12 Easy Heart-Healthy Soups That Cost Less to Make
Soup is one of the easiest ways to make a small amount of food feel generous. These 12 heart-conscious soups use beans, lentils, vegetables, and unsalted broth rather than heavy cream or processed meat. Each recipe includes the quantities and steps you need to make a complete pot.
Make a better budget soup
- Use unsalted broth, or compare labels carefully if that is unavailable. Broth can be a major source of sodium.
- Cut hard vegetables into similar-sized pieces so they become tender together.
- Freeze soup in individual portions. Leave room at the top of the container for expansion.
What makes these meals heart-conscious?
These recipes emphasize vegetables, beans or lentils, whole grains, and olive oil, with lean poultry, fish, or low-fat dairy where included. That approach follows the American Heart Association’s dietary guidance. Your overall eating pattern matters more than any one dish.
Use no-salt-added canned foods and unsalted broth as listed, and check labels on bread, tortillas, canned fish, and spice blends. The recipes include no added table salt. Costs vary by store and season, so the budget tips focus on ingredient choices and avoiding waste rather than promising a fixed dollar amount.
Jump to a recipe
- White Bean, Carrot, and Spinach Soup
- Lentil and Tomato Soup
- Chickpea and Cabbage Soup
- Black Bean and Corn Soup
- Red Lentil and Carrot Soup
- White Bean and Mushroom Soup
- Chickpea and Frozen Vegetable Minestrone
- Lentil, Potato, and Kale Soup
- Pinto Bean and Sweet Potato Soup
- Split Pea and Vegetable Soup
- Chickpea, Pumpkin, and Tomato Soup
- White Bean and Broccoli Soup
1. White Bean, Carrot, and Spinach Soup
A roomy pot of soup makes modest ingredients feel like a complete meal. The beans or lentils supply substance without cream.
Servings: 4 Prep: 15 minutes Cook: 28 minutes
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 garlic cloves, minced
- 3 carrots, diced
- 2 (15-ounce) cans no-salt-added white beans, drained and rinsed
- 1 (14.5-ounce) can no-salt-added diced tomatoes
- 4 cups unsalted vegetable broth
- 1 teaspoon dried thyme
- 1 tablespoon lemon juice
- 3 cups baby spinach
Instructions
- Heat the oil in a large soup pot over medium heat. Cook the onion for 5 minutes, then add the garlic and stir for 30 seconds.
- Add the listed vegetables and seasonings. Cook for 2 minutes, stirring to coat them in the oil.
- Add the beans, lentils, or split peas, tomatoes with their juices, and broth. If pumpkin puree is listed, stir it in now. Bring to a boil, then reduce the heat to a gentle simmer.
- Cover loosely and simmer for 20 minutes, stirring occasionally, until the vegetables and any dry lentils or grains are tender. If using pasta, add it for the final package cooking time. If using spinach, stir it in for the last 3 minutes.
- For a thicker soup, mash a ladleful of beans against the side of the pot. For a thinner soup, stir in a little hot water. Remove any bay leaf, finish with the lemon juice, and divide among four bowls.
Budget and prep tip: Freeze individual portions before they get pushed to the back of the refrigerator. Use unsalted broth and no-salt-added canned ingredients; season with herbs and lemon.
2. Lentil and Tomato Soup
A roomy pot of soup makes modest ingredients feel like a complete meal. The beans or lentils supply substance without cream.
Servings: 4 Prep: 15 minutes Cook: 38 minutes
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 garlic cloves, minced
- 2 carrots and 2 celery stalks, diced
- 1 cup dry brown lentils, rinsed and picked over
- 1 (14.5-ounce) can no-salt-added diced tomatoes
- 4 cups unsalted vegetable broth
- 1 teaspoon ground cumin and 1/2 teaspoon dried oregano
- 1 tablespoon lemon juice
Instructions
- Heat the oil in a large soup pot over medium heat. Cook the onion for 5 minutes, then add the garlic and stir for 30 seconds.
- Add the listed vegetables and seasonings. Cook for 2 minutes, stirring to coat them in the oil.
- Add the beans, lentils, or split peas, tomatoes with their juices, and broth. If pumpkin puree is listed, stir it in now. Bring to a boil, then reduce the heat to a gentle simmer.
- Cover loosely and simmer for 30 minutes, stirring occasionally, until the vegetables and any dry lentils or grains are tender. If using pasta, add it for the final package cooking time. If using spinach, stir it in for the last 3 minutes.
