Often there are situations when the question is not what to cook, but how to do it quickly and without extra effort. Healthy soup recipes for busy nights are exactly the solution to this. Simple ingredients, clear steps, and a great result.
Here we’ll talk about soups that you can fit into a normal day. Some can be made quickly, in other cases a multicooker or slow cooker helps and does most of the work for you. But in every option, there’s what matters for real food: protein, vegetables, and flavor, not just “something hot.”
Everything is built on basic ingredients — chicken, lentils, chickpeas, vegetables, broth. Because of that, all recipes are easy to repeat, adjust for yourself, and use regularly, not just once “when you feel like it.”
1. Instant Pot Chicken and Quinoa Soup
In this soup, chicken gives satiety and protein, quinoa adds density and texture, and vegetables bring flavor. As a result, you get a very filling and rich soup.
When Lindy and I are overloaded — work, the land, constant small tasks — and we need to eat properly, this soup really helps.
Quinoa contains all essential amino acids, so it’s a complete source of plant protein. Because of that, the soup turns out more filling and helps you stay full longer.
What you’ll need
- 1 lb chicken breast or boneless thighs (≈450 g)
- 1/2 cup quinoa (≈90 g)
- 1 medium onion
- 2 carrots
- 2 celery stalks
- 3 cloves garlic
- 6 cups chicken broth (≈1.4 L)
- 1 tbsp olive oil
- 1 tsp dried thyme
- salt and pepper to taste
- juice of 1/2 lemon
For equipment, we use the Instant Pot Duo 7-in-1 Electric Pressure Cooker — it saves time and removes half of the unnecessary steps.
How to make
- Prepare the vegetables
Cut the onion, carrots, and celery into medium pieces. Don’t make them too small — when vegetables stay visible, the soup feels more filling and real.
Rinse the quinoa under cold water — this removes its natural bitterness. - Sauté the base
Turn on sauté mode, add olive oil, and start with the onion. Let it cook for 2–3 minutes until it softens. Then add carrots and celery. Cook for another 3–4 minutes until you get a light aroma. This is where the base flavor of the soup forms. - Add garlic
Finely chop or crush the garlic and add it to the vegetables. Cook for about 30 seconds. Don’t overcook — once you smell it, that’s enough. - Combine everything in the pot
Place the chicken in whole (no need to cut it), add the rinsed quinoa, thyme, salt, and pepper. Pour in the broth so everything is fully covered with liquid. - Pressure cooking
Close the lid and set pressure cook for 10 minutes. After it finishes, let it release pressure naturally for a few minutes, then carefully release the rest. - Finish the soup
Take out the chicken and shred it with forks — it will be very tender. Put it back into the soup. Add lemon juice and taste for salt. If needed, adjust the flavor, but usually it’s already balanced.
We often eat this soup the next day as well. It becomes thicker, the flavor is deeper — and it’s even better than right after cooking.
Serving
Before serving, make sure to add fresh herbs — parsley or dill. You can grate a bit of parmesan on top or add a few drops of good olive oil. And if you want to make the dish even more filling, serve it with warm bread with a crispy crust.
2. Vegetarian Lentil Coconut Curry Soup
Even though vegetarian lentil coconut curry soup has no meat, it still fills you up well. This soup is warm, thick, with mild spice and a deep flavor.
We started making it at a time when we just wanted to lighten up our diet. And lentils handle that job well. You eat — and don’t think about food for a long time. Because lentils contain plant protein and fiber. These components help you stay full longer and keep your energy more stable throughout the day.
