Photo: Stocksy/Nadine Greeff
We love to make 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, soup often tastes even better the next day, making it a meal-prep staple. And the great news is, there are plenty of refreshing cold soup recipes out there 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 allow seasonal produce to shine: Every single one of these recipes is stacked with anti-inflammatory, gut-friendly ingredients (think all the in-season produce that’s naturally rich in antioxidants and fiber). Prioritizing your gut health this time of year—and all times of year—is essential for digestive regularity and hydration, keeping your immune system strong, and can even help you avoid that seemingly inevitable summertime brain fog and fatigue. Ready to get spooning?
9 summer soup recipes packed with gut-boosting benefits
1. Summer Lime and Ginger Soup
We’re loving the zesty, spicy, and satisfying flavors of this delicious summer soup. Garlic and ginger offer anti-inflammatory, immune-boosting properties while in-season zucchini and cherry tomatoes offer a dose of several vitamins and minerals, such as vitamin A and potassium. You can also use bone broth as a base to further up the gut-boosting ante.
Get the recipe: Summer Lime and Ginger Soup
2. Chicken Enchilada Soup
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 cozy soup pack a protein-rich punch, but it also features a ton of different plant foods, and the more plant diversity our guts get, the better off they are.
Get the recipe: Chicken Enchilada Soup
3. Chilled Tomato Summer Soup
This dish comes together in just 15 minutes, so there’s no excuse for ordering takeout tonight. A cold soup is perfect for extra-hot summer nights, and this one features hydrating ingredients like cucumber and tomatoes. Plus, red onions are an excellent source of polyphenols and prebiotics to give you both a gut health and longevity boost.
Get the recipe: Chilled Tomato Summer Soup
4. Basil Zucchini Soup
Another tasty chilled 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 summer-y flavors of zucchini, lemon, and basil for a truly crave-worthy soup. And who doesn’t love a garlic sourdough crouton moment?
Get the recipe: Basil Zucchini Soup
5. Mediterranean Shrimp Soup
We’re all craving a trip to the Mediterranean right now, but thankfully 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 veggies, fresh seafood and herbs, and a hearty glug of EVOO will transport you to a favorite Greek island while helping build up your gut with plenty of fiber.
Get the recipe: Mediterranean Shrimp Soup
6. Classic Minestrone Soup
Speaking of the Mediterranean, few soups are more iconic from the region than a true Italian minestrone—a favorite of the Sardinian Blue Zone. You’ll love whipping this one up year-round, as it calls for whatever seasonal veggies you have on hand to pair with the other traditional ingredients like cannellini beans, small pasta, garlic, and parmesan. This recipe yields six servings, so it’s a great pick for Sunday meal prepping.
Get the recipe: Classic Minestrone Soup
7. Chicken Avocado Soup
This vibrant refreshing dish combines all 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-friendly soup comes together in just 20 minutes.
Get the recipe: Chicken Avocado Soup
8. Salmon Miso Soup
Did you know that fish have seasons just 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, and shiitake mushrooms, and salmon is a winning recipe for supporting your gut health, but you can top this dish with a bit of kimchi for probiotic goodness.
Get the recipe: Salmon Miso Soup
9. Vegan Corn Chowder
Corn chowder is a quintessential summer recipe, and it also happens to be fabulous for your gut. Corn is a great source of insoluble fiber (a type of prebiotic) which helps push waste through your digestive system to keep you regular. And your non-vegan friends will be shocked by how creamy and satisfying this soup is, thanks to potatoes and cashews. And if you want an even richer consistency, learn how to thicken soup in mere seconds.
Get the recipe: Vegan Corn Chowder
Don’t have time to make one of these from scratch? Try these dietitian-recommended healthy canned soups. And if you make too much, here are some genius leftover soup ideas and how to freeze soup tips and tricks, so they taste even better the second time around.
