What are 7 of the world’s healthiest and tastiest soups and why meat-based vegetable soups are health and beauty elixirs in a bowl?
When it comes to comfort food that feeds both your soul and your cells, nothing hits quite like a warm, nourishing bowl of soup. But we’re not talking about your basic chicken noodle or canned tomato. We’re diving ladle-first into the world’s healthiest and tastiest soups – each with a delicious story, powerhouse ingredients, and surprising health and beauty benefits.
From the zesty heat of Thailand’s Khao Soi to the deep umami of Vietnamese Pho Bo, these globally-loved soups are more than delicious – they’re functional food. Rich in collagen, minerals, fiber, and antioxidants, meat-based vegetable soups are liquid gold for your gut, skin, immune system, and even mood.
7 World’s Healthiest and Tastiest Soups
So grab a spoon and get ready to slurp your way around the globe with these 7 world-class soups. You’ll be glowing before you reach the bottom of the bowl.
1.
Khao Soi – the golden coconut noodle soup from Thailand
Khao Soi is a popular Northern Thai curry noodle soup, known for its rich, creamy coconut curry broth with tender braised meat (often chicken or beef), boiled and fried egg noodles, and a selection of toppings like crispy fried noodles, pickled mustard greens, and shallots. Khao Soi is known for its complex and flavorful combination of creamy, spicy, and slightly sweet notes. Boiled and fried egg noodles, with crispy fried noodles as a topping. Tender braised chicken or beef, are common choices. Pickled mustard greens, shallots, lime wedges, and sometimes chili flakes. It’s a popular street food dish in Northern Thailand, though not as common in Thai restaurants abroad.
Why it’s healthy:
Khao Soi is spicy, creamy, and brimming with anti-inflammatory spices like turmeric, ginger, and garlic. Coconut milk adds healthy fats that support brain function and hormone balance, while protein from chicken or beef builds lean muscle and collagen.
Beauty benefit:
Turmeric’s curcumin content gives your skin a radiant boost by reducing inflammation and protecting against free radicals. It’s basically an edible face mask.
2.
Banga – the soulful palm nut soup from Nigeria
Banga soup is a delicious, nutritious, and popular Nigerian dish. Palm fruit extract (banga) is the key ingredient, providing the characteristic flavour and colour. It includes stewed meat or fish, smoked dried fish, and aromatics.Aromatics consist of spices and herbs like ginger, onions, pepper, and other regional variations. Banga spice mix includes ataiko, irugege, liqourice, and piper guineense (uziza seeds). Vegetables are: scent leaf (for ofe akwu) or dried and crushed bitter leaves (for delta-style banga soup).
Why it’s healthy:
Palm nut extract is packed with vitamin E, beta-carotene, and healthy fats. Combined with omega-rich fish or iron-loaded meat, banga is an immunity and energy booster. Bitterleaf supports digestion and detox.
Beauty benefit:
Vitamin E and beta-carotene help nourish skin from the inside out, promoting elasticity and slowing the signs of aging. Plus, the oils give you that lit-from-within glow.
3.
Bouillabaisse – the luxurious fisherman’s stew from France
Bouillabaisse is a classic French fish stew, a traditional Provençal dish, originating from the port city of Marseille, known for its vibrant flavours and a medley of seafood cooked in a tomato-based broth, often featuring saffron, fennel, and orange zest. It typically includes a variety of fish, shellfish, and crustaceans like mussels, clams, shrimp, and different types of fish. The dish is known for its complex and flavourful broth, with the distinct flavors of saffron, fennel, and a subtle hint of orange. Bouillabaisse is traditionally served with crusty bread and a side of rouille, a garlicky mayonnaise.
Why it’s healthy:
This seafood-rich broth is brimming with lean protein, omega-3s, and minerals like selenium and zinc. The tomatoes add lycopene, a skin-friendly antioxidant, and saffron offers mood-boosting benefits.
Beauty benefit:
Omega-3 fatty acids nourish your skin’s barrier, reduce inflammation, and can help with hormonal acne. Meanwhile, lycopene protects your skin from UV damage. Oui, please!
4.
Sinigang – the tangy tamarind soup from the Philippines
Sinigang is a traditional Filipino soup or stew with its distinct combination of sour and savoury flavours. It can be made with various proteins, including pork, beef, chicken, shrimp, or fish.
It’s made with tamarind (sampalok) as the souring agent. While tamarind is the most common, other souring agents like unripe mangoes, rice vinegar, or guava can be used. Sinigang is a beloved comfort food in the Philippines, often served with rice. The term “sinigang” can also refer to a cooking method rather than a specific dish, as there are numerous variations
Why it’s healthy:
This zesty, sour soup gets its unique flavour from tamarind – a tropical fruit that’s rich in antioxidants and supports digestion. The generous mix of veggies adds fiber, vitamin C, and folate.
Beauty benefit:
Tamarind’s natural acids act like a skin-brightening treatment from the inside out, while the pork or shrimp broth helps your body make collagen. Bonus: Sinigang makes you sweat a little, which helps detox your pores!
5.
