We have all been there—rushing through the morning, barely enough time to eat breakfast, forgetting even lunch preparation. In such instances, skipping lunch or settling for takeout of not-so-ideal might leave a person lethargic and less productive during the day. The good news is that healthy and satisfying office meals do not necessarily require hours spent in the kitchen. Soups are the ideal solution for those busy workdays! They are easy to prepare and pack and can be prepared long ago. In this blog, we've accumulated some very simple and yummy soup recipes that are nice for a quick lunch soup at the office. They are prepared with simple ingredients and do not take much time to cook in the kitchen, with loads of nutrition to keep you running all day.
Why Soups Are Best for Busy Working Days?
Soups are a lifesaver when you're short on time. Here's why they're ideal for a quick lunch:
Quick to Prepare: Most soups can be made in under 30 minutes.
Easy to Pack: Pour them into a thermos or container, and you're good to go.
Nutritious: Soups can be loaded with vegetables, proteins, and healthy fats.
Versatile: You can customize them with whatever ingredients you have on hand.
Meal Prep Friendly: Make a big batch on Sunday and enjoy it all week.
Quick and Healthy Soup Recipes for Lunch
Now, let's get into some quick, healthy soup recipes that are perfect for your workday lunches!
1. 15-Minute Tomato Basil Soup
This classic soup is creamy, comforting, and ready in just 15 minutes. Pair it with a slice of whole-grain bread for a complete meal.
Ingredients
1 tablespoon olive oil
1 small onion, chopped
2 cloves garlic, minced
1 can (28 oz) crushed tomatoes
2 cups low-sodium vegetable broth
1/2 cup unsweetened almond milk (or any milk of choice)
1/4 cup fresh basil, chopped
Salt and pepper to taste
Steps:
Heat olive oil in a pot. Put the onion and garlic in and sauté for 2-3 minutes until it’s soft.
Combine crushed tomatoes with vegetable broth; bring to a boil and reduce to a simmer; let it go for 10 minutes.
Pour in almond milk and fresh basil. Puree soup in an immersion blender or blend until it's smooth. If desired
Season with salt and pepper and serve hot. Alternatively, serve hot or at lunch in a thermos.
Why It's Great: This soup is the best for a fast cooking lunch, simple, and so full of flavor. Tomatoes are packed with antioxidants, and basil adds a bright, fresh, herby touch.
2. Quick Chicken and Rice Soup
This is a hearty soup ready in just 20 minutes and perfect for a filling office lunch.
Ingredients:
1 tablespoon olive oil
1 small onion, chopped
2 carrots, peeled and diced
2 celery stalks, chopped
4 cups low-sodium chicken broth
1 cup shredded, cooked chicken
1 cup cooked brown rice
1 teaspoon thyme
Salt and pepper to taste
Steps:
Add the olive oil in a pot then turn the heat to medium. Add onion, carrots, and celery. Cook for 5 minutes until softened.
Pour chicken broth into the pot with shredded chicken and cooked rice, and add thyme. Bring it to a boil, then decrease the flame from high to low or 10 minutes as it continues simmering.
Season with salt and pepper. Pack in a thermos for a warm and satisfying lunch.
Why It's Great: This soup is packed with protein and fiber, keeping you full and energized all afternoon.
3. 5-Ingredient Lentil Soup
Lentils are a great source of plant-based protein and cook quickly, making this soup perfect for busy days.
Ingredients:
1 tablespoon olive oil
1 small onion, chopped
2 garlic cloves, minced
1 cup of red lentils, washed
4 cups of low-sodium vegetable broth
1 tsp cumin powder
Salt and pepper, to taste
Steps:
Heat the olive oil in a pot over medium heat. Add the onion and garlic, sautéing for 2-3 minutes.
Stir in the lentils, vegetable broth, and cumin. Bring it to a boil, then lower the heat and simmer for 15 minutes or until the lentils are soft.
Season with salt and pepper. Serve hot or pack for lunch.
Why It’s Great: Lentils are high in protein and fiber, making this soup both nutritious and filling. Plus, it’s ready in under 20 minutes!
4. Speedy Veggie Noodle Soup
This light and refreshing soup is perfect for a quick, healthy lunch. Use pre-spiralized zucchini noodles to save even more time.
Add the mushrooms and ginger and simmer for about 5 minutes.
Stir in the baby spinach and zucchini noodles. Cook another 2-3 minutes until the noodles are tender.
Add soy sauce and top with green onions. Pack in a thermos for a light, refreshing lunch.
Why It's Great: This soup is low in calories but high in flavor and nutrients. Zucchini noodles add fun without the excess carbs.
5. Creamy Avocado and Pea Soup
This bright green soup is ready in just 10 minutes and only needs a blender—no cooking!
Ingredients:
2 peeled and pitted ripe avocados
1 cup of frozen peas
2 low-sodium vegetable broth cups
1/4 cup fresh mint leaves
Juice of 1 lime
Salt and pepper to taste
Steps:
In the blender, put the avocados, peas, vegetable broth, fresh mint, and lime juice. Then, blend until smooth.
Add salt and pepper according to your taste. Transfer to a thermos, and refrigerate or drink chilled.
Why It’s Great: This no-cook soup is perfect for hot days or when you’re really short on time. Avocados provide healthy fats, while peas add protein and fiber.
6. 10-Minute Black Bean Soup
This protein-packed soup is ready in just 10 minutes and is perfect for a quick and filling lunch.
Ingredients:
1 tablespoon olive oil
1 small onion, chopped
1 can black beans, rinsed and drained
1 cup of salsa without any added sugar
2 cups of vegetable broth low-sodium
1 tsp cumin powder
To taste, salt and pepper
Garnish cilantro
Steps:
Take a pot with medium heat and pour the olive oil. Add onions; sauté for 2-3 minutes.
Add to the pot, the black beans, salsa, vegetable broth and cumin; bring to the boil then down to simmer it for 5 minutes.
Season with salt and pepper. Garnish with fresh cilantro and pack for lunch.
Why It's Great: This soup is packed with protein and fiber due to the use of black beans. Salsa adds a big punch of flavor without any added effort.
Tips for Packing Soups for Lunch
Here are some useful tips for packing soups for your lunch:
Use a Thermos: A good thermos will keep your soup warm until lunchtime.
Batch and Portion: Prepare a large quantity of soup on Sunday and divide it into portions for the entire week.
Add Toppings Only at the End: Prepare small portions of toppings such as croutons, fresh herbs, or grated cheese and pack them separately to be added only when eating.
Keep It Simple for Busy Days: Choose recipes with fewer ingredients and steps for very busy days.
Conclusion
When you need to rush through your workday, a healthy lunch that is quick doesn't have to be a challenge. These soup recipes are so easy to make, nutritious, and can be perfectly packed and taken into the office. From creamy tomato basil to hearty chicken and rice soup, there's just something for everyone. With a little forethought and the right thermos, you have a warm, satisfying lunch even during your busiest workdays. Gather your pot and/or blender for the start- cooking for workday self who will thank you!
Healthy options for workday lunches don't have to be complicated, either. Here, you can look at these rapid and easy-to-make soup recipes that can lead you to prepare a healthy, nutritious lunch without necessarily spending hours at the kitchen stove.
