11 Warming Soup Recipes for Heart-Healthy Cholesterol
Nothing beats a steaming bowl of soup on a chilly day, especially when it’s good for your heart. These cholesterol-friendly recipes combine amazing flavors with nutritious ingredients.
Each soup delivers comfort and wellness in every spoonful, making healthy eating both delicious and satisfying for the whole family.
01. Spiced Sweet Potato Peanut Curry Soup
Creamy coconut curry broth loaded with tender sweet potatoes and rich peanut flavor. This warming soup delivers protein and comfort in every satisfying bowl.
Ingredients: 2 large sweet potatoes (cubed), 1 can coconut milk, 3 cloves garlic (minced), 1 tablespoon fresh ginger (grated), ½ cup unsalted peanuts, 2 tablespoons curry powder, 4 cups low-sodium vegetable broth, 1 onion (diced), 2 tablespoons olive oil, salt and pepper to taste.
How To Make Spiced Sweet Potato Peanut Curry Soup
1. Heat olive oil in a large pot over medium heat and sauté diced onion until translucent, about 5 minutes. Add minced garlic and grated ginger, cooking for another minute until fragrant and aromatic.
2. Stir in curry powder and cook for 30 seconds to bloom the spices. Add cubed sweet potatoes and vegetable broth, bringing the mixture to a rolling boil before reducing heat to simmer.
3. Cover and cook for 20 minutes until sweet potatoes are fork-tender. Stir in coconut milk and peanuts, then use an immersion blender to partially blend, leaving some texture for interest.
4. Season with salt and pepper to taste, simmering for 5 more minutes to meld all flavors together beautifully.
02. Middle Eastern Butternut Squash Soup
Aromatic butternut squash soup enhanced with warm spices and sweet potato. Saffron and maple syrup create an elegant flavor profile that’s perfect for special occasions.
Ingredients: 3 pounds butternut squash (cubed), 1 large sweet potato (cubed), 1 onion (diced), 1 teaspoon cinnamon, 1 teaspoon cumin, 1 teaspoon coriander, pinch of saffron, 2 tablespoons maple syrup, 1 teaspoon orange water, 4 cups vegetable broth, sumac for garnish.
How To Make Middle Eastern Butternut Squash Soup
1. Roast cubed butternut squash and sweet potato at 400°F for 25 minutes until caramelized and tender. This step develops deeper, richer flavors than boiling alone.
2. Meanwhile, sauté diced onion in a large pot until golden. Add cinnamon, cumin, coriander, and saffron, cooking until fragrant, about 1 minute.
3. Add roasted vegetables and broth to the pot. Bring to a boil, then simmer for 15 minutes to blend all the wonderful flavors together.
4. Blend until completely smooth using an immersion blender. Stir in maple syrup and orange water, then garnish with a sprinkle of tangy sumac before serving.
03. Italian Herb Marinated Tofu Vegetable Soup
Protein-packed vegetable soup featuring marinated tofu that’s bursting with Italian flavors. The secret is letting the tofu soak up all those delicious herbs and seasonings.
Ingredients: 14 oz firm tofu (cubed), 3 tablespoons Italian seasoning, 2 carrots (diced), 2 celery stalks (diced), 1 onion (diced), 2 zucchini (diced), 6 cups vegetable broth, 2 tablespoons olive oil, 1 can diced tomatoes, salt and pepper to taste.
How To Make Italian Herb Marinated Tofu Vegetable Soup
1. Toss cubed tofu with Italian seasoning and let marinate for at least 30 minutes, or up to 4 hours for maximum flavor absorption. The longer you wait, the better it tastes.
2. Heat olive oil in a large pot and sauté onion, carrots, and celery until softened, about 8 minutes. These aromatics create the perfect flavor base for your soup.
3. Add marinated tofu and cook for 5 minutes until lightly golden. Pour in vegetable broth and diced tomatoes, bringing everything to a gentle simmer.
4. Add diced zucchini and cook for 10 more minutes until all vegetables are tender. Season with salt and pepper to taste before serving hot.
04. Fresh Pesto Chicken Spinach Soup
Quick-cooking Italian soup with tender chicken, fresh spinach, and homemade basil pesto. This fragrant soup comes together in minutes using simple, wholesome ingredients.
Ingredients: 1 pound boneless skinless chicken breast (diced), 5 oz baby spinach, 1 can cannellini beans (drained), 6 cups chicken broth, ½ cup fresh basil, ¼ cup pine nuts, 3 cloves garlic, ¼ cup olive oil, ¼ cup Parmesan cheese, 1 onion (diced).
