6 Easy Soups for a High Fiber Meal

A high fiber bowl does not need to be complicated. Beans, lentils, whole grains, and hearty vegetables turn simple pantry staples into filling soups that support digestion, steady energy, and heart health. These six options rely on everyday ingredients and short simmer times, with most work done in one pot.

Lentil-Tomato Weeknight Soup

Brown or green lentils hold their shape and don’t require soaking, making them an easy base for fiber. Sauté onion, carrot, and celery in olive oil with a pinch of salt until soft. Stir in garlic, tomato paste, crushed tomatoes, dried oregano, and rinsed lentils. Cover with broth, simmer until the lentils are tender, then finish with lemon juice and parsley. This is sturdy enough to portion and reheat all week. A cup of cooked lentils delivers about 15–16 grams of fiber, so each serving lands solidly in the high fiber range once you account for vegetables.

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 garlic cloves, minced
• 2 tablespoons tomato paste
• 1 can (14.5 oz) crushed or diced tomatoes
• 1 1/2 cups brown or green lentils, rinsed
• 6 cups low-sodium vegetable or chicken broth
• 1 teaspoon dried oregano
• 1 lemon, juiced
• 1/4 cup chopped parsley
• Salt and black pepper

Instructions

1. Heat oil in a large pot over medium. Sauté onion, carrots, and celery with a pinch of salt until softened, 6–8 minutes.
2. Add garlic and tomato paste. Cook, stirring, until fragrant, 1 minute.
3. Stir in tomatoes, lentils, broth, and oregano. Bring to a boil, then reduce heat and simmer until lentils are tender, 25–30 minutes.
4. Finish with lemon juice and parsley. Season to taste with salt and pepper.

Black Bean and Corn Chili-Style Soup

Canned black beans cut prep to minutes. Soften onion and red pepper with chili powder and cumin. Add minced garlic, crushed tomatoes, low-sodium broth, drained black beans, and frozen corn. Simmer briefly and mash some beans against the pot wall to thicken without cream. Lime juice and cilantro brighten the finish. Black beans contribute roughly 7–9 grams of fiber per half-cup; with vegetables and corn, a bowl is notably high in fiber with balanced spice.

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, diced
• 1 red bell pepper, diced
• 3 garlic cloves, minced
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1 can (14.5 oz) crushed or diced tomatoes
• 3 cups low-sodium vegetable or chicken broth
• 2 cans (15 oz each) black beans, drained and rinsed
• 1 1/2 cups frozen corn
• 1 lime, juiced
• 1/4 cup chopped cilantro
• Salt and black pepper

Instructions

1. Heat oil in a pot over medium. Sauté onion and bell pepper with a pinch of salt until softened, 5–7 minutes.
2. Add garlic, chili powder, and cumin. Cook 30 seconds.
3. Add tomatoes, broth, black beans, and corn. Simmer 10–15 minutes.
4. Lightly mash some beans against the side of the pot to thicken. Stir in lime juice and cilantro. Season to taste.

Minestrone with Whole-Grain Pasta

Minestrone is flexible and designed for what you have. Start with onion, carrot, and celery. Add zucchini, chopped greens like kale or spinach, a can of diced tomatoes, cannellini beans, and broth. Stir in a small handful of whole-grain small pasta shapes near the end so they do not overcook. A parmesan rind during the simmer adds depth; remove before serving. Beans plus whole-grain pasta and vegetables create layered fiber, typically 8–12 grams per serving depending on portions.

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 2 garlic cloves, minced
• 1 zucchini, diced
• 1 can (14.5 oz) diced tomatoes
• 1 can (15 oz) cannellini beans, drained and rinsed
• 6 cups low-sodium vegetable broth
• 1 cup chopped kale or spinach
• 3/4 cup small whole-grain pasta (ditalini, elbows)
• 1 parmesan rind (optional)
• Salt and black pepper

Instructions

1. Heat oil in a large pot over medium. Sauté onion, carrots, and celery with a pinch of salt until softened, 6–8 minutes.
2. Add garlic and zucchini. Cook 2 minutes.
3. Stir in tomatoes, beans, broth, and parmesan rind if using. Bring to a simmer for 10 minutes.
4. Add pasta and greens. Simmer until pasta is al dente and greens are tender, 8–10 minutes. Remove rind. Season to taste.

