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.

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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.