Nutrient-Rich Soup Recipes

Nutrition // 12WBT Staff

Nutrient-rich fruit and veggies are a crucial part of your diet all year round – but they’re particularly important if you’re training in colder weather. Getting your five serves of veggies each day will help boost your immune system, so you can get through those early winter mornings pounding the pavement without coming down with a cold or flu.

One of the best (and easiest) ways to eat vegies in winter is in hearty soups. Try these free12WBT recipes, created and approved by our team of dietitians.

Also read: Why You Should Run in Winter

Indian chickpea soup

Veggies Soup 02

  • 4 serves
  • 20 min prep time
  • 40 min cooking
  • 320 calories per serve


  • 2 tablespoons olive oil
  • 1 onion, chopped
  • 2 cloves garlic, crushed
  • 1/2 teaspoon Garam Masala
  • 4 cups liquid vegetable stock
  • 3 carrots, halved lengthways and sliced
  • 3 celery stalks, sliced
  • 3 turnips, peeled and diced
  • 2 x 400g cans chickpeas, rinsed
  • 150g green beans, trimmed and sliced
  • 80g baby spinach


  1. Heat oil in a large saucepan over medium heat. Add onion and cook, stirring, until soft, about 5 minutes. Add garlic and garam masala and cook, stirring, for 30 seconds.
  2. Pour in stock and 4 cups water. Add carrots, celery and turnips, and bring to the boil. Reduce heat to low and simmer, covered, for 30 minutes.
  3. Add chickpeas and beans and simmer for 5 minutes. Stir in spinach leaves.
  4. Ladle into bowls and season with freshly ground black pepper.

Mish tips:

  • You could use canned lentils in place of the chickpeas.
  • To add a flavour punch, combine 1/2 cup finely chopped parsley, finely grated zest of 1 lemon, and 1 crushed garlic clove. Sprinkle over the hot soup to serve.

Spicy vegetable & quinoa soup

Veggies Soup 01

  • 2 serves
  • 15 min prep time
  • 25 min cooking
  • 322 calories per serve


  • 3 teaspoons olive oil
  • 1 onion, finely chopped
  • 1 carrot, finely chopped
  • 1 celery stalk, finely chopped
  • 1 clove garlic, crushed
  • 1 teaspoon lemon zest, finely grated
  • 1 pinch chilli flakes
  • 300g pumpkin, peeled and chopped
  • 1 x 400g can diced tomato
  • 1/3 cup quinoa, raw, rinsed and drained


  1. Heat oil in a large saucepan over medium heat. Add onion, carrot and celery and cook, stirring occasionally, until softened, about 5 minutes.
  2. Add garlic, lemon zest and chilli and cook, stirring, for 1 minute. Add pumpkin, tomatoes and 2 cups water. Bring to the boil then reduce heat to low. Partially cover and simmer for 5 minutes.
  3. Add quinoa and simmer, partially covered, until quinoa is tender, about 12-15 minutes.
  4. Serve seasoned with freshly ground black pepper.

Mish tips:

  • Rinse the quinoa in a fine sieve, as the grains are very small.
  • The soup will thicken on standing. Just add a little extra water if it becomes too thick.
  • This soup is suitable to freeze. Cool completely then portion into airtight containers, seal tightly, label and freeze. Thaw overnight in the fridge, or thaw and reheat in the microwave.


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