Healthy Soup Guide

Healthy Soup Guide: Recipes & Tips

Publish Date June 21, 2024

Soup is a very versatile meal. There are endless possibilities, not only for soup ingredients, but cooking methods too. Today, we’ll cover recipes that are not only full of nutrients, but also showcase different cooking techniques.

Soup Basics

Soups come in several variations, some more liquid-forward, and others packed with vegetables, fiber-rich grains and proteins. All soups can be made nutrient-dense by focusing on 1 guideline - include at least 3 food groups. Here are delicious soup recipes that follow this idea.

Slow Cooker Sweet Potato and Chickpea Chili Recipe

This vegetarian chili is so easy. Simply dump everything into a slow cooker and let it do the work. The tender sweet potato adds a hint of sweetness and pairs deliciously with the pasta and cheese.

Ground Beef and Vegetable Soup Recipe

This is a simple soup that comes together quickly. As with most soups or stews, it tastes even better the second day once the flavors have had time to blend.

30-Minute Vegan Black Bean Pumpkin Soup Recipe

This hearty, filling soup with its comforting pumpkin, vegetable and herb flavors is sure to warm you from head to toe.

Soup Swaps & Additions

You can customize soups based on individualized preferences, like swapping out broths and proteins. Broth swaps can include using low-sodium options that give you more control over the sodium content. If you’d like a vegan option, choose a vegetable broth. Protein swaps include lentils, black beans, chickpea pasta or quinoa in place of meat.

Tasty additions to soup can up the nutrient factor. If you need extra protein, opt for bone broth. For extra variety in your protein AND texture, try nuts or seeds. Top your chili with avocado and quinoa, or add pumpkin seeds or hemp seeds to any soup for extra heart-healthy fats, fiber and protein. Herbs like cilantro, dill, parsley, rosemary and thyme, or spices like turmeric, ginger, garlic, curry and za’atar, can be sprinkled in for extra flavor and antioxidants.

Keeping Soup Simple

A slow cooker or Instapot is your best friend when it comes to making easy soup recipes. You can also opt for fresh or frozen, pre-diced ingredients for a nice soup-making shortcut. We recommend Kroger Brand recipe beginnings Frozen Vegetables for a great addition to any soup.

So now that your pot is simmering with ideas for how to make your soups even more of a nutrient powerhouse, head to Kroger’s recipes and find a new favorite. And for even more nutritious recipes, schedule an appointment with Kroger Health’s registered dietitians or nutrition experts.

Disclaimer: This information is educational only and is not meant to provide healthcare recommendations. Please see a healthcare provider.

More Healthy Soup Recipes

Explore more nutritious soup recipes, selected by our registered dietitians.