16 Healing High-Fiber Soups That Fight Inflammation

Nothing beats a warm bowl of soup when you want comfort food that’s actually good for you. These fiber-rich recipes help reduce inflammation while keeping you satisfied.

Each soup packs vegetables, legumes, and healing spices that work together to nourish your body from the inside out.

01. Garden Veggie Weight-Loss Bowl

This colorful minestrone soup delivers maximum vegetables with minimal calories. Perfect for anyone looking to shed pounds while staying completely satisfied.

Ingredients: 2 cups diced tomatoes, 1 cup chopped carrots, 1 cup diced celery, 1 medium onion (chopped), 2 cups green beans (chopped), 1 cup corn kernels, 4 cups vegetable broth, 2 tablespoons olive oil, 2 cloves garlic (minced), 1 teaspoon dried basil, salt and pepper to taste.

How To Make Garden Veggie Weight-Loss Bowl

1. Heat olive oil in a large pot over medium heat until shimmering. Add chopped onion and cook for 5 minutes until softened and translucent, stirring occasionally to prevent browning.

2. Stir in minced garlic and cook for another minute until fragrant. Add carrots and celery, cooking for 8 minutes until vegetables begin to soften and release their natural sweetness.

3. Pour in vegetable broth and diced tomatoes, bringing mixture to a rolling boil. Add green beans, corn, and dried basil, then reduce heat to medium-low.

4. Simmer uncovered for 20-25 minutes until all vegetables are tender when pierced with a fork. Season with salt and pepper to taste before serving hot.

02. Persian-Style Red Lentil Delight

Aromatic spices like saffron and turmeric transform simple red lentils into an exotic soup. This protein-packed bowl tastes like a warm hug from the Middle East.

Ingredients: 1 cup red lentils (rinsed), 4 cups vegetable broth, 1 medium onion (diced), 3 cloves garlic (minced), 1 teaspoon ground turmeric, 1 teaspoon ground cumin, pinch of saffron threads, 2 tablespoons olive oil, 1 tablespoon tomato paste, salt and pepper to taste.

How To Make Persian-Style Red Lentil Delight

1. Heat olive oil in a large saucepan over medium heat. Add diced onion and sauté for 6-7 minutes until golden and softened, stirring frequently to ensure even cooking.

2. Add minced garlic, turmeric, and cumin to the pan. Cook for 1 minute while stirring constantly until spices become fragrant and coat the onions evenly.

3. Stir in tomato paste and cook for another minute. Add rinsed red lentils and vegetable broth, bringing the mixture to a vigorous boil over high heat.

4. Add saffron threads and reduce heat to low. Simmer covered for 25-30 minutes until lentils are completely tender and beginning to break down.

5. Season with salt and pepper to taste. For a smoother texture, blend half the soup and stir back in before serving.

03. Roasted Cauliflower Curry Comfort Bowl

Roasting cauliflower first creates incredible depth of flavor in this creamy curry soup. Coconut milk adds richness while keeping things completely dairy-free.

Ingredients: 1 large head cauliflower (chopped), 2 medium potatoes (diced), 1 can coconut milk, 2 cups vegetable broth, 1 medium onion (diced), 3 tablespoons tomato sauce, 2 teaspoons curry powder, 1 teaspoon ground ginger, 3 tablespoons olive oil, salt and pepper to taste.

How To Make Roasted Cauliflower Curry Comfort Bowl

1. Preheat oven to 425°F. Toss chopped cauliflower and diced potatoes with 2 tablespoons olive oil, salt, and pepper on a large baking sheet.

2. Roast vegetables for 25-30 minutes until cauliflower is golden brown and potatoes are fork-tender, flipping once halfway through cooking time.

3. Meanwhile, heat remaining olive oil in a large pot over medium heat. Add diced onion and cook for 5 minutes until softened and lightly golden.

4. Stir in curry powder and ginger, cooking for 1 minute until fragrant. Add tomato sauce and cook for another 2 minutes, stirring constantly.

5. Add roasted vegetables, coconut milk, and vegetable broth to the pot. Bring to a boil, then simmer for 15 minutes until flavors meld together beautifully.