How To Make Fresh Pesto Chicken Spinach Soup
1. Make fresh pesto by blending basil, pine nuts, garlic, olive oil, and Parmesan until smooth. Set aside this vibrant green mixture for later use.
2. Sauté diced onion in a large pot until translucent. Add diced chicken breast and cook until no longer pink, about 6-8 minutes, stirring frequently.
3. Pour in chicken broth and bring to a boil. Add drained cannellini beans and simmer for 10 minutes to heat through and blend flavors.
4. Stir in baby spinach and cook just until wilted, about 2 minutes. Remove from heat and swirl in fresh pesto just before serving for maximum flavor impact.
05. Classic White Bean Pasta Soup
Hearty Italian-style soup built on a foundation of mirepoix vegetables and creamy white beans. Small pasta makes this soup filling enough for a complete meal.
Ingredients: 2 cans cannellini beans (drained), 1 cup small pasta (ditalini or elbow), 1 cup mirepoix (onion, celery, carrots diced), 6 cups vegetable broth, 3 cloves garlic (minced), 2 tablespoons olive oil, 1 bay leaf, 2 tablespoons tomato paste, fresh parsley for garnish.
How To Make Classic White Bean Pasta Soup
1. Heat olive oil in a large pot and sauté mirepoix vegetables until softened and lightly caramelized, about 8-10 minutes. This creates the essential flavor foundation for your soup.
2. Add minced garlic and tomato paste, cooking for 1 minute until fragrant. The tomato paste adds depth and richness to the overall flavor profile.
3. Pour in vegetable broth and add bay leaf. Bring to a boil, then add pasta and cook according to package directions until al dente.
4. Stir in drained cannellini beans and simmer for 5 minutes until heated through. Remove bay leaf and garnish with fresh parsley before serving this comforting soup.
06. Persian Saffron Red Lentil Soup
Aromatic red lentil soup infused with golden saffron and warm Persian spices. This protein-rich soup pairs beautifully with crusty bread or fluffy rice.
Ingredients: 1½ cups red lentils, 6 cups vegetable broth, 1 onion (diced), 1 teaspoon turmeric, 1 teaspoon cumin, pinch of saffron threads, 3 cloves garlic (minced), 2 tablespoons olive oil, 1 lemon (juiced), salt and pepper to taste.
How To Make Persian Saffron Red Lentil Soup
1. Steep saffron threads in 2 tablespoons warm water for 10 minutes to release their golden color and distinctive flavor. This step is crucial for authentic Persian taste.
2. Heat olive oil in a large pot and sauté diced onion until golden brown. Add minced garlic, turmeric, and cumin, cooking until fragrant, about 1 minute.
3. Add red lentils and vegetable broth, bringing to a boil. Reduce heat and simmer for 20-25 minutes until lentils are completely tender and breaking down.
4. Stir in saffron mixture and simmer for 5 more minutes. Add lemon juice and season with salt and pepper, creating a perfectly balanced and aromatic soup.
07. Mexican Black Bean Nacho Soup
Fun twist on canned black bean soup loaded with your favorite nacho toppings. Smoked paprika adds bold flavor while keeping this soup heart-healthy and satisfying.
Ingredients: 2 cans low-sodium black bean soup, 1 cup shredded cheese, 1 avocado (diced), 2 tomatoes (diced), ¼ cup red onion (diced), 1 teaspoon smoked paprika, ¼ cup cilantro (chopped), lime wedges, plain Greek yogurt for serving.
How To Make Mexican Black Bean Nacho Soup
1. Heat black bean soup in a large pot according to package directions. Stir in smoked paprika and let simmer for 5 minutes to develop that smoky, bold flavor throughout.
2. While soup heats, prepare your nacho toppings by dicing avocado, tomatoes, and red onion. Keep everything fresh and colorful for the best presentation and taste.
3. Ladle hot soup into bowls and immediately top with shredded cheese so it melts perfectly. Add diced avocado, tomatoes, and red onion for freshness and crunch.
4. Finish each bowl with chopped cilantro, a dollop of Greek yogurt, and a lime wedge for squeezing. This creates the perfect nacho-inspired soup experience.
08. Indian Spiced Winter Vegetable Mulligatawny
Hearty meatless version of the classic Indian-British soup featuring winter vegetables. Parsnips and squash make this soup incredibly satisfying and warming.
Ingredients: 2 cups butternut squash (cubed), 2 parsnips (diced), 1 onion (diced), 2 apples (diced), 1 tablespoon curry powder, 1 teaspoon garam masala, 6 cups vegetable broth, 1 can coconut milk, 2 tablespoons olive oil, 1 tablespoon tomato paste, cooked rice for serving.
