18 Heart-Healthy DASH Diet Soups for Winter Warmth
Nothing beats a steaming bowl of soup on a cold winter day. These DASH diet-friendly soups combine wholesome ingredients with incredible flavors to keep you satisfied and healthy.
Each recipe focuses on low sodium, fresh vegetables, and lean proteins that support heart health while delivering the comfort you crave during chilly months.
01. Italian-Style Vegetable Tofu Soup
Marinated tofu transforms this veggie-packed soup into a protein-rich winter warmer. The Italian herbs infuse amazing flavor into every spoonful.
Ingredients: 14 oz extra-firm tofu (cubed), 2 tablespoons Italian seasoning, 6 cups low-sodium vegetable broth, 2 cups diced tomatoes, 1 cup chopped carrots, 1 cup diced celery, 1 medium onion (diced), 3 cloves garlic (minced), 2 cups chopped kale, 1 tablespoon olive oil.
How To Make Italian-Style Vegetable Tofu Soup
1. Toss cubed tofu with Italian seasoning in a bowl and let marinate for at least 30 minutes, or up to 4 hours for deeper flavor. The longer marination creates incredibly flavorful tofu that won’t taste bland.
2. Heat olive oil in a large pot over medium heat. Add marinated tofu and cook for 5-6 minutes, turning occasionally until golden brown on all sides. Remove tofu and set aside temporarily.
3. Add onion, carrots, and celery to the same pot. Cook for 8 minutes until vegetables begin to soften, then add garlic and cook 1 minute more until fragrant.
4. Pour in vegetable broth and diced tomatoes. Bring to a boil, then reduce heat and simmer 15 minutes until vegetables are tender.
5. Stir in kale and browned tofu. Simmer 5 more minutes until kale wilts and tofu is heated through. Season with salt and pepper to taste.
02. Green Chile Chicken Chili
Tangy salsa verde meets tender chicken in this quick weeknight chili. The poblano peppers add mild heat with incredible depth of flavor.
Ingredients: 1 lb boneless skinless chicken thighs, 1 jar salsa verde, 2 poblano peppers (diced), 1 can white beans (drained), 2 cups low-sodium chicken broth, 1 medium onion (diced), 3 cloves garlic (minced), 1 teaspoon cumin, 2 tablespoons olive oil.
How To Make Green Chile Chicken Chili
1. Heat olive oil in a large Dutch oven over medium-high heat. Season chicken thighs with salt and pepper, then brown them for 4-5 minutes per side until golden and caramelized. Remove chicken and set aside.
2. Add diced onion and poblano peppers to the same pot. Cook for 6-7 minutes until softened, scraping up any browned bits from the chicken for extra flavor.
3. Add garlic and cumin, cooking for 1 minute until aromatic. Pour in salsa verde and chicken broth, stirring to combine all ingredients.
4. Return chicken to pot and bring mixture to a boil. Reduce heat to low, cover, and simmer 25 minutes until chicken is tender and easily shreds.
5. Remove chicken, shred with two forks, then return to pot. Add white beans and simmer 10 more minutes until heated through and flavors meld together beautifully.
03. Spicy Three-Pepper Beef Stew
Classic beef stew gets a fiery makeover with three different pepper varieties. This hearty dish delivers warmth and bold flavors in every bite.
Ingredients: 2 lbs beef chuck (cubed), 3 red bell peppers (sliced), 2 tablespoons hot sauce, 1 teaspoon crushed red pepper, 4 medium potatoes (cubed), 3 cups low-sodium beef broth, 2 tablespoons tomato paste, 1 large onion (diced), 3 tablespoons flour, 2 tablespoons olive oil.
How To Make Spicy Three-Pepper Beef Stew
1. Toss beef cubes with flour, salt, and pepper until evenly coated. Heat olive oil in a heavy-bottomed Dutch oven over medium-high heat until shimmering.
2. Brown beef in batches, about 4-5 minutes per side, until deeply caramelized on all surfaces. Don’t overcrowd the pot or the meat will steam instead of browning properly.
3. Add onion and red bell peppers to the pot. Cook for 8 minutes until vegetables soften, then stir in tomato paste and cook 2 minutes more.
