16 Fiber-Rich, Protein-Packed Soup Recipes for Dinner

Nothing beats a warm bowl of soup that fills you up and keeps you satisfied. These protein and fiber-rich soups turn simple ingredients into hearty, nutritious meals.

Each recipe delivers the perfect balance of wholesome ingredients and bold flavors that make dinnertime both delicious and nourishing.

01. Simple Spring Pea Soup

Bright green pea soup that captures the essence of spring in every spoonful. This elegant starter transforms frozen peas into restaurant-quality results.

Ingredients: 4 cups frozen green peas, 3 cups vegetable broth, 1 large onion (diced), 2 cloves garlic (minced), 2 tablespoons olive oil, ½ cup heavy cream, salt and pepper to taste, fresh mint leaves for garnish.

How To Make Simple Spring Pea Soup

1. Heat olive oil in a large pot over medium heat and sauté diced onion until softened and translucent, about 5 minutes. Add minced garlic and cook for another minute until fragrant.

2. Pour in vegetable broth and bring to a boil. Add frozen peas and cook for 3-4 minutes until tender and bright green.

3. Remove from heat and blend until completely smooth using an immersion blender. Stir in heavy cream and season generously with salt and pepper.

4. Serve immediately while hot, garnished with fresh mint leaves for a bright finishing touch.

02. Quick Instant Pot Lentil Soup

Hearty vegetarian lentil soup packed with aromatic vegetables and fresh spinach. Perfect weeknight dinner that’s ready in under 30 minutes total.

Ingredients: 1 cup brown lentils, 4 cups vegetable broth, 1 large onion (diced), 2 carrots (diced), 2 celery stalks (diced), 3 cloves garlic (minced), 2 cups fresh spinach, 2 tablespoons balsamic vinegar, 2 tablespoons olive oil, 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 diced onion, carrots, and celery, cooking until vegetables begin to soften, about 4 minutes.

2. Add minced garlic and cook for 30 seconds until fragrant. Pour in lentils and vegetable broth, stirring to combine all ingredients.

3. Seal Instant Pot and cook on high pressure for 12 minutes. Quick release pressure and stir in fresh spinach until wilted.

4. Add balsamic vinegar and season with salt and pepper. The vinegar brightens all the flavors beautifully.

5. Serve hot with fresh parsley and sliced radishes for extra crunch and color.

03. Slow-Cooker Beef Borscht

Rich Eastern European beet soup with tender brisket and chewy rye berries. This purple-red soup delivers deep, earthy flavors that develop beautifully over time.

Ingredients: 2 pounds beef brisket (cubed), 3 large beets (peeled and diced), ½ cup rye berries, 6 cups beef broth, 1 large onion (diced), 3 carrots (sliced), 2 tablespoons tomato paste, 2 bay leaves, sour cream for serving.

How To Make Slow-Cooker Beef Borscht

1. Add cubed brisket, diced beets, rye berries, and all vegetables to your slow cooker. The rye berries add wonderful texture and fiber to each bowl.

2. Whisk tomato paste into beef broth until smooth, then pour over ingredients in slow cooker. Add bay leaves for extra depth of flavor.

3. Cook on low for 8 hours until beef is fork-tender and rye berries are chewy but cooked through.

4. Remove bay leaves and season with salt and pepper to taste before serving.

5. Ladle into bowls and top each serving with a dollop of sour cream for traditional richness.

04. Rustic Italian Bean and Cabbage Soup

Hearty peasant-style soup combining pantry staples with fresh vegetables and cheese. This comforting bowl transforms simple ingredients into a satisfying complete meal.

Ingredients: 2 cans cannellini beans (drained), 4 cups chicken broth, 3 cups cabbage (chopped), 1 large onion (diced), 3 cloves garlic (minced), ½ cup Parmesan cheese (grated), 3 tablespoons olive oil, crusty bread for serving.

How To Make Rustic Italian Bean and Cabbage Soup

1. Heat olive oil in a large pot over medium heat. Sauté diced onion until golden and softened, about 6 minutes, then add minced garlic for 1 minute.

2. Add chopped cabbage and cook until it begins to wilt and soften, stirring occasionally for about 5 minutes.

3. Pour in chicken broth and cannellini beans, bringing mixture to a gentle boil. Reduce heat and simmer for 15 minutes until cabbage is tender.

