked quinoa adds substance to every bite. Plus, quinoa vegetable soup is naturally gluten-free and easily customizable with whatever produce is in season.

6. Miso Soup with Tofu

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Miso soup with tofu is a light yet nourishing option that’s more filling than it looks. The fermented miso paste provides gut-friendly probiotics and depth, while soft tofu cubes provide protein to satisfy you.

If you like, seaweed adds a natural source of iodine, supporting thyroid health and overall energy. While it is often served as an appetizer, miso soup can easily be a complete meal. Add brown rice or soba noodles, offering a comforting balance of flavor, nutrition, and satiety.

7. Barley and Mushroom Soup

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Barley and mushroom soup is a hearty, earthy dish. Barley, a whole grain packed with soluble fiber, slows digestion and helps regulate blood sugar, making it a wise choice for lasting fullness.

Whether you choose sliced white buttons or shiitake, mushrooms add a rich umami (savory) flavor. They also contain antioxidants, B vitamins, and minerals like selenium that support immune health.

Chewy barley and tender mushrooms create a hearty, satisfying texture, perfect for lunch or dinner on a chilly day.

Tips for Choosing Healthier Soups

Here are a few tips to remember when making soup at home or picking one up from the store:

  • Check sodium content: To support heart health, aim for soups with less than 400 milligrams (mg) of sodium per serving or make your own using low-sodium or no-salt-added broth.
  • Prioritize protein and fiber: Choose soups with substance, containing at least 5–10 grams (g) of protein and 3–5 g of fiber per serving to help you stay full longer.
  • Review the ingredients list: Soups with real vegetables, legumes, and grains as the first ingredients are more nutrient-dense and less processed.
  • Avoid added sugars: Scan ingredient labels for words like “corn syrup” or “maltodextrin,” which add calories without nutrition.
  • Use healthy fats: To boost satiety and support heart health, add olive oil, avocado, or raw cashews blended with water instead of butter or cream.
  • Watch portion sizes: Some canned or pre-packaged soups list two servings per container, so double-check the serving size if you’re watching calories.
  • Make your own: Making soup at home allows you to load up on veggies, choose high-quality proteins like legumes, tofu, or poultry, and season with herbs instead of excess salt.
  • Enhance flavors creatively: By adding savory ingredients like mushrooms, tomato paste, or a splash of vinegar, you can deepen the taste of your homemade soups while maintaining nutrition.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

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  4. Shafe MO, Gumede NM, Nyakudya TT, et al. Lycopene: A potent antioxidant with multiple health benefits. J Nutr Metab. 2024 June 8;2024:6252426. doi:10.1155/2024/6252426

  5. Dakhili S, Abdolalizadeh L, Hosseini SM, et al. Quinoa protein: Composition, structure and functional properties. Food Chem. 2019;299:125161. doi:10.1016/j.foodchem.2019.125161

  6. Saeed F, Afzaal M, Shah YA, et al. Miso: A traditional nutritious & health-endorsing fermented product. Food Sci Nutr. 2022 Sept 15;10(12):4103-4111. doi.org/10.1002/fsn3.3029

  7. Smyth PPA. Iodine, seaweed, and the thyroid. Eur Thyroid J. 2021;10(2):101-108. doi.org/10.1159/000512971

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Caucasian woman with dark blonde hair and gold leaf earrings wearing denim tank top and smiling outside.

By Lauren Panoff, MPH, RD

Panoff is a registered dietitian, writer, and speaker with over a decade of experience specializing in the health benefits of a plant-based lifestyle.

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