17 Anti-Inflammatory Soups That Are Packed With Fiber

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Updated on June 26, 2024

Reviewed by Dietitian

Christa Brown, M.S., RDN, LD

Red Lentil Soup with Saffron — Photo: Jacob Fox

Chronic inflammation can be the sneaky culprit behind plenty of annoyances, from bloating to pain or stiffness in your joints.

Focusing your diet on anti-inflammatory ingredients, healthy fats and nutrient-dense foods can help ward off the risk of health issues like losing sleep, weight gain, fatigue and even migraines.

To make it easier for you, we've put together this list of soups that are chock-full of ingredients that will help calm inflammation in your body, like vegetables, healthy fats, legumes, whole grains and herbs and spices.

Recipes like our Red Lentil Soup with Saffron and Vegetable Weight-Loss Soup are healthy, satisfying recipes with at least 6 grams of fiber per serving that can help you keep inflammation at bay.

01 of 17

Red Lentil Soup with Saffron

Red Lentil Soup with Saffron — Jacob Fox

This hearty red lentil soup uses spices common in Persian cuisine—turmeric, cumin and saffron. Enjoy it with a warm baguette or steamed rice.

02 of 17

Roasted Cauliflower & Potato Curry Soup

Roasted Cauliflower & Potato Curry Soup

In this healthy cauliflower soup recipe, roasting the cauliflower first adds depth and prevents the florets from turning to mush. A little tomato sauce and coconut milk give the broth a rich, silky texture. Serve with a dollop of sour cream or yogurt, if desired.

03 of 17

Vegetable Weight-Loss Soup

A big bowl of this veggie-packed minestrone will leave you satisfied for hours without consuming a lot of calories, which is helpful when trying to lose weight. Plus, it's an easy way to boost your vegetable servings for the day—something all of us could benefit from.

04 of 17

Instant Pot Lentil Soup

This Instant Pot lentil soup is quick enough to prepare when you get home from work for an easy weeknight dinner. This vegetarian soup recipe is full of aromatic vegetables, brown lentils and fresh spinach. A splash of balsamic vinegar brightens the flavor, and a garnish of radish and parsley gives this comforting soup a fresh finish.

05 of 17

Slow-Cooker Vegetable Soup

a bowl of Slow-Cooker Vegetable Soup with a spoon

Make a big batch of low-calorie, veggie-packed soup with ease in this load-and-go crock pot recipe. After simmering away in the slow cooker, portion it into individual serving containers and store in the fridge or freezer for fast, healthy lunches or an easy, satisfying snack. This weight-loss vegetable soup fills you up without a lot of calories, plus it's an easy way to eat more vegetables.

06 of 17

Vegan Minestrone Soup

Vegan Minestrone

Is minestrone soup vegan? It can be if you swap the chicken broth with a vegetable broth! This vegan minestrone soup is heavy on the green vegetables (it has peas, zucchini and kale, to name a few!), setting this quick healthy soup recipe apart from the rest. If you miss the tomatoes, feel free to add them.

07 of 17

Veggistrone

Veggistrone

This vegetable-packed minestrone soup recipe is inspired by a popular Weight Watchers vegetable soup recipe. It makes a big pot of soup, so keep some in the refrigerator for up to 5 days and freeze the rest in single-serve portions. That way you always have an easy, delicious vegetable soup to start your meal or to eat for lunch. Think of this vegetable minestrone recipe as a starting point for other healthy soup variations, too—toss in leftover chopped cooked chicken or whole-wheat pasta or brown rice to make it more satisfying.

08 of 17

Slow-Cooker Lentil, Carrot & Potato Soup

Slow-Cooker Lentil, Carrot & Potato Soup

Puréeing some of the lentil-vegetable mixture, and then combining it with the remaining vegetables and lentils gives the soup a texture that satisfies those who love a creamy soup and those who prefer it chunky. Serve this slow-cooker lentil soup with crackers.

09 of 17

Slow-Cooker Vegetarian Chili

Grab your crock pot for this delicious and easy slow-cooker vegetarian chili with beans, fire-roasted tomatoes, bell peppers and sweet potatoes. The recipe requires just 20 minutes of active time—after a bit of chopping, you just dump the ingredients in the slow cooker and let it do the work. Adding a squeeze of lime juice and a sprinkle of cilantro just before serving brightens up the flavors.

10 of 17

Weight-Loss Cabbage Soup

Loaded with cabbage, carrots, bell pepper, tomato and plenty of seasoning, this healthy vegetable soup packs in lots of flavor and is ultra-satisfying. This easy recipe makes a big batch for lunches or veggie-packed snacks all week. If you want to bump up the satisfaction factor even more, top with a little cheese or avocado.

11 of 17

Hearty Minestrone

Hearty Minestrone soup

This version of the Italian classic soup minestrone is packed with leeks, potatoes, beans, zucchini, spinach and orzo, making it perfect for a hearty lunch or supper on a cold winter's night. To make a vegetarian version use vegetable rather than chicken broth. Top each bowl with freshly grated Parmigiano-Reggiano for a zesty burst of flavor.

12 of 17

Very Green Lentil Soup

Lentils seem to go well with just about anything, and here they play well with a collection of greens and some cumin and coriander to add a gentle spicy note to this soup recipe. The result is a hearty winter soup with layers of flavor. Both French green lentils (available in natural-foods stores and specialty markets) and more commonly available brown lentils are delicious in this soup.

13 of 17

Lemony Lentil Soup with Collards

You don't need broth for this lentil soup recipe—it's rich thanks to the browned bits in the bottom of the pan that meld into the soup, packing it with flavor. Ground coriander, from the seed of the cilantro plant, has a floral, citrusy flavor that dovetails nicely with the lemon.

14 of 17

Stuffed Pepper Soup

Stuffed Pepper Soup — Jacob Fox

Inspired by stuffed peppers, this soup is ready faster and with fewer dishes too! Have fun with the toppings—we top it with onion, Cheddar cheese and tortilla chips here, but salsa, sour cream and corn would also make stellar additions.

15 of 17

Turkish Chickpea & Lamb Soup

This recipe was inspired by a hearty lamb and chickpea soup from Turkey. Finishing it with a dollop of pistachio-mint pesto adds another layer of flavor.

16 of 17

Vegetarian Slow-Cooker Pozole

This healthy vegetarian take on the Mexican stew pozole gets tons of flavor from poblano peppers, ancho chile powder and dried herbs and spices, while cannellini beans provide substance, protein and fiber. Chewy hominy—corn that has been treated with lime to remove the tough hull and germ—is integral to the stew. Look for it in cans in the Latin section of your supermarket. Serve the stew with shredded cabbage, radishes, fresh cilantro and sour cream.

17 of 17

Pea Soup

Pea Soup

A simple pea soup makes an elegant start to a spring meal. It's also a great way to use frozen vegetables when the produce section is looking bleak.

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