6 Winter Soup Recipes

Tomato Soup (Serves 4)

Ingredients:
•    1 kg tomatoes, chopped
•    3 red capsicums, seeded and quartered
•    2 onions, cut into wedges
•    2 heads garlic
•    3 tbsp extra virgin olive oil
•    1 tsp Italian seasoning
•    Pinch cayenne pepper (optional)
•    Salt & black pepper, to taste
•    2-3 cups vegetable broth
•    1 cup oat cream or coconut cream
•    Sourdough bread (for serving)

Method
1.    Preheat oven to 200°C (400°F).
2.    Place tomatoes, capsicums, and onions on a baking tray. Drizzle with 2 tbsp olive oil, season with Italian seasoning, cayenne, salt, and pepper.
3.    Cut off the tops of the garlic heads and place on the tray.
4.    Roast everything for 40-50 minutes until tender.
5.    Blend the roasted vegetables with the broth until smooth.
6.    Pour into a pot, stir in cream, and simmer for 5 minutes.
7.    Serve hot with a drizzle of olive oil and toasted sourdough.

Macros per serving:
•    Calories: 180 kcal
•    Protein: 4g
•    Carbs: 20g
•    Fat: 10g
•    Fibre: 5g

Health Benefits:
•    Rich in lycopene: Tomatoes support gut and skin health and reduce inflammation.
•    Prebiotic support: Capsicums and onions feed beneficial gut bacteria.
•    Healthy fats: Olive oil supports gut lining and heart health.

Pumpkin soup 

Serves 6

Ingredients:

• 6 cups pumpkin, peeled and cubed 
• 1 bulb of garlic, whole

• 2 carrots, chopped into big chunks
• 2 small potatoes, whole
• 1 onion, halved 
• 3 tbsp. of olive oil

• 2 teaspoons of cinnamon

• 2 tsp turmeric powder 
• 3 cups bone broth/stock 
• 1 cup coconut milk
• 1 cup coriander, chopped roughly

• ½ cup cashews, chopped roughly 
• Salt and pepper to taste 

Method

1. Get a large oven tray ready and preheat the oven to 170C.
2. Place the pumpkin, garlic (whole), carrots, potato and onion into a large bowl and toss in olive oil, cinnamon and turmeric. Ensure you coat every piece evenly. This is a job that only your hands can do well. Arrange the pumpkin on the oven tray with room for it to move. Use a second tray if needed. 
3. Bake in the oven for at least an hour or until pumpkin has a little colour and carrots are super soft and tender. 
4. Remove and allow vegetables to cool slightly before transferring to a food processor or back to a large bowl if using a hand blender. Squeeze the soft garlic from the bulb of cloves in. Add 1⁄2 the broth and start to blend.
5. Continue to add the rest of the broth and coconut milk, blending into a luscious soup. Season to taste.
6. Serve hot topped with fresh coriander and cashews on top. 

Benefits

Pumpkin is packed with nutrients and is super high in dietary fibre which aids in digestion and may assist with constipation which can reduce bloating caused by irregular bowel movements. It also contains antioxidants that have anti-inflammatory properties and help soothe the digestive tract. You can also scoop the seeds out and roast them separately with a little salt for a crunchy snack later.

Cashews are high in good fats, zinc and they are 21% protein so are a great addition to a vegetable based meal.

TURMERIC is the ultimate anti-inflammatory food! Turmeric works in every part of the body to reduce inflammation. It can also move out excess fluid and encourages huge detoxing from the liver so that all toxins are sent out of your body. This may assist with weight loss goals as well. 

Nutritional value per Serve

• 350 Kcal 
• 22g Fat 
• 39g Carbs
• 10g Fibre
• 7g Protein 

Healthy High-Protein Laksa

Serves: 4

Prep + Cook Time: ~30 minutes

Ingredients

Laksa Broth:

• 1 tsp olive oil or avocado oil
• 2 tbsp Laksa paste (store-bought or homemade – use one with no added sugar or MSG)
• 1 tsp grated ginger
• 2 garlic cloves, minced
• 3 cups low-sodium chicken or vegetable broth
• 1 cup light coconut milk
• 1 tsp fish sauce (optional)
• 1 tsp soy sauce (low sodium)
• 1 tsp lime juice

