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  4. 14 Cozy Soups for a Healthy Cholesterol

14 Cozy Soups for a Healthy Cholesterol

Leah Goggins headshot
Leah Goggins Reviewed by Dietitian Jessica Ball, M.S., RD March 02, 2022
Reviewed by Dietitian Jessica Ball, M.S., RD
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Red Lentil Soup with Saffron
Credit: Jacob Fox

These cozy, comforting soups include ingredients like olive oil, legumes, winter squash and spinach that can help you lower your cholesterol. Plus, each recipe sticks to heart-healthy levels of sodium and saturated fat, which can lower your risk for heart disease, and is high in fiber, a nutrient that helps the body clear out excess cholesterol in your arteries. Whether you're looking for a light soup you can pair with a sandwich or something heartier for dinner, there's something for you in this mix. Recipes like our Red Lentil Soup with Saffron and White Bean Soup with Pasta are so tasty, you'll want to keep them in your regular rotation.

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Red Lentil Soup with Saffron

Red Lentil Soup with Saffron
Credit: Jacob Fox
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This hearty red lentil soup uses spices common in Persian cuisine: turmeric, cumin and saffron. Enjoy it with a warm baguette or steamed rice.

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Winter Vegetable Mulligatawny Soup

Winter Vegetable Mulligatawny Soup
Credit: Jacob Fox
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Our meatless version of the Indian-inspired British colonial soup includes parsnip and squash to keep it hearty and satisfying.

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White Bean Soup with Pasta

Pasta & White Bean Soup
Credit: Jacob Fox
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We use mirepoix—a combination of onion, celery and carrots—to flavor this soup. Keep a store-bought bag of the mixture in your freezer to ensure you always have some on hand without worrying about it going bad.

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Persian-Style Butternut Squash Soup

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Swap out your basic butternut squash soup for this fragrant version that includes sweet potato and a medley of spices like cinnamon, cumin, coriander and saffron. A drizzle of maple syrup and a few drops of orange water brighten the flavors, while a sprinkle of sumac adds a pop of color and a tangy edge. This healthy butternut squash soup would be a wonderful starter for your Thanksgiving meal.

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Curried Sweet Potato & Peanut Soup

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In this flavorful soup recipe, sweet potatoes simmer in a quick coconut curry, resulting in a creamy, thick broth punctuated by notes of garlic and ginger. We love peanuts for their inexpensive price and versatile flavor. They're also a great source of protein--1 ounce has 7 grams.

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Hearty Tomato Soup with Beans & Greens

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Garlicky kale and creamy white beans elevate simple canned tomato soup into a 10-minute lunch or dinner that really satisfies. Use a soup with tomato pieces for a heartier texture. Look for a brand that's low- or reduced-sodium, with no more than 450 mg sodium per serving.

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Loaded Black Bean Nacho Soup

Loaded Black Bean Nacho Soup
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Jazz up a can of black bean soup with your favorite nacho toppings, such as cheese, avocado and fresh tomatoes. A bit of smoked paprika adds a bold flavor kick, but you can swap in any warm spices you prefer, such as cumin or chili powder. Look for a soup that contains no more than 450 mg sodium per serving.

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Norma's Mushroom Barley Soup

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Long-simmered marrow bones give this soup its luxurious flavor. The texture of the finished soup is hearty--bordering on a soupy risotto.

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Vegetable Weight-Loss Soup

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A big bowl of this veggie-packed minestrone will leave you satisfied for hours without consuming a lot of calories, which is helpful when trying to lose weight. Plus, it's an easy way to boost your vegetable servings for the day—something all of us could benefit from. Top with a dollop of pesto before devouring this delicious vegetable soup and consider serving with a hunk of toasted whole-wheat bread to help round out the meal.

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Chicken & Spinach Soup with Fresh Pesto

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This fragrant, Italian-flavored soup takes advantage of quick-cooking ingredients--boneless, skinless chicken breast, bagged baby spinach and canned beans. It features a simple homemade basil pesto swirled in at the end to add a fresh herb flavor. If you are very pressed for time, you can substitute 3 to 4 tablespoons of a store-bought basil pesto. Recipe by Nancy Baggett for EatingWell.

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Red Lentil & Caramelized Onion Soup

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Fresh lime juice balances out the creamy, mellow sweetness of this pureed lentil and carrot soup. Caramelized onions, crisp snow peas, cilantro and sliced hard-boiled eggs are a flavorful and beautiful topping. Serve with warm whole-wheat naan or roti bread.

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White Bean Soup (Fassoulatha)

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A simple, rich stew of white beans. Serve with Mediterranean Tuna Panini.

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Vegetable and Tofu Soup

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Tofu has a reputation for being bland, but when marinated in Italian seasoning for up to four hours, it's anything but in this veggie-packed soup.

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Squash and Lentil Soup

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After some quick prep, your slow cooker will do the rest of the work. This Indian-inspired, high-protein soup has sweet butternut squash, earthy brown lentils and garam masala, and will delight the whole family.

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    1 of 14 Red Lentil Soup with Saffron
    2 of 14 Winter Vegetable Mulligatawny Soup
    3 of 14 White Bean Soup with Pasta
    4 of 14 Persian-Style Butternut Squash Soup
    5 of 14 Curried Sweet Potato & Peanut Soup
    6 of 14 Hearty Tomato Soup with Beans & Greens
    7 of 14 Loaded Black Bean Nacho Soup
    8 of 14 Norma's Mushroom Barley Soup
    9 of 14 Vegetable Weight-Loss Soup
    10 of 14 Chicken & Spinach Soup with Fresh Pesto
    11 of 14 Red Lentil & Caramelized Onion Soup
    12 of 14 White Bean Soup (Fassoulatha)
    13 of 14 Vegetable and Tofu Soup
    14 of 14 Squash and Lentil Soup

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    14 Cozy Soups for a Healthy Cholesterol
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