What you’ll need
- 1 cup red lentils (≈190 g)
- 1 can coconut milk (13.5 oz / ≈400 ml)
- 1 medium onion
- 2 cloves garlic
- 1 tbsp fresh ginger (grated)
- 1 tbsp red curry paste
- 1 tsp turmeric
- 1 tsp ground cumin
- 4 cups vegetable broth (≈950 ml)
- 1 tbsp olive oil
- juice of 1/2 lime
- salt to taste
How to make
- Prepare the base
Chop the onion finely, mince the garlic, grate the ginger on a fine grater. Rinse the lentils until the water runs clear — this removes extra starch and the flavor will be cleaner. - Cook spices and vegetables
Heat olive oil in a pot over medium heat. First add the onion and cook for 3–4 minutes until it softens. Then add garlic and ginger — just for 30–40 seconds. After that, add curry paste, turmeric, and cumin. Stir and let the spices warm up for about a minute. The aroma becomes stronger — that’s exactly what you need. - Add lentils and liquid
Add the lentils, mix them with the spices, and pour in the broth right away. Bring to a boil, then reduce heat to medium. Cook for about 15–20 minutes until the lentils are soft. - Pour in coconut milk
When the lentils are ready, add coconut milk and mix well. The soup immediately becomes thicker and softer in flavor. If you want a more even texture, you can blend it slightly, but not until completely smooth. It’s better to keep some texture. - Adjust the flavor
Add lime juice and taste. Add salt if needed. Lime removes the heaviness of coconut milk and makes the flavor more fresh.
Serving
Before serving, add fresh cilantro or parsley. You can sprinkle a little black pepper or add a pinch of chili if you want some heat. If you want a more filling dinner, serve it with warm flatbread or rice. And in this form, it usually works best — hot, thick, with a bright flavor, without feeling heavy.
The next day this soup becomes thicker, almost like a stew. Sometimes I even add a bit of water or broth when reheating to bring back the right texture.
Tip. Add coconut milk at the very end, when the lentils are fully cooked. This way the flavor stays cleaner and more насыщенный, without extra heaviness. Before adding broth, let the spices (curry paste, cumin, turmeric) warm in oil for 30–60 seconds. The aroma opens up more, and the soup gets a deeper flavor.
3. Easy Ground Turkey Detox Soup
Ground turkey is a good option for light but filling soups. It usually has less saturated fat than beef, and at the same time enough protein to keep the dish satisfying.
What you’ll need
- 1 lb ground turkey (≈450 g)
- 1 zucchini
- 2 carrots
- 2 celery stalks
- 1 small onion
- 3 cloves garlic
- 6 cups chicken or vegetable broth (≈1.4 L)
- 1 tbsp olive oil
- 1 tsp dried oregano
- 1 tsp paprika
- salt and pepper to taste
- juice of 1/2 lemon
To speed up chopping, it’s convenient to use the Fullstar Vegetable Chopper. When you cook in the evening, small things like this really save time.
How to make (step by step)
- Prepare the vegetables
Cut the zucchini into cubes, carrots into slices or half-slices, celery into small pieces. Chop the onion. Try to keep the pieces about the same size — this way everything cooks evenly. - Cook the turkey
Heat a pot with olive oil and add the ground turkey. Cook over medium heat, breaking it up with a spatula. It’s important to cook it until there are no pink parts left and a light golden color appears — this adds flavor. - Add the vegetables
Add onion, carrots, and celery to the cooked turkey. Cook for 4–5 minutes until the vegetables soften slightly. Then add garlic and stir — about 30 seconds is enough. - Add broth and spices
Pour in the broth, add oregano, paprika, salt, and pepper. Bring to a boil, then reduce the heat. Cook for about 15 minutes — the vegetables should be soft but not overcooked. - Add the zucchini
Zucchini cooks quickly, so add it closer to the end. Let it cook for 5–7 minutes until soft but still holding its shape. - Final step
Add lemon juice and taste the soup. Adjust salt and pepper if needed. Lemon makes the flavor fresher and removes heaviness.
This soup is convenient to cook for 2–3 days ahead. It stays light but still filling — especially in the evening when you don’t want to overload your body.
Serving.
Before serving, add fresh herbs — dill or parsley. You can lightly drizzle olive oil on top. If you want a slightly more filling option, serve it with a piece of whole grain bread. And if you leave it as is, it turns into a light dinner that still feels comfortable even late in the evening.
Tip. Cook the turkey until it gets a light golden color, not just until done. This way the soup turns out more flavorful and satisfying, without that boiled meat taste.
4. Slow Cooker Minestrone With Hidden Greens
Slow cooker minestrone with hidden greens looks like a regular minestrone — rich, thick, with beans and pasta. If you carefully add greens to a familiar soup, they become part of the flavor, not something separate.
According to the Centers for Disease Control and Prevention (CDC), most people don’t get enough vegetables, especially leafy ones. Soups like this help add them into your diet without extra effort.
