10 Healthy & Wholesome Soup Recipes That Are Absolutely Delicious

It is hard to express the goodness of soup in one word but if one were to try, it would be wholesome. Soup is a one-pot recipe that welcomes any ingredient that you may like. It is soothing and comforting for the soul, and light on the tummy. Whether it’s the classic tomato ka shorba or hearty chicken soup, a warm bowl of goodness is always comforting. Depending on your mood and choice of ingredients, it can be lean and healthy, like a broccoli soup or a cabbage soup, or rich and decadent like a mushroom soup.

Delicious Soup Recipes That Are Comforting & Filling

Soup is great for a quick meal when you are short on time or a perfect start to a lavish 3-course dinner. Basically, you can never go wrong with a good soup. If this makes you miss a big bowl of some, here are some easy yet tasty recipes you can stir up at home.

1. Makai Ka Shorba

Makai ka shorba is a light soup made of corn (makai). Apart from being gluten-free and vegan, this shorba can also be made by championing a single vegetable to make a carrot soup or cabbage soup.

Nutritional Facts (Per Bowl) : Calories: 219 | Carbs: 34g | Fat: 9g | Protein: 5g | Fibre: 3g | Sugar: 2.2g

Preparation Time: 20 minutes

Cooking Time: 20 minutes

Servings: 3

Ingredients:

• 300 gms makai with cob
• 1 tablespoon oil
• 1 bay leaf (tej patta)
• ¼ cup sliced green onions
• ¼ teaspoon ginger-garlic paste
• 1 cup veg stock
• ¼ teaspoon coriander powder (dhaniya) 
• ¼ teaspoon red chilli powder
• ¼ teaspoon cumin powder (jeera)
• 1 tablespoon chopped coriander leaves
• Salt, as required

Method:

1. Steam or pressure cook 1 medium makai cob for 2-3 whistles in 1.5 cups of water. If using sweet corn, you can simply steam it instead of using a pressure cooker.
2. When the cob cools down, carefully remove the corn kernels as you’ll be needing a cup of makai. 
3. Add ¾ cup of this corn to a blender and grind to a smooth paste. If required while grinding add 2-3 teaspoons of water. Keep the remaining corn for the shorba. 
4. In a kadhai, heat 1 teaspoon of vegetable oil and drop in the tej patta. Next, add ¼ cup of the spring onion whites and fry it for a minute. Then, add the ginger-garlic paste and sauté till the raw aroma goes away. 
5. Now add the corn paste and fry it for about 1.5 minutes. Add the 3 cups of veg stock here. If you don’t have veg stock, you can even use normal water.
6. Add the jeera powder, dhaniya powder and chilli powder at this stage. Stir and mix these spices with the shorba. Season with salt as required.
7. Stir well and let it simmer for about 7-8 minutes without a lid on. Remember to keep the shorba simmered till it comes to a boil.
8. Before serving, add the remaining of the spring onions and corn into the shorba and give one final mix. Garnish with some dhaniya leaves and serve your makai ka shorba hot!

2. Mulligatawny Soup

This fragrant desi flavoured mulligatawny soup is rich in red creamy lentils, carrots, apples and fresh coconut milk. Try this recipe if you’re craving something hearty and indulgent:

Nutritional Facts (Per Bowl) : Calories: 297 | Carbs: 16g | Fat: 18g | Protein: 19g | Fibre: 5g | Sugar: 8g

Preparation Time: 10 minutes

Cooking Time: 45 minutes

Servings: 6

Ingredients:

• ¼ cup of butter or olive oil
• 1 onion, chopped
• 1 carrot, peeled and chopped
• 2 green chillies, deseeded and chopped
• 3 garlic cloves, minced
• 2 teaspoons of peeled and minced ginger root
• 2 small apples, peeled and diced into cubes
• 3 diced tomatoes
• 1 teaspoon turmeric (haldi) powder
• 1 teaspoon jeera powder
• 1 teaspoon dhaniya powder
• ¼ teaspoon freshly ground black pepper
• ½ cup of masoor dal (red lentils, uncooked)
• Roasted cashew nuts (kaju badam) for garnishing
• Chopped dhaniya leaves for garnishing
• Salt and pepper, as required

 Method:

1. Once you start melting the butter in a large pot, add the onion, carrots, green chillies and sauté for 4-5 minutes straight until the onions have turned translucent.
2. Add the garlic, ginger and apples to the pot. Fry these for 3 minutes and then add all the desi spices. Mix well and let it cook for another 2 minutes or so.
3. Add the dal and the broth and let it come to a boil. Simmer the heat to medium-low and let it cook covered for 30 minutes. 
4. Use an immersion blender to blend about 75% of the contents of your soup. Leaving some nice chunks will add a great texture to the mulligatawny soup. Stir in the coconut milk and add salt and pepper to taste.
5. Serve your soup hot with roasted kaju badams on top and chopped dhaniya leaves.