4. Return beef to pot and add hot sauce, crushed red pepper, and beef broth. Bring to a boil, then reduce heat to low and cover.
5. Simmer for 1 hour, then add cubed potatoes. Continue cooking 45 minutes more until beef is fork-tender and potatoes are cooked through.
04. Hearty Winter Vegetable Mulligatawny
This meatless version of the Indian-British fusion soup features parsnips and squash. It’s incredibly satisfying and packed with warming spices.
Ingredients: 2 cups butternut squash (cubed), 2 parsnips (diced), 1 cup red lentils, 4 cups low-sodium vegetable broth, 1 can coconut milk, 2 tablespoons curry powder, 1 apple (diced), 1 onion (diced), 3 cloves garlic (minced), 1 tablespoon ginger (minced), 2 tablespoons olive oil.
How To Make Hearty Winter Vegetable Mulligatawny
1. Heat olive oil in a large pot over medium heat. Add onion and cook 5 minutes until softened, then add garlic and ginger, cooking 1 minute more until fragrant.
2. Stir in curry powder and cook 30 seconds until aromatic. Add diced apple, butternut squash, and parsnips, stirring to coat with spices.
3. Pour in vegetable broth and bring to a boil. Add red lentils, reduce heat to medium-low, and simmer 20 minutes until vegetables are tender.
4. Stir in coconut milk and simmer 10 more minutes until lentils break down slightly and soup thickens to a creamy consistency.
5. Use an immersion blender to partially puree the soup, leaving some texture. Season with salt and pepper, then serve hot with fresh cilantro if desired.
05. Fragrant Persian Butternut Squash Soup
Aromatic spices like saffron and cinnamon elevate this butternut squash soup beyond ordinary. Sweet potato adds extra richness and vibrant color.
Ingredients: 3 cups butternut squash (cubed), 2 sweet potatoes (cubed), 4 cups low-sodium vegetable broth, 1 teaspoon cinnamon, 1 teaspoon cumin, 1 teaspoon coriander, pinch of saffron, 2 tablespoons maple syrup, 1 tablespoon orange water, 1 onion (diced), 2 tablespoons olive oil, sumac for garnish.
How To Make Fragrant Persian Butternut Squash Soup
1. Heat olive oil in a large pot over medium heat. Add diced onion and cook 6-7 minutes until golden and softened, stirring occasionally to prevent burning.
2. Add cinnamon, cumin, and coriander to the pot. Cook for 1 minute until spices become fragrant and coat the onions evenly.
3. Add cubed butternut squash and sweet potatoes, stirring to coat with the spiced onion mixture. Cook 5 minutes to lightly caramelize the vegetables.
4. Pour in vegetable broth and add saffron. Bring to a boil, then reduce heat and simmer 25-30 minutes until vegetables are completely tender when pierced with a fork.
5. Use an immersion blender to puree soup until completely smooth. Stir in maple syrup and orange water, then season with salt and pepper.
6. Serve hot with a sprinkle of sumac for color and tangy flavor. The soup tastes even better the next day after flavors meld together.
06. Traditional Greek White Bean Soup
This simple Greek fasolada showcases white beans in a rich tomato base. Carrots and celery add sweetness to this fragrant Mediterranean stew.
Ingredients: 2 cans white beans (drained), 1 can diced tomatoes, 3 carrots (sliced), 3 celery stalks (chopped), 4 cups low-sodium vegetable broth, 1 large onion (diced), 4 cloves garlic (minced), 1/4 cup olive oil, 2 bay leaves, 2 tablespoons fresh parsley.
How To Make Traditional Greek White Bean Soup
1. Heat olive oil in a large pot over medium heat. Add diced onion and cook 8 minutes until golden and translucent, stirring occasionally for even browning.
2. Add sliced carrots and chopped celery to the pot. Cook 6-7 minutes until vegetables begin to soften, then add minced garlic and cook 1 minute more.
3. Stir in diced tomatoes with their juices, breaking them up slightly with a spoon. Cook 5 minutes until tomatoes start to break down and become saucy.