- For a thicker soup, mash a ladleful of beans against the side of the pot. For a thinner soup, stir in a little hot water. Remove any bay leaf, finish with the lemon juice, and divide among four bowls.
Budget and prep tip: Freeze individual portions before they get pushed to the back of the refrigerator. Use unsalted broth and no-salt-added canned ingredients; season with herbs and lemon.
3. Chickpea and Cabbage Soup
A roomy pot of soup makes modest ingredients feel like a complete meal. The beans or lentils supply substance without cream.
Servings: 4 Prep: 15 minutes Cook: 33 minutes
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 garlic cloves, minced
- 4 cups chopped cabbage
- 2 (15-ounce) cans no-salt-added chickpeas, drained and rinsed
- 1 (14.5-ounce) can no-salt-added diced tomatoes
- 4 cups unsalted vegetable broth
- 1 teaspoon smoked paprika
- 1 tablespoon lemon juice
Instructions
- Heat the oil in a large soup pot over medium heat. Cook the onion for 5 minutes, then add the garlic and stir for 30 seconds.
- Add the listed vegetables and seasonings. Cook for 2 minutes, stirring to coat them in the oil.
- Add the beans, lentils, or split peas, tomatoes with their juices, and broth. If pumpkin puree is listed, stir it in now. Bring to a boil, then reduce the heat to a gentle simmer.
- Cover loosely and simmer for 25 minutes, stirring occasionally, until the vegetables and any dry lentils or grains are tender. If using pasta, add it for the final package cooking time. If using spinach, stir it in for the last 3 minutes.
- For a thicker soup, mash a ladleful of beans against the side of the pot. For a thinner soup, stir in a little hot water. Remove any bay leaf, finish with the lemon juice, and divide among four bowls.
Budget and prep tip: Freeze individual portions before they get pushed to the back of the refrigerator. Use unsalted broth and no-salt-added canned ingredients; season with herbs and lemon.
4. Black Bean and Corn Soup
A roomy pot of soup makes modest ingredients feel like a complete meal. The beans or lentils supply substance without cream.
Servings: 4 Prep: 15 minutes Cook: 28 minutes
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 garlic cloves, minced
- 1 bell pepper, diced, and 1 cup frozen corn
- 2 (15-ounce) cans no-salt-added black beans, drained and rinsed
- 1 (14.5-ounce) can no-salt-added diced tomatoes
- 4 cups unsalted vegetable broth
- 1 teaspoon ground cumin and 1 teaspoon salt-free chili powder
- 1 tablespoon lemon juice
Instructions
- Heat the oil in a large soup pot over medium heat. Cook the onion for 5 minutes, then add the garlic and stir for 30 seconds.
- Add the listed vegetables and seasonings. Cook for 2 minutes, stirring to coat them in the oil.
- Add the beans, lentils, or split peas, tomatoes with their juices, and broth. If pumpkin puree is listed, stir it in now. Bring to a boil, then reduce the heat to a gentle simmer.
- Cover loosely and simmer for 20 minutes, stirring occasionally, until the vegetables and any dry lentils or grains are tender. If using pasta, add it for the final package cooking time. If using spinach, stir it in for the last 3 minutes.
- For a thicker soup, mash a ladleful of beans against the side of the pot. For a thinner soup, stir in a little hot water. Remove any bay leaf, finish with the lemon juice, and divide among four bowls.
Budget and prep tip: Freeze individual portions before they get pushed to the back of the refrigerator. Use unsalted broth and no-salt-added canned ingredients; season with herbs and lemon.
5. Red Lentil and Carrot Soup
A roomy pot of soup makes modest ingredients feel like a complete meal. The beans or lentils supply substance without cream.
Servings: 4 Prep: 15 minutes Cook: 28 minutes
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 garlic cloves, minced
- 4 carrots, diced
- 1 cup dry red lentils, rinsed
- 1 (14.5-ounce) can no-salt-added diced tomatoes
- 4 cups unsalted vegetable broth
- 1 teaspoon ground ginger and 1/2 teaspoon ground cumin
- 1 tablespoon lemon juice
Instructions
- Heat the oil in a large soup pot over medium heat. Cook the onion for 5 minutes, then add the garlic and stir for 30 seconds.
