11 healthy soup recipes you can freeze 

If you’re looking for a warming dish that’s good for your heart and will keep you feeling full, why not try making your own soup?

Unlike many ready-made soups, our healthy recipes are packed with nutrients and low in salt and saturated fat.

Plus, it’s easy to make extra helpings that you can freeze in batches to enjoy when you’re not in the mood to cook from scratch.

Here are 11 tasty recipes you can enjoy freshly made and frozen, as well as some useful tips on how best to freeze homemade soup.

How to freeze soup

Many soups can be frozen and usually last for up to 3 months in the freezer.

For the best results, follow these steps:

1. Make sure to let the soup cool down to room temperature first.
2. Put the soup in freezer bags or containers, leaving a little bit of space as the liquid will expand when frozen. Divide it into separate portions to make it easier to reheat later.
3. Label each bag or container with the name of the soup and the date it was frozen.
4. Seal the bags or containers and pop them in the freezer. Lay any bags of soup out flat to help to save space when they’re frozen.

Leave out any dairy or garnishes you’d normally add to your soup before you freeze it, as these ingredients do not freeze well – instead, add them after you reheat your soup. 

When you’re ready to eat your soup, take it out of the freezer and leave it in the fridge to defrost for 24 hours.

Then reheat your soup thoroughly in the microwave or over the stove, stirring occasionally, until it’s piping hot – and enjoy!

• Read more advice on freezing food safely from the UK’s Foods Standards Agency.

1. Butternut squash soup

Our butternut squash soup is golden, creamy and delicious. The mild, sweet flavour of the squash makes this recipe a cold season favourite.

Enjoy this soup fresh or freeze it. Serve it with fresh herbs and a hunk of crusty wholemeal bread for a quick, satisfying meal.

• Get the recipe for butternut squash soup.

2. Curried lentil soup with yogurt drizzle

This warming, spicy soup is both healthy and tantalising for your taste buds.

You can make and freeze the lentil soup ahead of time, then defrost and serve with 0% fat Greek yogurt and a little chopped coriander.

• Get the recipe for curried lentil soup with yogurt drizzle.

3. Chicken noodle soup

Chicken noodle soup is often said to be full of goodness, and this recipe is no exception.

It uses dried mushrooms to add a rich savoury flavour without having to use traditional ingredients like oyster sauce and fish sauce, which are both high in salt. Plus, fresh ginger and chilli give it an extra zing.

Keep a portion in the freezer for when you need a warming pick-me-up. You can freeze the soup without the noodles and add them later.

• Get the recipe for chicken noodle soup.

4. Green minestrone soup 

Our take on this classic soup has a delicious low-salt savoury base and plenty of veggies.

It has canned haricot or butter beans for extra fibre, but you can use wholewheat pasta if you prefer.

This recipe freezes well for a quick dinner on colder nights in.

• Get the recipe for green minestrone soup.

5. Red pepper, carrot and lentil soup

This warming winter soup is jam-packed with vegetables and pulses, which both count towards your 5-a-day.

Plus, it’s full of fibre, so each portion will keep you feeling full while still being low in calories.

You can puree the mixture until it’s smooth, or enjoy it as a chunky soup.

• Get the recipe for red pepper, carrot and lentil soup.

6. Pearl barley, kale and winter veg broth

This broth is pure comfort in a bowl, with pearl barley – a wholegrain packed with cholesterol-lowering fibre – teamed with plenty of leafy greens to support your heart health.

Add peas or chopped broccoli instead of the spinach or kale if you like.

• Get the recipe for pearl barley, kale and winter veg broth.

7. Pea and mint soup

You can make this vibrant pea and potato soup flavoured with fresh mint for an easy lunch or light dinner.

Whether you freeze it first or eat it right away, garnish with a swirl of low-fat natural yogurt when it’s ready to serve for a creamier texture.

• Get the recipe for pea and mint soup.

8. Moroccan-spiced carrot soup

For a meal with a bit of spice, why not try our meat and dairy-free Moroccan-spiced carrot soup?

This recipe is brought to life with aromatic ras el hanout spices, but you can use a mix of ground cumin, coriander and hot chilli powder too.

• Get the recipe for Moroccan-spiced carrot soup.

9. Borscht soup with savoury scones

This bright Eastern-European dish is made with beetroot, which gives this soup a sweet, earthy flavour, as well as its vivid colour.

Serve this hearty soup with our guilt-free savoury scones. This recipe makes 2 extra scones that can be frozen – why not make double the amount of soup and freeze some soup too?

• Get the recipe for borscht soup with savoury scones.

10. Tomato, cabbage and cannellini bean soup

This filling soup packed with vegetables is perfect for cosy winter evenings.

Cannellini beans are rich in fibre, protein, vitamins and minerals, giving this dish a healthy boost.

• Get the recipe for tomato, cabbage and cannellini bean soup.

11. Cumin-spiced parsnip soup

This sweet, creamy soup lightly spiced with cumin is a great alternative to more traditional creamy soups that tend to be higher in fat.

Not a fan of parsnips? You can easily swap them for another root vegetable like carrots.

• Get the recipe for cumin-spiced parsnip soup.

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