4. Add white beans, vegetable broth, and bay leaves. Bring mixture to a boil, then reduce heat to low and simmer 30 minutes until vegetables are tender.
5. Remove bay leaves and stir in fresh parsley. Season generously with salt and pepper, then serve with crusty bread and a drizzle of good olive oil.
07. Green Lentil Stew with Herb Salsa
French green lentils hold their shape beautifully in this satisfying vegetarian stew. The fresh parsley salsa verde adds bright, tangy contrast.
Ingredients: 1 1/2 cups French green lentils, 4 cups low-sodium vegetable broth, 2 carrots (diced), 2 celery stalks (chopped), 1 onion (diced), 3 cloves garlic (minced), 1 cup fresh parsley, 2 tablespoons lemon juice, 3 tablespoons olive oil, 1 bay leaf.
How To Make Green Lentil Stew with Herb Salsa
1. Rinse green lentils in cold water until water runs clear. Heat 2 tablespoons olive oil in a large pot over medium heat, then add onion, carrots, and celery.
2. Cook vegetables 8-10 minutes until softened and lightly golden. Add garlic and cook 1 minute more until fragrant throughout the pot.
3. Add rinsed lentils, vegetable broth, and bay leaf. Bring to a boil, then reduce heat to medium-low and simmer 25-30 minutes until lentils are tender but still hold their shape.
4. While stew simmers, make salsa verde by finely chopping parsley and mixing with remaining olive oil and lemon juice. Season with salt and pepper.
5. Remove bay leaf from stew and season with salt and pepper. Serve hot with a generous dollop of fresh parsley salsa verde on top for brightness.
08. Creamy Alaskan Cod Chowder
This lighter fish chowder uses milk instead of heavy cream for heart-healthy comfort. Flaky cod and tender vegetables create restaurant-quality results.
Ingredients: 1 1/2 lbs cod fillets, 3 cups low-sodium fish broth, 2 cups whole milk, 3 medium potatoes (cubed), 2 carrots (diced), 2 celery stalks (chopped), 1 onion (diced), 3 tablespoons flour, 2 tablespoons butter, 2 bay leaves.
How To Make Creamy Alaskan Cod Chowder
1. Cut cod fillets into 2-inch chunks and season with salt and pepper. Melt butter in a large pot over medium heat, then add onion, carrots, and celery.
2. Cook vegetables 8 minutes until softened, then sprinkle flour over them. Stir constantly for 2 minutes to cook out the raw flour taste and create a roux base.
3. Gradually whisk in fish broth, ensuring no lumps form. Add cubed potatoes and bay leaves, then bring to a boil.
4. Reduce heat to medium-low and simmer 15 minutes until potatoes are fork-tender. Gently add cod chunks and simmer 5-6 minutes until fish flakes easily.
5. Slowly stir in milk and heat through without boiling, which could curdle the milk. Remove bay leaves and season with salt, pepper, and fresh herbs before serving.
09. Moroccan Chicken and Sweet Potato Soup
Bold Moroccan spices transform ordinary chicken soup into an exotic adventure. Sweet potatoes and harissa create layers of complex, warming flavors.
Ingredients: 2 bone-in chicken breasts, 2 large sweet potatoes (cubed), 6 cups low-sodium chicken broth, 1 teaspoon cumin, 1/2 teaspoon cinnamon, 1/4 teaspoon cayenne, 1 tablespoon harissa paste, 1 onion (diced), 3 cloves garlic (minced), 2 tablespoons olive oil.
How To Make Moroccan Chicken and Sweet Potato Soup
1. Place chicken breasts in a large pot with chicken broth. Bring to a boil, then reduce heat and simmer 25 minutes until chicken reaches 165°F internally.
2. Remove chicken and set aside to cool. Strain and reserve the flavorful cooking broth, which now tastes almost homemade from the bone-in chicken.
3. Heat olive oil in the same pot over medium heat. Add diced onion and cook 6 minutes until softened, then add garlic, cumin, cinnamon, and cayenne. Cook 1 minute until aromatic.
4. Add cubed sweet potatoes and reserved chicken broth. Bring to a boil and simmer 15 minutes until sweet potatoes are tender when pierced.