How To Make Indian Spiced Winter Vegetable Mulligatawny
1. Heat olive oil in a large pot and sauté onion until softened. Add curry powder and garam masala, cooking for 1 minute until the spices become fragrant and toasted.
2. Stir in tomato paste and cook for another minute. Add cubed butternut squash, diced parsnips, and diced apples, stirring to coat with the aromatic spice mixture.
3. Pour in vegetable broth and bring to a boil. Reduce heat and simmer for 25 minutes until all vegetables are fork-tender and flavors have melded beautifully together.
4. Stir in coconut milk and simmer for 5 more minutes. Serve over cooked rice in bowls for an authentic and satisfying mulligatawny experience.
09. Quick Tomato Soup with Kale and White Beans
Ten-minute upgrade to canned tomato soup with nutritious kale and protein-rich beans. This hearty soup transforms simple ingredients into a satisfying meal.
Ingredients: 2 cans low-sodium tomato soup with pieces, 4 cups fresh kale (chopped), 1 can cannellini beans (drained), 4 cloves garlic (minced), 2 tablespoons olive oil, red pepper flakes to taste, Parmesan cheese for serving.
How To Make Quick Tomato Soup with Kale and White Beans
1. Heat olive oil in a large pot over medium heat. Add minced garlic and red pepper flakes, cooking for 1 minute until fragrant but not browned.
2. Add chopped kale and cook for 3-4 minutes until wilted and bright green. The kale will reduce significantly in volume as it cooks down.
3. Pour in canned tomato soup and drained cannellini beans. Bring to a simmer and cook for 5 minutes until heated through and flavors combine.
4. Serve immediately topped with grated Parmesan cheese for extra richness and flavor. This quick soup proves healthy eating can be both fast and delicious.
10. Traditional Greek White Bean Soup
Simple, rustic Greek soup featuring creamy white beans in rich tomato broth. This traditional fassoulatha recipe delivers authentic Mediterranean flavors with minimal ingredients.
Ingredients: 2 cups dried white beans (soaked overnight), 1 large onion (diced), 3 carrots (sliced), 3 celery stalks (diced), 1 can crushed tomatoes, ¼ cup olive oil, 3 cloves garlic (minced), 2 bay leaves, fresh parsley for garnish.
How To Make Traditional Greek White Bean Soup
1. Drain soaked beans and place in a large pot with fresh water covering by 2 inches. Bring to a boil and cook for 45 minutes until beans start becoming tender.
2. Heat olive oil in another large pot and sauté onion, carrots, and celery until softened, about 8 minutes. Add minced garlic and cook for 1 more minute.
3. Add partially cooked beans with their cooking liquid, crushed tomatoes, and bay leaves. Simmer for 30-40 minutes until beans are completely tender and creamy.
4. Remove bay leaves and season with salt and pepper. Serve hot garnished with fresh parsley and a drizzle of good olive oil for authentic Greek flavor.
11. Garden Vegetable Weight-Loss Minestrone
Veggie-packed minestrone soup that’s low in calories but high in satisfaction. This colorful soup helps you reach your daily vegetable goals while supporting weight management.
Ingredients: 2 zucchini (diced), 2 carrots (diced), 2 celery stalks (diced), 1 onion (diced), 1 can diced tomatoes, 1 can kidney beans (drained), 6 cups vegetable broth, 1 cup small pasta, 2 cups spinach, 2 tablespoons olive oil, Italian herbs, pesto for serving.
How To Make Garden Vegetable Weight-Loss Minestrone
1. Heat olive oil in a large pot and sauté onion, carrots, and celery until beginning to soften, about 6 minutes. These aromatics create the perfect base for your minestrone.
2. Add diced zucchini and Italian herbs, cooking for 3 more minutes. Pour in vegetable broth and diced tomatoes, bringing the mixture to a rolling boil.
3. Add small pasta and cook according to package directions until al dente. Stir in drained kidney beans during the last 5 minutes of pasta cooking time.
4. Add fresh spinach and cook just until wilted, about 2 minutes. Serve hot with a dollop of pesto and whole-wheat bread for a complete, satisfying meal.
Final Thoughts
These heart-healthy soup recipes prove that eating for good cholesterol doesn’t mean sacrificing flavor or comfort. Each bowl delivers warmth, nutrition, and satisfaction.
Keep these recipes handy for quick weeknight dinners or meal prep sessions that support your wellness goals deliciously.
