You Should Be Making a Pot Of Soup at Least Every Week, According to Experts

Soup is, hands down, one of the ultimate comfort foods—especially when winter chills creep in. A warm bowl of velvety tomato bisque or a hearty vegetable stew can lift spirits, soothe sniffles, and pair beautifully with just about anything on your plate. Beyond the cozy vibes, though, there are plenty of reasons soup deserves a more permanent spot on your weekly menu. Some nutrition experts even suggest you should be sipping (or slurping) your way through it multiple times a week. But why?

A Bowl of Nutritional Goodness

Soup isn’t just a hug for your tastebuds—it's a nutritional powerhouse. When you toss a medley of vegetables, grains, and lean proteins into a pot, you create a dish brimming with vitamins, minerals, and antioxidants. The slow simmering process helps break down tough fibers in veggies, making nutrients more bioavailable (science speak for easier to absorb). Plus, when cooked in broth, many nutrients leach into the liquid, so you’re practically drinking your vitamins.

Experts recommend whole-food soups because they deliver a wide range of essential nutrients in one go. Think lentil soup for protein and fiber, carrot-ginger for a vitamin A boost, or classic chicken noodle for its balanced mix of carbs, protein, and electrolytes.

Soup Can Keep You Satisfied (Without the Calorie Overload)

Let’s be honest—many comfort foods are cozy but calorie bombs. Soup, however, manages to be both filling and balanced without the guilt. Thanks to its high water content, it adds volume to your meal, making you feel fuller while keeping calories in check.

Soups packed with fiber-rich ingredients—like beans, barley, or leafy greens—can keep you satisfied for hours. That’s why soups often make appearances in weight management diets. They help curb hunger while delivering essential nutrients your body actually needs, all without leaving you feeling deprived.

The Ultimate Immune Booster

Ever wonder why grandma always swore by chicken soup when you were under the weather? Turns out, there’s some science behind the superstition. Homemade broths, especially bone broths, are rich in minerals like zinc and magnesium—both known for supporting immune health.

Plus, ingredients often used in soups, like garlic, ginger, and turmeric, come with natural anti-inflammatory and antimicrobial properties. Whether it’s a sniffle or just winter fatigue, soup can give your immune system a gentle nudge in the right direction.

Easy to Prep, Easier to Reheat

Soup might just be the meal prep MVP. Whipping up a large pot on the weekend sets you up for the whole week with minimal effort. Soups tend to store beautifully—most even taste better after a day or two, as the flavors have time to meld and deepen.

Stick to hearty options like minestrone, split pea, or chili, which hold up well for days. Delicate brothy soups, like miso or egg drop, are best enjoyed fresh but can still be prepped in advance if you keep ingredients separate.

Hydration Hero in Disguise

Most people don’t think of soup as a hydration source, but surprise—it totally is. Since it's primarily liquid-based, a bowl of broth-based soup helps keep you hydrated, which is crucial during colder months when you’re less likely to crave water. Plus, staying hydrated supports digestion, skin health, and even energy levels. So, next time you're feeling sluggish, consider reaching for a bowl of soup instead of another cup of coffee.

Why Experts Recommend Soup More Than Once a Week

So why do nutritionists keep nudging you toward that weekly (or more) pot of soup? It's a one-stop-shop for wellness: packed with nutrients, easy to digest, versatile, and great for both your waistline and immune system. Plus, the hydration boost and emotional comfort factor don’t hurt.

Regular soup consumption means you’re getting a wide variety of vegetables, fibers, and healthy ingredients in a single dish. And since soups are often homemade, they help you avoid processed foods loaded with preservatives and sodium.

The Best Soups for a Weekly Routine

Wondering which soups deserve a spot in your rotation? Here are a few nutrient-packed winners:

• Chicken and Vegetable Soup: A classic immune booster.
• Lentil Soup: Protein and fiber powerhouse.
• Butternut Squash Soup: Perfect for seasonal vitamins and a touch of sweetness.
• Minestrone: Loaded with veggies and beans for a hearty meal.
• Bone Broth Soup: Great for gut health and immunity.

Can You Make Soup Ahead of Time Without Losing Nutrients?

Absolutely! Soup is practically made for meal prepping. While some vitamins like C can break down slightly when reheated, the majority of the nutrients stay intact. In fact, some soups—like stews and chili—taste better after resting since the flavors have time to develop. For the best results, refrigerate your soup in an airtight container for up to 5 days or freeze portions for up to 3 months.