15 Meal Prep Soup Recipes That Simplify Your Week

When life gets busy, having a list of meal prep soup recipes is a game changer. Picture a variety of comforting bowls like classic chicken noodle or zesty black bean, ready to nourish with ease. Each recipe is designed to be simple yet satisfying, catering to those who love convenience and flavor. Are you ready to revamp your weekly meals? Let’s explore these delicious options together.

Classic Chicken Noodle Soup

There’s nothing quite like a warm bowl of Classic Chicken Noodle Soup, especially on a chilly day. This recipe combines tender pieces of chicken, hearty vegetables, and soft noodles in a flavorful broth that warms both body and soul.

Perfect for meal prep, this soup can be made in advance and enjoyed throughout the week, providing a comforting homemade meal whenever you need it. The Classic Chicken Noodle Soup isn’t only delicious but also incredibly nutritious, making it an ideal choice for families looking to enjoy a wholesome meal.

With simple ingredients and straightforward cooking methods, this soup is easy to prepare, even for novice cooks. Whether you’re nursing a cold or simply craving a comforting dish, this soup is sure to hit the spot.

Ingredients for 4-6 Servings:

• 2 tablespoons olive oil
• 1 medium onion, diced
• 3 cloves garlic, minced
• 3 medium carrots, sliced
• 2 celery stalks, sliced
• 8 cups chicken broth
• 2 cups cooked chicken, shredded or cubed
• 1 teaspoon dried thyme
• 1 teaspoon dried parsley
• Salt and pepper to taste
• 2 cups egg noodles
• 2 tablespoons fresh lemon juice
• Fresh parsley, for garnish

Cooking Instructions:

1. Prepare the Vegetables: In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté for about 5 minutes until it becomes translucent. Stir in the minced garlic and cook for an additional minute until fragrant.
2. Cook the Vegetables: Add the sliced carrots and celery to the pot. Stir occasionally and cook for about 6-8 minutes until the vegetables begin to soften.
3. Add the Broth and Chicken: Pour in the chicken broth and bring to a boil. Once boiling, reduce the heat to a simmer and add the shredded or cubed chicken. Stir in the dried thyme, dried parsley, salt, and pepper. Let the soup simmer for about 15 minutes to allow the flavors to meld.
4. Cook the Noodles: Increase the heat to a gentle boil and add the egg noodles. Cook according to the package instructions, typically 6-8 minutes, until the noodles are tender.
5. Finish the Soup: Stir in the fresh lemon juice for a touch of brightness. Taste and adjust seasoning as necessary.
6. Serve: Ladle the soup into bowls and garnish with freshly chopped parsley. Enjoy hot.

Extra Tips:

For a richer flavor, feel free to use homemade chicken broth if available. Rotisserie chicken can be a convenient option for the cooked chicken component.

If you plan to store the soup for later, consider cooking the noodles separately and adding them when reheating, as this will prevent them from becoming too soft. Additionally, you can add more vegetables like peas or corn for extra nutrition and color.

This soup also freezes well, making it an excellent option for batch cooking.

Creamy Tomato Basil Soup

Creamy Tomato Basil Soup is a classic comfort food that combines the rich, tangy flavors of ripe tomatoes with the aromatic notes of fresh basil. This recipe is perfect for meal prep, as it can be easily made in large batches and stored for quick lunches or dinners throughout the week.

The creamy texture is achieved by blending the cooked ingredients to a smooth consistency, which pairs perfectly with a crunchy piece of bread or a gooey grilled cheese sandwich. This soup isn’t only delicious but also packed with nutrients, making it a wholesome option for those looking to maintain a balanced diet.

The inclusion of fresh tomatoes means that it’s high in antioxidants like lycopene, while the basil adds a burst of freshness and herbal goodness. This recipe serves 4-6 people, making it ideal for family meals or for enjoying leftovers during the week.

Ingredients:

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 3 cloves garlic, minced
• 2 (28-ounce) cans whole tomatoes, with juice
• 1 cup vegetable broth
• 1 cup heavy cream
• 1 teaspoon sugar
• Salt and pepper to taste
• 1 cup fresh basil leaves, chopped
• Parmesan cheese, for garnish (optional)

Instructions:

1. Prepare the Base: In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, and sauté for about 5 minutes until the onions are translucent and the garlic is fragrant.
2. Add Tomatoes: Add the canned tomatoes with their juice to the pot. Use a spoon to break up the tomatoes into smaller pieces. This helps them cook evenly and incorporate into the soup base.
3. Simmer: Pour in the vegetable broth and bring the mixture to a simmer. Allow the soup to simmer for about 20 minutes, stirring occasionally. This helps develop the flavors and soften the tomatoes.
4. Blend the Soup: Using an immersion blender, blend the soup until it reaches a smooth consistency. Alternatively, you can transfer the soup in batches to a blender, blending until smooth and then returning it to the pot.
5. Add Cream and Basil: Stir in the heavy cream and sugar, mixing well to combine. Add salt and pepper to taste. Ultimately, add the chopped basil leaves and let the soup simmer for another 5 minutes.
6. Serve: Ladle the soup into bowls and garnish with grated Parmesan cheese if desired. Serve hot with your choice of bread or a sandwich.

Extra Tips:

For a more intense tomato flavor, consider roasting fresh tomatoes before adding them to the soup; this adds a depth of flavor that canned tomatoes sometimes lack.

When blending the soup, exercise caution to avoid hot splashes, especially if using a traditional blender. Let the soup cool slightly before blending in batches.