What you’ll need
- 1 can beans (kidney or cannellini, 15 oz / ≈425 g)
- 1/2 cup small pasta (≈80 g)
- 1 zucchini
- 2 carrots
- 2 celery stalks
- 1 small onion
- 3 cloves garlic
- 1 can tomatoes in juice (14 oz / ≈400 g)
- 6 cups vegetable broth (≈1.4 L)
- 2 cups fresh spinach or kale (≈60–70 g)
- 1 tbsp olive oil
- 1 tsp dried oregano
- 1 tsp dried basil
- salt and pepper to taste
We use the Crock-Pot 7 Quart Oval Manual Slow Cooker.
How to make
- Prepare the vegetables
Cut the zucchini, carrots, and celery into medium pieces. Chop the onion.
Spinach or kale can be roughly chopped — not into puree, but without large leaves. - Build the base in the slow cooker
Add onion, carrots, celery, zucchini, beans (rinsed), garlic, and tomatoes with juice into the bowl. Add spices and olive oil right away. - Add broth and start cooking
Pour in the broth, mix, and set to low for 6–8 hours or high for 3–4 hours. During this time, the vegetables become soft and the flavor gets more developed. - Add pasta
Add pasta 20–30 minutes before it’s done. This is important — if you add it earlier, it will overcook and lose its texture. - Add the greens
Add spinach or kale 5–10 minutes before the end. Stir — the greens will reduce in volume and become almost unnoticeable in the soup. But they still stay part of the dish. - Adjust the flavor
Taste the soup, add salt and pepper if needed. If you want a brighter taste, you can add a bit of lemon juice.
This soup is not an exception — it also stores well and even tastes better the next day. The pasta absorbs some broth, and the texture becomes thicker.
Serving
Before serving, you can add some grated parmesan — it complements the vegetable base and makes the flavor richer. If you lightly drizzle the soup with olive oil, the taste becomes softer and more balanced, especially after it has rested. With warm bread or ciabatta, it turns into a full dinner.
Tip. If you add pasta at the very end of cooking, it will keep its shape and texture. If you add it at the beginning with all the ingredients, it will most likely overcook and the soup will become too soft in consistency.
5. Mediterranean Chickpea & Spinach Soup
For us, mediterranean chickpea & spinach soup is one of those meals you make from what’s already in the pantry. A can of chickpeas, some greens, tomatoes — and from that you get a really good dinner.
Chickpeas are protein and fiber in one product, so they keep you full. Legumes in general help you stay full longer and keep your energy more stable.
What you’ll need
- 1 can chickpeas (15 oz / ≈425 g), rinsed
- 2 cups fresh spinach (≈60 g)
- 1 can tomatoes in juice (14 oz / ≈400 g)
- 1 small onion
- 2 cloves garlic
- 4 cups vegetable broth (≈950 ml)
- 1 tbsp olive oil
- 1 tsp dried oregano
- 1/2 tsp paprika
- salt and pepper to taste
- juice of 1/2 lemon
How to make (step by step)
- Prepare the vegetables
Cut the onion into small cubes, mince the garlic. Spinach can be roughly chopped, but not too much — it will reduce in volume anyway during cooking. Make sure to rinse the chickpeas under water to remove extra salt and the taste from the can. - Build the ароматную основу
Heat olive oil in a pot over medium heat. Add the onion and cook for 3–4 minutes until it softens. Then add garlic and cook for about 30 seconds — just until the aroma appears, no longer. - Add tomatoes and spices
Pour in the tomatoes with their juice, add oregano and paprika. Stir and let the mixture simmer for 3–5 minutes. During this time, the flavor becomes richer, and the acidity of the tomatoes softens a bit. - Add chickpeas and broth
Add the chickpeas, pour in the broth, and bring to a boil. After that, reduce the heat and let the soup cook for about 10–15 minutes. This is enough time for all the ingredients to come together. - Add spinach
At the very end, add the spinach and gently stir. In a couple of minutes, it will reduce in volume and become part of the soup without standing out. - Adjust the flavor
Add lemon juice and taste the soup. Add salt and pepper if needed.
Lemon here is important — it makes the flavor fresher and removes heaviness from the legumes.
