10 High Fiber Winter Soups That’ll Warm You From Spoon to Soul

When the cold hits, there’s nothing better than a steaming bowl of cozy soup. Even better? A bowl that packs serious fiber to keep you full, energized, and, ahem, regular. These 10 high fiber winter soups are hearty, cheap to make, and wildly satisfying—think beans, lentils, whole grains, and loads of veggies doing their magic. Ready to ladle up comfort that’s actually good for you? Let’s cook.

1. Hearty Lentil & Barley Hug-In-A-Bowl

This soup is the definition of winter comfort. Lentils bring plant-based protein, barley adds chew and extra fiber, and the veggies make it vibrant. It’s weeknight-friendly and tastes even better the next day—meal prep gold.

Ingredients:

• 2 tablespoons olive oil
• 1 large yellow onion, diced
• 3 carrots, diced
• 3 celery stalks, diced
• 4 garlic cloves, minced
• 1 teaspoon smoked paprika
• 1 teaspoon ground cumin
• 1 bay leaf
• 1 cup green or brown lentils, rinsed
• 1/2 cup pearl barley, rinsed
• 1 (14.5-ounce) can diced tomatoes
• 6 cups low-sodium vegetable broth
• 1 teaspoon salt, plus more to taste
• 1/2 teaspoon black pepper
• 2 cups chopped kale (ribs removed)
• 1 tablespoon lemon juice
• Fresh parsley, chopped (optional, for garnish)

Instructions:

1. Warm olive oil in a large pot over medium heat. Sauté onion, carrots, and celery for 6–7 minutes until soft. Stir in garlic, smoked paprika, and cumin; cook 30 seconds until fragrant.
2. Add bay leaf, lentils, barley, tomatoes, broth, salt, and pepper. Bring to a boil, then reduce to a lively simmer.
3. Simmer uncovered for 35–40 minutes, stirring occasionally, until lentils and barley are tender.
4. Stir in kale and cook 3–4 minutes until wilted. Remove bay leaf. Finish with lemon juice and adjust seasoning.

Serve with a drizzle of olive oil and parsley. Make it smoky with a pinch of chili flakes or swap kale for spinach. For extra fiber, toss in a can of chickpeas in the last 10 minutes—trust me, it’s a vibe.

2. Creamy White Bean, Cauliflower & Rosemary Dream

Silky without cream, this soup blends cauliflower and white beans into a velvet bowl of goodness. It tastes like a cozy café lunch but uses pantry staples. Great for anyone craving creamy comfort with a lighter touch.

Ingredients:

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 2 garlic cloves, sliced
• 1 small head cauliflower, chopped (about 6 cups)
• 2 (15-ounce) cans cannellini beans, drained and rinsed
• 5 cups vegetable broth
• 1 sprig fresh rosemary (or 1/2 teaspoon dried)
• 1/4 teaspoon nutmeg
• 3/4 teaspoon salt, plus more to taste
• 1/2 teaspoon black pepper
• 1 tablespoon lemon juice
• 2 tablespoons nutritional yeast or grated Parmesan (optional)
• Olive oil and extra rosemary for garnish

Instructions:

1. Sauté onion in olive oil over medium heat for 5 minutes. Add garlic; cook 30 seconds.
2. Add cauliflower, beans, broth, rosemary, nutmeg, salt, and pepper. Bring to a boil, then simmer 15–18 minutes until cauliflower is very tender.
3. Remove rosemary sprig. Blend with an immersion blender until smooth. Stir in lemon juice and nutritional yeast or Parmesan if using.

Top with a swirl of olive oil and cracked pepper. Add crunch with garlicky whole-grain croutons. Want more punch? Crisp some chopped prosciutto or mushrooms to sprinkle on top—seriously satisfying.