04. Spring Pea Elegance

Simple ingredients shine in this refined pea soup that’s perfect for springtime entertaining. Frozen peas work beautifully when fresh ones aren’t available.

Ingredients: 4 cups frozen peas, 3 cups vegetable broth, 1 medium onion (chopped), 2 tablespoons butter, 2 tablespoons fresh mint leaves, 1 tablespoon lemon juice, ½ cup heavy cream, salt and white pepper to taste.

How To Make Spring Pea Elegance

1. Melt butter in a large saucepan over medium heat until foaming. Add chopped onion and cook for 6-8 minutes until completely softened and translucent, stirring occasionally.

2. Add frozen peas and vegetable broth to the pan. Bring mixture to a rolling boil over high heat, then reduce to medium-low and simmer for 10 minutes.

3. Remove from heat and stir in fresh mint leaves. Using an immersion blender, puree soup until completely smooth and velvety, about 2-3 minutes of blending.

4. Stir in heavy cream and lemon juice, then season with salt and white pepper. Reheat gently over low heat for 2-3 minutes before serving warm.

05. Green Goddess Vegan Minestrone

This plant-based minestrone celebrates green vegetables in all their glory. Crispy garlic croutons on top make every spoonful absolutely irresistible.

Ingredients: 1 cup green peas, 1 medium zucchini (diced), 2 cups chopped kale, 1 can cannellini beans, 4 cups vegetable broth, 1 medium onion (diced), 3 cloves garlic (minced), 2 tablespoons olive oil, 1 cup small pasta, salt and pepper to taste.

How To Make Green Goddess Vegan Minestrone

1. Heat olive oil in a large Dutch oven over medium heat. Add diced onion and cook for 5-6 minutes until softened and beginning to turn golden around the edges.

2. Add minced garlic and cook for 1 minute until fragrant. Stir in diced zucchini and cook for 4-5 minutes until slightly softened but still holding its shape.

3. Pour in vegetable broth and bring to a boil. Add pasta and cook according to package directions until al dente, usually 8-10 minutes depending on pasta shape.

4. Add cannellini beans and green peas to the pot. Simmer for 5 minutes until peas are bright green and tender.

5. Stir in chopped kale during the last 2 minutes of cooking until wilted but still vibrant green. Season with salt and pepper before serving hot.

06. Ultimate Veggie-Packed Minestrone

This hearty soup makes enough for a crowd and freezes beautifully for future meals. Think of it as your go-to recipe for using up any leftover vegetables.

Ingredients: 2 cups diced tomatoes, 1 cup chopped carrots, 1 cup diced celery, 1 cup green beans, 1 medium onion (diced), 1 can kidney beans, 6 cups vegetable broth, 2 tablespoons olive oil, 2 cloves garlic (minced), 1 teaspoon dried oregano, salt and pepper to taste.

How To Make Ultimate Veggie-Packed Minestrone

1. Heat olive oil in a large stockpot over medium-high heat. Add diced onion, carrots, and celery, cooking for 8-10 minutes until vegetables begin to soften and onion becomes translucent.

2. Stir in minced garlic and dried oregano, cooking for another minute until fragrant and well distributed throughout the vegetables.

3. Add diced tomatoes, green beans, kidney beans, and vegetable broth to the pot. Bring mixture to a rolling boil over high heat.

4. Reduce heat to medium-low and simmer partially covered for 25-30 minutes until all vegetables are tender and flavors have melded together beautifully.

5. Season with salt and pepper to taste. This soup tastes even better the next day, so don’t hesitate to make it ahead of time.

07. Loaded Stuffed Pepper Soup

All the flavors of classic stuffed peppers in a cozy soup form. Top with cheese and tortilla chips for the ultimate comfort food experience.

Ingredients: 2 large bell peppers (diced), 1 cup cooked brown rice, 1 pound ground turkey, 1 can diced tomatoes, 3 cups beef broth, 1 medium onion (chopped), 2 cloves garlic (minced), 1 teaspoon paprika, ½ cup shredded cheddar cheese, 2 tablespoons olive oil.

How To Make Loaded Stuffed Pepper Soup

1. Heat olive oil in a large pot over medium-high heat. Add ground turkey and cook for 6-8 minutes, breaking it up with a wooden spoon until browned and cooked through.

