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Photo: Photography / Brie Passano, Styling / Sammy Mila / Holly Raibikis
Enjoy a comforting and creamy soup for lunch or dinner with one of these healthy recipes. Featuring nutritious ingredients like veggies, lean protein, healthy fats and legumes, these cozy soups can fit seamlessly into one of thehealthiest eating patterns around: theMediterranean diet. Recipes like our Creamy Chicken, Vegetable & Sun-Dried Tomato Soup and Lobster & Corn Chowder are delicious, warming and balanced bowls you’ll want to make again and again.
01of 21Creamy Wild Rice & Mushroom SoupView RecipeMushrooms add earthiness and umami flavor in this creamy, one-pot soup recipe. This vegetarian soup will thicken as it sits, so be mindful that the consistency may change when you’re done cooking.
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Creamy Wild Rice & Mushroom Soup
View Recipe
Mushrooms add earthiness and umami flavor in this creamy, one-pot soup recipe. This vegetarian soup will thicken as it sits, so be mindful that the consistency may change when you’re done cooking.
02of 21Pumpkin Curry SoupView RecipeThis easy soup recipe mixes in allspice, curry powder, spicy chiles and ginger to give this pumpkin curry soup a Jamaican feel. While habanero is traditional, jalapeños provide a mellower kick.
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Pumpkin Curry Soup
This easy soup recipe mixes in allspice, curry powder, spicy chiles and ginger to give this pumpkin curry soup a Jamaican feel. While habanero is traditional, jalapeños provide a mellower kick.
03of 21Creamy Chicken, Vegetable & Sun-Dried Tomato SoupView RecipePhotography / Brie Passano, Styling / Sammy Mila / Holly RaibikisThis creamy soup is packed with vegetables, including zucchini and carrots. Precooked chicken saves time and energy, so you can make this cozy soup on a busy weeknight, or any day when it’s cold out.
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Creamy Chicken, Vegetable & Sun-Dried Tomato Soup
Photography / Brie Passano, Styling / Sammy Mila / Holly Raibikis
This creamy soup is packed with vegetables, including zucchini and carrots. Precooked chicken saves time and energy, so you can make this cozy soup on a busy weeknight, or any day when it’s cold out.
04of 21Turkey & Wild Rice Soup with VegetablesView RecipeThanksgiving turkey leftovers have never been so delicious. Wild rice adds a nutty flavor–plus extra protein and fiber–to this creamy, hearty soup. Try this easy, healthy turkey recipe to help you use your holiday extras.
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Turkey & Wild Rice Soup with Vegetables
Thanksgiving turkey leftovers have never been so delicious. Wild rice adds a nutty flavor–plus extra protein and fiber–to this creamy, hearty soup. Try this easy, healthy turkey recipe to help you use your holiday extras.
05of 21Creamy Tomato Soup with TortelliniView RecipeIf you’re a fan of the classic dipping duo of toasty grilled cheese and tomato soup, then you’ll want to try this combo. Cheese-filled pasta floating in an earthy tomato base gives you that same creamy and delicious mashup without all the crumbs. This family-friendly tomato tortellini soup is popular with kids, but adults will love it too, for both its flavor and less than 30 minutes of active cook time.
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Creamy Tomato Soup with Tortellini
If you’re a fan of the classic dipping duo of toasty grilled cheese and tomato soup, then you’ll want to try this combo. Cheese-filled pasta floating in an earthy tomato base gives you that same creamy and delicious mashup without all the crumbs. This family-friendly tomato tortellini soup is popular with kids, but adults will love it too, for both its flavor and less than 30 minutes of active cook time.
06of 21Lobster & Corn ChowderView RecipeThe trick to making this healthy lobster chowder recipe have tons of rich flavor is to start with great fish stock. (The best is often in the freezer case at the supermarket.) Then cook the lobsters in the stock to intensify its flavor. There is no flour added in this healthy soup, so it’s lighter than a typical creamy chowder–plus it’s gluten-free.
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Lobster & Corn Chowder
The trick to making this healthy lobster chowder recipe have tons of rich flavor is to start with great fish stock. (The best is often in the freezer case at the supermarket.) Then cook the lobsters in the stock to intensify its flavor. There is no flour added in this healthy soup, so it’s lighter than a typical creamy chowder–plus it’s gluten-free.