3. Smoky Black Bean & Sweet Potato Power Pot

Sweet potatoes and black beans are a fiber power couple. This one’s smoky, a little sweet, and brightened with lime. It’s fast, filling, and perfect for taco night’s cozy cousin.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 1 red bell pepper, chopped
• 3 garlic cloves, minced
• 2 medium sweet potatoes, peeled and diced (1/2-inch)
• 2 teaspoons chili powder
• 1 teaspoon smoked paprika
• 1 teaspoon ground cumin
• 1/4 teaspoon cayenne (optional)
• 4 cups vegetable broth
• 2 (15-ounce) cans black beans, drained and rinsed
• 1 (14.5-ounce) can fire-roasted tomatoes
• 1 teaspoon salt
• Juice of 1 lime
• Chopped cilantro, diced avocado, and Greek yogurt for serving (optional)

Instructions:

1. In a pot, heat olive oil over medium. Sauté onion and bell pepper for 5 minutes. Add garlic; cook 30 seconds.
2. Add sweet potatoes, chili powder, smoked paprika, cumin, and cayenne; stir to coat for 1 minute.
3. Pour in broth, beans, tomatoes, and salt. Simmer 20–25 minutes until sweet potatoes are tender.
4. Stir in lime juice and adjust seasoning.

Top with avocado and a dollop of yogurt. For extra body, mash a cup of the soup and stir it back in. Want it heartier? Add 1/2 cup uncooked quinoa and an extra cup of broth—cook until tender.

4. Rustic Tuscan Ribollita With Garlicky Greens

Ribollita is an Italian peasant soup that turns stale bread, beans, and greens into pure magic. It’s thick, rich, and deeply comforting—the kind of soup you’ll want to eat by the fire with a big spoon.

Ingredients:

• 2 tablespoons olive oil, plus more for drizzling
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 4 garlic cloves, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon red pepper flakes (optional)
• 1 (14.5-ounce) can diced tomatoes
• 2 (15-ounce) cans cannellini beans, drained and rinsed
• 6 cups vegetable broth
• 1 Parmesan rind (optional but amazing)
• 1 small bunch Tuscan kale, stems removed, chopped
• 3 cups day-old whole-grain bread, torn into chunks
• Salt and pepper to taste
• Fresh basil or parsley, for serving

Instructions:

1. Sauté onion, carrots, and celery in olive oil over medium heat for 8 minutes until soft. Add garlic, oregano, and red pepper flakes; cook 1 minute.
2. Stir in tomatoes, beans, broth, and Parmesan rind. Simmer 15 minutes.
3. Add kale and bread; simmer another 10 minutes, stirring to thicken. Season generously with salt and pepper.

Finish with a glug of olive oil and herbs. For next-level depth, make it a day ahead—ribollita literally means “reboiled” and it thickens beautifully. Gluten-free? Skip the bread and add extra beans plus 1/2 cup cooked brown rice.

5. Curried Red Lentil, Carrot & Coconut Cozy Bowl

Bright, fragrant, and ridiculously quick, this soup hits the sweet spot between creamy and fresh. Red lentils cook fast and basically melt into the broth, while carrots add natural sweetness. It’s winter sunshine in a bowl.

Ingredients:

• 1 tablespoon coconut oil or olive oil
• 1 onion, chopped
• 3 garlic cloves, minced
• 1 tablespoon grated fresh ginger
• 2 tablespoons red curry paste or 1 tablespoon curry powder
• 1 teaspoon ground turmeric
• 1 cup red lentils, rinsed
• 4 cups vegetable broth
• 1 (13.5-ounce) can light coconut milk
• 3 large carrots, thinly sliced
• 1 teaspoon salt
• Juice of 1/2 lime
• Fresh cilantro and chopped scallions, for serving

Instructions:

1. Sauté onion in oil over medium heat for 5 minutes. Add garlic and ginger; cook 1 minute. Stir in curry paste/powder and turmeric; cook 30 seconds.
2. Add lentils, broth, coconut milk, carrots, and salt. Bring to a simmer and cook 15–18 minutes until lentils are soft.
3. Stir in lime juice. For extra creaminess, blend half the soup and return to the pot.

Top with cilantro and scallions. Add heat with chili crisp or a pinch of cayenne. Want more fiber? Toss in a handful of spinach or chopped Swiss chard at the end.

6. Mushroom, Farro & Bean Umami Stew

This one’s earthy, savory, and deeply satisfying—like a forest walk, but edible. Chewy farro teams up with mushrooms and beans for a mega-fiber, mega-flavor combo. A splash of balsamic at the end makes it sing.