2. Add chopped onion and diced bell peppers to the pot. Cook for 5-6 minutes until vegetables begin to soften and onion becomes translucent.

3. Stir in minced garlic and paprika, cooking for 1 minute until fragrant. Add diced tomatoes and beef broth, bringing mixture to a boil.

4. Add cooked brown rice and reduce heat to medium-low. Simmer for 15-20 minutes until peppers are tender and flavors have combined perfectly.

5. Ladle into bowls and top with shredded cheddar cheese. Serve immediately while hot with your favorite toppings like sour cream or crushed tortilla chips.

08. Set-and-Forget Slow Cooker Veggie Soup

Just dump everything in the slow cooker and come home to amazing aromas. This low-calorie soup is perfect for meal prep and busy weekdays.

Ingredients: 2 cups mixed frozen vegetables, 1 can diced tomatoes, 1 cup chopped cabbage, 1 medium onion (diced), 4 cups vegetable broth, 1 can white beans, 2 cloves garlic (minced), 1 teaspoon dried thyme, 1 bay leaf, salt and pepper to taste.

How To Make Set-and-Forget Slow Cooker Veggie Soup

1. Add diced onion, minced garlic, chopped cabbage, and frozen vegetables to your slow cooker. Pour in diced tomatoes with their juices and vegetable broth.

2. Stir in white beans, dried thyme, and bay leaf until everything is well combined and evenly distributed throughout the slow cooker.

3. Cover and cook on low heat for 6-8 hours or high heat for 3-4 hours until vegetables are completely tender and flavors have developed.

4. Remove bay leaf before serving and season with salt and pepper to taste. This soup keeps well in the refrigerator for up to 5 days.

09. Italian-Style Hearty Minestrone

This traditional Italian soup combines leeks, beans, and orzo pasta for the ultimate cold-weather comfort food. Fresh Parmesan cheese makes it absolutely perfect.

Ingredients: 1 cup diced leeks, 2 medium potatoes (cubed), 1 can cannellini beans, 1 medium zucchini (diced), 2 cups fresh spinach, ½ cup orzo pasta, 6 cups chicken broth, 2 tablespoons olive oil, grated Parmesan cheese for serving, salt and pepper to taste.

How To Make Italian-Style Hearty Minestrone

1. Heat olive oil in a large Dutch oven over medium heat. Add diced leeks and cook for 5-6 minutes until softened and fragrant, stirring occasionally to prevent browning.

2. Add cubed potatoes and diced zucchini to the pot. Cook for 8-10 minutes until potatoes begin to soften around the edges but still hold their shape.

3. Pour in chicken broth and bring to a rolling boil over high heat. Add orzo pasta and cook according to package directions until al dente.

4. Stir in cannellini beans and cook for 3-4 minutes until heated through and tender. Add fresh spinach during the last minute of cooking until just wilted.

5. Season with salt and pepper to taste. Serve hot with freshly grated Parmesan cheese sprinkled generously over each bowl for authentic Italian flavor.

10. Fat-Burning Cabbage Soup

This satisfying cabbage soup is loaded with colorful vegetables and bold flavors. Make a big batch for healthy lunches and dinners all week long.

Ingredients: 4 cups chopped cabbage, 2 large carrots (sliced), 1 large bell pepper (diced), 1 can diced tomatoes, 1 medium onion (chopped), 4 cups vegetable broth, 2 tablespoons olive oil, 2 cloves garlic (minced), 1 teaspoon dried oregano, salt and pepper to taste.

How To Make Fat-Burning Cabbage Soup

1. Heat olive oil in a large stockpot over medium-high heat. Add chopped onion and sliced carrots, cooking for 6-8 minutes until onion is translucent and carrots begin to soften.

2. Add diced bell pepper and minced garlic to the pot. Cook for 3-4 minutes until pepper softens and garlic becomes fragrant throughout the mixture.

3. Stir in chopped cabbage and dried oregano. Cook for 5 minutes until cabbage begins to wilt and reduce in volume significantly.

4. Add diced tomatoes and vegetable broth, bringing the mixture to a boil over high heat. Reduce heat to medium-low and simmer for 20-25 minutes.

