Reviewed by Dietitian Jessica Ball, M.S., RD
Fall is here and the season won’t be complete without these delicious and cozy soup recipes. Each dish on this list contains at least 6 grams of fiber per serving, so they’re perfect for helping you stay full longer and supporting healthy digestion. Recipes like our Pumpkin & Black Bean Soup and Swamp Soup are satisfying and flavorful ways to enjoy the start of soup season.
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01 of 16
Pumpkin & Black Bean Soup
This quick and easy vegan pumpkin black bean soup is filled with veggies. Convenient canned pumpkin, beans and coconut milk flavored with curry make it a hearty fall meal.
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02 of 16
20-Minute Black Bean Soup
This easy black bean soup takes only 20 minutes from start to finish, making it perfect for busy weeknights when you want something satisfying without spending hours in the kitchen. Canned black beans help speed things up, and taco seasoning and fire-roasted tomatoes help build rich, savory flavor in just minutes. Cream cheese melted in at the end gives this soup a silky texture. Pair it with warm tortillas or crusty bread for a simple, comforting meal.
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03 of 16
Marry Me White Bean Soup
This Marry Me White Bean Soup borrows inspiration from the beloved Marry Me Chicken recipe with a combination of sun-dried tomatoes, garlic, cream and Parmesan. Here, those same flavors are transformed into a hearty, soul-warming vegetarian soup with white beans taking center stage. Finished with basil and extra cheese, it’s cozy, crowd-pleasing and sure to win hearts at the table.
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04 of 16
Lemon-Turmeric Cabbage & White Bean Soup
This cozy soup turns humble ingredients into a bowl of golden comfort. Tender cabbage and creamy cannellini beans simmer together with aromatic spices for warmth and depth, while a splash of lemon juice at the end brightens every spoonful. It’s light yet satisfying, full of fiber and antioxidants, and easy enough for a weeknight.
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05 of 16
20-Minute Chickpea Soup
When dinner needs to happen fast, turn to this creamy chickpea soup that’s pulled together in just 20 minutes. Cream cheese melts right into this zesty soup for a velvety texture that feels cozy and comforting. Garnished with cilantro and crunchy tortilla strips, it’s a one-pot meal that’s weeknight-friendly and crowd-pleasing.
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06 of 16
Swamp Soup
This swamp soup, named for its vibrant green color, is made from a combination of spinach and parsley blended into a silky base, with fiber-rich white beans, shredded chicken and brown rice stirred in for a satisfying texture. A sprinkle of fried garlic and crushed red pepper adds savory crunch and gentle heat to each spoonful.
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07 of 16
High-Protein, High-Fiber Chicken Soup
This hearty soup is loaded with lean protein, fiber-rich beans and vegetables, and bold flavors from sun-dried tomatoes, artichokes and lemon. Quick-cooking and satisfying, it’s a nutritious meal you can get on your table in just 30 minutes.
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08 of 16
Chicken Soup with Recaito & Potatoes
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.
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09 of 16
Classic White Bean & Ham Soup
This healthy ham and white bean soup recipe is ready in 30 minutes and makes enough for dinner tonight and lunch tomorrow. Just a little bit of ham adds savory flavor and protein without adding too much sodium.
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10 of 16
20-Minute Harvest Vegetable Soup Is the Perfect Fall Soup
This hearty 20-Minute Harvest Vegetable Soup comes together quickly thanks to frozen vegetables and canned beans. White kidney beans add satisfying protein and fiber, while tomatoes, green beans and thyme give the broth plenty of savory fall-inspired flavor for an easy weeknight dinner.
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11 of 16
White Bean Soup with Pasta
We use mirepoix—a combination of onion, celery and carrots—to flavor this white bean soup. Keep a store-bought bag of the mixture in your freezer to ensure you always have some on hand without worrying about it going bad.
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12 of 16
Chicken Spinach Soup with Fresh Pesto
This fragrant, Italian-flavored soup takes advantage of quick-cooking ingredients—boneless, skinless chicken breast, bagged baby spinach and canned beans. It features a simple homemade basil pesto, which is swirled in at the end to add a fresh herb flavor. If you are very pressed for time, you can substitute 3 to 4 tablespoons of a store-bought basil pesto.
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13 of 16
Lasagna Soup
This quick and healthy lasagna soup recipe has all the comforting flavors of classic lasagna with plenty of tomatoes, Italian turkey sausage and lasagna noodles broken into bite-size bits. A dollop of ricotta cheese mixed with mozzarella and Parmesan adds a creamy finishing touch. Serve the soup with a green salad and crusty bread to sop up what’s left in the bowl for an easy healthy dinner that’s ready in under 30 minutes.
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14 of 16
Pasta e Ceci (Pasta & Chickpea Soup)
This thick soup is full of ceci (Italian for chickpeas), tomatoes, fresh rosemary and pasta. Convenient pantry items makes it the perfect solution for harried weeknights. To make this soup vegetarian, simply swap reduced-sodium vegetable broth for the beef broth.
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15 of 16
20-Minute White Bean Soup
This fiber-rich soup is an easy, healthy dinner when you’re pressed for time. This brothy soup is finished with a bit of heavy cream for body and richness. For a thicker soup, mash 1/2 cup of the beans and stir into the soup right before adding the cream. Frozen sweet potatoes and collard greens keep the prep to a minimum, but if you have a little extra time on your hands, fresh veggies work just as well. Serve with crusty bread for dunking.
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16 of 16
Butternut Squash, Tomato, Chard & Chickpea Soup
This vegan soup recipe is chock-full of colorful vegetables. All those veggies give this soup plenty of fiber, upping the satisfaction factor while keeping calories low—a combination that can aid in weight loss over time and potentially help you lose belly fat. Vibrant turmeric adds a golden color to the flavorful broth, while cumin and ginger give it a bright, fresh finish. And the best part? This healthy soup recipe takes only 20 minutes, start to finish!
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