- Add the listed vegetables and seasonings. Cook for 2 minutes, stirring to coat them in the oil.
- Add the beans, lentils, or split peas, tomatoes with their juices, and broth. If pumpkin puree is listed, stir it in now. Bring to a boil, then reduce the heat to a gentle simmer.
- Cover loosely and simmer for 20 minutes, stirring occasionally, until the vegetables and any dry lentils or grains are tender. If using pasta, add it for the final package cooking time. If using spinach, stir it in for the last 3 minutes.
- For a thicker soup, mash a ladleful of beans against the side of the pot. For a thinner soup, stir in a little hot water. Remove any bay leaf, finish with the lemon juice, and divide among four bowls.
Budget and prep tip: Freeze individual portions before they get pushed to the back of the refrigerator. Use unsalted broth and no-salt-added canned ingredients; season with herbs and lemon.
6. White Bean and Mushroom Soup
A roomy pot of soup makes modest ingredients feel like a complete meal. The beans or lentils supply substance without cream.
Servings: 4 Prep: 15 minutes Cook: 28 minutes
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 garlic cloves, minced
- 8 ounces mushrooms, sliced, and 2 carrots, diced
- 2 (15-ounce) cans no-salt-added cannellini beans, drained and rinsed
- 1 (14.5-ounce) can no-salt-added diced tomatoes
- 4 cups unsalted vegetable broth
- 1 teaspoon dried thyme
- 1 tablespoon lemon juice
Instructions
- Heat the oil in a large soup pot over medium heat. Cook the onion for 5 minutes, then add the garlic and stir for 30 seconds.
- Add the listed vegetables and seasonings. Cook for 2 minutes, stirring to coat them in the oil.
- Add the beans, lentils, or split peas, tomatoes with their juices, and broth. If pumpkin puree is listed, stir it in now. Bring to a boil, then reduce the heat to a gentle simmer.
- Cover loosely and simmer for 20 minutes, stirring occasionally, until the vegetables and any dry lentils or grains are tender. If using pasta, add it for the final package cooking time. If using spinach, stir it in for the last 3 minutes.
- For a thicker soup, mash a ladleful of beans against the side of the pot. For a thinner soup, stir in a little hot water. Remove any bay leaf, finish with the lemon juice, and divide among four bowls.
Budget and prep tip: Freeze individual portions before they get pushed to the back of the refrigerator. Use unsalted broth and no-salt-added canned ingredients; season with herbs and lemon.
7. Chickpea and Frozen Vegetable Minestrone
A roomy pot of soup makes modest ingredients feel like a complete meal. The beans or lentils supply substance without cream.
Servings: 4 Prep: 15 minutes Cook: 28 minutes
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 garlic cloves, minced
- 3 cups plain frozen mixed vegetables
- 2 (15-ounce) cans no-salt-added chickpeas, drained and rinsed
- 1 (14.5-ounce) can no-salt-added diced tomatoes
- 4 cups unsalted vegetable broth
- 1 teaspoon dried Italian herb blend
- 1 tablespoon lemon juice
- 1/2 cup dry small whole-wheat pasta
Instructions
- Heat the oil in a large soup pot over medium heat. Cook the onion for 5 minutes, then add the garlic and stir for 30 seconds.
- Add the listed vegetables and seasonings. Cook for 2 minutes, stirring to coat them in the oil.
- Add the beans, lentils, or split peas, tomatoes with their juices, and broth. If pumpkin puree is listed, stir it in now. Bring to a boil, then reduce the heat to a gentle simmer.
- Cover loosely and simmer for 20 minutes, stirring occasionally, until the vegetables and any dry lentils or grains are tender. If using pasta, add it for the final package cooking time. If using spinach, stir it in for the last 3 minutes.
- For a thicker soup, mash a ladleful of beans against the side of the pot. For a thinner soup, stir in a little hot water. Remove any bay leaf, finish with the lemon juice, and divide among four bowls.
Budget and prep tip: Freeze individual portions before they get pushed to the back of the refrigerator. Use unsalted broth and no-salt-added canned ingredients; season with herbs and lemon.
8. Lentil, Potato, and Kale Soup
A roomy pot of soup makes modest ingredients feel like a complete meal. The beans or lentils supply substance without cream.