Ingredients:

• 2 tablespoons olive oil
• 1 pound mixed mushrooms, sliced (cremini, shiitake, oyster)
• 1 large shallot or small onion, minced
• 3 garlic cloves, minced
• 1 tablespoon tomato paste
• 1 teaspoon dried thyme
• 1 cup pearled farro, rinsed
• 1 (15-ounce) can borlotti or cannellini beans, rinsed
• 5 cups vegetable or mushroom broth
• 1 tablespoon soy sauce or tamari
• 1 bay leaf
• 3 cups chopped kale
• 1 tablespoon balsamic vinegar
• Salt and pepper to taste
• Parsley and grated Parmesan (optional)

Instructions:

1. Heat oil in a pot over medium-high. Cook mushrooms without stirring for 3 minutes to brown, then stir and cook 3 more minutes.
2. Add shallot and garlic; cook 1 minute. Stir in tomato paste and thyme; cook 1 minute.
3. Add farro, beans, broth, soy sauce, and bay leaf. Simmer 25–30 minutes until farro is tender.
4. Stir in kale and cook 3–4 minutes. Remove bay leaf, add balsamic, and season to taste.

Serve with parsley and Parmesan if you like. Swap farro for barley or wheat berries; for gluten-free, use brown rice and add 10–15 minutes. A knob of butter stirred in at the end? Heavenly.

7. Spiced Chickpea, Tomato & Spinach Soup With Orzo

Think Italian wedding soup meets pantry staples. Chickpeas bring the fiber, orzo adds comfort, and warm spices make every spoonful pop. It’s quick, bright, and totally slurpable.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, finely chopped
• 3 garlic cloves, minced
• 1 teaspoon ground coriander
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground cumin
• 1/4 teaspoon chili flakes (optional)
• 1 (28-ounce) can crushed tomatoes
• 5 cups vegetable broth
• 2 (15-ounce) cans chickpeas, drained and rinsed
• 3/4 cup whole-wheat orzo (or small pasta)
• 5 ounces baby spinach, roughly chopped
• 1 teaspoon salt, more to taste
• Black pepper, to taste
• Juice of 1/2 lemon
• Grated Parmesan or nutritional yeast (optional)

Instructions:

1. Sauté onion in olive oil over medium heat for 5 minutes. Add garlic and spices; cook 30 seconds.
2. Stir in tomatoes, broth, and chickpeas; bring to a simmer.
3. Add orzo and cook 8–10 minutes until tender.
4. Stir in spinach to wilt, then season with salt, pepper, and lemon juice.

Garnish with Parmesan if you like. To boost fiber even more, use whole-wheat couscous or brown rice instead of orzo. Leftovers thicken—just splash with water when reheating.

8. Roasted Butternut, Apple & Red Lentil Velvet

Roasting the squash and apples caramelizes their edges and adds sweet depth, while red lentils sneak in extra fiber and body. The result is ultra-creamy and just the right amount of cozy. It’s the soup equivalent of your favorite sweater.

Ingredients:

• 1 medium butternut squash, peeled and cubed (about 6 cups)
• 2 crisp apples (like Honeycrisp), cored and chopped
• 2 tablespoons olive oil, divided
• Salt and pepper
• 1 onion, chopped
• 3 garlic cloves, smashed
• 1 teaspoon ground coriander
• 1/2 teaspoon cinnamon
• 1/4 teaspoon nutmeg
• 1 cup red lentils, rinsed
• 5 cups vegetable broth
• 1 teaspoon grated fresh ginger (optional)
• 1 tablespoon apple cider vinegar or lemon juice
• Pumpkin seeds and chili oil for topping (optional)

Instructions:

1. Heat oven to 425°F (220°C). Toss squash and apples with 1 tablespoon olive oil, salt, and pepper. Roast on a sheet pan for 25–30 minutes until golden.
2. Meanwhile, in a pot, sauté onion in 1 tablespoon olive oil for 5 minutes. Add garlic, coriander, cinnamon, and nutmeg; cook 30 seconds.
3. Add roasted squash and apples, lentils, broth, and ginger if using. Simmer 15–18 minutes until lentils are soft.
4. Blend until smooth. Stir in vinegar or lemon juice; adjust salt and pepper.