Chickpea, Spinach, and Lemon Soup

This quick soup leans on canned chickpeas. Sweat onion in olive oil, add garlic and a pinch of red pepper flakes, then pour in broth and chickpeas. Simmer briefly, stir in a few handfuls of chopped spinach to wilt, and finish with lemon zest and juice. Optional: whisk a spoonful of tahini with hot broth and swirl in for body without dairy. Chickpeas provide about 6–8 grams of fiber per half-cup; greens and aromatics add more without extra steps.

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, thinly sliced
• 3 garlic cloves, minced
• 1/4 teaspoon red pepper flakes
• 4 cups low-sodium vegetable or chicken broth
• 2 cans (15 oz each) chickpeas, drained and rinsed
• 4 cups loosely packed spinach, chopped
• 1 lemon, zest and juice
• 2 tablespoons tahini (optional)
• Salt and black pepper

Instructions

1. Warm oil in a pot over medium. Cook onion with a pinch of salt until soft and translucent, 7–8 minutes.
2. Add garlic and red pepper flakes. Cook 30 seconds.
3. Stir in broth and chickpeas. Simmer 8–10 minutes.
4. Off heat, stir in spinach to wilt. Add lemon zest and juice. If using tahini, whisk with a ladle of hot broth in a bowl, then stir into the pot. Season to taste.

Barley and Mushroom Vegetable Soup

Pearled barley cooks in the pot and brings gentle chew along with steady fiber. Brown sliced mushrooms in a bit of oil for flavor, then add onion, carrot, and celery. Stir in thyme, a bay leaf, rinsed barley, and vegetable or chicken broth. Simmer until barley is tender. Finish with a splash of sherry vinegar or lemon. A cup of cooked barley offers about 6 grams of fiber, and the vegetables lift the total while keeping the soup light.

Ingredients

• 1 tablespoon olive oil
• 12 oz mushrooms, sliced
• 1 medium onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 2 garlic cloves, minced
• 1 teaspoon dried thyme
• 1 bay leaf
• 3/4 cup pearled barley, rinsed
• 6 cups low-sodium vegetable or chicken broth
• 1 tablespoon sherry vinegar or lemon juice
• Salt and black pepper

Instructions

1. Heat oil in a pot over medium-high. Cook mushrooms with a pinch of salt until browned and their liquid evaporates, 6–8 minutes.
2. Add onion, carrots, and celery. Cook until softened, 5 minutes. Stir in garlic and thyme, 30 seconds.
3. Add bay leaf, barley, and broth. Bring to a boil, then simmer until barley is tender, 30–40 minutes.
4. Stir in vinegar or lemon. Season to taste and remove bay leaf.

Split Pea Soup with Carrots and Smoked Paprika

Dried split peas cook down into a naturally creamy texture. Sauté onion, celery, and carrot, then add garlic and smoked paprika. Rinse split peas, add to the pot with broth, and simmer until peas break down. For a smoother bowl, blitz part of the soup with an immersion blender. A teaspoon of apple cider vinegar at the end sharpens the flavor. Split peas are among the highest-fiber legumes, with about 16 grams per cooked cup, making this a reliable high fiber staple.

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 celery stalks, diced
• 2 carrots, diced
• 3 garlic cloves, minced
• 1 teaspoon smoked paprika
• 2 cups dried split peas, rinsed
• 7 cups low-sodium vegetable or chicken broth
• 1 teaspoon apple cider vinegar
• Salt and black pepper

Instructions

1. In a large pot, heat oil over medium. Sauté onion, celery, and carrots with a pinch of salt until softened, 6–8 minutes.
2. Add garlic and smoked paprika. Cook 30 seconds.
3. Stir in split peas and broth. Bring to a boil, then reduce heat and simmer, stirring occasionally, until peas are very tender and breaking down, 45–60 minutes.
4. For extra creaminess, blend a portion with an immersion blender. Stir in vinegar. Season to taste.

Make It Work Any Night

• Keep it simple. Aromatics, a legume or grain, a vegetable, and an acid at the end are the core pattern.
• Season early and lightly. Salt layers during the sauté stage improve flavor without heavy sodium later.
• Batch once, eat often. Most of these soups freeze well; cool completely and portion.
• Add-ons help. A drizzle of olive oil, herbs, lemon, or a spoon of yogurt or tahini can finish a bowl without extra cooking.

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