Servings: 4 Prep: 15 minutes Cook: 43 minutes
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 garlic cloves, minced
- 2 medium potatoes, diced, and 3 cups finely chopped kale
- 1 cup dry brown lentils, rinsed and picked over
- 1 (14.5-ounce) can no-salt-added diced tomatoes
- 4 cups unsalted vegetable broth
- 1 teaspoon dried rosemary
- 1 tablespoon lemon juice
Instructions
- Heat the oil in a large soup pot over medium heat. Cook the onion for 5 minutes, then add the garlic and stir for 30 seconds.
- Add the listed vegetables and seasonings. Cook for 2 minutes, stirring to coat them in the oil.
- Add the beans, lentils, or split peas, tomatoes with their juices, and broth. If pumpkin puree is listed, stir it in now. Bring to a boil, then reduce the heat to a gentle simmer.
- Cover loosely and simmer for 35 minutes, stirring occasionally, until the vegetables and any dry lentils or grains are tender. If using pasta, add it for the final package cooking time. If using spinach, stir it in for the last 3 minutes.
- For a thicker soup, mash a ladleful of beans against the side of the pot. For a thinner soup, stir in a little hot water. Remove any bay leaf, finish with the lemon juice, and divide among four bowls.
Budget and prep tip: Freeze individual portions before they get pushed to the back of the refrigerator. Use unsalted broth and no-salt-added canned ingredients; season with herbs and lemon.
9. Pinto Bean and Sweet Potato Soup
A roomy pot of soup makes modest ingredients feel like a complete meal. The beans or lentils supply substance without cream.
Servings: 4 Prep: 15 minutes Cook: 33 minutes
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 garlic cloves, minced
- 1 large sweet potato, cut into 1/2-inch cubes
- 2 (15-ounce) cans no-salt-added pinto beans, drained and rinsed
- 1 (14.5-ounce) can no-salt-added diced tomatoes
- 4 cups unsalted vegetable broth
- 1 teaspoon ground cumin and 1/2 teaspoon smoked paprika
- 1 tablespoon lemon juice
Instructions
- Heat the oil in a large soup pot over medium heat. Cook the onion for 5 minutes, then add the garlic and stir for 30 seconds.
- Add the listed vegetables and seasonings. Cook for 2 minutes, stirring to coat them in the oil.
- Add the beans, lentils, or split peas, tomatoes with their juices, and broth. If pumpkin puree is listed, stir it in now. Bring to a boil, then reduce the heat to a gentle simmer.
- Cover loosely and simmer for 25 minutes, stirring occasionally, until the vegetables and any dry lentils or grains are tender. If using pasta, add it for the final package cooking time. If using spinach, stir it in for the last 3 minutes.
- For a thicker soup, mash a ladleful of beans against the side of the pot. For a thinner soup, stir in a little hot water. Remove any bay leaf, finish with the lemon juice, and divide among four bowls.
Budget and prep tip: Freeze individual portions before they get pushed to the back of the refrigerator. Use unsalted broth and no-salt-added canned ingredients; season with herbs and lemon.
10. Split Pea and Vegetable Soup
A roomy pot of soup makes modest ingredients feel like a complete meal. The beans or lentils supply substance without cream.
Servings: 4 Prep: 15 minutes Cook: 63 minutes
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 garlic cloves, minced
- 3 carrots and 2 celery stalks, diced
- 1 cup dry split peas, rinsed and picked over
- 1 (14.5-ounce) can no-salt-added diced tomatoes
- 4 cups unsalted vegetable broth
- 1 teaspoon dried thyme and 1 bay leaf
- 1 tablespoon lemon juice
Instructions
- Heat the oil in a large soup pot over medium heat. Cook the onion for 5 minutes, then add the garlic and stir for 30 seconds.
- Add the listed vegetables and seasonings. Cook for 2 minutes, stirring to coat them in the oil.
- Add the beans, lentils, or split peas, tomatoes with their juices, and broth. If pumpkin puree is listed, stir it in now. Bring to a boil, then reduce the heat to a gentle simmer.
- Cover loosely and simmer for 55 minutes, stirring occasionally, until the vegetables and any dry lentils or grains are tender. If using pasta, add it for the final package cooking time. If using spinach, stir it in for the last 3 minutes.
- For a thicker soup, mash a ladleful of beans against the side of the pot. For a thinner soup, stir in a little hot water. Remove any bay leaf, finish with the lemon juice, and divide among four bowls.
