9 Summer Soup Recipes Packed With Gut Benefits

WWe love making soups year round (yes, even in 90 degree weather!) as they are easy to make and a great way to pack a ton of veggies into one dish. Plus, the soup often tastes even better the next day, making it a meal prep staple. And the good news is that there are many refreshing cold soup recipes that simply require a blender to run from start to finish, no need for a stifling stove.

Here, we’ve rounded up nine delicious summer soup recipes that do more than just let seasonal produce shine—each of these recipes is packed with gut-friendly, anti-inflammatory ingredients (think everybody the seasonal product that is naturally rich in antioxidants and fiber). Prioritizing your gut health this time of year, and at all times of the year, is essential for digestive regularity and hydration, keeping your immune system strong, and may even help you avoid the seemingly inevitable fatigue and brain fog summer. Ready to spoon?

9 summer soup recipes full of benefits to stimulate the intestine

1. Summer Ginger Lime Soup

Photo: Going Cave Woman

We love the savory, spicy and satisfying flavors in this delicious summer soup. Garlic and ginger offer anti-inflammatory and immune-boosting properties, while zucchini and cherry tomatoes in season offer a dose of several vitamins and minerals, including vitamin A and potassium. You can also use bone broth as a base to up your ante even more.

Get the recipe: Summer Ginger Lime Soup

2. Chicken Enchilada Soup

Photo: The Defined Plate

Bell peppers are also in season right now, and this smoky, spicy dish is a great way to show them off. Not only does this comforting soup pack a protein-rich punch, it also features a ton of different plant foods, and the more plant diversity our guts get, the better off they’ll be.

Get the recipe: Chicken Enchilada Soup

3. Cold Tomato Summer Soup

Photo: Vegan 8

This dish takes just 15 minutes to prepare, so there’s no excuse for ordering takeout tonight. A cold soup is perfect for very hot summer nights, and this one contains moisturizing ingredients like cucumber and tomatoes. Additionally, red onions are an excellent source of polyphenols and prebiotics to improve gut health and increase longevity.

Get the recipe: Summer Cold Tomato Soup

4. Zucchini Basil Soup

Photo: Love and Lemons

Another tasty cold soup, this flavor-packed recipe was inspired by the developer’s trip to the French countryside. Gut-loving ingredients like leeks, hemp seeds, and miso paste elevate the summery flavors of zucchini, lemon, and basil for a soup that truly craves. And who doesn’t love a garlicky sourdough crouton moment?

Get the recipe: Zucchini Basil Soup

5. Mediterranean shrimp soup

Photo: The Mediterranean Plate

We’re all yearning for a trip to the Mediterranean right now, but luckily you don’t have to deal with lost luggage and delayed passport renewals to get a taste of this vibrant region. A tomato-based broth, seasonal vegetables, fresh seafood and herbs, and a hefty shot of EVOO will transport you to a favorite Greek island while helping to fortify your gut with plenty of fiber.

Get the recipe: Mediterranean Prawn Soup

6. Classic minestrone soup

Photo: Cookie and Kate

Speaking of the Mediterranean, few soups are more iconic to the region than a true Italian minestrone, a favorite in Sardinia’s Blue Zone. You’ll love making it year-round, as it calls for whatever seasonal vegetables you have on hand to combine with the other traditional ingredients like cannellini beans, small pasta, garlic, and Parmesan cheese. This recipe makes six servings, making it a great option for Sunday lunch.

Get the recipe: Classic Minestrone Soup

7. Chicken Avocado Soup

Photo: Classy Kitchen

This refreshing and vibrant dish combines all of our favorite guacamole flavors with shredded chicken, fresh tomatoes, jalapeños, and a touch of monterey jack cheese. Need we say more? If you still need convincing, this gut-friendly soup comes together in just 20 minutes.

Get the recipe: Chicken Avocado Soup

8. Miso and salmon soup

Photo: Andrea Beaman

Did you know that fish have seasons like peaches and okra? Salmon is mostly in season during the summer months, so it’s a great time to stock up on Sockeye and Keta varieties for sushi, sheet pan dinners and more. This combination of tofu, dried seaweed, miso, shiitake mushrooms, and salmon is a winning recipe for supporting gut health, but you can top this dish with a little kimchi for probiotic benefits.

Get the recipe: Salmon Miso Soup

9. Vegan corn chowder

Photo: Simple Veganista

Corn chowder is a quintessential summer recipe, and it’s great for the gut, too. Corn is a great source of insoluble fiber (a type of prebiotic) that helps push waste through your digestive system to keep you regular. And your non-vegan friends will be amazed at how creamy and satisfying this soup is, thanks to the potatoes and cashews.

Get the recipe: Vegan Corn Chowder

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