Hearty Beef and Vegetable Stew

There’s nothing quite like a warm, comforting bowl of beef and vegetable stew on a chilly day. This hearty dish is perfect for meal prep and can be enjoyed throughout the week, offering robust flavors and rich nutrients with every bite. The combination of tender beef, wholesome vegetables, and savory broth makes it a satisfying meal that will surely please a crowd.

With just a bit of prep work and some simmering time, you can create a delicious and nourishing stew that’s perfect for family dinners or storing for easy lunches.

This recipe for Hearty Beef and Vegetable Stew serves 4-6 people and is an ideal way to use up any leftover vegetables you might have. The slow cooking process allows the flavors to meld together beautifully, resulting in a stew that’s rich in taste and texture.

Whether you’re a seasoned chef or a beginner in the kitchen, this recipe is straightforward and easy to follow, ensuring a successful dish every time.

Ingredients:

• 2 pounds beef chuck, cut into 1-inch cubes
• 3 tablespoons olive oil
• 1 large onion, chopped
• 3 cloves garlic, minced
• 4 cups beef broth
• 2 tablespoons tomato paste
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• 3 large carrots, sliced
• 3 potatoes, peeled and diced
• 2 stalks celery, sliced
• 1 cup frozen peas
• Salt and pepper to taste

Instructions:

1. Prepare the Beef: Begin by seasoning the beef cubes with salt and pepper. Heat 2 tablespoons of olive oil in a large pot over medium-high heat. Once hot, add the beef cubes in batches, searing them on all sides until browned. This should take about 5-7 minutes per batch. Remove the beef and set aside.
2. Sauté the Aromatics: In the same pot, add the remaining tablespoon of olive oil. Lower the heat to medium and add the chopped onion. Sauté for about 5 minutes until the onion becomes translucent. Add the minced garlic and cook for an additional 1-2 minutes, stirring frequently to prevent burning.
3. Build the Flavor Base: Stir in the tomato paste, incorporating it with the onions and garlic. Cook for about 2 minutes until the paste begins to caramelize. Add the dried thyme and rosemary, stirring to combine.
4. Simmer the Stew: Return the seared beef to the pot and pour in the beef broth. Bring the mixture to a gentle boil. Reduce the heat to low, cover the pot with a lid, and let it simmer for about 1 hour, or until the beef is tender.
5. Add the Vegetables: After an hour, add the carrots, potatoes, and celery to the pot. Stir to combine and continue to simmer for another 30 minutes, or until the vegetables are fork-tender.
6. Finish with Peas: In the last 5 minutes of cooking, add the frozen peas to the stew. Stir well and allow them to heat through. Adjust the seasoning with additional salt and pepper if necessary.
7. Serve: Once everything is cooked through and flavorful, remove the stew from the heat and let it cool slightly before serving. Enjoy your Hearty Beef and Vegetable Stew warm with crusty bread or a side salad.

Extra Tips:

For the best results, try to let the stew sit for a few hours or even overnight in the refrigerator before serving. This allows the flavors to deepen and meld together, making the stew even more delicious.

Additionally, feel free to customize the vegetables based on what you have on hand—green beans, turnips, or parsnips can be lovely additions. If you prefer a thicker stew, you can mash a few pieces of potato in the pot or whisk a tablespoon of flour into a bit of cold water and stir it into the stew during the final simmer. Enjoy your cooking adventure!

Savory Lentil and Spinach Soup

Savory Lentil and Spinach Soup is a comforting and nutritious meal that’s perfect for any time of the year. Packed with protein-rich lentils and nutrient-dense spinach, this soup isn’t only delicious but also incredibly healthy. The warm spices and aromatic herbs create a depth of flavor that makes this dish a favorite for family dinners or meal prep. It’s hearty enough to be enjoyed on its own or can be paired with crusty bread for a more filling meal.

This recipe is designed to serve 4-6 people, making it ideal for family dinners or for meal prep to enjoy throughout the week. The ingredients are simple and easily accessible, ensuring you can whip up this delightful soup without any hassle. With its rich flavors and satisfying texture, Savory Lentil and Spinach Soup is sure to be a staple in your kitchen.

Ingredients:

• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 cloves garlic, minced
• 2 carrots, diced
• 2 celery stalks, diced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon cayenne pepper (optional)
• 1 cup dried green or brown lentils, rinsed
• 6 cups vegetable broth or water
• 1 can (14 oz) diced tomatoes
• 4 cups fresh spinach, roughly chopped
• Salt and pepper to taste
• Juice of 1 lemon
• Fresh parsley, chopped (for garnish)

Instructions:

1. Sauté the Aromatics: In a large pot, heat the olive oil over medium heat. Add the diced onion and cook until it becomes translucent, about 5 minutes. Stir in the minced garlic, diced carrots, and celery. Continue to sauté for another 3-4 minutes, until the vegetables are slightly softened.
2. Add the Spices: Stir in the ground cumin, coriander, smoked paprika, and cayenne pepper (if using). Cook for another minute until the spices are fragrant, stirring constantly to prevent them from burning.
3. Simmer the Lentils: Add the rinsed lentils to the pot, followed by the vegetable broth or water and canned tomatoes. Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let it simmer for 25-30 minutes, or until the lentils are tender.
4. Incorporate the Spinach: Once the lentils are cooked, add the chopped spinach to the pot. Stir well and allow the spinach to wilt, which should take about 2-3 minutes.
5. Season the Soup: Season the soup with salt and pepper to taste. Stir in the lemon juice to brighten the flavors.
6. Serve and Garnish: Ladle the soup into bowls and garnish with freshly chopped parsley. Serve hot, alongside crusty bread if desired.

