25 Healthy Soup Recipes: Soups, Stews & Chilis | Joy Bauer

You say “po-tay-to,” I say “po-tah-to”… but we can all agree this soup is deelish! Leeks get sautéed until sweet and tender, then simmered with potatoes and blended velvety smooth. Short ingredient list, big comforting reward. Want a little smoky crunch?Crumble some bacon on top.

This is what Thanksgiving tastes like in a bowl! Sweet butternut squash and carrots simmer with a touch of cinnamon. That pretty orange color means beta-carotene, which your body converts to vitamin A for healthy eyes, skin, and immunity. Make it ahead as a holiday starter, or enjoy it as an easy weekday lunch.

White beans stand in for the heavy cream and cheese, so you get the same velvety texture with just 100 calories, 6 grams of protein, and 6 grams of fiber per cup. A swirl of Greek yogurt adds even more protein. Pair it with oven-roasted salmon for a complete, scrumptious dinner.

Calling all garlic lovers: there are 22 cloves in this pot! Roasting mellows the tomatoes and garlic into something deeply sweet, and a splash of light coconut milk makes it rich and silky without any dairy. Keep crusty whole-grain bread nearby for dunking!

Pantry staples, meet comfort food! Some of the corn and potatoes get blended right into the broth, turning it thick and creamy without a drop of milk or butter. The rest stay chunky, so every spoonful has a little of both. Add a pinch of cayenne for a gentle kick or smoked paprika for subtle smokiness. Ready in 30 minutes, and easy to make vegan with veggie broth.

My go-to “food cure” for a nasty winter cold! Tender chicken breast and whole-grain noodles mingle with carrots, celery, and parsnips in a savory, crave-worthy broth. The parsnips are my twist on the classic, adding a subtle sweetness and an extra dose of veggies to sneak in more fiber. One bowl will cheer up even the worst case of the sniffles.

Think of it as chicken noodle’s zesty bestie. A big squeeze of lemon brightens the broth, so every spoonful tastes like sunshine on a gray day. My family requests this one constantly!

Ready to warm your bones? This soup has your back. It’s loaded with a rainbow of veggies, tender shredded chicken, and cannellini beans for staying power. Want it heartier? Stir in cooked pasta… eater’s choice!

Inspired by the eating patterns of the world’s longest-lived people, this soup truly earns its name. It’s packed with nine superstar ingredients, from beans and kale to broccoli and cauliflower, and each cup delivers 6 grams of gut-loving fiber plus 6 grams of protein. Want it heartier? Brown a pound of lean ground turkey or chicken right after the onions and garlic.

Proof that plant-based can feel totally indulgent. Some chickpeas stay whole for texture, and the rest get blended into a naturally creamy base. Cumin, ginger, cinnamon, and coriander make your whole kitchen smell incredible. Want to take it up a notch? Try my Moroccan-Spiced Chicken Stew!

NINE superfoods in one pot! Carrots, celery, green beans, kale, cannellini beans, and whole-grain pasta simmer in a rich tomato broth with thyme, rosemary, and bay leaves. Every cup serves up 8 grams of fiber and 6 grams of plant protein, plus a big dose of leafy greens… and I promise, it does NOT taste like health food. It tastes like a big, hearty hug.

One of my oldest tricks: start dinner with a bowl of veggie soup. It takes the edge off your hunger, so you naturally eat less of the heavier stuff that follows. Choose one of three seasoning combos, make a big pot on Sunday, and you’re set for the week.

Brown lentils, sweet potato (skin on for extra fiber!), carrots, spinach, and tomatoes simmer with cumin, coriander, thyme, and a squeeze of lemon. A 2-cup bowl delivers 14 grams of protein and an impressive 16 grams of fiber. Blend part of the pot for a creamier texture. Vegan and freezer-friendly, too!

This takeout classic was SO fun to recreate. Shiitakes, tofu, bamboo shoots, and water chestnuts swim in a peppery, vinegary broth, with ribbons of egg for extra protein. Ready in about 25 minutes… faster than delivery!

Your gut is like a garden, and fermented foods help it thrive. Miso is made from fermented soybeans, so every sip is a little love note to your belly bugs. Pro tip: stir in the miso at the very end, off the heat, to help protect those live cultures.

Fire-roasted tomatoes give the broth a subtle smokiness, and sweet bell peppers, carrots and onions simmer with tender chicken until every spoonful is rich and savory. Finish with creamy avocado, fresh cilantro, and a squeeze of lime to wake it all up. Feeling ambitious? Top it with homemade tortilla strips that are baked, not fried, for the ultimate crunch.

A Bauer house staple and a beautiful “marriage” of mini turkey meatballs, tender greens and broth. Parmesan gives the meatballs a savory boost, and a big handful of spinach goes in at the end. Thirty minutes, one pot… happily ever after!

Lean ground turkey, kidney beans, and your favorite jarred salsa. That’s it! It’s on the table in 10 minutes with 23 grams of protein per cup. Going meatless? Swap in veggie crumbles, lentils, or extra beans.

Sweet meets smoky! Butternut squash, black beans, fire-roasted tomatoes and shredded chicken simmer with cumin, smoked paprika and a pinch of cinnamon. Shortcut: rotisserie chicken works great. The recipe makes about 14 cups, so plan on leftovers –yay!

Two surprise ingredients: cocoa powder and cinnamon. They add a mysterious depth nobody can quite name. Pumpkin puree makes it thick and velvety, and with turkey, white beans and spinach, each 2-cup bowl packs 27 grams of protein. Don’t tell the pumpkin skeptics what’s in it… just let them taste.

Load it up in the morning, come home to dinner. Chicken breast, black and kidney beans, corn, red bell pepper, and tomatoes simmer low and slow with cumin, chili powder and oregano. That’s 32 grams of protein per serving! Eat it by the bowl or pile it onto loaded nachos or slider buns.

All that Buffalo wing flavor, minus the deep fryer. Lean ground chicken or turkey simmers with hot sauce, carrots and celery, then gets a dollop of whipped blue cheese topping made with light sour cream or Greek yogurt. Stovetop and slow cooker directions included.

No meat, no problem! Black, pinto, and kidney beans team up with peppers and carrots for a vegan bowl filled with fiber and protein. I like mine fired up with jalapeños, but you’re the boss of the heat.

Ridiculously easy to prep. Ladle a steamy bowl and then top with light sour cream or Greek yogurt, cilantro, avocado and salsa, then curl up on the couch. Fuzzy slippers optional… but highly recommended.