4. Mash about half the beans against the side of the pot to thicken the soup naturally.

5. Season with salt and pepper, then serve topped with grated Parmesan and crusty bread on the side.

05. Jamaican Red Bean Soup

Traditional Caribbean soup featuring kidney beans in a rich, flavorful broth. This hearty dish connects African diaspora flavors with satisfying comfort food appeal.

Ingredients: 2 cups dried kidney beans (soaked overnight), 6 cups water, 1 large onion (diced), 3 cloves garlic (minced), 2 bay leaves, 1 scotch bonnet pepper (whole), 1 cup coconut milk, 2 tablespoons olive oil, salt and pepper to taste.

How To Make Jamaican Red Bean Soup

1. Drain soaked kidney beans and add to a large pot with 6 cups fresh water. Bring to a boil and cook for 45 minutes until beans start to soften.

2. Heat olive oil in a separate pan and sauté diced onion until golden, about 5 minutes. Add garlic and cook 1 minute more.

3. Add sautéed vegetables, bay leaves, and whole scotch bonnet pepper to the beans. The pepper adds heat without overwhelming the dish.

4. Simmer for another 30 minutes until beans are completely tender and creamy.

5. Stir in coconut milk and season with salt and pepper. Remove bay leaves and pepper before serving hot.

6. Mash some beans against the pot sides to create a naturally thick, creamy texture.

06. Spicy Sichuan Ramen with Cabbage and Tofu

Fiery mason jar soup inspired by southwestern Chinese cuisine flavors. Creamy tahini balances the heat from chile paste in this convenient make-ahead meal.

Ingredients: 2 packages ramen noodles (discard seasoning), 2 cups napa cabbage (shredded), 8 oz firm tofu (cubed), 3 tablespoons tahini, 2 tablespoons Sichuan chile paste, 1 teaspoon ground Sichuan peppercorns, 3 cups vegetable broth, 2 green onions (sliced).

How To Make Spicy Sichuan Ramen with Cabbage and Tofu

1. Layer ingredients in mason jars starting with tahini and chile paste at the bottom, followed by ground Sichuan peppercorns for that signature numbing heat.

2. Add cubed tofu and shredded napa cabbage, packing gently to fit everything in the jar without crushing delicate ingredients.

3. Break ramen noodles into smaller pieces and place on top, followed by sliced green onions for fresh color and flavor.

4. When ready to eat, pour boiling vegetable broth over ingredients and let sit for 3 minutes to soften noodles completely.

5. Stir well to distribute the tahini and chile paste evenly throughout the soup.

6. Serve immediately while hot, adjusting spice level with additional chile paste if desired.

07. Smoky Split Pea Soup with Chorizo

Classic comfort soup elevated with spicy Spanish chorizo and slow-cooked convenience. Raw chorizo adds incredible smoky depth that transforms ordinary split peas.

Ingredients: 2 cups dried split peas, 8 oz raw Spanish chorizo (diced), 6 cups chicken broth, 1 large onion (diced), 2 carrots (diced), 2 celery stalks (diced), 2 bay leaves, salt and pepper to taste.

How To Make Smoky Split Pea Soup with Chorizo

1. Add split peas, diced chorizo, and all vegetables to your slow cooker. The chorizo will release its oils and flavor the entire soup beautifully.

2. Pour chicken broth over ingredients and add bay leaves for extra aromatic depth during the long cooking process.

3. Cook on low for 6-8 hours until split peas break down completely and create a naturally thick, creamy texture.

4. Remove bay leaves and stir well to break up any remaining pea chunks.

5. Season with salt and pepper, though the chorizo likely provides plenty of seasoning already.

08. Hearty Beef and Bean Taco Soup

Mexican-inspired soup loaded with ground beef, beans, and corn in every spoonful. The toppings truly make this soup special and customizable for everyone.

Ingredients: 1 pound ground beef, 1 can black beans (drained), 1 can kidney beans (drained), 1 cup frozen corn, 1 can diced tomatoes, 3 cups beef broth, 1 packet taco seasoning, shredded cheese and sour cream for serving.

How To Make Hearty Beef and Bean Taco Soup

1. Brown ground beef in a large pot over medium-high heat, breaking it up with a spoon until no pink remains, about 6-8 minutes.

2. Add taco seasoning and cook for 1 minute until fragrant and well distributed throughout the meat.

3. Stir in both types of beans, frozen corn, diced tomatoes, and beef broth. Bring to a boil, then reduce heat.

4. Simmer for 20 minutes to allow all flavors to meld together and corn to heat through completely.

5. Serve hot with your favorite taco toppings like shredded cheese, sour cream, avocado, and crushed tortilla chips.

6. This soup freezes beautifully for up to 3 months, making it perfect for meal prep.

09. Butternut Squash Soup with Chickpeas

Convenient canned soup upgrade with protein-rich chickpeas and warming curry spices. Greek yogurt creates incredible creaminess without heavy cream.