Extra Tips:

For an added depth of flavor, consider using homemade vegetable broth instead of store-bought. If you prefer a thicker soup, blend a portion of the cooked lentils before adding the spinach.

You can also add other vegetables like zucchini or bell peppers to increase the nutritional content. Adjust the level of cayenne pepper based on your spice preference, or omit it entirely if you prefer a milder taste.

This soup can be stored in the refrigerator for up to 5 days or frozen for up to 2 months, making it perfect for meal prep.

Spicy Black Bean Soup

The Spicy Black Bean Soup is a hearty and flavorful dish that’s perfect for meal prep. This soup combines the earthiness of black beans with a kick of spice, making it both comforting and exciting for the palate. It’s an excellent choice for those who love a bit of heat in their meals.

Plus, it’s packed with protein and fiber, making it a healthy and filling option for lunch or dinner. Preparing this soup in advance allows the flavors to develop, so it’s perfect for storing in the fridge for a quick meal throughout the week.

It’s also versatile; you can enjoy it on its own, or pair it with rice, bread, or a fresh salad. The following recipe serves 4-6 people, guaranteeing there’s plenty to enjoy or to save for later.

Ingredients (serving size: 4-6 people):

• 2 tablespoons olive oil
• 1 medium onion, diced
• 3 cloves garlic, minced
• 1 jalapeño, seeded and chopped
• 2 teaspoons ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon cayenne pepper
• 4 cups vegetable broth
• 3 cans (15 ounces each) black beans, drained and rinsed
• 1 can (14.5 ounces) diced tomatoes
• Salt and pepper to taste
• Juice of 1 lime
• 1/4 cup chopped fresh cilantro
• Optional toppings: diced avocado, sour cream, shredded cheese, tortilla strips

Instructions:

1. Prepare the Aromatics: Heat the olive oil in a large pot over medium heat. Add the diced onion and sauté for about 5 minutes, or until the onion becomes translucent. Stir in the minced garlic and jalapeño, cooking for another 1-2 minutes until fragrant.
2. Add Spices: Sprinkle in the ground cumin, smoked paprika, and cayenne pepper. Stir well to coat the onion mixture with the spices, cooking for an additional minute to enhance the flavors.
3. Simmer the Soup: Pour in the vegetable broth and add the black beans and diced tomatoes. Stir the mixture and bring it to a gentle boil. Reduce the heat to low and let the soup simmer for about 30 minutes, allowing the flavors to meld together.
4. Season and Blend: Season the soup with salt and pepper to your liking. Using an immersion blender, blend the soup partially to achieve a thicker consistency, while leaving some beans whole for texture. If you don’t have an immersion blender, carefully transfer half of the soup to a regular blender, blend until smooth, and return it to the pot.
5. Finish with Lime and Cilantro: Stir in the lime juice and chopped cilantro right before serving. This will add a fresh and zesty finish to your soup.
6. Serve and Enjoy: Ladle the soup into bowls and garnish with your choice of optional toppings such as diced avocado, a dollop of sour cream, shredded cheese, or crunchy tortilla strips.

Extra Tips:

For an even richer flavor, consider roasting the jalapeño before adding it to the soup. If you prefer less heat, use only half a jalapeño or omit the cayenne pepper.

This soup can be stored in the refrigerator for up to five days or frozen for up to three months. When reheating, you may need to add a bit more broth or water if the soup becomes too thick. Adjust the seasoning after reheating to guarantee the flavors remain balanced.

Butternut Squash and Apple Soup

Butternut Squash and Apple Soup is a comforting and flavorful dish perfect for the cooler months. This soup combines the natural sweetness of butternut squash and apples with savory spices, creating a harmonious balance that will warm you from the inside out.

It’s an ideal meal prep option, as it stores well and flavors deepen over time, making it a go-to for busy weeks when you need something nourishing and delicious.

Preparing Butternut Squash and Apple Soup is straightforward and requires minimal ingredients, most of which you probably already have in your pantry. The soup isn’t only nutritious but also versatile, allowing you to adjust the seasoning to your preference.

Whether served as a starter or paired with crusty bread for a hearty lunch, this soup will surely become a staple in your meal prep rotation.

Ingredients (serving size: 4-6 people):

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 large butternut squash, peeled, seeded, and cubed
• 2 apples, peeled, cored, and chopped
• 4 cups vegetable broth
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground nutmeg
• Salt and pepper to taste
• 1/2 cup heavy cream (optional)
• Fresh parsley, for garnish

Cooking Instructions:

1. Sauté Aromatics: In a large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until the onion becomes translucent and the garlic is fragrant, about 5 minutes.
2. Add Main Ingredients: Stir in the cubed butternut squash and chopped apples. Cook for an additional 5 minutes, stirring occasionally, until the squash and apples begin to soften.
3. Simmer the Soup: Pour in the vegetable broth, ensuring the squash and apples are fully submerged. Add the ground cinnamon, ground nutmeg, salt, and pepper. Bring the mixture to a boil, then reduce the heat to low and let it simmer for about 20-25 minutes, or until the squash and apples are tender.
4. Blend the Soup: Remove the pot from the heat. Using an immersion blender, puree the soup until it’s smooth and creamy. If you prefer, you can transfer the soup in batches to a blender and blend until smooth. Return the soup to the pot.
5. Finish with Cream: Stir in the heavy cream, if using, and heat the soup gently over low heat until warmed through. Taste and adjust seasoning as needed.
6. Serve: Ladle the soup into bowls and garnish with fresh parsley. Serve hot and enjoy!

