20 High-Fiber, High-Protein Soup Recipes for Dinner

Slow-Cooker Chicken White Bean Stew

If you want to eat a comforting soup for dinner that will keep you full for the rest of the night, make any one of these recipes. They’re packed with at least 15 grams of protein and 8 grams of fiber per serving, which can help you stay full for longer and might even help increase your quality of sleep over time. Plus, the nutrients in your bowl will come from ingredients like chicken, beans and squash to give your meal a boost of natural flavor. Recipes like our Slow-Cooker Chicken & White Bean Stew and Red Lentil Soup with Saffron are some of the most delicious and satisfying ways to enjoy a bowl soup at dinnertime.

01 of 20

Slow-Cooker Chicken & White Bean Stew

Slow-Cooker Chicken White Bean Stew

This load-and-go slow-cooker chicken recipe is perfect for a busy weeknight dinner. Serve this Tuscan-inspired dish with crusty bread, a glass of Chianti and a salad.

02 of 20

Pea Soup

Pea Soup

This simple pea soup recipe 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.

03 of 20

Slow-Cooker Creamy Lentil Soup Freezer Pack

5789820.jpg

Prep the ingredients for this soup months in advance for a total hands-off meal that's ready when you are. Vegetarian lentils and vegan coconut milk make this soup creamy and pack in plenty of plant-based protein and a hearty amount of fiber. To keep it vegan, opt for vegetable broth instead of chicken broth.

04 of 20

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.

05 of 20

Instant Pot Lentil Soup

7410059.jpg

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.

06 of 20

Bean & Beef Taco Soup

7032128.jpg

This taco soup is filled with quintessential taco ingredients and flavors—from two types of hearty beans, to corn and ground beef—but it's the toppings that really make this soup stand out. Better yet, this healthy soup is easy to make and leftovers freeze beautifully for later.

07 of 20

Winter Minestrone

5322702.jpg

This version of the Italian classic vegetable and bean soup is made in the slow cooker and mixes in flavorful sausage and squash. Use any variety of winter squash.

08 of 20

Chicken Soup with Recaito & Potatoes

a recipe photo of the Chicken Soup with Recaito & Potatoes served in 3 bowls

This hearty chicken soup builds flavor quickly, thanks to store-bought recaito, a cooking base made from culantro, onions, sweet peppers and garlic. Each bite is packed with veggies, including potatoes, carrots and red bell pepper. Lime juice finishes the dish to add brightness.

09 of 20

Split Pea Soup with Chorizo

7861163.jpg

For this easy slow-cooker split pea soup, look for raw smoky, spicy chorizo. If you can't find raw chorizo, Italian sausage or merguez makes a fine substitute.

10 of 20

Slow-Cooker Borscht

Slow-Cooker Borscht

Borscht is an Eastern European soup that typically features beets as a prominent ingredient, thus the resulting dish has a purple-red color. Our slow-cooker rendition is literally beefed up with brisket and showcases whole-grain rye berries, a source of fiber.

11 of 20

Butternut Squash Soup with Avocado & Chickpeas

5678246.jpg

Jazz up a can of soup by adding protein with chickpeas and flavor with curry powder. Stir in a little Greek yogurt to make it creamy.

12 of 20

Slow-Cooker Split Pea Soup with Garlicky Croutons

7240919.jpg

Fans of split pea soup will go crazy for bowls of this version that requires almost no hands-on time. If you sop up every last drop of this slow-cooker split pea soup, fantastic; if you have leftovers, even better--it might just be tastier the next day once the flavors have melded. Garnish with fresh thyme sprigs, if desired.

13 of 20

Easy Chipotle Chili

Easy Chipotle Chili (vegetarian, using canned veg/beans)
Caitlin Bensel

Refried beans and tomatoes provide a thick base to this easy vegetarian chili. Frozen vegetables keep prep to a minimum. Enchilada sauce and chipotle peppers in adobo work as a "chili starter" with lots of flavor and spices built in. This recipe uses part of a can of refried beans—serve the rest alongside eggs for breakfast, use them in a taco for lunch or add them to a dip for chips anytime. This healthy chili also keeps well in the fridge or freezer.

14 of 20

Sichuan Ramen Cup of Noodles with Cabbage & Tofu

4609281.jpg

The Sichuan province in the southwestern corner of China is known for its fiery dishes. Here, the richness of tahini tempers the spicy chile paste in this cup-of-noodles-style mason jar soup recipe. You can grind the Sichuan peppercorns in a spice grinder or mortar and pestle, or crush them with the bottom of a heavy skillet.

15 of 20

Red Pea Soup

a recipe photo of the Jamaican Red Pea Soup
Jason Donnelly

In this installment of Diaspora Dining, Jessica B. Harris' series on foods of the African diaspora, the author and historian shares her recipe for a soup starring kidney beans. Called red peas in Jamaica, this ingredient connects this Jamaican soup with Africa's Caribbean diaspora.

16 of 20

Winter Vegetable Dal

3758553.jpg

This southern-Indian-inspired vegetable dal recipe is rich and creamy thanks to light coconut milk and gets bright flavor from spice-infused coconut oil. Serve with flatbread or naan.

17 of 20

Swedish Yellow Split Pea Soup with Ham

4146988.jpg

This yellow split pea soup has fresh ginger to give it a bright flavor. Use the best ham you can find to get the most flavor.

18 of 20

Slow-Cooker Chicken & Chickpea Soup

Slow-Cooker Mediterranean Chicken & Chickpea Soup

The only things better than healthy dinner ideas are easy healthy dinner ideas. This set-it-and-forget-it slow-cooker soup recipe is just that. It simmers away all day so you come home to a warm and healthy dinner the whole family will love. Using bone-in chicken thighs is the key to making rich soup without adding broth. Plus, if you're also in need of healthy meals on a budget, thighs are less expensive than breasts, and dried chickpeas are a relatively inexpensive and versatile pantry item that's always good to stock up on.

19 of 20

Smoky Black Bean & Pepper Soup

5796852.jpg

Unlike many black bean soups, this Cuban-inspired one is pepper-packed and leaves the beans intact for a more interesting texture. It's equally delicious served on its own or over rice.

20 of 20

Italian Peasant Soup with Cabbage, Beans & Cheese

3755515.jpg

A well-stocked pantry is a good starting point for making a hearty homemade soup like this one--just add some fresh vegetables, bread and cheese and you've got dinner (and tomorrow's lunch).

EatingWell.com, October 2023

Was this page helpful?

Related Articles