Soup Fasting Recipes: 10 Soups to Cook

Updated: October 2026

In short: With soup fasting, you replace solid meals with vegetable soups and broth for several days. Below you'll find ten recipes with quantities for two servings, all vegan and with no added sugar. The soups are more filling than pure juices because the vegetables are blended whole. If you take medication, have pre-existing conditions or are pregnant, talk to your doctor first. As of: October 2026.

A soup warms, fills you up and can be cooked ahead. That's why soup fasting is, for many people, the most pleasant way to eat light for a few days.

What is soup fasting, and how long does it last?

Soup fasting means eating mainly vegetable soups and clear broth for three to seven days. There is no fixed rule. According to the DGE, classic therapeutic fasting works with about 250 to 500 kcal per day from broth, juices and honey. Blended vegetables as in the recipes below usually provide more energy and fibre, so it's more a gentle reduction of food than real fasting.

The consumer advice centre (Verbraucherzentrale) advises gradually reducing the amount of food for two to three days before fasting, drinking at least 2.5 litres of calorie-free drinks and building back up slowly. Even healthy people shouldn't fast completely for longer than a week. This is about soup fasting as a lighter week; for anything medical, you're better off with your doctor.

In practice, that means: plan a lead-in day beforehand with light food such as potatoes, vegetables and fruit so the start isn't abrupt. Make a fixed shopping list so you don't have to shop on a fasting day, and set out broth, spices and herbs the day before. That turns the idea into a week you actually get through relaxed.

Which basic broth do you need for all the soups?

A homemade vegetable broth without additives. The broth is the base for most recipes. In the fridge it keeps for about three to four days, and frozen in portions much longer.

Basic broth (approx. 1.5 litres): 2 carrots, 1 leek, 2 sticks of celery, 1 onion, 1 bay leaf, 5 peppercorns, 1 bunch of parsley stalks, 2 litres of water. Roughly chop everything, simmer for 45 minutes and strain. Salt only at the end. If you use ready-made broth, look for an ingredient list without yeast extract and flavour enhancers.

Which 10 soups suit fasting?

All recipes make two servings of approx. 350 ml. A tip: cook two kinds the day before, then on fasting days you only need to reheat. After bringing to the boil, blend everything and season with salt, pepper and a little lemon juice.

1. Carrot and ginger soup: 400 g carrots, 1 potato (150 g), 1 onion, 2 cm ginger, 500 ml broth, 1 tsp oil. Sweat, add the broth, cook for 20 minutes.

2. Tomato and basil soup: 600 g ripe tomatoes, 1 onion, 1 garlic clove, 300 ml broth, 1 handful of basil, 1 tsp oil. Simmer for 15 minutes.

3. Broccoli and potato soup: 400 g broccoli, 2 potatoes (250 g), 1 onion, 500 ml broth. Cook for 15 minutes.

4. Pumpkin soup: 500 g Hokkaido pumpkin, 1 onion, 2 cm ginger, 400 ml broth, 50 ml coconut milk. Cook for 20 minutes.

5. Red lentil soup: 100 g red lentils, 2 carrots, 1 onion, 500 ml broth, 1 tsp cumin, juice of half a lemon. Cook for 15 minutes.

6. Courgette and mint soup: 500 g courgette, 1 potato, 1 onion, 400 ml broth, 1 handful of mint. Cook for 12 minutes.

7. Celeriac and leek soup: 300 g celeriac, 2 leeks, 1 potato, 500 ml broth. Cook for 20 minutes.

8. Beetroot soup: 400 g cooked beetroot, 1 apple, 1 onion, 400 ml broth, 1 tsp apple cider vinegar. Heat for 10 minutes.

9. Spinach and pea soup: 300 g peas (frozen), 150 g spinach, 1 onion, 400 ml broth. Cook for 8 minutes.

10. Miso vegetable broth: 600 ml hot broth, 2 tsp light miso paste, 100 g mushrooms, 1 spring onion, 100 g spinach. Stir in the miso only at the end, don't boil any more.

How many soups a day and in what order?

Three soups a day with tea or water in between is a good framework. Choose something mild in the morning, the most filling soup with lentils or potato at lunch and something light in the evening. An example for three days:

Day	Morning	Lunch	Evening
1	Carrot and ginger	Red lentil	Courgette and mint
2	Tomato and basil	Pumpkin	Celeriac and leek
3	Spinach and pea	Broccoli and potato	Miso vegetable broth

Between soups, drink at least 2.5 litres, as the consumer advice centre recommends. Eat the soups slowly and warm, in small spoonfuls, and give yourself a break without a screen. The feeling of fullness arrives with a delay, and especially in the first days, eating mindfully helps you judge hunger better. You'll find teas for the stomach in our article Tea for Fasting.

What do you need to watch out for with soup fasting?

Salt, protein and duration. Ready-made soups and stock cubes can contain a lot of salt and additives, so with shop-bought products it's best to read the ingredient list. With mostly plant-based soups, you get little protein. That's fine for a few days, but not over a longer period.

A maximum of one week at a stretch, then slowly build back up.
Leave out demanding appointments and intense exercise.
If you feel dizzy, eat something more solid and stop.
Be careful with lentils and peas if you react sensitively to bloating.

For building back up after soup fasting, you'll find tips in the article Breaking Your Fast Guide.

Who is soup fasting not suitable for?

Pregnant and breastfeeding women, children, people with eating disorders or who are underweight, and anyone who regularly takes medication or has a chronic illness, without checking with a doctor beforehand. The consumer advice centre generally recommends getting medical advice before fasting, especially if you take insulin or regular medication.

With thyroid or kidney conditions, ask beforehand which vegetables and legumes suit you. That's for doctors to clarify, not a recipe article.

What if you don't have time to cook?

Cook ahead at the weekend and freeze portions. If you don't want to, you can turn to ready-made soups. Our soups for the Soup Cleanse come as Pomodoro Pronto, Brokkoli & The Gang, The Radiance, Apricot Dreams and Currently On Curry. You'll find the ingredients on the product pages.

When buying ready-made, it's worth looking at sugar, salt and shelf life, no matter which provider. How the soups are prepared is on the respective product page. You can also freeze homemade soups in portions and simply defrost them on stressful days.

Pairs well with frank.

The 3-Day Soup Cleanse combines one soup (350 ml) with five juices per day, around 650 to 1070 kcal per day in total. From 99.75 EUR, as of October 2026. Not suitable for pregnant or breastfeeding women, children and the immunosuppressed.

Frequently asked questions about soup fasting recipes

How many days can you do soup fasting?

Three to seven days is typical. According to the consumer advice centre, even healthy people shouldn't fast completely for longer than a week.

How much soup can I eat on soup fasting?

Usually two to three servings a day of 350 to 400 ml. Plus plenty of water or unsweetened tea.

Can I lose weight with soup fasting?

You usually lose a little through fewer calories. Part of it is water. A changed diet helps in the long run.

Which soup is best?

Vegetable soups with potato or lentils fill you up better than clear broth. Red lentils and potatoes work well for lunch.

Can I freeze the soups?

Yes, most soups can be frozen in portions for up to three months. Stir in the miso only after defrosting.

Note: This article is for general information and does not replace medical or therapeutic advice. If you have symptoms or pre-existing conditions, are pregnant or take medication, please speak to your doctor first.

Soup Fasting Recipes: 10 Soups With Quantities for 2 Servings