Extra Tips: When selecting butternut squash, look for one that’s firm and has a matte finish, indicating ripeness. If you’re short on time, pre-cut butternut squash from the store can be a convenient option.

For a vegan version, substitute heavy cream with coconut milk or leave it out entirely for a lighter soup. The soup can be stored in an airtight container in the refrigerator for up to 5 days or frozen for up to 3 months.

Reheat gently on the stove over low heat to maintain the soup’s creamy texture.

Thai Coconut Curry Soup

Thai Coconut Curry Soup is a delicious and aromatic dish that combines the rich flavors of coconut milk with the vibrant spices of Thai curry. This soup isn’t only comforting but also incredibly versatile, making it perfect for meal prep.

With its creamy texture and bold flavors, this soup can easily be adapted to include your favorite proteins and vegetables, providing a wholesome and satisfying meal that can be enjoyed throughout the week.

This recipe is designed to serve 4-6 people, making it ideal for family dinners or meal prepping for the week. The key to a successful Thai Coconut Curry Soup lies in the balance of spices, the creaminess of the coconut milk, and the freshness of the herbs.

By following the steps below, you’ll be able to create a delicious and authentic Thai soup that will impress both yourself and your guests.

Ingredients:

• 2 tablespoons vegetable oil
• 1 medium onion, chopped
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 3 tablespoons red curry paste
• 1 can (13.5 oz) coconut milk
• 4 cups chicken or vegetable broth
• 2 tablespoons fish sauce
• 1 tablespoon brown sugar
• 2 cups mixed vegetables (e.g., bell peppers, carrots, mushrooms)
• 1 pound protein of choice (e.g., chicken, shrimp, tofu), cut into bite-size pieces
• 1 tablespoon lime juice
• Salt to taste
• Fresh cilantro leaves, for garnish
• Lime wedges, for serving

Instructions:

1. Prepare the Base: In a large pot, heat the vegetable oil over medium heat. Add the chopped onion and sauté until translucent, about 4-5 minutes. Stir in the minced garlic and grated ginger, cooking for an additional minute until fragrant.
2. Incorporate the Curry Paste: Add the red curry paste to the pot and stir well, allowing it to cook for 2-3 minutes. This will help to release the flavors and aromas of the spices.
3. Add Liquids: Pour in the coconut milk and chicken or vegetable broth, stirring to combine with the curry paste. Bring the mixture to a gentle simmer.
4. Season the Soup: Add the fish sauce and brown sugar to the pot, stirring until the sugar is dissolved. This will add depth and balance to the soup’s flavor profile.
5. Cook the Vegetables and Protein: Add the mixed vegetables and protein of choice to the soup. Allow the soup to simmer for 10-15 minutes, or until the vegetables are tender and the protein is cooked through.
6. Finish with Lime: Stir in the lime juice and season with salt to taste. Adjust the seasoning as needed.
7. Serve and Garnish: Ladle the soup into bowls and garnish with fresh cilantro leaves. Serve with lime wedges on the side for an extra citrusy kick.

Extra Tips:

When making Thai Coconut Curry Soup, it’s important to taste and adjust the seasoning as you go. Depending on your preference, you can add more curry paste for heat or more coconut milk for creaminess.

If you’re using tofu or shrimp, be careful not to overcook them as they can become rubbery. For added authenticity, consider serving the soup with a side of jasmine rice or rice noodles.

Additionally, storing leftovers in an airtight container will help preserve the flavors, making it an excellent choice for meal prep.

Broccoli Cheddar Soup

Broccoli Cheddar Soup is a creamy, comforting delight that’s perfect for meal prepping. This rich and cheesy soup isn’t only simple to make but also packed with nutrients, making it an excellent choice for a satisfying lunch or dinner.

As you prepare this soup, you’ll enjoy the aroma of sautéing onions and garlic mingling with tender broccoli and sharp cheddar cheese. With its velvety texture and savory taste, this soup is sure to become a favorite among your meal prep recipes.

Whether you’re planning a cozy family dinner or looking to stock your fridge with ready-to-eat meals for the week, Broccoli Cheddar Soup is an ideal option. Prepare it ahead of time and simply reheat when you’re ready to enjoy. This recipe serves 4-6 people, ensuring you have enough to share or save for later.

Let’s explore the ingredients and steps to create this delicious dish.

Ingredients (Serves 4-6):

• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 cloves garlic, minced
• 4 cups broccoli florets
• 1 carrot, peeled and grated
• 4 cups chicken or vegetable broth
• 3 cups sharp cheddar cheese, shredded
• 2 cups milk
• 1/4 cup all-purpose flour
• Salt and pepper to taste

Cooking Instructions:

1. Sauté the Aromatics: In a large pot over medium heat, add olive oil. Once hot, add the diced onion and sauté until translucent, about 5 minutes. Add the minced garlic and cook for an additional minute until fragrant.
2. Cook the Vegetables: Add the broccoli florets and grated carrot to the pot. Stir them into the onion and garlic mixture. Pour in the chicken or vegetable broth, bring the mixture to a boil, then reduce the heat to a simmer. Cover and let the vegetables cook until tender, about 10-15 minutes.
3. Blend the Mixture: Use an immersion blender to puree the soup until it’s mostly smooth, leaving some chunks of broccoli for texture. If you don’t have an immersion blender, carefully transfer the soup in batches to a countertop blender and blend until you reach the desired consistency.
4. Thicken the Soup: In a separate bowl, whisk together the milk and flour until smooth. Add this mixture to the pot, stirring continuously. Allow the soup to simmer for another 5-7 minutes, or until it begins to thicken.
5. Add the Cheese: Gradually stir in the shredded cheddar cheese. Continue stirring until the cheese is fully melted and the soup is creamy. Season with salt and pepper to taste.
6. Serve and Enjoy: Once the soup is well-blended and seasoned, remove it from the heat. Serve hot with crusty bread or a side salad for a complete meal.

