Healthy soups and stews

A healthy soup has plenty of veg and some protein from lentils, beans, chicken or tofu – that turns it into a filling meal rather than a starter. Here you’ll find creamy soups, clear broths and stews. Many of them are easy to make ahead and freeze.

All soups and stews

• Vegan Mediterranean lentil soup with turmeric and lemon – 380 kcal
• Moroccan chickpea stew – 350 kcal
• Turkish lentil soup (mercimek) – 250 kcal
• Low-carb bone broth vegetable soup with turmeric – 220 kcal
• High-protein Mediterranean lentil stew with feta – 380 kcal
• Creamy tomato and coconut soup with tofu – 400 kcal
• Vietnamese pho bo (beef noodle soup) – 380 kcal
• Carrot and ginger soup – 150 kcal
• High-protein chicken soup with vegetables – 280 kcal
• Mild oat and chicken stew with parsnip – 340 kcal
• Keto egg drop soup with chicken bone broth and ginger – 334 kcal
• High-protein lasagne soup with beef mince and ricotta – 521 kcal
• Vegan bread soup from stale bread with onions and marjoram – 244 kcal
• Asian rice noodle soup – 320 kcal
• Low-carb Thai chicken and coconut soup (tom kha gai) – 380 kcal
• Gluten-free beetroot soup with horseradish cream – 220 kcal
• Pepper and chicken stew – 350 kcal
• Thai tom kha gai soup – 350 kcal
• Vegan sweet potato stew – 360 kcal
• Savoury vegan lentil and vegetable stew – 390 kcal
• Vegan white cabbage and bean stew with caraway and potatoes – 323 kcal
• Vegan Moroccan harira soup with lentils and chickpeas – 340 kcal
• Vegan chickpea and spinach stew with potatoes – 360 kcal
• Hearty meatball and courgette noodle soup – 290 kcal

Frequently asked questions

How long does soup keep in the fridge?

Usually 2 to 3 days if cooled quickly and covered. To freeze it, divide it into portions; frozen, it keeps for several months.

Which soups are good for winter?

Winter soups with seasonal veg: squash, parsnips, beetroot, leeks or cabbage, ideally with lentils or beans for extra protein. Stews with swede or savoy cabbage make a filling main meal.

Related ideas

• Healthy squash and pumpkin recipes for autumn
• Lentil recipes: dal, soup, salad and more
• Low-carb dinners: light and filling
• Healthy autumn recipes
• Healthy winter recipes
• Stew recipes: lentils, kale and chickpeas
• Low-histamine soups and stews
• Low-FODMAP soups and stews
• Filling recipes under 450 calories