Free recipe guide · Daily Finds Lab
Easy, filling soups for busy weeknights — plus a combined shopping list and meal-prep tips. Each recipe serves about 4.
Meal-prep tips
- Batch-cook 2 soups on Sunday and portion them into jars for the week.
- Most soups keep 4 days in the fridge and 3 months in the freezer (freeze without pasta or gnocchi).
- Add a protein to every bowl: chicken, turkey, beans, lentils, tofu or Greek yogurt.
- Use low-sodium broth and season at the end.
1. Chicken Tortilla Soup · 35 min
Ingredients
- 1 lb boneless chicken breast
- 1 onion, diced
- 2 cloves garlic, minced
- 1 can (15 oz) black beans, rinsed
- 1 can (14.5 oz) diced fire-roasted tomatoes
- 1 cup frozen corn
- 4 cups low-sodium chicken broth
- 1 tsp each cumin and chili powder
- Lime, cilantro, avocado to serve
How to make it: Sauté onion and garlic in a little olive oil for 4 minutes. Add broth, tomatoes, spices and whole chicken breasts; simmer 20 minutes. Shred the chicken, return it with beans and corn, and simmer 5 more minutes. Finish with lime juice, cilantro and sliced avocado.
2. Turkey & White Bean Chili · 40 min
Ingredients
- 1 lb lean ground turkey
- 1 onion and 1 bell pepper, diced
- 2 cans (15 oz) white beans, rinsed
- 1 can (4 oz) diced green chiles
- 3 cups chicken broth
- 1 tsp cumin, 1 tsp oregano
- 1/2 cup plain Greek yogurt to serve
How to make it: Brown the turkey with onion and pepper. Add beans, chiles, broth and spices. Simmer 25 minutes, mashing a few beans to thicken. Top each bowl with a spoon of Greek yogurt.
3. Lentil & Sausage Soup · 45 min
Ingredients
- 8 oz chicken sausage, sliced
- 1 cup dry brown or green lentils
- 2 carrots and 2 celery stalks, diced
- 1 onion, diced
- 1 can (14.5 oz) diced tomatoes
- 6 cups low-sodium broth
- 2 cups chopped kale
How to make it: Brown the sausage, then add onion, carrots and celery for 5 minutes. Add lentils, tomatoes and broth; simmer 30 minutes until lentils are tender. Stir in kale for the last 3 minutes.
4. Lightened-Up Chicken Gnocchi Soup · 30 min
Ingredients
- 1 lb chicken breast, diced
- 1 onion, 2 carrots, 2 celery stalks, diced
- 4 cups chicken broth
- 1 cup 2% milk
- 2 tbsp flour
- 1 package (16 oz) shelf-stable gnocchi
- 2 cups baby spinach
How to make it: Cook the chicken until browned, then add vegetables for 5 minutes. Sprinkle in flour, stir, and add broth. Simmer 10 minutes, add gnocchi and milk, and cook until the gnocchi float. Stir in spinach.
5. White Bean & Kale Soup · 30 min
Ingredients
- 2 cans (15 oz) cannellini beans, rinsed
- 1 onion, 3 cloves garlic
- 2 carrots, diced
- 4 cups vegetable or chicken broth
- 1 bunch kale, chopped
- 1/4 cup grated Parmesan
- Optional: 1 cup cooked chicken
How to make it: Sauté onion, garlic and carrots for 6 minutes. Add beans and broth and simmer 15 minutes. Blend one cup of the soup and stir it back in for creaminess. Add kale (and chicken if using) and finish with Parmesan.
6. Beef & Barley Soup · 1 hr
Ingredients
- 1 lb lean stew beef, cubed
- 3/4 cup pearl barley
- 1 onion, 2 carrots, 2 celery stalks
- 8 oz mushrooms, sliced
- 6 cups low-sodium beef broth
- 2 tsp thyme, 1 bay leaf
How to make it: Brown the beef in batches, then soften the vegetables and mushrooms. Add broth, barley and herbs. Cover and simmer 45 minutes until the beef and barley are tender. (Crockpot: 7 hours on low.)
7. Egg Drop Soup with Tofu · 15 min
Ingredients
- 4 cups low-sodium chicken broth
- 1 tbsp low-sodium soy sauce
- 1 tsp grated ginger
- 7 oz firm tofu, cubed
- 3 eggs, beaten
- 1 tbsp cornstarch + 2 tbsp water
- Green onions, sesame oil
How to make it: Bring broth, soy sauce and ginger to a simmer. Add tofu and the cornstarch slurry. Slowly drizzle in the eggs while stirring to make ribbons. Finish with green onions and a few drops of sesame oil.
Combined shopping list
Protein
☐ Chicken breast (3 lb)
☐ Lean ground turkey (1 lb)
☐ Chicken sausage (8 oz)
☐ Lean stew beef (1 lb)
☐ Firm tofu (7 oz)
☐ Eggs (3)
☐ Plain Greek yogurt
Produce
☐ Onions (6)
☐ Garlic (1 head)
☐ Carrots (2 lb)
☐ Celery (1 bunch)
☐ Bell pepper (1)
☐ Kale (2 bunches)
☐ Baby spinach (5 oz)
☐ Mushrooms (8 oz)
☐ Ginger, limes, cilantro, green onions, avocado
Pantry
☐ Low-sodium chicken broth (~5 cartons)
☐ Low-sodium beef broth (2 cartons)
☐ Black beans (1 can)
☐ Cannellini beans (4 cans)
☐ Diced tomatoes (2 cans)
☐ Green chiles (1 can)
☐ Lentils (1 cup)
☐ Pearl barley (3/4 cup)
☐ Gnocchi (16 oz)
☐ Frozen corn
☐ Spices: cumin, chili powder, oregano, thyme, bay leaf
☐ Soy sauce, sesame oil, cornstarch, flour, olive oil
☐ Parmesan, 2% milk
Want a full 14-day plan?
If you like these recipes and want a structured, day-by-day soup plan with more recipes and shopping lists, take a look at the 14 Day Rapid Soup Diet.
Daily Finds Lab may earn a commission if you buy through links on this page, at no extra cost to you. General information only, not medical advice. Talk with your doctor before changing your diet, especially if you are pregnant, nursing or have a medical condition. Individual results vary.