Extra Tips:

For an even richer flavor, consider using half-and-half or heavy cream instead of milk. To make the soup vegetarian, use vegetable broth instead of chicken broth.

If you prefer a spicier kick, add a pinch of red pepper flakes or a dash of hot sauce. When storing the soup, let it cool completely before transferring to airtight containers and refrigerate for up to 4 days or freeze for longer storage.

Reheat gently on the stove to prevent the cheese from separating.

Minestrone Soup

Minestrone Soup is a classic Italian dish that’s both hearty and healthy, making it a perfect candidate for meal prep. This soup is rich in vegetables and beans, offering a robust flavor that deepens over time, making it ideal for cooking in bulk and enjoying throughout the week.

It’s a versatile recipe that can easily be adapted to include your favorite seasonal vegetables or to accommodate dietary restrictions, such as making it gluten-free or vegan.

This particular Minestrone Soup recipe is designed to serve 4-6 people, making it suitable for a family meal or for individual portions that can be stored and reheated as needed. The combination of vegetables, beans, pasta, and a deliciously seasoned broth guarantees a satisfying meal that’s both nutritious and fulfilling.

Whether you’re a busy professional looking for a quick lunch solution or a family seeking a comforting dinner option, this Minestrone Soup will meet your needs.

Ingredients for 4-6 servings:

• 2 tablespoons olive oil
• 1 medium onion, diced
• 2 cloves garlic, minced
• 2 medium carrots, diced
• 2 celery stalks, diced
• 1 medium zucchini, diced
• 1 can (14 oz) diced tomatoes
• 4 cups vegetable broth
• 1 can (15 oz) kidney beans, drained and rinsed
• 1 can (15 oz) cannellini beans, drained and rinsed
• 1 cup small pasta shells
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• Salt and pepper to taste
• 2 cups fresh spinach leaves
• Grated Parmesan cheese, for serving (optional)

Cooking Instructions:

1. Sauté the Aromatics: Heat the olive oil in a large pot over medium heat. Add the diced onion and sauté for about 5 minutes until it becomes translucent. Add the minced garlic and cook for an additional minute until fragrant.
2. Add Vegetables: Stir in the diced carrots, celery, and zucchini. Cook for about 5-7 minutes, stirring occasionally, until the vegetables start to soften.
3. Incorporate Tomatoes and Broth: Add the diced tomatoes, including their juice, to the pot. Pour in the vegetable broth and stir to combine all the ingredients.
4. Season the Soup: Mix in the dried oregano, dried basil, salt, and pepper. Bring the soup to a gentle boil, then reduce the heat to low and let it simmer for about 15 minutes.
5. Add Beans and Pasta: Stir in the kidney beans, cannellini beans, and pasta shells. Continue to simmer the soup for another 10-15 minutes, or until the pasta is cooked to al dente.
6. Finish with Spinach: In the last few minutes of cooking, add the fresh spinach leaves and stir until they’re wilted and incorporated into the soup.
7. Serve: Ladle the Minestrone Soup into bowls. If desired, garnish with grated Parmesan cheese before serving.

Extra Tips:

When cooking Minestrone Soup, it’s essential to taste and adjust the seasoning as needed, especially after adding the beans and pasta, as these can absorb a lot of the broth’s flavor.

Consider making a larger batch to freeze; it stores well and can be a lifesaver on busy days. If you plan to freeze the soup, it’s best to cook the pasta separately and add it when reheating to prevent it from becoming overly soft.

Additionally, feel free to experiment with different vegetables like bell peppers or green beans to suit your taste or what’s available in your pantry.

Italian Wedding Soup

Italian Wedding Soup is a comforting and flavorful dish that combines tender meatballs, fresh vegetables, and delicate pasta in a savory broth. This classic soup is a staple in Italian cuisine and is perfect for meal prepping, as it can be easily stored and reheated throughout the week.

The name “wedding” soup doesn’t imply that it’s served at weddings, but rather signifies the harmonious marriage of flavors between the meat and greens. This hearty soup is both nutritious and satisfying, making it an ideal choice for those who want to enjoy a warm meal during the cooler months.

This recipe serves 4-6 people and combines juicy meatballs made from a blend of ground meats, aromatic herbs, and cheese, with a rich chicken broth that’s infused with the essence of sautéed vegetables. Tiny pasta such as acini di pepe or orzo adds a delightful texture, and the addition of leafy greens like spinach or escarole brings a fresh, vibrant touch.

Whether enjoyed as a quick lunch or a cozy dinner, Italian Wedding Soup is sure to delight your taste buds and provide nourishment for the whole family.

