17 High-Fiber Vegetarian Soup Recipes

By

Danielle DeAngelis

Published on September 27, 2023

Reviewed by Dietitian

Jessica Ball, M.S., RD

Honeynut Squash Soup — Photo: Caitlin Bensel

The weather cooling down means that it's officially soup season, and these vegetarian, fiber-packed recipes are perfect to cozy up with. Touting at least 6 grams of fiber per serving, these comforting bowls are satisfying options for a meatless main. Recipes like our Slow-Cooker Bean, Kale & Barley Soup and Honeynut Squash Soup are equally nutritious and tasty to add to your regular lunch or dinner rotation.

01 of 17

Thai Green Curry-Inspired Vegetable Soup

a recipe photo of the Thai Green Curry Soup — Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine Keely

Green curry paste, fresh herbs and plenty of scallion all pack a bunch of flavor into this vibrant, refreshing soup. The light yet creamy broth is loaded with vegetables, with tofu stirred in at the end to make it filling. A small spoonful of chili crisp adds nice heat and crunch, but if you want to tame the spice, chopped cashews would work well in its place.

02 of 17

Slow-Cooker Bean, Kale & Barley Soup

Slowcooker Bean Kale and Barley Soup in a ladle — PHOTOGRAPHER: JEN CAUSEY; FOOD STYLIST: AIL RAMEE; PROP STYLIST: CLAIRE SPOLLEN

Beans and kale are packed into each bite of this hearty slow-cooker soup. Barley adds a chewiness to provide texture, while dried mushrooms lend an earthiness and depth. Finishing with acidic lemon juice brightens the flavors.

03 of 17

Vegetable Cabbage Soup

Vegetable Cabbage Soup — Photography / Jennifer Causey, Styling / Ali Ramee / Audrey Davis

Cabbage soup gets a boost of fiber and heartiness with the addition of beans. A simple tomato broth is brightened by fresh herbs and has slight heat from crushed red pepper. Serve with crusty bread.

04 of 17

Honeynut Squash Soup

Honeynut Squash Soup — Caitlin Bensel

The natural sweetness of this vegetarian honeynut squash soup is amplified with honey and vegetable broth. Sage flavors the soup and sour cream brings in a little tang, balancing the earthy flavors.

05 of 17

Vegetable and Tofu Soup

Tofu has a reputation for being bland, but when marinated in Italian seasoning for up to four hours, it's anything but in this veggie-packed soup.

06 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.

07 of 17

Cabbage & White Bean Soup

a recipe photo of the Cabbage & White Bean Soup served in a bowl — Photographer: Jen Causey, Prop Stylist: Claire Spollen, Food Stylist: Ali Ramee

This cabbage and white bean soup is easy and flavorful. Avoid browning the leeks and garlic, as it can make the soup bitter. If you want to make this soup vegan, use vegan-friendly pesto and omit the Parmesan rind.

08 of 17

Bean & Barley Soup

This hearty bean and barley soup tastes like it has simmered for hours, but actually it's quite quick to throw together. Plus this recipe for healthy bean and barley soup freezes beautifully. If you have cooked barley on hand, omit the quick-cooking barley and stir in 1 1/2 cups cooked barley along with the broth in Step 2.

09 of 17

Roasted Cauliflower & Potato Curry Soup

Karla Conrad

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.

10 of 17

Shorbet Ads (Egyptian Lentil Soup)

This recipe is adapted from Zooba, an Egyptian fast casual restaurant chain that also has a location in New York City. Use red, yellow or even brown lentils to make this super-simple soup. Skip green or black lentils, which won't soften enough to puree smoothly.

11 of 17

Vegetarian Butternut Squash Chili with Black Beans

This butternut squash and black bean chili is a satisfying vegetarian meal. Load up bowls of the butternut squash chili and top with Greek yogurt, cilantro and minced red onion. Or skip the yogurt and keep this healthy dinner vegan.

12 of 17

Curried Sweet Potato & Peanut Soup

In this flavorful soup recipe, sweet potatoes simmer in a quick coconut curry, resulting in a creamy, thick broth punctuated by notes of garlic and ginger. We love peanuts for their inexpensive price and versatile flavor. They're also a great source of protein--1 ounce has 7 grams.

13 of 17

Weight-Loss Cabbage Soup

Loaded with cabbage, carrots, bell pepper and tomato, this healthy cabbage soup recipe packs in lots of flavor and is ultra-satisfying. This easy recipe makes a big batch for lunch or dinner all week.

14 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 protein and fiber.

15 of 17

Cream of Mushroom & Barley Soup

This sophisticated take on creamy mushroom soup is rich with earthy porcini mushrooms and has the added goodness of whole-grain barley.

16 of 17

Spicy Ramen Cup of Noodles

Make your own cup of instant soup at home with this vegetarian ramen recipe. Pack several jars at once to take to work for easy lunches throughout the week.

17 of 17

Black Bean Soup

This is a zippy Southwestern-flavored black bean soup. We make it with canned beans so it comes together in minutes. If you have leftovers, pack them up in individual serving containers for lunch the next day.

Originally appeared: EatingWell.com, September 2023

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