5. Continue cooking until all vegetables are tender and flavors have melded together beautifully. Season with salt and pepper before serving hot in large bowls.

11. Emerald Green Lentil Soup

French green lentils pair beautifully with leafy greens and warm spices in this nutritious soup. The combination creates incredible layers of flavor in every spoonful.

Ingredients: 1 cup French green lentils, 2 cups chopped kale, 1 cup spinach, 1 medium onion (diced), 4 cups vegetable broth, 2 tablespoons olive oil, 2 cloves garlic (minced), 1 teaspoon ground cumin, ½ teaspoon ground coriander, salt and pepper to taste.

How To Make Emerald Green Lentil Soup

1. Heat olive oil in a large pot over medium heat. Add diced onion and cook for 5-6 minutes until softened and beginning to turn golden around the edges.

2. Stir in minced garlic, ground cumin, and ground coriander. Cook for 1-2 minutes until spices are fragrant and well distributed throughout the onion mixture.

3. Add French green lentils and vegetable broth to the pot. Bring to a rolling boil over high heat, then reduce to medium-low heat.

4. Simmer covered for 25-30 minutes until lentils are tender but still hold their shape nicely. Stir occasionally to prevent sticking to the bottom.

5. Add chopped kale and cook for 5 minutes until wilted. Stir in spinach during the last minute until just wilted and bright green. Season with salt and pepper.

12. Mexican-Inspired Vegetarian Pozole

This plant-based version of traditional pozole gets incredible depth from poblano peppers and ancho chile powder. Hominy adds the perfect chewy texture that makes pozole special.

Ingredients: 2 cans hominy (drained), 1 can cannellini beans, 2 poblano peppers (roasted and chopped), 4 cups vegetable broth, 1 medium onion (diced), 3 cloves garlic (minced), 2 teaspoons ancho chile powder, 1 teaspoon dried oregano, 2 tablespoons olive oil, salt to taste.

How To Make Mexican-Inspired Vegetarian Pozole

1. Roast poblano peppers over an open flame or under the broiler until charred on all sides. Place in a paper bag for 10 minutes, then peel, seed, and chop.

2. Heat olive oil in a large Dutch oven over medium heat. Add diced onion and cook for 6-7 minutes until softened and lightly golden.

3. Add minced garlic, ancho chile powder, and dried oregano. Cook for 1 minute while stirring constantly until spices become fragrant and coat the onions evenly.

4. Stir in chopped poblano peppers and cook for 2-3 minutes. Add drained hominy, cannellini beans, and vegetable broth to the pot.

5. Bring to a boil, then reduce heat and simmer for 20-25 minutes until flavors meld together. Season with salt and serve with traditional toppings like shredded cabbage and cilantro.

13. Hearty Slow-Cooker Vegetarian Chili

Fire-roasted tomatoes and sweet potatoes make this vegetarian chili incredibly satisfying. Just 20 minutes of prep time and your slow cooker does all the work.

Ingredients: 2 cans mixed beans, 1 can fire-roasted tomatoes, 2 medium sweet potatoes (cubed), 1 large bell pepper (diced), 1 medium onion (chopped), 3 cloves garlic (minced), 2 tablespoons chili powder, 1 teaspoon ground cumin, 2 cups vegetable broth, lime juice and cilantro for serving.

How To Make Hearty Slow-Cooker Vegetarian Chili

1. Add chopped onion, diced bell pepper, cubed sweet potatoes, and minced garlic to your slow cooker. Sprinkle with chili powder and ground cumin, tossing to coat evenly.

2. Pour in fire-roasted tomatoes with their juices, mixed beans, and vegetable broth. Stir everything together until well combined and spices are distributed throughout.

3. Cover and cook on low heat for 6-8 hours or high heat for 3-4 hours until sweet potatoes are fork-tender and flavors have developed beautifully.

4. Taste and adjust seasonings as needed during the last hour of cooking. The chili should be thick and hearty with tender vegetables throughout.

5. Serve hot with a squeeze of fresh lime juice and chopped cilantro for brightness. This chili tastes even better the next day after flavors have time to meld.