Ingredients: 2 cans butternut squash soup, 1 can chickpeas (drained and rinsed), ½ cup plain Greek yogurt, 1 teaspoon curry powder, 1 ripe avocado (sliced), 2 tablespoons olive oil, salt and pepper to taste.

How To Make Butternut Squash Soup with Chickpeas

1. Heat canned butternut squash soup in a large pot over medium heat, stirring occasionally until warmed through.

2. Add drained chickpeas and curry powder, stirring to distribute spices evenly throughout the soup.

3. Simmer for 5 minutes to heat chickpeas completely and allow curry flavors to develop.

4. Remove from heat and stir in Greek yogurt until smooth and creamy. Don’t boil after adding yogurt.

5. Serve hot topped with sliced avocado and a drizzle of olive oil for richness.

10. Set-and-Forget Chicken Chickpea Soup

Ultimate easy dinner that simmers all day while you work. Bone-in chicken thighs create rich broth naturally without adding extra stock.

Ingredients: 2 pounds bone-in chicken thighs, 1 cup dried chickpeas (soaked overnight), 4 cups water, 1 large onion (diced), 3 carrots (sliced), 2 celery stalks (diced), 3 cloves garlic (minced), 2 bay leaves, salt and pepper to taste.

How To Make Set-and-Forget Chicken Chickpea Soup

1. Place soaked chickpeas in slow cooker along with chicken thighs, which will create incredibly rich broth as they cook.

2. Add all diced vegetables, garlic, and bay leaves, then pour water over everything to cover ingredients completely.

3. Cook on low for 8 hours until chicken falls off the bone and chickpeas are completely tender.

4. Remove chicken thighs and shred meat, discarding skin and bones. Return shredded chicken to pot.

5. Remove bay leaves and season generously with salt and pepper before serving hot.

6. This budget-friendly soup tastes even better the next day once all flavors have melded together.

11. Hearty Winter Minestrone

Italian vegetable and bean soup enhanced with flavorful sausage and winter squash. Any variety of winter squash works perfectly in this slow-cooker version.

Ingredients: 1 pound Italian sausage (sliced), 2 cups winter squash (cubed), 1 can cannellini beans (drained), 1 can diced tomatoes, 4 cups vegetable broth, 1 large onion (diced), 2 carrots (diced), ½ cup small pasta, Italian seasoning.

How To Make Hearty Winter Minestrone

1. Brown sliced Italian sausage in a large skillet until golden on both sides, then transfer to slow cooker.

2. Add cubed winter squash, cannellini beans, diced tomatoes, and all vegetables to the slow cooker with browned sausage.

3. Pour vegetable broth over ingredients and season with Italian seasoning, salt, and pepper.

4. Cook on low for 6 hours until squash is fork-tender and flavors have developed beautifully.

5. Add small pasta during the last 30 minutes of cooking to prevent overcooking.

6. Serve hot with grated Parmesan cheese and crusty Italian bread for an authentic experience.

12. Quick Chicken Soup with Recaito

Flavorful chicken soup that builds taste quickly using store-bought recaito cooking base. Each spoonful is packed with colorful vegetables and tender chicken.

Ingredients: 1 pound boneless chicken thighs (cubed), 3 tablespoons recaito, 3 medium potatoes (cubed), 2 carrots (sliced), 1 red bell pepper (diced), 6 cups chicken broth, 2 tablespoons lime juice, salt and pepper to taste.

How To Make Quick Chicken Soup with Recaito

1. Heat a large pot over medium-high heat and cook cubed chicken thighs until browned on all sides, about 5 minutes total.

2. Add recaito to the pot and stir for 1 minute until fragrant. This cooking base contains culantro, onions, and garlic.

3. Pour in chicken broth and add cubed potatoes, sliced carrots, and diced red bell pepper.

4. Bring to a boil, then reduce heat and simmer for 20 minutes until vegetables are tender and chicken is cooked through.

5. Stir in fresh lime juice just before serving to add brightness and balance all the rich flavors.

13. Persian Red Lentil Soup with Saffron

Aromatic red lentil soup featuring warm Persian spices like turmeric and precious saffron. This golden soup pairs beautifully with warm bread or steamed rice.

