Healthy Soup Recipes
Eating soup is a great way of getting plenty of vitamins, minerals and other nutrients your body needs. With the change in season to Autumn, soup can be the ideal lunch or dinner to keep you warm and help you enjoy your 5-a-day vegetable intake.
Some benefits of eating soup include:
- Soups fill you up and as a result, help you to eat less.
- How soup is prepared helps preserve the nutritional value in the stock even after cooking, making it high in vitamins, minerals and proteins.
- Soup is a natural and healthy option that can be prepared in various ways, with vegetables, meat, chicken or even legumes and rice.
- Soup contains a high quantity of water that nourishes your body cells and keeps your skin fresh.
- Some soups high in fibre such as vegetable soup and soups containing legumes, help keep your digestive system healthy and prevent bloating and constipation.
We have selected our favourite soup recipes for you to try at home.
Rustic Vegetable Soup
- 1 tbsp rapeseed oil
- 1 large onion, chopped
- 2 carrots, chopped
- 2 celery sticks, chopped
- 50g dried red lentils
- 1 ½ litres of boiled vegetable stock
- 2 tbsp tomato puree
- 1 tbsp chopped fresh thyme
- 1 leek, finely sliced
- 175g bite-sized cauliflower florets
- 1 courgette, chopped
- 3 garlic cloves, finely chopped
- ½ large savoy cabbage, stalks removed and leaves chopped
- 1 tbsp basil, chopped
- Heat the oil in a large pan with a lid. Add the onion, carrots and celery and fry for 10 mins, stirring from time to time until they start to colour a little around the edges. Stir in the lentils and cook for 1 min more.
- Pour in the hot stock, add the tomato purée and thyme and stir well. Add the leek, cauliflower, courgette, and garlic, bring to the boil, then cover and leave to simmer for 15 mins.
- Add the cabbage and basil and cook for 5 mins more until the veg is just tender. Season with salt and pepper, ladle into bowls and serve.
This soup will keep in the fridge for two/three days. It also freezes well. Thaw, then reheat in a pan until piping hot.
Tomato and Basil Soup
- 1 tbsp olive oil
- 1 onion, peeled and diced
- 2 cloves garlic, minced
- 2 cans diced tomatoes
- 1 litre reduced salt chicken stock
- 1/4 tsp salt
- pinch black pepper
- Handful of fresh basil, chopped
- 1 tsp balsamic vinegar
- 2 Tbsp basil pesto
- In a soup pot or large saucepan, add olive oil and heat over a medium heat. Add the diced onion and cook for 4 minutes, until softened and slightly browned. Add the garlic and cook for another minute.
- Add the two cans of tomatoes, the chicken stock, salt and pepper and stir to combine. Bring to a boil, then turn off heat to low and stir in chopped basil and vinegar.
- Add soup to blender and blend until smooth. Transfer the mixture from blender back to the soup pot.
- Ladle into serving bowls and swirl in approximately 1 tsp of pesto and garnish with additional basil if desired.
Spicy Roast Parsnip Soup
- 2 tbsp olive oil
- 1 tsp coriander seeds
- 1 tsp cumin seeds, plus extra to garnish
- ½ tsp ground turmeric
- ½ tsp mustard seeds
- 1 large onion, cut into 8 chunks
- 2 garlic cloves
- 675 grams parsnips, diced
- 2 plum tomatoes, quartered
- 1.2 litres vegetable stock
- 1 tbsp lemon juice
- Pre-heat the oven to 220C/fan 200C/gas 7.
- In a bowl, mix together 2 tbsp olive oil and 1 tsp coriander seeds, 1 tsp cumin seeds, ½ tsp ground turmeric and ½ tsp mustard seeds.
- Cut the onion into 8 chunks and add to the bowl, 2 garlic cloves, 675g parsnips, diced, and 2 quartered plum tomatoes and mix well.
- Spread over a heavy baking sheet, then roast for 30 mins until tender.
- Spoon into a food processor or liquidiser with 600ml vegetable stock and process until smooth.
- Pour into a pan with the remaining 600ml vegetable stock, season with salt and pepper, then heat until simmering.
- Remove from the heat and stir in 1 tbsp lemon juice. Garnish with cumin seeds.