5 Winter Soup Recipes

Nothing beats the feeling of eating a hot soup on a cold winter’s evening. If you are looking for some inspiration, we’ve got you covered. We have rounded up some great soup recipes and listed their key nutritional benefits so you can choose a soup that won’t only taste great going down but will provide your body with what it needs to keep healthy this winter.

Minestrone Soup

Packed full of fresh vegetables, herbs, and spices, a minestrone soup is a great pick-me-up for those needing a little bit of energy. 


Seasonal greens are high in a range of key nutrients and phytochemicals like folic acid, lutein and beta-carotene. These veggies reduce the risk of cardiovascular disease, strengthen bones and promote eye health. 


Garlic has been used for its medicinal properties for centuries. Garlic can work to fight off cold and flu, it reduces blood pressure and can help lower the risk of heart disease.


Potatoes are high in potassium which is important for transmitting nerve impulses and regulating the fluid and mineral balance of cells. It is also an excellent source of vitamin C to help fight off winter colds and prevent cellular damage. 


Click here for one of many soup recipe ideas. 

Curried Lentil and Pumpkin Soup

Stock up on fibre and vitamin A with a delicious curried lentil and pumpkin soup.


Lentils are extremely high in fibre and protein. They contain large amounts of manganese which plays an important role in the synthesis of nutrients (cholesterol, protein and carbs), formation of bone mass and of balance hormones. They also contain high amounts of vitamin B6 which aids in the transfer of oxygen around the body and thiamin which helps develop the myelin sheaths that protect nerves from damage. 


Pumpkin contains beta-carotene which is converted into vitamin A during digestion. This vitamin is essential in maintaining healthy eye function and protection from sun damage. Pumpkin is also high in vitamin C and potassium which helps maintain blood pressure by counteracting the effects of sodium. Potassium also works to alkalise the body, preserving muscle mass.


Click here for a tasty lentil and pumpkin curry recipe.

Broccoli and Cauliflower Soup 

For a creamy soup full of vitamin k and C, tasty broccoli and cauliflower soup is the way to go. 


Broccoli is full of vitamin K which works to regulate blood clotting. It also assists in the transport of calcium by carrying calcium out of arteries and thus reducing plaque deposits/risk of heart disease. Due to this function, Vitamin K is important in building bone strength. Since vitamin K transports calcium through the blood, this means the chemical osteocalcin has more calcium available to take from the bloodstream and bind to the bone structure 


Cauliflower is extremely high in vitamin C which not only helps to strengthen immune systems but also aids the production of collagen, which is essential for strengthening connective tissue, bones and blood vessels. Cauliflower is high in glucosinolates and antioxidants which work to support cardiovascular, digestive, immune and detoxification systems in the body. 


Click here for a great broccoli and cauliflower recipe.

Tomato Soup 

For those in a rush, a simple tomato soup is full of antioxidants and fresh herbs. Tomatoes contain high concentrations of lycopene, a powerful antioxidant. Lycopene’s properties protect the body from damage induced by pesticides. Lycopene also works to fight infections and has been found to have a positive effect on spinal cord regeneration. This antioxidant protects eyes from oxidative stress and can slow down the speed of macular degeneration. 


Click here for one of many online tomato soup recipes.

Mushroom and Barley Soup 

Mushrooms are high in antioxidants and contain a mineral called selenium which is not present in many fruit and veg. This mineral plays a key role in liver enzyme function and works to detoxify cancer-causing compounds in the body. Selenium also strengthens immunity by stimulating the production of killer T-cells which fight off infection. 


Barley is high in dietary fibre which provides the large intestine with good bacteria, aiding digestive functioning and to maintain a healthy colon. This dietary fibre helps lower cholesterol as it contains large amounts of beta-glucan which binds to bile acids and removes them from the body.


Click here for a wholesome mushroom and barley soup recipe.


For more soup recipes and inspiration, click here.

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