14. Creamy Slow-Cooker Lentil Vegetable Soup

Partially blending this lentil soup creates the perfect creamy-yet-chunky texture that everyone loves. Serve with crackers for the ultimate comfort meal experience.

Ingredients: 1 cup brown lentils, 3 large carrots (sliced), 3 medium potatoes (cubed), 1 medium onion (diced), 4 cups vegetable broth, 2 cloves garlic (minced), 1 teaspoon dried thyme, 1 bay leaf, 2 tablespoons olive oil, salt and pepper to taste.

How To Make Creamy Slow-Cooker Lentil Vegetable Soup

1. Add brown lentils, sliced carrots, cubed potatoes, and diced onion to your slow cooker. Pour in vegetable broth and add minced garlic, dried thyme, and bay leaf.

2. Stir everything together until well combined. Cover and cook on low heat for 6-7 hours until lentils are tender and vegetables are easily pierced with a fork.

3. Remove bay leaf and carefully transfer about half of the soup to a blender. Blend until completely smooth and creamy, about 1-2 minutes of blending.

4. Pour the blended mixture back into the slow cooker and stir to combine with the remaining chunky soup. This creates the perfect creamy-chunky texture.

5. Stir in olive oil and season with salt and pepper to taste. Let stand for 5 minutes before serving to allow flavors to settle and soup to thicken slightly.

15. Quick Instant Pot Lentil Soup

This pressure cooker lentil soup comes together in minutes for busy weeknight dinners. Fresh spinach and balsamic vinegar add brightness to every bowl.

Ingredients: 1 cup brown lentils, 2 medium carrots (diced), 1 medium onion (chopped), 2 cups fresh spinach, 4 cups vegetable broth, 3 cloves garlic (minced), 2 tablespoons olive oil, 1 tablespoon balsamic vinegar, 1 teaspoon dried oregano, salt and pepper to taste.

How To Make Quick Instant Pot Lentil Soup

1. Set Instant Pot to sauté mode and heat olive oil. Add chopped onion and diced carrots, cooking for 4-5 minutes until onion begins to soften and become translucent.

2. Add minced garlic and dried oregano, stirring for 1 minute until fragrant. Press cancel to stop sauté mode and prevent burning.

3. Add brown lentils and vegetable broth to the pot, stirring to combine. Secure lid and set valve to sealing position. Cook on high pressure for 12 minutes.

4. Allow natural pressure release for 10 minutes, then quick release remaining pressure. Carefully remove lid and stir in fresh spinach until wilted and bright green.

5. Stir in balsamic vinegar and season with salt and pepper to taste. The soup should be thick and hearty with tender lentils throughout each serving.

16. Bright Lemony Lentil Soup with Collards

No broth needed for this flavor-packed lentil soup that builds richness from browned bits and aromatic spices. Ground coriander adds a lovely floral note that pairs perfectly with lemon.

Ingredients: 1 cup red lentils, 3 cups chopped collard greens, 1 medium onion (diced), 3 cloves garlic (minced), 4 cups water, 3 tablespoons olive oil, 1 teaspoon ground coriander, juice of 1 lemon, 1 teaspoon salt, black pepper to taste.

How To Make Bright Lemony Lentil Soup with Collards

1. Heat olive oil in a large pot over medium-high heat. Add diced onion and cook for 6-8 minutes until golden brown and caramelized, stirring frequently to develop deep flavor.

2. Add minced garlic and ground coriander to the pot. Cook for 1-2 minutes while stirring constantly until garlic is fragrant and coriander becomes aromatic.

3. Add red lentils and water to the pot, scraping up any browned bits from the bottom. These bits add incredible depth and richness to the final soup.

4. Bring mixture to a rolling boil, then reduce heat to medium-low. Simmer for 20-25 minutes until lentils are completely tender and beginning to break down.

5. Stir in chopped collard greens and cook for 5-7 minutes until wilted and tender. Remove from heat and stir in fresh lemon juice, salt, and pepper before serving.

Final Thoughts

These healing soups prove that eating for wellness doesn’t mean sacrificing flavor or satisfaction. Each recipe delivers powerful anti-inflammatory ingredients in delicious, comforting bowls.

Keep these recipes handy for whenever you need nourishing meals that truly make you feel better from the inside out.