Ingredients: 1 cup red lentils, 4 cups vegetable broth, 1 large onion (diced), 3 cloves garlic (minced), 1 teaspoon turmeric, ½ teaspoon cumin, pinch of saffron threads, 3 tablespoons olive oil, salt and pepper to taste.

How To Make Persian Red Lentil Soup with Saffron

1. Steep saffron threads in 2 tablespoons warm water to release their golden color and distinctive flavor.

2. Heat olive oil in a large pot and sauté diced onion until golden and softened, about 6 minutes.

3. Add minced garlic, turmeric, and cumin, cooking for 1 minute until spices become fragrant and well combined.

4. Add red lentils and vegetable broth, bringing mixture to a boil. Red lentils cook much faster than other varieties.

5. Reduce heat and simmer for 15 minutes until lentils break down and create a naturally creamy texture.

6. Stir in saffron mixture and season with salt and pepper before serving with warm baguette.

14. Make-Ahead Creamy Lentil Soup

Freezer-friendly soup prep that creates hands-off meals months in advance. Coconut milk and vegetarian lentils pack plant-based protein and satisfying creaminess.

Ingredients: 1 cup green lentils, 1 can coconut milk, 4 cups vegetable broth, 1 large onion (diced), 2 carrots (diced), 2 celery stalks (diced), 3 cloves garlic (minced), 1 teaspoon dried thyme, salt and pepper.

How To Make Make-Ahead Creamy Lentil Soup

1. Combine all diced vegetables, lentils, and dried thyme in a large freezer bag, pressing out excess air before sealing.

2. Label bag with cooking instructions and freeze for up to 3 months until ready to use.

3. When ready to cook, add frozen ingredients directly to slow cooker without thawing first.

4. Pour vegetable broth over frozen ingredients and cook on low for 8 hours until lentils are completely tender.

5. Stir in coconut milk during the last 30 minutes of cooking to create rich, creamy texture.

6. Season with salt and pepper before serving. Keep it vegan by using vegetable broth instead of chicken.

15. Tuscan Chicken and White Bean Stew

Load-and-go slow cooker recipe perfect for busy weeknight dinners ahead. This Italian-inspired stew pairs beautifully with crusty bread and red wine.

Ingredients: 2 pounds boneless chicken thighs, 2 cans cannellini beans (drained), 1 can diced tomatoes, 4 cups chicken broth, 1 large onion (diced), 3 cloves garlic (minced), 2 teaspoons Italian seasoning, ½ cup fresh basil (chopped).

How To Make Tuscan Chicken and White Bean Stew

1. Place chicken thighs in slow cooker along with drained cannellini beans and diced tomatoes for the base.

2. Add diced onion, minced garlic, and Italian seasoning, then pour chicken broth over all ingredients.

3. Cook on low for 6 hours until chicken shreds easily with a fork and flavors have melded beautifully.

4. Remove chicken and shred into bite-sized pieces, then return to slow cooker and stir to combine.

5. Stir in fresh chopped basil just before serving for bright, authentic Italian flavor.

16. Classic Split Pea Soup with Garlic Croutons

Traditional split pea soup requiring almost no hands-on time in the slow cooker. This version tastes even better the next day once flavors meld completely.

Ingredients: 2 cups dried split peas, 8 cups vegetable broth, 1 large onion (diced), 2 carrots (diced), 2 celery stalks (diced), 2 bay leaves, 4 slices bread (cubed), 3 cloves garlic (minced), 3 tablespoons olive oil, salt and pepper.

How To Make Classic Split Pea Soup with Garlic Croutons

1. Combine split peas, diced vegetables, and bay leaves in slow cooker, then pour vegetable broth over ingredients.

2. Cook on low for 8 hours until split peas completely break down and create thick, creamy consistency.

3. For croutons, toss bread cubes with olive oil and minced garlic, then bake at 400°F for 10 minutes until golden.

4. Remove bay leaves from soup and blend partially with immersion blender for desired texture.

5. Season with salt and pepper, then serve topped with warm garlic croutons and fresh thyme sprigs.

6. Store leftovers in refrigerator for up to 4 days – the flavor improves significantly overnight.

Final Thoughts

These protein and fiber-packed soups prove that healthy eating doesn’t mean sacrificing flavor or satisfaction. Each recipe transforms simple ingredients into nourishing meals.

From quick weeknight options to slow-cooker convenience, you’ll find the perfect soup for any schedule or craving.