Budget and prep tip: Freeze individual portions before they get pushed to the back of the refrigerator. Use unsalted broth and no-salt-added canned ingredients; season with herbs and lemon.
11. Chickpea, Pumpkin, and Tomato Soup
A roomy pot of soup makes modest ingredients feel like a complete meal. The beans or lentils supply substance without cream.
Servings: 4 Prep: 15 minutes Cook: 28 minutes
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 garlic cloves, minced
- 2 carrots, diced
- 2 (15-ounce) cans no-salt-added chickpeas, drained and rinsed
- 1 (14.5-ounce) can no-salt-added diced tomatoes
- 4 cups unsalted vegetable broth
- 1 teaspoon ground cumin and 1/2 teaspoon smoked paprika
- 1 tablespoon lemon juice
- 1 cup plain canned pumpkin puree
Instructions
- Heat the oil in a large soup pot over medium heat. Cook the onion for 5 minutes, then add the garlic and stir for 30 seconds.
- Add the listed vegetables and seasonings. Cook for 2 minutes, stirring to coat them in the oil.
- Add the beans, lentils, or split peas, tomatoes with their juices, and broth. If pumpkin puree is listed, stir it in now. Bring to a boil, then reduce the heat to a gentle simmer.
- Cover loosely and simmer for 20 minutes, stirring occasionally, until the vegetables and any dry lentils or grains are tender. If using pasta, add it for the final package cooking time. If using spinach, stir it in for the last 3 minutes.
- For a thicker soup, mash a ladleful of beans against the side of the pot. For a thinner soup, stir in a little hot water. Remove any bay leaf, finish with the lemon juice, and divide among four bowls.
Budget and prep tip: Freeze individual portions before they get pushed to the back of the refrigerator. Use unsalted broth and no-salt-added canned ingredients; season with herbs and lemon.
12. White Bean and Broccoli Soup
A roomy pot of soup makes modest ingredients feel like a complete meal. The beans or lentils supply substance without cream.
Servings: 4 Prep: 15 minutes Cook: 28 minutes
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 garlic cloves, minced
- 4 cups plain frozen broccoli florets
- 2 (15-ounce) cans no-salt-added white beans, drained and rinsed
- 1 (14.5-ounce) can no-salt-added diced tomatoes
- 4 cups unsalted vegetable broth
- 1 teaspoon dried basil and 1/4 teaspoon black pepper
- 1 tablespoon lemon juice
Instructions
- Heat the oil in a large soup pot over medium heat. Cook the onion for 5 minutes, then add the garlic and stir for 30 seconds.
- Add the listed vegetables and seasonings. Cook for 2 minutes, stirring to coat them in the oil.
- Add the beans, lentils, or split peas, tomatoes with their juices, and broth. If pumpkin puree is listed, stir it in now. Bring to a boil, then reduce the heat to a gentle simmer.
- Cover loosely and simmer for 20 minutes, stirring occasionally, until the vegetables and any dry lentils or grains are tender. If using pasta, add it for the final package cooking time. If using spinach, stir it in for the last 3 minutes.
- For a thicker soup, mash a ladleful of beans against the side of the pot. For a thinner soup, stir in a little hot water. Remove any bay leaf, finish with the lemon juice, and divide among four bowls.
Budget and prep tip: Freeze individual portions before they get pushed to the back of the refrigerator. Use unsalted broth and no-salt-added canned ingredients; season with herbs and lemon.
Store leftovers without wasting food
Refrigerate perishable food in shallow containers within 2 hours, or within 1 hour if the temperature is above 90°F. Keep the refrigerator at 40°F or below. Use cooked leftovers within 3 to 4 days, or freeze them sooner for later meals. Reheat cooked leftovers to 165°F. Keep cold lunch salads cold. See the USDA guide to leftovers for details.
Common questions
How do I make these recipes cheaper this week?
Compare unit prices, use plain frozen vegetables when they are cheaper, and choose a recipe that uses what you already have. Swapping one similar bean for another usually works; changing a dry ingredient to a cooked one requires adjusting liquid and cooking time.
Do I need expensive specialty ingredients?
No. These recipes use ordinary grocery-store ingredients. Olive oil, a few dry spices, and lemon or vinegar provide flavor. Buy the smallest practical list for the recipes you plan to cook.
More meal-planning help
For more background, read Heart Health After 50: 12 Small Changes You Can Make This Week. You can also browse the recipe collections below for your next grocery trip.