Serving
It’s a good idea to add some fresh herbs before serving — parsley or basil if you have it on hand. If you lightly drizzle the soup with olive oil, the flavor becomes softer and a bit deeper, especially after the soup has rested. Sometimes we serve it with a piece of toasted bread — and then it becomes a full dinner that doesn’t need anything else.
Tip. If you let the soup sit for at least 10–15 minutes after cooking, the flavor becomes richer, and the ingredients absorb the broth better.
6. Thai-Inspired Healing Lemongrass Broth
In thai-inspired healing lemongrass broth, you get a clear broth with a lot of flavor, while it stays light and doesn’t overload your body.
Lemongrass, ginger, and garlic add more than just taste. For example, ginger can help with digestion and reduce inflammatory responses.
What you’ll need
- 6 cups vegetable or chicken broth (≈1.4 L)
- 2 stalks lemongrass
- 1 tbsp fresh ginger (grated or sliced)
- 2 cloves garlic
- 1 tbsp soy sauce
- 1 tsp fish sauce (optional)
- 1 tsp coconut sugar or honey
- juice of 1 lime
- 1/2 cup mushrooms (≈70 g, for example button mushrooms)
- 1 small carrot
- fresh cilantro for serving
How to make (step by step)
- Prepare the aromatic base
Lightly crush the lemongrass with a knife so it starts releasing its aroma, then cut it into large pieces. Slice the ginger thinly or grate it, lightly crush the garlic.
Cut the carrot into thin slices, mushrooms into slices. - Start the broth
Pour the broth into a pot, add lemongrass, ginger, and garlic. Bring to a boil, then reduce the heat to medium. Let the broth simmer for 10–15 minutes — during this time it absorbs the aroma of the ingredients. - Add vegetables
Add the carrot and mushrooms. Cook for about 5–7 minutes so they become soft but keep their shape. It’s important not to overcook — the broth should stay light. - Adjust the flavor
Add soy sauce, fish sauce (if using), and a bit of sugar or honey. Stir and taste. The flavor should be balanced: a bit salty, a bit sour, a bit of sweetness. - Final step
Right before turning off the heat, add lime juice. After that, you can remove the large pieces of lemongrass so they don’t get in the way when serving.
Serving
Fresh cilantro pairs well with the aroma of lemongrass and lime. If you squeeze a bit more lime juice directly into the bowl, the flavor becomes brighter and fresher. Sometimes we serve this broth with thin rice noodles — and then it turns into not just a light soup, but a full dish that still doesn’t feel heavy.
Tip. IIf you let the broth sit covered for 5–10 minutes after turning it off, the aroma becomes more noticeable and the flavor more developed.
7. Simple Carrot and Ginger Wellness Soup
Simple carrot and ginger wellness soup is simple in ingredients, but at the same time it gives the feeling of a proper filling meal. We like this kind of soup — carrots bring natural sweetness, ginger adds light heat and warmth, and in the end you get a soup that is easy to eat but not empty.
Carrots are not just a basic vegetable. They are rich in beta-carotene, which turns into vitamin A and is important for vision and immunity. And at the same time, it’s just a tasty soup, without the feeling that you’re eating something healthy by force.
What you’ll need
- 5–6 medium carrots (≈500–600 g)
- 1 tbsp fresh ginger (≈15 g)
- 1 small onion
- 2 cloves garlic
- 4 cups vegetable broth (≈950 ml)
- 1 tbsp olive oil
- 1/2 cup coconut milk (≈120 ml, optional)
- salt and pepper to taste
If you want to get a very smooth texture without extra effort, it’s convenient to use a blender — it handles soups like this quickly.
How to make (step by step)
- Prepare the ingredients in advance
Cut the carrots into slices or half-slices of medium size — pieces that are too thick will take longer to cook, and pieces that are too small may lose their texture. Grate the ginger or chop it very finely so it spreads evenly in the soup.