Ingredients:

• 1 pound ground beef or a mix of beef and pork
• 1/4 cup breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1 large egg
• 2 cloves garlic, minced
• 1/4 cup fresh parsley, chopped
• Salt and pepper to taste
• 2 tablespoons olive oil
• 1 onion, diced
• 2 carrots, peeled and diced
• 2 celery stalks, diced
• 8 cups chicken broth
• 3/4 cup acini di pepe or orzo pasta
• 5 ounces fresh spinach or escarole, chopped
• Additional grated Parmesan cheese for serving

Instructions:

1. Prepare the Meatballs: In a large bowl, combine the ground meat, breadcrumbs, Parmesan cheese, egg, minced garlic, chopped parsley, salt, and pepper. Mix until all ingredients are well combined. Roll the mixture into small meatballs, about 1 inch in diameter, and set aside.
2. Sauté the Vegetables: In a large pot, heat the olive oil over medium heat. Add the diced onion, carrots, and celery, and sauté for about 5 minutes, or until the vegetables are softened.
3. Cook the Meatballs: Gently add the prepared meatballs to the pot with the sautéed vegetables. Cook for about 5 minutes, turning occasionally, until the meatballs are browned on all sides.
4. Simmer the Soup: Pour the chicken broth into the pot with the meatballs and vegetables. Bring the mixture to a boil, then reduce the heat to a simmer. Cover the pot and allow the soup to simmer for about 15 minutes.
5. Add the Pasta and Greens: Stir in the acini di pepe or orzo pasta, and continue cooking the soup for an additional 8-10 minutes, or until the pasta is al dente. Add the chopped spinach or escarole and cook for another 2-3 minutes, or until the greens are wilted.
6. Serve: Ladle the soup into bowls and sprinkle with additional grated Parmesan cheese, if desired.

Extra Tips:

For a more robust flavor, you can use a mix of ground beef and pork for the meatballs. Make sure to brown the meatballs thoroughly for added depth of flavor.

If you prefer a slightly thicker soup, you can add a tablespoon of tomato paste to the broth. When storing leftovers, keep the pasta separate to prevent it from soaking up too much broth and becoming mushy. Simply add the pasta when reheating the soup. Enjoy your deliciously comforting Italian Wedding Soup!

Sweet Potato and Kale Soup

Sweet Potato and Kale Soup is a nourishing and hearty meal that’s perfect for meal prep. This delightful soup combines the earthy sweetness of sweet potatoes with the robust flavor of kale, creating a comforting dish that’s both nutritious and satisfying. Its vibrant colors and rich taste make it an ideal choice for a healthy lunch or dinner option, especially during the colder months when you crave something warm and filling.

Whether you’re preparing it for a busy week ahead or simply want to enjoy a delicious bowl right away, this soup is sure to become a staple in your meal prep rotation. This Sweet Potato and Kale Soup isn’t only easy to prepare but also packed with vitamins, minerals, and fiber. The recipe is designed to serve 4-6 people, making it perfect for family meals or batch cooking for the week.

With simple ingredients and straightforward instructions, you can have this wholesome soup ready in no time. It’s a great way to make use of seasonal produce while also ensuring you’re getting a balanced and nutritious meal.

Ingredients (Serves 4-6):

• 2 tablespoons olive oil
• 1 large onion, diced
• 3 cloves garlic, minced
• 4 cups vegetable broth
• 2 large sweet potatoes, peeled and cubed
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon black pepper
• 1/2 teaspoon salt
• 1 bunch kale, stems removed and leaves chopped
• 1 can (15 oz) white beans, drained and rinsed
• Juice of 1 lemon
• Fresh parsley, chopped (for garnish)

Cooking Instructions:

1. Heat the Olive Oil: In a large pot, heat 2 tablespoons of olive oil over medium heat. This will be the base for sautéing the vegetables.
2. Sauté the Aromatics: Add the diced onion to the pot and sauté for about 5 minutes until it becomes translucent. Then, add the minced garlic and sauté for an additional 1-2 minutes until fragrant.
3. Add Broth and Sweet Potatoes: Pour in the vegetable broth and add the cubed sweet potatoes. Stir in the ground cumin, smoked paprika, black pepper, and salt. Bring the mixture to a boil.
4. Simmer the Soup: Reduce the heat to low and let the soup simmer for about 20 minutes, or until the sweet potatoes are tender and easily pierced with a fork.
5. Incorporate Kale and Beans: Add the chopped kale and the drained white beans to the pot. Stir well to combine and allow the soup to simmer for another 5-7 minutes, or until the kale is wilted and tender.
6. Add Lemon Juice: Before serving, stir in the juice of 1 lemon to brighten the flavors of the soup.
7. Serve and Garnish: Ladle the soup into bowls and garnish with fresh chopped parsley. Serve hot and enjoy!

Extra Tips:

For an even richer flavor, consider roasting the sweet potatoes before adding them to the soup. This will enhance their natural sweetness and add depth to the dish. If you prefer a creamier texture, you can use an immersion blender to partially blend the soup before adding the kale and beans.

Additionally, feel free to adjust the seasoning to taste, adding more spices or herbs as desired. This soup also freezes well, so consider making a double batch and storing portions in the freezer for a quick and easy meal later on.

French Onion Soup

French Onion Soup is a classic and comforting dish that combines the rich flavors of caramelized onions with the savory depth of beef broth, all topped with a layer of melted cheese over toasted bread. This dish is perfect for a cozy dinner or as a starter for a larger meal. The slow-cooked onions provide a sweetness that balances beautifully with the broth, creating a warm and satisfying soup that’s been beloved for generations.

Preparing French Onion Soup in advance is a great way to guarantee you have a flavorful meal ready throughout the week. This meal prep version is designed to serve 4-6 people, making it perfect for family dinners or to store for leftovers. The key to a successful French Onion Soup lies in the patience required for caramelizing the onions to perfection, as well as selecting the right cheese to top the soup with a delicious, gooey crust.

