WFrom love to soup year-round (yes, even in 90-degree weather) they’re super easy to make, and a great way to pack a ton of veggies into one dish. Plus, soup often tastes better the next day, making it a meal prep staple. And the great news is, you can make a lot of refreshing cold soup from it, which simply requires a blender to go from start to finish, no stove sweat required.
Here’s a roundup of nine delicious summer soup recipes that let more than just seasonal produce shine: Each and every one of these recipes is packed with anti-inflammatory, gut-friendly ingredients (think. everyone the in-season produce that’s naturally rich in light and fiber). Prioritizing your gut health this time of year — and every time of year — is essential to regular digestion and hydration, keeping your immune system strong, and can even help you avoid the seemingly inevitable summer brain fog and fatigue. Ready to be spooned?
9 summer soup recipes packed with gut-boosting benefits
1. Summer Lime and Ginger Soup
We love the marshmallow, spicy, and hearty flavors of this delicious summer soup. Garlic and ginger offer anti-inflammatory, immune-boosting properties while zucchini and cherry tomatoes offer a seasonal dose of several vitamins and minerals, such as vitamin A and potassium. You can also use bone broth as a base to boost your belly before moving up.
Get the recipe: Summer Lime and Ginger Soup
2. Chicken Enchilada RIGHT
Bell peppers are also in right now, and in this way they are great for displaying smoky and aromatic dishes. Not only does this hearty protein-rich soup combine iron, but it also contains a ton of different plant foods, and the more plant diversity our guts absorb, the better.
Get the recipe: Chicken Enchilada Soup
3. Cold No summer soup
This dish comes together in just 15 minutes, so there’s no excuse for ordering takeout tonight. Cold soup is perfect for those extra hot summer nights, and this one has hydrating ingredients like cucumbers and tomatoes. Plus, red onions are an excellent source of polyphenols and prebiotics to give you and your gut a health and vitality boost.
Get the recipe: Cold No summer soup
4. Basil Zucchini Soup
Another tasty cold soup, this recipe is packed with flavor, inspired by the roads of the French countryside. Intestinal lovers like leeks, hemp seeds, and miso flour combine the summery flavors of zucchini, lemon, and thyme for a truly crave-worthy soup. And who doesn’t love a spicy garlic crouton?
Get the recipe: Basil Zucchini Soup
5. Alpheus Mediterranean Law
We’re all longing for a trip to the Mediterranean Sea right now, but thankfully you don’t have to deal with lost luggage and lingering passport reviews to get a taste of this charming region. A tomato-based sauce, seasonal vegetables, fresh herbs and herbs, and a great gluten-free EVOO will transport you to your favorite Greek island, while helping to build up your belly’s abundance of fiber.
Take the result: Alpheus IUS Mediterraneum
6. Order Minestrone RIGHT
Speaking of the Mediterranean, few soups are more iconic from the region than the true gem of Italy – Sardinia’s favorite Blue Zone. You’ll love whipping up this one year round when you have veggies on hand for whatever season you have to pair with other traditional ingredients like cannellini beans, small pasta, garlic, and parmesan. This recipe makes six servings, so it’s great for Sunday dinner prep.
Get the recipe: Classic Minestrone Soup
7. Chicken Avocado Soup
This refreshing dish combines all of our favorite guacamole flavors with shredded chicken, fresh tomatoes, jalapenos and a touch of montisy jack cheese. What more? If you still need convincing, this belly-friendly soup comes together in just 20 minutes.
Get the recipe: Chicken Avocado Soup
8. Salmon Miso Soup
Did you know that fish have seasonings like peaches and okra? Salmon are especially seasonal during the summer months, so it’s a great time to stock up on Sockeye and Keta varieties for sushi, plate dinners, and more. This combination of tofu, seaweed, miso, and shiitake mushrooms, and salmon is a winning recipe for maintaining your gut health, but you can top this dish with a bit of kimchi probiotic goodness.
Get the recipe: Salmon Miso Soup
9. Vegan Corn Chowder
Corn chowder is the quintessential summer recipe, and it also happens to be fabulous on your belly. Corn is a great source of insoluble fiber (a type of prebiotic) that helps move waste through your digestive system to keep you regular. And your non-vegan friends will be shocked at how creamy and satisfying this soup is, thanks to the potatoes and cashews.
Get the recipe: Vegan Corn Chowder