Healthy Recipes Soup 20 High-Fiber, High-Protein Soup Recipes for Dinner By Dillon Evans Dillon Evans Dillon Evans fell in love with cooking at a very young age. He remembers the novel experiences of microwaving a bowl of oatmeal without his parents' permission and asking to make his mother's morning pot of coffee. These moments became catalysts for his interest in cooking and baking. EatingWell's Editorial Guidelines Published on October 23, 2023 Reviewed by Dietitian Jessica Ball, M.S., RD Reviewed by Dietitian Jessica Ball, M.S., RD Jessica Ball, M.S., RD, is nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines Trending Videos Close this video player If you want to eat a comforting soup for dinner that will keep you full for the rest of the night, make any one of these recipes. They’re packed with at least 15 grams of protein and 8 grams of fiber per serving, which can help you stay full for longer and might even help increase your quality of sleep over time. Plus, the nutrients in your bowl will come from ingredients like chicken, beans and squash to give your meal a boost of natural flavor. Recipes like our Slow-Cooker Chicken & White Bean Stew and Red Lentil Soup with Saffron are some of the most delicious and satisfying ways to enjoy a bowl soup at dinnertime. 01 of 20 Slow-Cooker Chicken & White Bean Stew This load-and-go slow-cooker chicken recipe is perfect for a busy weeknight dinner. Serve this Tuscan-inspired dish with crusty bread, a glass of Chianti and a salad. View Recipe 02 of 20 Pea Soup This simple pea soup recipe makes an elegant start to a spring meal. It's also a great way to use frozen vegetables when the produce section is looking bleak. View Recipe 03 of 20 Slow-Cooker Creamy Lentil Soup Freezer Pack Prep the ingredients for this soup months in advance for a total hands-off meal that's ready when you are. Vegetarian lentils and vegan coconut milk make this soup creamy and pack in plenty of plant-based protein and a hearty amount of fiber. To keep it vegan, opt for vegetable broth instead of chicken broth. View Recipe 04 of 20 Red Lentil Soup with Saffron Jacob Fox This hearty red lentil soup uses spices common in Persian cuisine: turmeric, cumin and saffron. Enjoy it with a warm baguette or steamed rice. View Recipe 05 of 20 Instant Pot Lentil Soup This Instant Pot lentil soup is quick enough to prepare when you get home from work for an easy weeknight dinner. This vegetarian soup recipe is full of aromatic vegetables, brown lentils and fresh spinach. A splash of balsamic vinegar brightens the flavor, and a garnish of radish and parsley gives this comforting soup a fresh finish. View Recipe 06 of 20 Bean & Beef Taco Soup This taco soup is filled with quintessential taco ingredients and flavors—from two types of hearty beans, to corn and ground beef—but it's the toppings that really make this soup stand out. Better yet, this healthy soup is easy to make and leftovers freeze beautifully for later. View Recipe 07 of 20 Winter Minestrone This version of the Italian classic vegetable and bean soup is made in the slow cooker and mixes in flavorful sausage and squash. Use any variety of winter squash. View Recipe 08 of 20 Chicken Soup with Recaito & Potatoes This hearty chicken soup builds flavor quickly, thanks to store-bought recaito, a cooking base made from culantro, onions, sweet peppers and garlic. Each bite is packed with veggies, including potatoes, carrots and red bell pepper. Lime juice finishes the dish to add brightness. View Recipe 09 of 20 Split Pea Soup with Chorizo For this easy slow-cooker split pea soup, look for raw smoky, spicy chorizo. If you can't find raw chorizo, Italian sausage or merguez makes a fine substitute. View Recipe 10 of 20 Slow-Cooker Borscht Borscht is an Eastern European soup that typically features beets as a prominent ingredient, thus the resulting dish has a purple-red color. Our slow-cooker rendition is literally beefed up with brisket and showcases whole-grain rye berries, a source of fiber. View Recipe 11 of 20 Butternut Squash Soup with Avocado & Chickpeas Jazz up a can of soup by adding protein with chickpeas and flavor with curry powder. Stir in a little Greek yogurt to make it creamy. View Recipe 12 of 20 Slow-Cooker Split Pea Soup with Garlicky Croutons Fans of split pea soup will go crazy for bowls of this version that requires almost no hands-on time. If you sop up every last drop of this slow-cooker split pea soup, fantastic; if you have leftovers, even better--it might just be tastier the next day once the flavors have melded. Garnish with fresh thyme sprigs, if desired. View Recipe 13 of 20 Easy Chipotle Chili Caitlin Bensel Refried beans and tomatoes provide a thick base to this easy vegetarian chili. Frozen vegetables keep prep to a minimum. Enchilada sauce and chipotle peppers in adobo work as a "chili starter" with lots of flavor and spices built in. This recipe uses part of a can of refried beans—serve the rest alongside eggs for breakfast, use them in a taco for lunch or add them to a dip for chips anytime. This healthy chili also keeps well in the fridge or freezer. View Recipe 14 of 20 Sichuan Ramen Cup of Noodles with Cabbage & Tofu The Sichuan province in the southwestern corner of China is known for its fiery dishes. Here, the richness of tahini tempers the spicy chile paste in this cup-of-noodles-style mason jar soup recipe. You can grind the Sichuan peppercorns in a spice grinder or mortar and pestle, or crush them with the bottom of a heavy skillet. View Recipe 15 of 20 Red Pea Soup Jason Donnelly In this installment of Diaspora Dining, Jessica B. Harris' series on foods of the African diaspora, the author and historian shares her recipe for a soup starring kidney beans. Called red peas in Jamaica, this ingredient connects this Jamaican soup with Africa's Caribbean diaspora. View Recipe 16 of 20 Winter Vegetable Dal This southern-Indian-inspired vegetable dal recipe is rich and creamy thanks to light coconut milk and gets bright flavor from spice-infused coconut oil. Serve with flatbread or naan. View Recipe 17 of 20 Swedish Yellow Split Pea Soup with Ham This yellow split pea soup has fresh ginger to give it a bright flavor. Use the best ham you can find to get the most flavor. View Recipe 18 of 20 Slow-Cooker Chicken & Chickpea Soup The only things better than healthy dinner ideas are easy healthy dinner ideas. This set-it-and-forget-it slow-cooker soup recipe is just that. It simmers away all day so you come home to a warm and healthy dinner the whole family will love. Using bone-in chicken thighs is the key to making rich soup without adding broth. Plus, if you're also in need of healthy meals on a budget, thighs are less expensive than breasts, and dried chickpeas are a relatively inexpensive and versatile pantry item that's always good to stock up on. View Recipe 19 of 20 Smoky Black Bean & Pepper Soup Unlike many black bean soups, this Cuban-inspired one is pepper-packed and leaves the beans intact for a more interesting texture. It's equally delicious served on its own or over rice. View Recipe 20 of 20 Italian Peasant Soup with Cabbage, Beans & Cheese A well-stocked pantry is a good starting point for making a hearty homemade soup like this one--just add some fresh vegetables, bread and cheese and you've got dinner (and tomorrow's lunch). View Recipe EatingWell.com, October 2023 Was this page helpful? Thanks for your feedback! Tell us why! Other Submit