5. Meanwhile, remove skin and bones from cooled chicken, then shred the meat. Stir shredded chicken and harissa paste into soup, simmering 5 minutes more to heat through and blend flavors.
10. Tuscan Slow-Cooker Chicken and Bean Stew
This load-and-go slow cooker recipe delivers Italian comfort with minimal effort. White beans and chicken create a hearty, satisfying meal.
Ingredients: 1 1/2 lbs boneless chicken thighs, 2 cans white beans (drained), 1 can diced tomatoes, 3 cups low-sodium chicken broth, 2 carrots (sliced), 2 celery stalks (chopped), 1 onion (diced), 4 cloves garlic (minced), 2 teaspoons Italian seasoning, 2 tablespoons olive oil.
How To Make Tuscan Slow-Cooker Chicken and Bean Stew
1. Heat olive oil in a large skillet over medium-high heat. Season chicken thighs with salt, pepper, and Italian seasoning, then brown 4-5 minutes per side until golden.
2. Transfer browned chicken to slow cooker. Add diced onion, sliced carrots, chopped celery, and minced garlic to the slow cooker without additional cooking.
3. Pour in diced tomatoes with juices, chicken broth, and drained white beans. Stir gently to combine all ingredients evenly throughout the slow cooker.
4. Cover and cook on low heat for 6-7 hours, or high heat for 3-4 hours, until chicken shreds easily and vegetables are tender.
5. Remove chicken, shred with two forks, then return to slow cooker. Stir well and season with additional salt and pepper as needed before serving with crusty bread.
11. Pressure Cooker Chicken Soup with Root Vegetables
Bone-in chicken creates incredibly flavorful broth in this hearty soup. Barley and root vegetables make it filling and nutritious for cold days.
Ingredients: 2 bone-in chicken breasts, 1/2 cup pearl barley, 6 cups low-sodium chicken broth, 2 parsnips (diced), 2 carrots (sliced), 2 celery stalks (chopped), 1 onion (diced), 3 cloves garlic (minced), 2 bay leaves, 2 tablespoons olive oil.
How To Make Pressure Cooker Chicken Soup with Root Vegetables
1. Heat olive oil in pressure cooker using sauté function. Add diced onion, carrots, celery, and parsnips, cooking 5-6 minutes until vegetables begin to soften slightly.
2. Add garlic and cook 1 minute more, then add chicken breasts, pearl barley, chicken broth, and bay leaves to the pressure cooker.
3. Secure lid and cook on high pressure for 20 minutes. Allow natural pressure release for 10 minutes, then quick-release remaining pressure safely.
4. Remove chicken breasts and set aside to cool slightly. Remove bay leaves and check that barley is tender and fully cooked through.
5. Remove skin and bones from chicken, then shred meat and return to pot. Stir well and season with salt and pepper before serving hot.
12. Fresh Pesto Chicken and Spinach Soup
Quick-cooking ingredients make this Italian soup perfect for busy weeknights. Fresh basil pesto stirred in at the end adds incredible aromatic flavor.
Ingredients: 1 lb boneless chicken breast (diced), 5 oz baby spinach, 1 can white beans (drained), 4 cups low-sodium chicken broth, 1/4 cup basil pesto, 1 onion (diced), 3 cloves garlic (minced), 2 tablespoons olive oil, 1/4 cup pine nuts, 2 tablespoons Parmesan cheese.
How To Make Fresh Pesto Chicken and Spinach Soup
1. Heat olive oil in a large pot over medium-high heat. Add diced chicken breast and cook 6-7 minutes, stirring occasionally, until golden brown and cooked through.
2. Add diced onion to the pot and cook 5 minutes until softened, then add garlic and cook 1 minute more until fragrant throughout.
3. Pour in chicken broth and bring to a boil. Add drained white beans and simmer 8-10 minutes to heat through and blend flavors.
4. Add baby spinach to the pot and stir until wilted, about 2-3 minutes. The spinach will cook quickly and maintain its bright color.