3. Onion Soup

Onion soup is a great example of both Indian and French cuisine. It champions some amazing and authentic flavours.

Nutritional Facts (Per Bowl) : Calories: 45 | Fat: 2.9g | Protein: 1.5g | Fibre: 1.5g | Sugar: 1.5g

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Servings: 4

Ingredients:

• 450 gms onions, thinly sliced
• 4 tablespoon olive oil
• 1.5-litre chicken stock
• 2 tablespoon all-purpose flour
• Vinegar (optional)
• Parmesan cheese, shredded
• Salt and black pepper, to season
• Spring onions, chopped

Method:

1. Heat the olive oil in a saucepan. Then add the onions and let them cook on medium heat. Keep stirring to avoid burning them.
2. When the onions are caramelized, add flour and cook for another 2 minutes.
3. De-glaze the pan with some stock (or sherry, if you can find some). Then add all of the stock and simmer it for 10 minutes.
4. Next, season with salt and pepper. Then pour the soup into oven-safe bowls and top with the shredded cheese.
5. Heat the bowls in the oven till the cheese melts and gets a beautiful golden crust. Take them out and garnish with spring onions.
6. You can serve the soup with toasted French baguette or sandwich bread.

4. Lentil Soup (Dal Ka Soup)

A staple in Europe and the Middle East, lentil soup (dal ka soup) is a filling and healthy stew that is rich in proteins. This is a versatile soup as you can experiment with the type of lentil (dal) to use and can add meats or veggies to your liking.

Nutritional Facts (Per Bowl) : Calories: 44 | Fat: 3.9g | Protein: 6.5g | Fibre: 3.5g | Sugar: 1.2g

Preparation Time: 10 minutes

Cooking Time: 1 hour 30 minutes

Servings: 3

Ingredients:

• 1 medium-onion, chopped
• Olive oil
• 1 small carrot, diced
• 1 clove garlic, minced
• ¾ teaspoon oregano
• ¾ teaspoon dried basil (tulsi)
• 1 bay leaf (tej patta)
• 400 gms tomato puree
• 300 gms lentil (arhar/masoor dal)
• 1.3 litres water 
• 85 gms spinach, sliced
• 1 tablespoon vinegar
• Salt, black pepper

Method:

1. In a saucepan, heat the oil on medium heat and then add the veggies. Stir and cook till the onions are tender.
2. Next add the tej patta, oregano, tulsi, garlic, and cook for 2 minutes.
3. Add in the lentils and tomato puree at this point and bring the broth to a boil. Then let it simmer for 1 hour on low heat.
4. Just before serving, add the spinach and cook on low heat till it wilts. Top off with vinegar, season with salt and pepper, give it one big stir and it’s ready to go!

5. Chicken Thukpa

Chicken and noodles together make for a filling, yummy yet easy-to-make healthy soup recipe. Ladakhi Thukpa is a hearty chicken noodle soup that you must definitely try! 

Nutritional Facts (Per Bowl) : Calories: 43 | Fat: 3.9g | Protein: 6.5g | Fibre: 2.5g | Sugar: 0.2g

Preparation Time: 15 minutes

Cooking Time: 40 minutes

Servings: 3

Ingredients:

• 2 chicken legs
• 1 onion, chopped
• 1 carrot, sliced
• 5gms ginger, julienned
• 5-6 spring onions, chopped
• 3 green chillies, halved
• Coriander leaves (dhaniya)
• 4-5 garlic cloves
• Salt
• ½ lemon
• 200 ml of water
• 1 teaspoon honey
• 1 teaspoon soy sauce
• 2 tablespoon olive oil
• A handful of egg noodles

Method:

1.  Heat the olive oil and shallow fry the chicken legs till they are golden brown. 
2. Then add the onion and carrot to sauté. Follow that by adding the ginger, garlic, spring onion and green chillies. Sauté on medium flame.
3. Continue cooking while seasoning with salt, pepper and fresh coriander leaves.
4. Add the water and let it simmer for 2-3 minutes.
5. Next, squeeze in the lemon and add a drizzle of honey and soy sauce. Stir the fragrant broth and let it cook for another 10 minutes.
6. By this time, the chicken is softened. Remove it from the broth and shred it.
7. Meanwhile, add the egg noodles to the broth and cook for 5 minutes.
8. To assemble this chicken noodle soup, pour the broth and noodles in a bowl, add in the shredded chicken and garnish with chopped spring onion greens and a lemon wedge.