Borscht – The Vibrant Beet Soup from Ukraine
Borscht is a hearty, sour soup, a staple in Ukrainian cuisine, that is typically made with beets, meat stock, and various vegetables, and is known for its distinctive red color. It’s often called “red borscht,” features beets as a main ingredient, along with meat stock (beef, pork, or chicken), cabbage, potatoes, carrots, and onions. Borscht is known for its complex and often sour flavours, which can be enhanced by adding vinegar or lemon juice. Borscht is traditionally served hot, often with a dollop of sour cream. Borscht is a symbol of Ukrainian culture and has been recognized as a UNESCO Intangible Cultural Heritage
Why it’s healthy:
Beets are loaded with folate, manganese, and nitrates that improve blood flow and brain health. Cabbage and carrots add more antioxidants and fiber, while beef broth contributes iron and collagen.
Beauty benefit:
Borscht is a circulation booster, which means your skin gets more oxygen and nutrients. Beets also contain betalains, compounds that support liver detox – key for clear, glowing skin.
6.
Pho Bo – the soul-soothing beef noodle soup from Vietnam
Considered a national staple, Pho Bo, or beef pho, is a popular Vietnamese noodle soup featuring a rich beef broth, tender rice noodles, and various cuts of beef, often garnished with fresh herbs and toppings. The broth is the heart of pho, typically made from beef bones and simmered for hours to create a rich, flavourful base. Various cuts of beef, such as brisket, flank steak, and tendon, are added to the soup. Thin, white rice noodles are used in pho. Common garnishes include fresh herbs like cilantro, basil, and scallions, as well as sliced onions and jalapeños. Some people add lime, fish sauce, and hoisin sauce for extra flavour. Pho is often enjoyed for breakfast or as a quick lunch or dinner. While beef pho (pho bo) is the most common, there are also vegetarian pho (pho chay) and chicken pho (pho ga) variations.
Why it’s healthy:
Pho Bo starts with slow-simmered bone broth, rich in collagen, minerals, and amino acids. Herbs like basil and star anise support digestion and immunity. The lean beef gives you a protein punch, while rice noodles keep it gluten-free.
Beauty benefit:
Collagen in bone broth is gold for your hair, nails, and skin elasticity. Pho also helps repair the gut lining, and a happy gut equals happy skin.
7.
Caldo Verde – the cozy green soup from Portugal
Caldo Verde, meaning “green broth” in Portuguese, is a traditional Portuguese soup made with potatoes, collard greens (or kale), olive oil, onion, garlic, and sometimes sausage, known for its simple yet flavourful taste. Potatoes are a key ingredient, providing a creamy texture. Finely shredded collard greens (or kale) add a vibrant green colour and flavour. Linguiça or chouriço, a type of Portuguese smoked sausage, are a must. Olive oil is a staple in Portuguese cuisine, used for flavouring and adding richness. Caldo verde cannot be made without onion and garlic adding extra flavour and depth. Caldo verde is a popular and beloved soup in Portugal, often served during celebrations or as a comforting dish, and is sometimes considered a national dish.
Why it’s healthy:
Don’t let its simplicity fool you – caldo verde is a nutrition powerhouse. Kale offers calcium, iron, and vitamin K, while olive oil adds heart-healthy fats. Potatoes provide fibre and potassium.
Beauty benefit:
The antioxidants in kale help protect against aging and inflammation, while olive oil gives your skin hydration from the inside out. Think Mediterranean diet in a bowl.
Why meat-based vegetable soups are the ultimate wellness and beauty food
All these international soups share a common foundation: meat-based broths and vegetables, a winning combo for total-body wellness. Here’s why these soups are beloved not just for taste, but for their powerful health and beauty benefits:
Boosts Immunity
Bone broth is rich in zinc, glutamine, and gelatin—all essential for a strong immune system. Throw in garlic, onion, herbs, and spices, and you’ve got an anti-inflammatory, germ-fighting elixir.
Supports Skin, Hair and Nail Health
Collagen and amino acids from meat and bones promote tissue repair, smooth skin, strong nails, and shiny hair. Vitamin C-rich vegetables help your body produce and use collagen more effectively.
Improves Mood and Brain Function
Many of these soups contain magnesium, B vitamins, and omega-3 fatty acids, which support brain health and mood stability. Saffron (from Bouillabaisse) and tamarind (from Sinigang) are even considered natural mood boosters.
Aids Digestion and Detox
The warm liquid helps break down food and soothe the digestive tract. Fermented ingredients, bitter herbs, and fibre-rich vegetables keep your gut in top shape—and a healthy gut is the key to everything from better immunity to better skin.
Hydration with Nutrients
Soups hydrate your body while also feeding it vital nutrients, unlike sugary drinks or processed snacks. They’re especially great during colder months when you might not drink as much water.
Final Sip: Soup Is Sexy, Satisfying, and Seriously Good for You
From the bold and spicy bowls of Southeast Asia to the earthy, herb-infused pots of Europe and Africa, these 7 global soups offer a delicious and nutritious escape in every spoonful. Whether you’re looking for collagen-boosting beauty food, gut-healing broth, or just a cozy, satisfying meal, these international classics deliver.
So next time you’re wondering what to eat that feels indulgent and healthy, you know what to reach for. Grab a bowl of Khao Soi or Caldo Verde – and taste the beauty, health, and culture in every bite.
Your skin will thank you. Your taste buds will dance. And your body will glow.
Did we miss your favourite healthy soup?
Let us know if we’ve missed your favourite healthy soup. And if this article warmed your soul, feel free to share it with your fellow soup lovers!