Protein & Noodles:

• 300g cooked chicken breast or prawns (or 150g of each for a mix)
• 150g firm tofu, cubed (optional vegan option and extra protein)
• 200g cooked vermicelli rice noodles or konjac noodles for low-carb
• 1 boiled egg per bowl (optional, for extra protein and satiety)

Veggies & Toppings:

• 1 cup bean sprouts
• 1 cup bok choy or spinach
• ½ cup shredded carrot
• Fresh coriander or Thai basil
• Sliced red chilli (optional)
• Lime wedges

Method

1. Prepare noodles according to package instructions. Set aside.
2. Heat oil in a pot. Add Laksa paste, garlic, and ginger. Sauté until fragrant (1–2 minutes).
3. Add broth, coconut milk, soy sauce, and fish sauce. Simmer for 10 minutes.
4. Add chicken or prawns and tofu to the broth. Heat through (2–3 minutes).
5. Add bok choy or spinach in the last minute of simmering.
6. Divide noodles into bowls. Pour over the broth and protein.
7. Top with bean sprouts, egg, herbs, lime juice, and chilli if desired.

Macros per serving

• Calories 390 kcal
• Protein 40 g
• Carbohydrates 12 g
• Fat 18 g

Health Benefits

• Chicken Breast/Prawns are lean, high-quality protein for muscle and tissue repair.
• Tofu is a Plant-based protein with calcium, iron, and isoflavones (great for heart and bone health).
• Light Coconut Milk is lower in fat but retains the classic flavor and creamy texture.
• Laksa Paste (homemade or clean store-bought) includes anti-inflammatory ingredients like turmeric, galangal, lemongrass, and chilli.
• Spinach/Bok Choy are loaded with Iron, calcium, and vitamins A and C. Adds volume and fiber without calories.
• Konjac Noodles are very low in carbs and calories; made from glucomannan (a soluble fiber that supports gut health).
• Boiled Egg adds a complete protein source and healthy fats.

Low Carb Minestrone Soup

Serves: 6

✅ Gluten-free | Low-carb | Vegan-optional | High-fibre

Ingredients

• 1 tbsp olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 2 stalks celery, chopped
• 1 small zucchini, diced
• 1 small red capsicum (bell pepper), chopped
• 1 cup green beans, chopped
• 1 cup chopped tomato (fresh or canned, no added sugar)
• 3 cups vegetable or chicken broth (low sodium)
• 2 cups chopped baby spinach or kale
• 2 tsp Italian seasoning or dried oregano + thyme
• ½ tsp smoked paprika (optional)
• Salt and pepper to taste
• 1 tbsp tomato paste
• 1 tsp apple cider wine vinegar or lemon juice (for brightness)

Optional Add-ins:

1 cup cooked shredded chicken or turkey (for protein boost)

½ cup cooked edamame or white beans (for plant protein, adds small carbs)

1–2 cups cauliflower rice or shirataki noodles instead of pasta

Method

1. Heat olive oil in a large soup pot over medium heat. Sauté onion, celery, and garlic until soft (5 mins).
2. Add zucchini, capsicum, green beans, and tomato paste. Stir for 2–3 minutes.
3. Pour in chopped tomato and broth. Add seasonings and paprika. Bring to a boil.
4. Reduce heat and simmer for 15 minutes, until vegetables are tender.
5. Stir in spinach or kale, vinegar or lemon juice, and optional protein (like chicken or edamame).
6. Simmer for another 2–3 minutes. Adjust seasoning. Serve hot!

Macros per serving 

• Calories 120 kcal
• Total Carbs 12 g
• Protein 3 g (or 15g with chicken)
• Fat 5 g
• Fibre 4 g

Health Benefits

• Zucchini, Capsicum, Spinach, Green Beans: Low-carb veggies packed with vitamins, minerals, and antioxidants.
• Olive Oil: Heart-healthy monounsaturated fat and anti-inflammatory.
• Tomato & Tomato Paste: Rich in lycopene and vitamin C — use no-sugar-added to keep carbs low.
• Optional Chicken or Edamame: Adds satiety-boosting protein while keeping the soup light.

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