6. Vegetable Soup

A hearty, warm bowl of vegetable soup was the first introduction for a lot of us to this comfort food. It is simple, easy to make and gives you room to play around with ingredients of your choice.

Nutritional Facts (Per Bowl) : Calories: 39 | Fat: 2.9g | Protein: 5.5g | Fibre: 1.5g | Sugar: 1.7g

Preparation Time: 15 minutes

Cooking Time: 20 minutes

Servings: 4

Ingredients:

• 2 tablespoons oil (olive/sesame/vegetable) or butter
• ½ teaspoon garlic, finely chopped
• ¾ teaspoon ginger, finely chopped
• 65-70 gms onions/spring onions
• 125 gms cabbage, chopped
• 85 gms carrots, chopped
• 70 gms capsicum, chopped
• 70 gms french beans, chopped
• 750 ml hot water
• ¼ teaspoon black pepper
• Salt
• A pinch of nutmeg (jaiphal)

Method:

1. In a saucepan, add the oil or butter of your choice. Once it heats, add in the ginger and garlic. Sauté, but do not let them brown.
2. Next, sauté the onions till they are translucent. 
3. Then add all the chopped vegetables and sauté for 2 minutes. Do not overcook; vegetables should stay crunchy.
4. Add the hot water at this point. Season with black pepper, nutmeg, and add salt to taste.
5. Cover the pan and simmer on medium flame till the veggies are al dente. The cooking time here will depend on the type of vegetables you use. In this case, cook for 10 minutes
6. Then, pour it into bowls and garnish with spring onions to serve.

7. Caldo de Galinha

There’s a reason why they say ‘chicken soup is for the soul’. It is quintessential comfort food and a great pick-me-up snack. Here is a regional delicacy to put a delicious twist on the humble chicken soup. 

Nutritional Facts (Per Bowl) : Calories: 55 | Fat: 3.9g | Protein: 5.5g | Fibre: 0.5g | Sugar: 0.9g

Preparation Time: 15 minutes

Cooking Time: 60-70 minutes

Servings: 4-5

Ingredients:

• 600 gms chicken (on the bone)
• 2 medium onions, chopped
• 1 large tomato, chopped
• ½ inch ginger, chopped
• 1 teaspoon coriander seeds (dhaniya)
• I teaspoon black peppercorns (kali mirch)
• 1-inch cinnamon (dalchini)
• 2 cloves (laung)
• ½ teaspoon turmeric (haldi) powder
• 1 bay leaf (tej patta)
• Salt, as per taste

Method:

1. Put all the ingredients in a large pot together, pour in 1 ½ litre of water and let it boil over high heat. 
2. Once the broth starts boiling, lower the heat and simmer for 45-60 minutes. The broth should reduce to about 1 litre. Remember to occasionally skim the foam from the top of the broth.
3. Now strain the reduced liquid and pour into bowls. Have it as is or shred the boiled chicken and add it in.

8. Tomato Shorba

Whether you’re at a restaurant or at home, you can never go wrong with tomato soup when looking for a flavoursome, uncomplicated way to start your meal. Try it with a desi spin with this tomato shorba recipe.

Nutritional Facts (Per Bowl) : Calories: 36 | Fat: 4.9g | Protein: 3.5g | Fibre: 0.5g | Sugar: 1.2g

Preparation Time: 5 minutes

Cooking Time: 30 minutes

Servings: 4

Ingredients:

• 3 tablespoon oil
• 2 large tomatoes, cubed
• 2 bay leaves (tej patta)
• 1-inch cinnamon (dalchini)
• 2 cloves (laung)
• 2 cardamom pods (choti elaichi)
• 1 teaspoon whole cumin (jeera)
• 1 teaspoon ginger, garlic paste
• 1 teaspoon gram flour (besan)
• ¼ teaspoon turmeric (haldi) powder
• ½ teaspoon Kashmiri red chilli powder
• ½ teaspoon coriander (dhaniya) powder
• ¼ teaspoon pepper, crushed
• Salt
• 500 ml of water