Ingredients (serving size: 4-6 people):

• 6 large onions, thinly sliced
• 4 tablespoons unsalted butter
• 2 tablespoons olive oil
• 1 teaspoon sugar
• 2 cloves garlic, minced
• 8 cups beef broth
• 1/2 cup dry white wine (optional)
• 2 bay leaves
• 1 teaspoon fresh thyme leaves (or 1/2 teaspoon dried thyme)
• Salt and pepper to taste
• 1 baguette, sliced
• 2 cups shredded Gruyère cheese

Cooking Instructions:

1. Prepare the Onions: In a large pot or Dutch oven, melt the butter with the olive oil over medium heat. Add the sliced onions and sugar, stirring to coat the onions evenly. Cook the onions, stirring occasionally, for about 30-40 minutes until they’re caramelized and golden brown. Be patient and avoid turning up the heat to prevent burning.
2. Add Garlic and Deglaze: Stir in the minced garlic and cook for an additional minute until fragrant. Pour in the white wine to deglaze the pot, scraping up any browned bits from the bottom. Allow the wine to simmer for a couple of minutes until it reduces slightly.
3. Simmer the Soup: Add the beef broth, bay leaves, thyme, salt, and pepper to the pot. Bring the soup to a gentle boil, then reduce the heat to low and let it simmer for 30 minutes to allow the flavors to meld together. Remove the bay leaves before serving.
4. Prepare the Bread and Cheese: Preheat your oven’s broiler. Place the baguette slices on a baking sheet and toast them under the broiler until golden brown, about 1-2 minutes per side. Watch closely to prevent burning.
5. Assemble and Broil: Ladle the soup into oven-safe bowls or crocks, leaving some space at the top. Place a toasted baguette slice on top of each bowl and sprinkle generously with shredded Gruyère cheese. Place the bowls on the baking sheet and broil in the oven until the cheese is bubbly and golden, about 2-3 minutes.
6. Serve: Carefully remove the bowls from the oven (they will be hot!) and serve immediately. The cheese should be melted and slightly crispy on top, creating a delightful contrast with the rich soup below.

Extra Tips: When caramelizing onions, patience is key. If you find the onions are sticking to the pot, add a splash of water to help them continue cooking without burning. For a deeper flavor, consider using a mix of different types of onions, such as sweet onions and red onions. If you don’t have Gruyère cheese, substitutes like Swiss or a combination of mozzarella and Parmesan can work in a pinch. Finally, to store leftovers, keep the soup separate from the bread and cheese, and assemble just before reheating to maintain the best texture.

Zucchini and Corn Chowder

Zucchini and Corn Chowder is a delightful, creamy soup that perfectly blends the sweetness of corn with the mild, earthy flavor of zucchini. This dish isn’t only comforting and delicious but also packed with nutrients, making it an ideal choice for a wholesome meal.

The chowder is thickened with potatoes, giving it a rich texture, while the addition of fresh herbs elevates its flavor profile. Ideal for meal prepping, this soup can be easily stored and enjoyed throughout the week.

This chowder is a great option for a family dinner or a cozy lunch. The recipe yields a serving size for 4-6 people, making it perfect for sharing or for having leftovers during the week. Whether you’re a seasoned chef or a novice in the kitchen, this recipe is straightforward and rewarding, ensuring that you end up with a delicious and satisfying meal.

Ingredients:

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 3 medium zucchinis, diced
• 2 cups corn kernels (fresh or frozen)
• 3 medium potatoes, peeled and diced
• 4 cups vegetable broth
• 1 cup milk
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1 teaspoon dried thyme
• 1/2 teaspoon smoked paprika
• 2 tablespoons fresh parsley, chopped (for garnish)

Instructions:

1. Prepare the Ingredients: Begin by prepping all your vegetables. Chop the onion and garlic, dice the zucchinis and potatoes, and if using fresh corn, remove the kernels from the cob.
2. Sauté the Aromatics: In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, sautéing until the onion becomes translucent and the garlic is fragrant, about 3-4 minutes.
3. Cook the Vegetables: Add the diced zucchinis, corn kernels, and potatoes to the pot. Stir well to combine with the onion and garlic, and cook for another 5 minutes, allowing the flavors to meld.
4. Add the Broth and Seasonings: Pour in the vegetable broth and add the salt, black pepper, thyme, and smoked paprika. Stir everything together and bring the mixture to a boil.
5. Simmer the Soup: Once boiling, reduce the heat to low and let the soup simmer for 20-25 minutes, or until the potatoes are tender and easily pierced with a fork.
6. Blend the Soup: Remove the pot from heat. Using an immersion blender, blend the soup until it reaches your desired consistency. For a creamier texture, blend until smooth, or leave some chunks for a rustic feel.
7. Add Milk and Finish: Return the pot to low heat and stir in the milk. Allow the chowder to heat through gently without boiling, ensuring the milk doesn’t curdle.
8. Serve and Garnish: Ladle the chowder into bowls and garnish with freshly chopped parsley. Serve hot with crusty bread or a side salad.

Extra Tips:

For an even richer flavor, consider adding a splash of cream or a handful of grated cheese just before serving. If you prefer a spicier chowder, a pinch of cayenne pepper can add a nice kick.

This soup can be stored in an airtight container in the refrigerator for up to 4 days, or frozen for longer storage. When reheating, do so gently to maintain the creamy texture. Remember, using fresh, high-quality ingredients will make a noticeable difference in the depth of flavor in your chowder.

Moroccan Chickpea Soup

Moroccan Chickpea Soup is a hearty, flavorful dish that brings together the rich aromas and spices of North Africa. This comforting soup is perfect for meal prep as it stores well and the flavors intensify over time, making it a great option for lunch or dinner throughout the week. Packed with protein-rich chickpeas, fresh vegetables, and a blend of exotic spices, this soup provides a nutritious and satisfying meal that’s easy to prepare and deliciously warming.

