Soups and stews with fibre & variety

One pot, lots of plants: the soups and stews here bring fibre from beans, peas, lentils, cabbage and root veg, some also sauerkraut. They are chosen with our “Fibre & variety” score, with at least 8 out of 10 points.

Soups and stews with fibre & variety

• Vegan Mediterranean lentil soup with turmeric and lemon – 380 kcal
• Turkish lentil soup (mercimek) – 250 kcal
• Vegan Moroccan harira soup with lentils and chickpeas – 340 kcal
• High-protein Mediterranean lentil stew with feta – 380 kcal
• Carrot and ginger soup – 150 kcal
• Vegan bread soup from stale bread with onions and marjoram – 244 kcal
• Vegan sweet potato stew – 360 kcal
• Vegan white cabbage and bean stew with caraway and potatoes – 323 kcal
• Vegan cream of parsnip and chestnut soup – 340 kcal
• Creamy squash soup with chickpeas – 350 kcal
• Vegan lentil and sweet potato stew – 380 kcal
• Vegan beetroot soup with horseradish – 200 kcal
• Vegan tomato and lentil stew – 310 kcal
• Potato and carrot soup with smoked tofu – 350 kcal
• Vegan avocado and pea soup with mint – 340 kcal
• West African sweet potato and peanut stew – 380 kcal
• Vegan lentil and carrot stew – 350 kcal
• Tuscan white bean stew – 320 kcal
• Gluten-free lentil stew with savoy cabbage and potatoes – 370 kcal
• Quick tomato and lentil soup – 280 kcal
• Pea soup with mint – 200 kcal
• Red lentil soup with carrots – 340 kcal
• Vegan lentil and coconut stew – 410 kcal
• Vegan kimchi miso soup – 220 kcal

Frequently asked questions

Which soups have lots of fibre?

Stews with beans, peas, lentils or chickpeas, plus cabbage, root veg and pearl barley. Each recipe shows how much fibre a serving has.

How are the recipes chosen?

With our “Fibre & variety” score, with at least 8 out of 10 points. Points come from fibre per serving, lots of different plants, pulses, oats and fermented ingredients like yoghurt, kefir or sauerkraut; ready-made products take points away. On top of that: a soup or stew.

Can I make the soups ahead?

Yes. Most soups and stews keep for two to three days in the fridge and freeze well in portions. Add fresh herbs, nuts and seeds just before serving.

How do I eat more fibre without it pinching?

Slowly – about 5 g more per week – and drink enough. Rinse tinned pulses well, and soak chia and linseed overnight.

Related ideas

• Quick dinners with fibre & variety
• Breakfast with fibre & variety
• High-fibre lunch and dinner
• Healthy soups and stews
• Stew recipes: lentils, kale and chickpeas
• Blue Zones-style soups and stews

Plan and calculate

• Fibre & variety meal plan