Top with pumpkin seeds and a drizzle of chili oil for contrast. For a richer finish, swirl in a spoonful of yogurt or coconut cream. Want it chunkier? Blend half and leave the rest as is.

9. Split Pea & Smoky Veggie Stew (No Ham Needed)

All the cozy nostalgia of split pea soup, none of the heavy ham. Smoked paprika and bay leaf bring the savory depth, while peas bring serious fiber and creaminess as they break down. This is cold-weather comfort done right.

Ingredients:

• 2 tablespoons olive oil
• 1 large onion, diced
• 3 carrots, diced
• 3 celery stalks, diced
• 3 garlic cloves, minced
• 2 teaspoons smoked paprika
• 1 teaspoon dried thyme
• 2 cups dried green split peas, rinsed
• 7 cups vegetable broth
• 2 bay leaves
• 1 medium russet potato, peeled and diced
• 1 teaspoon salt, plus more to taste
• Black pepper, to taste
• 2 tablespoons chopped fresh dill or parsley
• 1 tablespoon red wine vinegar (optional)

Instructions:

1. Sauté onion, carrots, and celery in olive oil over medium heat for 8 minutes. Add garlic, smoked paprika, and thyme; cook 1 minute.
2. Add split peas, broth, bay leaves, and potato. Bring to a boil, then reduce to a steady simmer.
3. Cook 50–60 minutes, stirring occasionally, until peas are very soft. Add water if needed to thin.
4. Remove bay leaves, season with salt, pepper, dill, and vinegar if using.

For a silky texture, blend 1–2 cups of the soup and stir it back in. If you want a meaty vibe, add diced smoked turkey or veggie sausage. Serve with crusty whole-grain bread to double down on fiber.

10. Moroccan-Inspired Chickpea, Lentil & Quinoa Harira

Harira is a classic North African soup that’s hearty, spiced, and utterly satisfying. This version layers chickpeas, lentils, and quinoa for a fiber trifecta. Bright lemon and herbs make it feel fresh even on the chilliest day.

Ingredients:

• 2 tablespoons olive oil
• 1 onion, finely chopped
• 2 celery stalks, finely chopped
• 2 carrots, finely chopped
• 4 garlic cloves, minced
• 1 tablespoon grated fresh ginger
• 1 1/2 teaspoons ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon turmeric
• 1 (28-ounce) can crushed tomatoes
• 6 cups vegetable broth
• 1/2 cup dried green or brown lentils, rinsed
• 1/2 cup quinoa, rinsed
• 1 (15-ounce) can chickpeas, drained and rinsed
• 1 teaspoon salt, plus more to taste
• Black pepper, to taste
• 2 cups chopped spinach or Swiss chard
• Juice of 1 lemon
• Chopped cilantro and mint, for serving
• Harissa or chili flakes (optional)

Instructions:

1. Warm olive oil in a large pot. Sauté onion, celery, and carrots over medium heat for 8 minutes until soft. Add garlic and ginger; cook 1 minute.
2. Stir in cumin, coriander, smoked paprika, cinnamon, and turmeric; toast 30 seconds.
3. Add tomatoes, broth, lentils, and quinoa. Simmer 20 minutes.
4. Stir in chickpeas and salt; cook 10 minutes more until lentils and quinoa are tender. Add spinach to wilt.
5. Finish with lemon juice, black pepper, and herbs. Add harissa if you like it spicy.

Serve with lemon wedges and warm flatbread. For a creamier finish, whisk 1 egg with a tablespoon of lemon juice and swirl in off the heat. Make it heartier with diced roasted carrots or extra chickpeas.

Final Tips For Maximum Fiber And Flavor

Want to supercharge any of these soups? Add extra beans, throw in a handful of chopped greens, or stir in a cooked whole grain like farro, barley, brown rice, or quinoa. Keep a squeeze of lemon or splash of vinegar handy—acidity wakes up flavors like magic.

Now grab a pot, crank the heat, and choose your cozy. Whether you go smoky, creamy, or spice-forward, these high fiber winter soups will keep you warm, satisfied, and coming back for seconds. Happy stirring!