Ideal for serving 4-6 people, this recipe allows you to incorporate a diverse range of ingredients that not only delight the palate but also nourish the body. The combination of warming spices, like cumin and cinnamon, with fresh herbs and zesty lemon juice, creates a vibrant and complex taste that’s sure to become a staple in your meal rotation.

Follow the steps below to create a batch of this delightful Moroccan Chickpea Soup.

Ingredients:

• 2 tablespoons olive oil
• 1 large onion, chopped
• 3 cloves garlic, minced
• 2 teaspoons ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon ground ginger
• 1/4 teaspoon cayenne pepper (optional)
• 2 large carrots, sliced
• 1 red bell pepper, chopped
• 2 cans (15 oz each) chickpeas, drained and rinsed
• 1 can (14 oz) diced tomatoes
• 4 cups vegetable broth
• 1/2 cup chopped fresh cilantro
• Salt and pepper to taste
• Juice of 1 lemon

Cooking Instructions:

1. Prepare the Aromatics: In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, sautéing until the onion becomes translucent, about 5 minutes.
2. Spice It Up: Stir in the ground cumin, coriander, cinnamon, ginger, and cayenne pepper if using. Cook for another minute until the spices release their fragrance.
3. Add the Vegetables: Add the sliced carrots and chopped red bell pepper to the pot. Sauté for another 5 minutes, allowing the vegetables to begin softening.
4. Incorporate the Chickpeas and Tomatoes: Stir in the drained chickpeas and canned tomatoes, mixing well to coat them with the spices and vegetables.
5. Simmer the Soup: Pour in the vegetable broth, bringing the mixture to a boil. Once boiling, reduce the heat to low, cover, and let simmer for about 20 minutes, or until the vegetables are tender.
6. Finish with Lemon and Herbs: Remove from heat and stir in the chopped cilantro and lemon juice. Season with salt and pepper to taste.
7. Serve: Ladle the soup into bowls and garnish with additional cilantro if desired.

Extra Tips:

For a creamier texture, you can blend a portion of the soup using an immersion blender before adding the cilantro and lemon juice. This will give the soup a thicker consistency while still maintaining some texture from the whole chickpeas.

Additionally, if you prefer more heat, adjust the cayenne pepper to your taste. This soup can be stored in airtight containers in the refrigerator for up to 5 days or frozen for up to 3 months, making it perfect for meal prep.

Roasted Red Pepper and Tomato Soup

Roasted Red Pepper and Tomato Soup is a delightful and comforting dish that brings together the rich flavors of roasted red peppers and ripe tomatoes. This soup is perfect for meal prep as it can be made in advance and stored in the refrigerator or freezer, ready to be enjoyed on a cold day or as a quick lunch option.

The roasting process enhances the sweetness and depth of flavor of the vegetables, making this soup both nutritious and satisfying. This recipe is designed to serve 4-6 people, making it ideal for a family meal or for storing extra portions.

The combination of aromatic herbs and spices with the creamy texture of the soup makes it a crowd-pleaser. Whether you pair it with a grilled cheese sandwich or enjoy it on its own, Roasted Red Pepper and Tomato Soup is a versatile dish that can be customized to suit your taste preferences.

Ingredients for 4-6 servings:

• 4 large red bell peppers
• 6 ripe tomatoes
• 1 large onion
• 4 cloves of garlic
• 4 cups vegetable broth
• 2 tablespoons olive oil
• 1 teaspoon dried basil
• 1 teaspoon dried thyme
• Salt and pepper to taste
• 1/2 cup heavy cream (optional)
• Fresh basil leaves for garnish (optional)

Cooking Instructions:

1. Prepare the Vegetables: Preheat your oven to 400°F (200°C). Cut the red bell peppers in half, remove the seeds and stems. Halve the tomatoes and onions as well. Place the peppers, tomatoes, onions, and garlic cloves on a baking sheet, drizzle with olive oil, and season with salt and pepper.
2. Roast the Vegetables: Roast the vegetables in the preheated oven for about 30-35 minutes, or until they’re soft and have a nice char on them. This roasting process will enhance the natural sweetness and flavor of the vegetables.
3. Blend the Vegetables: Once roasted, remove the vegetables from the oven and let them cool slightly. Transfer them to a blender or food processor, including any juices from the baking sheet. Blend until smooth.
4. Cook the Soup: Pour the blended mixture into a large pot over medium heat. Add the vegetable broth, dried basil, and dried thyme. Stir well to combine.
5. Simmer the Soup: Bring the soup to a gentle simmer and let it cook for about 15-20 minutes to allow the flavors to meld together. Stir occasionally.
6. Add Cream (Optional): If you prefer a creamier soup, stir in the heavy cream and let it heat through for another 5 minutes.
7. Season and Serve: Taste the soup and adjust the seasoning with additional salt and pepper if needed. Serve hot, garnished with fresh basil leaves if desired.

Extra Tips: For a smoky flavor, you can char the red bell peppers over an open flame before roasting them. If you prefer a thicker consistency, reduce the amount of vegetable broth.

This soup can also be made vegan by omitting the heavy cream or substituting it with coconut milk or a non-dairy cream alternative. When storing, let the soup cool completely before transferring it to airtight containers. It can be stored in the refrigerator for up to 5 days or frozen for up to 3 months. Reheat the soup over low heat to maintain its creamy texture.