07of 21Creamy White Bean SoupView RecipeCaitlin BenselThis light, creamy white bean soup recipe is richly flavored thanks to plenty of beans, veggies and Parmesan cheese.
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Creamy White Bean Soup
Caitlin Bensel
This light, creamy white bean soup recipe is richly flavored thanks to plenty of beans, veggies and Parmesan cheese.
08of 21Easy Chicken & Broccoli SoupView RecipeJennifer CauseyThis easy chicken and broccoli soup is creamy and luscious, but still light. The broccoli florets absorb the creamy soup base, while the chicken stays tender. This is the perfect soup to make on a busy weeknight when you have leftover roast chicken or rotisserie chicken on hand. While the recipe calls for chicken breasts, if thighs are what you have on hand, feel free to use those.
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Easy Chicken & Broccoli Soup
Jennifer Causey
This easy chicken and broccoli soup is creamy and luscious, but still light. The broccoli florets absorb the creamy soup base, while the chicken stays tender. This is the perfect soup to make on a busy weeknight when you have leftover roast chicken or rotisserie chicken on hand. While the recipe calls for chicken breasts, if thighs are what you have on hand, feel free to use those.
09of 21Cauliflower Soup with Smoked GoudaView RecipeThis healthy cauliflower soup recipe gets its great flavor from two smoked ingredients–paprika and Gouda. A hearty serving of crunchy croutons makes it filling.
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Cauliflower Soup with Smoked Gouda
This healthy cauliflower soup recipe gets its great flavor from two smoked ingredients–paprika and Gouda. A hearty serving of crunchy croutons makes it filling.
10of 21Cream of Mushroom & Barley SoupView RecipeThis sophisticated take on creamy mushroom soup is rich with earthy porcini mushrooms and has the added goodness of whole-grain barley.
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Cream of Mushroom & Barley Soup
This sophisticated take on creamy mushroom soup is rich with earthy porcini mushrooms and has the added goodness of whole-grain barley.
11of 21Alaskan Cod ChowderView RecipeIn this healthy fish chowder recipe, heavy cream is replaced with milk and flour-thickened fish (or seafood) broth and we keep sodium amounts reasonable with lower-sodium broth. By making your own homemade fish chowder, you’ll save up to 300 calories, 20 grams of saturated fat and 500 milligrams of sodium per serving compared to many store-bought or restaurant chowders.
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Alaskan Cod Chowder
In this healthy fish chowder recipe, heavy cream is replaced with milk and flour-thickened fish (or seafood) broth and we keep sodium amounts reasonable with lower-sodium broth. By making your own homemade fish chowder, you’ll save up to 300 calories, 20 grams of saturated fat and 500 milligrams of sodium per serving compared to many store-bought or restaurant chowders.
12of 21Chicken MulligatawnyView RecipeMulligatawny, which literally means “pepper water,” is an English interpretation of an Indian dish. It has seemingly limitless versions, but most have curry and a bit of chicken. We’ve added tart Granny Smith apples, plenty of spice and a touch of coconut milk.
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Chicken Mulligatawny
Mulligatawny, which literally means “pepper water,” is an English interpretation of an Indian dish. It has seemingly limitless versions, but most have curry and a bit of chicken. We’ve added tart Granny Smith apples, plenty of spice and a touch of coconut milk.
13of 21Creamy Roasted Cauliflower SoupView RecipeAntonis AchilleosThis roasted cauliflower soup recipe is the perfect balance of texture and flavor. Lemon juice adds brightness while crushed red pepper adds a touch of heat. Toasted nuts bring a bit of crunch to this creamy soup.
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Creamy Roasted Cauliflower Soup
Antonis Achilleos
This roasted cauliflower soup recipe is the perfect balance of texture and flavor. Lemon juice adds brightness while crushed red pepper adds a touch of heat. Toasted nuts bring a bit of crunch to this creamy soup.