5. Remove from heat and stir in basil pesto until evenly distributed. Serve immediately topped with pine nuts and grated Parmesan cheese for extra Italian flair.
13. Italian Pesto Chicken and White Bean Soup
Fiber-rich vegetables and beans create a satisfying base for this Italian-inspired soup. A swirl of pesto at the end brightens every spoonful.
Ingredients: 2 bone-in chicken breasts, 2 cans cannellini beans (drained), 6 cups low-sodium chicken broth, 2 zucchini (diced), 2 carrots (sliced), 1 onion (diced), 3 tablespoons basil pesto, 3 cloves garlic (minced), 2 tablespoons olive oil, 1/4 cup fresh basil.
How To Make Italian Pesto Chicken and White Bean Soup
1. Place chicken breasts in a large pot with chicken broth. Bring to a boil, then simmer 25-30 minutes until chicken is fully cooked and easily shreds.
2. Remove chicken and set aside to cool, reserving the enriched broth. Heat olive oil in the same pot over medium heat.
3. Add onion and carrots, cooking 6-7 minutes until vegetables soften. Add garlic and cook 1 minute more until aromatic.
4. Pour reserved chicken broth back into pot and add diced zucchini and cannellini beans. Simmer 10-12 minutes until zucchini is tender.
5. Remove skin and bones from cooled chicken, then shred meat and return to soup. Stir in basil pesto and fresh basil, heating through before serving.
14. Hearty Three-Bean Chili
Rich spices and three varieties of beans create this rib-sticking vegetarian chili. Use whatever beans you have on hand for easy customization.
Ingredients: 1 can kidney beans, 1 can black beans, 1 can pinto beans, 1 can diced tomatoes, 2 bell peppers (diced), 2 cups low-sodium vegetable broth, 1 onion (diced), 2 tablespoons chili powder, 1 tablespoon cumin, 1 teaspoon paprika, 1 teaspoon oregano, 2 tablespoons olive oil.
How To Make Hearty Three-Bean Chili
1. Heat olive oil in a large Dutch oven over medium heat. Add diced onion and bell peppers, cooking 8-10 minutes until vegetables are softened and lightly caramelized.
2. Add chili powder, cumin, paprika, and oregano to the pot. Stir constantly for 1-2 minutes until spices become fragrant and coat the vegetables evenly.
3. Add diced tomatoes with their juices, breaking them up slightly with a spoon. Cook 5 minutes until tomatoes start to break down and become saucy.
4. Drain and rinse all three types of beans, then add to the pot along with vegetable broth. Bring mixture to a boil.
5. Reduce heat to low and simmer 45 minutes to 1 hour, stirring occasionally, until chili thickens and flavors meld together beautifully. Season with salt and pepper before serving.
15. Slow-Cooker Pork and Green Chile Stew
Let your slow cooker do the work while you’re away. Tender pork sirloin, potatoes, and green chiles create a filling Southwestern-style stew.
Ingredients: 2 lbs pork sirloin (cubed), 4 medium potatoes (cubed), 1 can hominy (drained), 2 cans diced green chiles, 3 cups low-sodium chicken broth, 1 onion (diced), 3 cloves garlic (minced), 1 teaspoon cumin, 2 tablespoons olive oil.
How To Make Slow-Cooker Pork and Green Chile Stew
1. Heat olive oil in a large skillet over medium-high heat. Season pork cubes with salt and pepper, then brown on all sides, about 6-8 minutes total for deep flavor.
2. Transfer browned pork to slow cooker. Add diced onion, cubed potatoes, drained hominy, diced green chiles, and minced garlic to the slow cooker.
3. Sprinkle cumin over ingredients, then pour chicken broth over everything. Stir gently to combine all ingredients without breaking up the potatoes.
4. Cover and cook on low heat for 7-8 hours, or high heat for 4-5 hours, until pork is fork-tender and potatoes are fully cooked.
5. Taste and adjust seasoning with salt and pepper as needed. Serve hot with warm tortillas, shredded cheese, and fresh cilantro for authentic Southwestern flavor.
16. Spiced Pumpkin Four-Bean Chili
Fragrant cinnamon adds warmth to this healthy vegetarian chili featuring pumpkin and four bean varieties. Let diners customize their own toppings.
