3 Easy Healthy Vegetable Soup Recipes to Make this Winter - Medshield Movement

3 Easy Healthy Vegetable Soup Recipes to Make this Winter

As temperatures drop, we’re craving warm, comfort food and soups are a great way to make sure you get in your 5 portions of veg for the day. Plus a soup is easy to make in advance and can be frozen then defrosted for the week ahead.

Try these three easy soup recipes which roast the vegetables and then blend them with stock for an extra yummy taste with a smooth texture.

Spicy Butternut Soup

What You Need:

  • 500g butternut, cubed
  • 1 brown onion, quartered
  • Olive oil
  • Pinch of paprika, salt, pepper, cinnamon, chilli flakes and garlic powder
  • 500ml vegetable stock
  • 160ml coconut milk/cream
  • Fresh coriander to garnish (optional)

Method:

  1. Preheat the oven to 200°C.
  2. In a large roasting tray, place the vegetables, drizzle with olive oil and toss with the spices.
  3. Roast for 30 minutes or until the vegetables are cooked through and just starting to caramelise.
  4. Remove from the oven, place in a pot with the hot stock and blend with a handheld stick blender. Stir in the coconut cream and save a little to garnish the soup afterwards.

Vegan Tomato Soup

What You Need:

  • 500g large tomatoes, quartered
  • 1 brown onion, quartered
  • 4 whole garlic cloves, skin-on
  • Olive oil
  • Pinch salt
  • Freshly ground black pepper
  • 500ml vegetable stock
  • 160ml coconut milk/cream
  • Fresh basil to garnish (optional)

Method:

  1. Preheat the oven to 200°C.
  2. In a large roasting tray, place the tomatoes, onion and garlic, then drizzle with olive oil and toss with salt and pepper.
  3. Roast for 30 minutes or until the vegetables are cooked through and just starting to caramelise.
  4. Remove from the oven, place tomatoes and onion in a pot with the hot stock and blend with a handheld stick blender. (Option to squeeze out the cooked garlic and include it in the blend, otherwise, discard.)
  5. Stir in the coconut cream and save a little to garnish the soup afterwards.

Mixed Roast Veg Soup

What You Need:

  • 1 large sweet potato, cubed
  • 1 brown onion, quartered
  • 1 red pepper, chopped
  • 1 yellow pepper, chopped
  • 2 large carrots, chopped
  • 4 whole garlic cloves, skin-on
  • Olive oil
  • Pinch salt
  • Freshly ground black pepper
  • Pinch cumin seeds
  • Pinch paprika
  • 1L vegetable stock
  • Fresh basil to garnish (optional)
  • Freshly grated Parmesan to garnish (optional)

Method:

  1. Preheat the oven to 200°C.
  2. In a large roasting tray, place all the vegetables, then drizzle with olive oil and toss with the spices.
  3. Roast for 30 minutes or until the vegetables are cooked through and just starting to caramelise.
  4. Remove from the oven, place the vegetables in a pot with the hot stock and simmer for five minutes.
  5. Blend with a handheld stick blender. (Option to squeeze out the cooked garlic and include it in the blend, otherwise, discard.)
  6. Serve with fresh herbs and grated Parmesan cheese.

Make your favourite soup and tag @medshieldsa on Instagram and include #MedshieldMovement.

For more recipes, visit our resource hub here! And if you’re looking for a 4-week meal plan to shake up your eating habits, visit our ClickFit site and check out our programmes – free for all Medshield members!

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