OWe love making soups all year round (yes, even in 90 degree heat!) because they’re 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 staple in meal prep. And the good news is that there are plenty of refreshing cold soup recipes that simply require a blender to go from start to finish – no sweltering stovetop required.
Here, we’ve rounded up nine delicious summer soup recipes that do more than just make seasonal produce shine: each of these recipes is loaded with anti-inflammatory and gut-friendly ingredients (think everything seasonal products naturally rich in antioxidants and fibre). Prioritizing your gut health this time of year — and every time of year — is essential for digestive regularity and hydration, keeping your immune system strong, and can even help you avoid that seemingly inevitable brain fog and fatigue in the summer. Ready to get your hands on the spoon?
9 Summer Soup Recipes Packed With Gut Benefits
1. Lime and Ginger Summer Soup
We love the zesty, spicy and satisfying flavors of this delicious summer soup. Garlic and ginger offer anti-inflammatory and immune-boosting properties, while zucchini and seasonal cherry tomatoes provide a dose of several vitamins and minerals, such as vitamin A and potassium. You can also use bone broth as a base to up the guts bar.
Get the recipe: Summer Lime and Ginger Soup
2. Chicken Enchilada Soup
Bell peppers are also in season right now, and this smoky and spicy dish is a great way to show them off. Not only does this cozy soup pack a protein-packed punch, but it also packs a ton of different plant foods, and the more diverse our guts are, the better off they are.
Get the recipe: Chicken Enchilada Soup
3. Summer cold tomato soup
This dish comes together in just 15 minutes, so there’s no excuse for ordering takeout tonight. A cold soup is perfect for those hot summer nights, and this one has hydrating ingredients like cucumber and tomatoes. Additionally, red onions are an excellent source of polyphenols and prebiotics to improve both gut health and longevity.
Get the recipe: Glazed Tomato Summer Soup
4. Zucchini soup with basil
Another tasty cold soup, this flavor-packed recipe was inspired by the developer’s trip to the French countryside. Indulgent ingredients like leeks, hemp seeds, and miso paste enhance the summery flavors of zucchini, lemon, and basil for a truly craving-worthy soup. And who doesn’t love a sourdough garlic crouton moment?
Cookbook: Zucchini soup with basil
5. Mediterranean Shrimp Soup
We’re all craving a trip to the Mediterranean right now, but luckily you don’t have to worry about lost luggage and delayed passport renewals to get a taste of this dynamic region. A tomato-based broth, seasonal vegetables, fresh seafood and herbs, and a good sip of EVOO will transport you to a favorite Greek island while helping you build your gut with plenty of fiber.
Get the recipe: Mediterranean Shrimp Soup
6. Classic Minestrone Soup
Speaking of the Mediterranean, few soups are more emblematic of the region than a genuine Italian minestrone, a favorite of the Sardinian Blue Zone. You’ll love making this one all year round, as it calls for all the seasonal vegetables you have on hand to pair with the other traditional ingredients like cannellini beans, baby pasta, garlic, and Parmesan cheese. This recipe makes six servings, so it’s a great choice for Sunday meal prep.
Get the recipe: Classic Minestrone Soup
7. Chicken Avocado Soup
This refreshing and vibrant dish combines all of our favorite flavors of guacamole with shredded chicken, fresh tomatoes, jalapeños and a touch of Monterey Jack cheese. Need we say more? If you still need convincing, this gut soup comes together in just 20 minutes.
Get the recipe: Chicken Avocado Soup
8. Salmon miso soup
Did you know fish have seasons like peaches and okra? Salmon is mostly in season during the summer months, so this is a great time to stock up on sockeye and keta salmon varieties for sushi, plate dinners, and more. This combination of tofu, dried seaweed, miso and shiitake mushrooms and salmon is a winning recipe for supporting your gut health, but you can top this dish with a little kimchi for the probiotic benefits.
Cookbook: Miso soup with salmon
9. Vegan corn chowder
Corn chowder is a quintessential summer recipe, and it’s also fabulous for your gut. 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 shocked at how creamy and satisfying this soup is, thanks to the potatoes and cashews.
Get the recipe: Vegan Corn Chowder