Fiber-Rich Soup Recipes

Dust off your slow cooker or take out your Instant Pot because soup season is in full swing. You can pack a lot of water-fiber foods in soups, including a variety of vegetables. Vegetables are packed with vitamins, minerals, phytonutrients and fiber. This week, we're sharing five soups to help you add more vegetables to your routine.

Want to receive more meal ideas like this in your email inbox? Sign up for the free Full Plate Living Membership now.

Lentil Soup

Make it a Full Plate Meal: Serve your lentil soup with a slice of your favorite bread.

75% water-fiber foods – lentils, onions, carrots, celery, garlic, potatoes, sweet potatoes, diced tomatoes, crushed tomatoes
25% foods – oil, whole grain bread

Recipe Note: Use only 1 tablespoon of olive oil and water if needed to soften the vegetables to cut 48g of fat and 360 calories from your recipe.

Vegetable Posole Soup

Make it a Full Plate Meal: Top your soup base with all the 75% toppings you like. For your 25% part of the plate, add in a few more tortilla strips or your favorite shredded meat.

75%water-fiber foods – zucchini, squash, carrots, onion, black beans, avocado, green onions, olives, cabbage, radishes
25% foods – hominy, tortilla strips

Blak Bean Butternut Squash Soup

Make it a Full Plate Meal: Use lite coconut milk and omit coconut oil to reduce the amount of saturated fat,. Instead, saute veggies in water and serve your soup with a side of your favorite cornbread as your 25%.

75% water-fiber foods – black beans, butternut squash, collards, onion, red bell pepper, garlic, green onions, thyme
25% foods – coconut milk, cornbread

Chicken Barley Soup

Make it a Full Plate Meal: Serve your chicken barley soup for lunch or dinner. A handful of berries would be a nice sweet treat afterward. If you don't eat meat, use chickpeas to replace the chicken, or cook mushrooms with the onions for a mushroom barley variety of this soup (directions in the recipe).

75% water-fiber foods –barley, carrots, onion celery, chickpeas, mushrooms, berries
25% foods – chicken

Creamy White Bean Soup

Make it a Full Plate Meal: Serve your creamy white bean soup with your favorite soup crackers for a warm meal. Feel free to #PowerUp with a favorite fruit - an orange would be refreshing.

75% water-fiber foods – white beans, potatoes, celery, carrots, garlic, kale, orange
25% foods – coconut milk

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

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

Full Plate Living is a small-step approach with big health outcomes. It's provided as a free service of Ardmore Institute of Health.

Learn More