Chop the onion, crush or chop the garlic. When everything is ready in advance, the process goes calmly, without rushing. - Cook the vegetables
Heat a pot over medium heat, add olive oil, and add the onion. Cook for 3–4 minutes until it becomes soft and slightly translucent. After that, add garlic and ginger, stir, and cook for about 30–40 seconds. It’s important not to overcook — once the aroma appears, that’s enough. - Add the carrots and warm them up
Add the carrots to the pot and mix with the other ingredients. Let them cook for 2–3 minutes so they warm up and absorb some of the aroma. This is a small step, but it helps make the flavor more complete. - Add broth and cook until ready
Pour in the broth so the carrots are fully covered. Bring to a boil, then reduce the heat and cook for about 20–25 minutes. The carrots should become soft — you can check with a fork, it should go in easily. - Make the texture smooth
Remove the pot from the heat and let the soup cool slightly. Then blend it until smooth. If you want a softer taste, add coconut milk and mix. It makes the texture smoother without making the soup heavy. - Adjust the flavor
Taste the soup and add salt and pepper if needed.
If you want a brighter taste, you can add a bit of fresh ginger at the end.
Serving
Fresh herbs always work well, for example parsley — it makes the flavor more lively. If you carefully add a bit of coconut milk directly into the bowl, the soup becomes softer and gets a light creamy texture without heaviness. And if you serve it with warm bread, it turns into a simple and filling dinner.
Tip. If you add part of the ginger at the very end, the flavor becomes fresher and more noticeable, instead of blending completely into the background of the soup.
8. Creamy Cauliflower and Cashew Soup
This creamy cauliflower and cashew soup is made without cream. Lindy loves this version. Here, cashews give density and softness, while the flavor stays light.
Cashews here are not just for texture. They contain healthy fats and magnesium, which is important for muscle and nerve function. And all of this is simply added through regular food, without extra effort.
What you’ll need
- 1 medium head of cauliflower (≈700–800 g)
- 1/2 cup raw cashews (≈75 g)
- 1 small onion
- 2 cloves garlic
- 4 cups vegetable broth (≈950 ml)
- 1 tbsp olive oil
- 1 tbsp lemon juice
- salt and pepper to taste
To get a very smooth texture, it’s convenient to use the NutriBullet Personal Blender — it handles nuts well and makes the soup really creamy.
How to make (step by step)
- Prepare the cashews in advance
Pour hot water over the cashews and leave them for 10–15 minutes. They will soften and turn into a creamy base more easily. This is a small step, but it strongly affects the texture. - Prepare the vegetables
Break the cauliflower into medium florets. Chop the onion, mince the garlic.
Don’t make the pieces too large — this helps them cook faster and more evenly. - Build the base flavor
Heat a pot with olive oil, add the onion and cook for 3–4 minutes until it softens.
Then add garlic and stir — about 30 seconds is enough. - Add cauliflower and broth
Add the cauliflower, mix, and pour in the broth right away. Bring to a boil, then reduce the heat. Cook for about 15–20 minutes until the cauliflower becomes soft. - Make the creamy texture
Drain the cashews and add them to the soup. Then blend everything until smooth.
Don’t rush — if you blend a bit longer, the texture will be noticeably smoother. - Adjust the flavor
Add lemon juice, salt, and pepper. Taste and adjust if needed. Lemon helps balance the flavor and removes the feeling of heaviness.
When reheating, the soup may become thicker — this is normal, just add a bit of water or broth.
Serving
Before serving, you can add some freshly ground black pepper — it works well with the soft flavor of the soup. If you lightly drizzle the soup with olive oil, it becomes softer and more pleasant. Sometimes we add a few toasted bread pieces on top — and then the soup turns into a full dinner that doesn’t need anything else.
Tip. If you soak the cashews in hot water in advance, the soup texture will be smoother and without small pieces.
9. Quick Tomato Basil Soup with Greek Yogurt
Quick tomato basil soup with Greek yogurt is warm, thick, with a bright tomato flavor and a soft creamy texture, but without cream.
Greek yogurt here is not just a replacement for cream. It adds protein and a light tang, which pairs well with tomatoes. At the same time, it makes the soup more filling.
What you’ll need
- 1 can tomatoes in juice (28 oz / ≈800 g)
- 1/2 cup Greek yogurt (≈120 g)
- 1 small onion
- 2 cloves garlic
- 2 cups vegetable broth (≈500 ml)
- 1 tbsp olive oil
- 1/2 tsp dried oregano
- a handful of fresh basil
- salt and pepper to taste
For a smoother texture, it’s convenient to use a blender, especially if you want a fully creamy result.