Ingredients: 1 can pumpkin puree, 1 can kidney beans, 1 can black beans, 1 can navy beans, 1 can chickpeas, 1 can diced tomatoes, 2 cups vegetable broth, 1 onion (diced), 2 tablespoons chili powder, 1 teaspoon cinnamon, 1 teaspoon cumin, 2 tablespoons olive oil.
How To Make Spiced Pumpkin Four-Bean Chili
1. Heat olive oil in a large pot over medium heat. Add diced onion and cook 6-7 minutes until softened and lightly golden around the edges.
2. Add chili powder, cinnamon, and cumin to the pot. Stir constantly for 1 minute until spices become fragrant and coat the onions evenly.
3. Stir in pumpkin puree and diced tomatoes with juices. Cook 5 minutes, stirring frequently, until mixture is well combined and heated through.
4. Drain and rinse all four types of beans, then add to pot along with vegetable broth. Bring to a boil, then reduce heat to low.
5. Simmer uncovered for 30-40 minutes, stirring occasionally, until chili thickens to desired consistency. Season with salt and pepper, then serve with toppings like sour cream, cheese, and green onions.
17. Healthy White Turkey Chili
Gorgeous green flecks from zucchini and herbs make this turkey chili visually appealing. Bulgur wheat adds fiber while keeping saturated fat low.
Ingredients: 1 lb ground turkey, 1 cup bulgur wheat, 2 zucchini (diced), 2 cans white beans (drained), 1 can diced green chiles, 4 cups low-sodium chicken broth, 1 onion (diced), 2 teaspoons oregano, 1 teaspoon cumin, 2 tablespoons olive oil.
How To Make Healthy White Turkey Chili
1. Heat olive oil in a large Dutch oven over medium-high heat. Add ground turkey and cook 6-8 minutes, breaking it up with a spoon until browned and cooked through.
2. Add diced onion to the pot and cook 5-6 minutes until softened. Add oregano and cumin, stirring for 1 minute until spices are fragrant.
3. Add bulgur wheat, diced zucchini, white beans, and diced green chiles to the pot. Stir to combine all ingredients evenly.
4. Pour in chicken broth and bring to a boil. Reduce heat to medium-low and simmer 20-25 minutes until bulgur is tender and zucchini is cooked through.
5. For best flavor, continue simmering 30-40 minutes more until liquid reduces and flavors develop fully. If you’re short on time, simmer just until liquid reduces by half.
18. Southwest Salmon Chowder
Perfect for cold days, this salmon chowder provides high-quality protein and omega-3 fatty acids. This low-effort recipe comes together in under an hour.
Ingredients: 1 1/2 lbs salmon fillet, 3 cups low-sodium fish broth, 2 cups whole milk, 3 potatoes (cubed), 1 can corn (drained), 1 red bell pepper (diced), 1 poblano pepper (diced), 1 onion (diced), 3 tablespoons flour, 2 tablespoons butter, 1 teaspoon cumin.
How To Make Southwest Salmon Chowder
1. Remove skin from salmon and cut into 2-inch chunks. Season with salt, pepper, and cumin, then set aside while preparing the chowder base.
2. Melt butter in a large pot over medium heat. Add onion, red bell pepper, and poblano pepper, cooking 6-7 minutes until vegetables are softened.
3. Sprinkle flour over vegetables and stir constantly for 2 minutes to create a roux. Gradually whisk in fish broth to prevent lumps from forming.
4. Add cubed potatoes and bring to a boil. Reduce heat and simmer 15 minutes until potatoes are fork-tender throughout.
5. Gently add salmon chunks and corn to the pot. Simmer 5-6 minutes until salmon flakes easily, then slowly stir in milk and heat through without boiling.
Final Thoughts
These DASH diet soups prove that heart-healthy eating doesn’t mean sacrificing flavor or comfort. Each recipe combines nutritious ingredients with satisfying tastes that warm you from the inside out.
Whether you’re meal prepping for the week or need a quick dinner solution, these soups deliver the perfect balance of health and deliciousness for winter dining.
