Delicious Soup Recipes

Soups are the ideal way to pile in fiber foods - vegetables, whole grains, and beans.

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Easy Veggie Stew

Make it a Full Plate Meal: Serve your vegetable soup for a delicious lunch. An orange would be a refreshing end to your meal.

75% water-fiber foods – onions, carrots, potatoes, celery, garlic, thyme, rosemary, oregano, frozen peas, orange
25% foods – coconut milk

Recipe Note: Use lite coconut milk to reduce the amount of saturated fat.

Chicken and Black Bean Pozole Soup

Make it a Full Plate Meal: Create a pozole soup bar for dinner. Offer chopped tomatoes, bell pepper, cilantro, black beans, avocado, and olives as toppings, and watch each family member create their own variation of the soup. It’s perfect for picky eaters.

75%water-fiber foods – onions, garlic, black beans, tomatoes, bell pepper, cilantro, avocado, radishes, jalapenos, olives
25% foods – chicken, hominy, tortilla strips

Butternut Squash Soup

Make it a Full Plate Meal: Serve your creamy soup topped with roasted chickpeas for a bit of crunch.

75% water-fiber foods – carrots, butternut squash, celery, onion, garlic, lightly roasted chickpeas
25% foods – olive oil

Vegetable Wild Rice Soup

Make it a Full Plate Meal: Serve your wild rice soup when you're looking for a comforting meal. An apple will be a delicious way to start or end the meal.

75% water-fiber foods – wild rice, baby bella mushrooms, garlic, carrots, celery, sweet potato, onion, kale, apple
25% foods – coconut milk

Recipe Note: Use lite coconut milk to reduce the amount of saturated fat.

Zucchini Soup

Make it a Full Plate Meal: Serve your soup with a chunk of your favorite bread. I recommend a whole wheat bread for a healthier 25% choice on your plate.

75% water-fiber foods – onions, garlic, celery, zucchini, carrots, white beans
25% foods – whole wheat bread

👉 Water-fiber foods are 75% zone foods – whole, unprocessed fruits, vegetables, beans and cooked whole grains.