How to make (step by step)
- Prepare the base
Cut the onion into small cubes, mince the garlic. You can tear the basil slightly with your hands — this helps release its aroma. - Cook the onion and garlic
Heat a pot with olive oil and add the onion. Cook for 3–4 minutes until it softens.
Then add garlic and stir — about 30 seconds is enough for the aroma to appear. - Add tomatoes and spices
Pour in the tomatoes with their juice, add oregano, salt, and pepper. Stir and let the mixture simmer for 5–7 minutes. During this time, the flavor becomes richer and the extra acidity reduces slightly. - Add broth
Pour in the broth, stir, and let the soup cook for another 5–10 minutes over medium heat. This brings all the ingredients together into one flavor. - Make the texture smooth
Remove the pot from heat and blend the soup until smooth. If you want a thicker version, you can leave a small part unblended. - Add yogurt and basil
Let the soup cool slightly (this is important), then add Greek yogurt and mix well.
After that, add basil. Taste and adjust salt if needed.
This soup is best eaten right away while it’s hot, but it can be stored in the fridge for 1–2 days. When reheating, just avoid bringing it to a strong boil after adding yogurt.
Serving
Before serving, you can add some fresh basil on top — it strengthens the aroma and makes the flavor fresher. If you carefully add a bit more Greek yogurt directly into the bowl, the soup becomes softer and looks more balanced. And a warm toast or crispy bread makes it a quick dinner that feels much more complete than expected from such a simple recipe.
Tip. Add Greek yogurt to slightly cooled soup. If you pour it into boiling liquid, it may curdle and the texture will become less smooth.
10. Crockpot Chicken and Wild Rice Comfort Soup
In crockpot chicken and wild rice comfort soup, wild rice gives a dense texture and makes it more filling — it doesn’t fall apart like regular rice. It also has more fiber and minerals compared to white rice.
What you’ll need
- 1 lb chicken breast or boneless thighs (≈450 g)
- 3/4 cup wild rice (≈150 g)
- 2 carrots
- 2 celery stalks
- 1 small onion
- 3 cloves garlic
- 6 cups chicken broth (≈1.4 L)
- 1 cup milk or cream (≈240 ml, optional)
- 1 tbsp olive oil
- 1 tsp dried thyme
- 1/2 tsp dried rosemary
- salt and pepper to taste
How to make
- Prepare the ingredients in advance
Cut the carrots into slices or half-slices, celery into small pieces, chop the onion.
Rinse the wild rice under cold water — it often contains dust and extra starch.
You can leave the chicken whole — it will become soft and easy to shred later. - Combine everything in the crockpot
Add chicken, rice, carrots, celery, onion, and garlic into the bowl. Add thyme, rosemary, salt, and pepper. Pour in the broth so all ingredients are fully covered. - Start slow cooking
Set to low for 6–7 hours or high for 3–4 hours. During this time, the rice becomes soft, the chicken very tender, and the vegetables fully cooked. Don’t open the lid too often — the temperature inside should stay stable. - Shred the chicken
When everything is ready, take out the chicken and shred it with forks. This is easy because the meat is already soft. Return the chicken back into the soup and mix. - Add the creamy part (optional)
If you want a softer and richer texture, add milk or cream. Stir and let the soup warm for another 10–15 minutes, without strong boiling. - Adjust the flavor
Taste the soup and add salt and pepper if needed. If the flavor feels heavy, you can add a bit of lemon juice — it makes it fresher.
The next day, the rice absorbs part of the broth, and the texture becomes thicker. If it feels too dense, just add a bit of broth when reheating.
Serving
Before serving, add some parsley, the flavor will feel fresher and more lively. If you want a softer texture, you can add a bit of cream directly into the bowl, and the soup becomes more creamy. And warm bread with the soup — for more satiety.
Tip. If you have time, you can lightly sear the chicken before adding it to the crockpot. This makes the flavor more rich, and the broth more flavorful.
Working recipe
If you try one of the recipes, notice how they behave the next day. Many of these soups become even more convenient — you can reheat them, slightly adjust the texture, and get a full dinner again without extra cooking.
It’s interesting which option worked better for you — the one that cooks faster, or the one you can leave on slow cooking and not touch until evening?And if you have your own working recipe for days like this — write it in the comments. These things usually come from real kitchen experience, and they are the ones that actually save time later.