14of 21Creamy Mushroom & Spinach Soup with Wild RiceView RecipeMarty BaldwinPacked with vegetables, this creamy soup comes together easily for a warming meal. Wild rice adds a boost of protein and fiber, but you could substitute another whole grain like brown rice or barley, if you prefer.
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Creamy Mushroom & Spinach Soup with Wild Rice
Marty Baldwin
Packed with vegetables, this creamy soup comes together easily for a warming meal. Wild rice adds a boost of protein and fiber, but you could substitute another whole grain like brown rice or barley, if you prefer.
15of 21Roasted Cauliflower & Potato Curry SoupView RecipeKarla ConradIn this healthy cauliflower soup recipe, roasting the cauliflower first adds depth and prevents the florets from turning to mush. A little tomato sauce and coconut milk give the broth a rich, silky texture. Serve with a dollop of sour cream or yogurt, if desired.
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Roasted Cauliflower & Potato Curry Soup
Karla Conrad
In this healthy cauliflower soup recipe, roasting the cauliflower first adds depth and prevents the florets from turning to mush. A little tomato sauce and coconut milk give the broth a rich, silky texture. Serve with a dollop of sour cream or yogurt, if desired.
16of 21Creamy Peanut Soup with SageView RecipeAli RedmondThis creamy peanut soup lets the flavor of the peanuts truly shine, and fresh sage adds a nice autumnal flavor. While we often call for natural peanut butters in our recipes, they’re not recommended here, as they can make the soup gritty and oily.
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Creamy Peanut Soup with Sage
Ali Redmond
This creamy peanut soup lets the flavor of the peanuts truly shine, and fresh sage adds a nice autumnal flavor. While we often call for natural peanut butters in our recipes, they’re not recommended here, as they can make the soup gritty and oily.
17of 21Cream of Turkey & Wild Rice SoupView RecipeGot leftover cooked chicken or turkey? Cook up a pot of soup! This low-sodium soup recipe is a healthier twist on a classic creamy turkey and wild rice soup that hails from Minnesota. Serve with a crisp romaine salad and whole-grain bread.
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Cream of Turkey & Wild Rice Soup
Got leftover cooked chicken or turkey? Cook up a pot of soup! This low-sodium soup recipe is a healthier twist on a classic creamy turkey and wild rice soup that hails from Minnesota. Serve with a crisp romaine salad and whole-grain bread.
18of 21Potato, Leek & Asparagus SoupView RecipeCharlotte & Johnny AutryRather than tossing your potato peels, asparagus stalks and leek tops, cook them down into this soup instead. Once tender, they’ll blend right in. Plus, they contain prebiotic fiber to help feed the good bugs in your gut. We reserve the asparagus tips to pan-fry with peas for a bright green garnish.
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Potato, Leek & Asparagus Soup
Charlotte & Johnny Autry
Rather than tossing your potato peels, asparagus stalks and leek tops, cook them down into this soup instead. Once tender, they’ll blend right in. Plus, they contain prebiotic fiber to help feed the good bugs in your gut. We reserve the asparagus tips to pan-fry with peas for a bright green garnish.
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Butternut Squash Soup with Avocado & Chickpeas
20of 21Tilapia Corn ChowderView RecipeThis light soup is a great way to slip fresh corn (and tilapia, of course!) into your late-summer menu. Make it a meal: Enjoy with a mixed green salad and oyster crackers.
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Tilapia Corn Chowder
This light soup is a great way to slip fresh corn (and tilapia, of course!) into your late-summer menu. Make it a meal: Enjoy with a mixed green salad and oyster crackers.
21of 21Curried Parsnip & Apple SoupView RecipeThis creamy parsnip and apple soup recipe has amazing flavor from the combination of curry powder, coriander, cumin and ginger. Be sure to use fresh curry powder when making this soup. Not sure if yours is fresh? Open the jar: the aroma should meet your nose immediately. Serve with flatbread or whole-wheat rolls.
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Curried Parsnip & Apple Soup
This creamy parsnip and apple soup recipe has amazing flavor from the combination of curry powder, coriander, cumin and ginger. Be sure to use fresh curry powder when making this soup. Not sure if yours is fresh? Open the jar: the aroma should meet your nose immediately. Serve with flatbread or whole-wheat rolls.
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