Method:

1. In a kadhai, heat the oil and sauté the bay leaves, cinnamon, cloves, cardamom and cumin.
2. Once they give off their delicious aroma, add in the ginger garlic paste and sauté till you can’t smell the rawness anymore.
3. Now add the besan and roast till it turns brown. This is the moment to add the cubed tomatoes and cook them till they soften.
4. Then add the powdered spices- turmeric, chilli, coriander powders and salt & pepper.
5. Cook for 1 minute and then add water to the aromatic mix. Boil the tomato soup for 30 minutes.
6. Mash the cooked tomatoes to ensure the shorba is not lumpy. You can give it a blitz in the blender to make sure.
7. To serve, garnish with leaves of fresh coriander.

9. Cream Of Spinach Soup

Rich in fresh cream and the goodness of spinach (palak), this makes one of the healthiest soup varieties ever. With its vibrant colour and texture, palak soup is best enjoyed with some home-baked garlic bread. 

Nutritional Facts (Per Bowl) : Calories: 118 | Carbs: 9.1g | Fat: 8.4g | Protein: 2g | Fibre: 1.5g | Sugar: 2.2g

Preparation Time: 15 minutes 

Cooking Time: 15 minutes

Servings: 3

Ingredients:

• 2 ½ tablespoon fresh cream
• 2 ½ cups of chopped spinach (palak), washed and drained
• 2 tablespoons of butter
• ½ cup finely chopped onions
• 2 teaspoons of cornflour mixed in ½ cup of cold milk
• Salt and freshly ground black pepper, as per taste

Method:

1. In a deep non-stick pan, melt the butter and fry the onions for about 2 minutes until translucent. 
2. Add the palak and fry for another 1 minute. Add 2 cups of water and mix well. Let it come to a boil and then simmer for 5-6 minutes. 
3. Let it cool after the boil. Once it’s completely cooled down, add to a blender and grind to a smooth paste. Strain the puree with the help of a sieve and transfer to the pot.
4. Add the cornflour mixture to the spinach mix and cook for about 3 minutes over medium flame. Stir well so that no lumps are formed.
5. Add the salt and pepper for taste. After the last one minute, serve your vibrant green palak soup in a bowl and garnish with fresh cream. 

10. Mushroom Soup

Mushrooms are an excellent vegetarian source of protein and fibre. They also provide Vitamin B, which is a great antioxidant. A good way to add them to your diet is by whipping up a quick, healthy soup.

Nutritional Facts (Per Bowl) : Calories: 138 | Fat: 3.9g | Protein: 2.5g | Fibre: 1.5g | Sugar: 1.7g

Preparation Time: 5 minutes

Cooking Time: 20 minutes

Servings: 3-4

Ingredients:

• 500 gms mushroom, sliced
• 50 gms unsalted butter 
• 5 cloves of garlic, thinly sliced
• 2 onions, thinly sliced
• 1 tablespoon salt
• Pepper
• 500 ml of water

Method:

1. Heat the butter in a pan and then add garlic and onion to sauté.
2. When the onions turn translucent, add the sliced mushrooms. Season with salt and pepper and sauté.
3. When the mushrooms turn soft and are cooked through, add the water and stir to mix.
4. Let it cook on a medium flame for 10 minutes. Then take the pan off the heat and let it cool. 
5. Once at room temperature, transfer the contents into a blender and blitz to achieve a smooth, creamy consistency.
6. Transfer it back to the pan and cook till the soup reaches a boil. If it appears too thick, add some water.
7. The mushroom soup is ready to be served! Pour it into bowls and serve with a side of toasted bread.

Tip: You can use the same recipe to make broccoli soup or carrot soup by replacing mushrooms with the respective vegetables. 

Key Takeaways

1. Don’t Overcook: Be careful to not overcook vegetables in a soup. They lose their crunch and flavour which is otherwise meant to lend freshness to the soup. This will make it taste bland. Use the same rule with meats to prevent them from getting too chewy.
2. Don’t Over-Season: While proper seasoning is essential for good flavour, over-seasoning can drown the subtle flavours of the veggies and meats in your soup. It will lose the complexity of flavour and become a one-note broth.
3. Experiment: Use your favourite ingredients with any of the above recipes, play around with types of seasonings and keep trying new flavours. Soup is a versatile dish, not confined to strict recipes. 

With the ongoing monsoons and the upcoming winters, having a warm bowl of soup has never been more fitting. Let us know how the recipes turned out in the comments below!