5 Soul-Warming Soups That'll Boost Your Health This Winter

5 Soul-Warming Soups That’ll Boost Your Health This Winter

It’s soup season!

by | May 25, 2021

Anti-Inflammatory: Curried Carrot Soup

This vibrant, curry soup is a great way to stay warm this winter, with the curry powder providing some strong anti-inflammatory compounds, which help with reducing oxidative stress, boosting heart health, and more.
Makes: 1.1 L (3 servings)
Total Time: 21 Minutes
Difficulty: Intermediate
  • 365 g (6) carrots, cut into 5cm pieces
  • 80 g (1) onion, peeled, sliced
  • 480 ml (2 cups) vegetable stock
  • 120 ml (½ cup) soy milk
  • ¾ teaspoon curry powder
  • ⅛ lemon, peeled
  • ½ teaspoon salt, optional
  • ¼ teaspoon ground black pepper
  1. Place the onions and carrots in a pan set over medium heat. Add a splash of water and allow to cook until onions are tender, about 5 minutes.
  2. Place all ingredients into the Vitamix container in the order listed and secure the lid.
  3. Start the blender on its lowest speed, then quickly increase to its highest speed. Blend for 5 minutes 45 seconds or until heavy steam escapes through vented lid. Serve immediately.



Antioxidants: Apple Pumpkin Soup

Pumpkin soup is a winter classic. Add some apple, and you’ve got a new, exciting twist on the soup staple, which is packed with vitamins and antioxidants.
Pumpkin is one of the best sources of beta carotene, providing orange vegetables with their vibrant colours as well as being a powerful antioxidant. Consuming high levels of beta carotene may help to reduce the risk of developing certain types of cancer, offer protection against asthma and heart disease, and decrease the risk of age-related macular degeneration.
Makes: 2 Servings (720ml)
Total Time: 30 Minutes
Difficulty: Intermediate
  • 420 g Jap pumpkin, peeled, seeded, and cut into 2.5cm pieces
  • 1 Tablespoon extra virgin olive oil, optional
  • 60 g (½ small) small onion, peeled
  • 1 garlic clove, peeled
  • 90 g (½ ) medium apple, cored
  • ¼ teaspoon dried thyme
  • ⅛ teaspoon salt, optional
  • 500 ml (2 cups) low sodium vegetable broth, stock
  1. Steam pumpkin in a steamer or microwave until fork tender. Sauté onion and garlic in oil until onion is clear and tender.
  2. Place all ingredients into the Vitamix container in the order listed and secure the lid.
  3. Start the blender on its lowest speed, then quickly increase to its highest speed. Blend for 3 to 5 minutes, or until heavy steam escapes the lid plug opening.



Immunity Booster: Thai Ginger Soup with Cashews

The ginger and chilli in this soup lend a zesty flavour, however both of these ingredients are well-known for their immunity boosting properties. Ginger has powerful antiviral and antibacterial properties and can aid the body in its immune response, and chillis have long been known to serve as powerful immunity boosters due to their high contents of vitamins A and C. Separately, cashews have their own benefits in boosting heart health and helping to lower cholesterol levels.
Makes: 1.4 L (4 servings)
Total Time: 15 Minutes
Difficulty: Easy
  • 480 ml (2 cups) water
  • 100 g (1 ) carrot, halved
  • 100 g (1 cup) cabbage, chopped
  • 100 g (1 ) celery stalk, halved
  • 140 g (1 ) red bell pepper
  • 150 g (1 ) zucchini, cubed
  • 10 g (1 ) green onion
  • 15 g (1 ) lime
  • ½ garlic clove
  • 1 Tablespoon fresh ginger root
  • 1 red chili pepper
  • 125 g (1 cup) cashews
  • 1 Tablespoon fresh cilantro leaves
  • 1 teaspoon honey, optional
  • 1 vegetable bouillon cube
  1. Place all ingredients into the Vitamix container in the order listed and secure the lid.
  2. Start the blender on its lowest speed, then quickly increase to its highest speed.
  3. Blend for 5 minutes 45 seconds or until heavy steam escapes from the vented lid. Serve immediately.
Add 1/2 cup (120ml) of coconut milk at the end of the blending cycle to give the soup a richer flavour. If you do not like spicy food, you may leave the chili pepper out of the soup.



Gut booster: Minestrone Soup

Minestrone soup is a beloved Italian favourite, featuring a combination of leafy greens, vegetables, and beans, and has always been a symbol of the Mediterranean diet. Minestrone is especially rich in fibre, which helps the intestines and inner gut lining stay healthy. The soluble fibres present in the ingredients act as prebiotics, nourishing and helping to maintain healthy intestinal flora.
Makes: 960 ml (2.7 Servings)
Total Time: 55 Minutes
Difficulty: Intermediate
  • 480 ml (2 cups) vegetable stock
  • 240 g (4) Roma tomato
  • 40 g (½) carrot
  • 80 g (½) onion, peeled
  • 50 g (½) celery stalk
  • ¼ teaspoon dried basil
  • ¼ teaspoon dried oregano
  • 2 Tablespoons tomato paste
  1. Place all Soup Base ingredients into your Vitamix blender in the order listed and secure the lid.
  2. Start the blender on its lowest speed, then quickly increase to its highest speed.
  3. Blend for 5 minutes 45 seconds or until heavy steam escapes from vented lid.
  4. Reduce speed and remove lid. Add chickpeas, zucchini, kidney beans, corn, and cheese through the opening. Secure lid plug. Blend for an additional 10 seconds. Serve immediately.



Vegetarian protein punch: Spinach and Vegetable Soup

This vegetarian option is packed with green goodness, and the chickpeas combined with the spinach provide a great protein alternative to meat for vegetarian and vegan diets. Spinach is recognised as a superfood for its wide variety of benefits, including cancer preventing, weight loss, and anti-inflammatory properties, among many others. Chickpeas are also recognised as a superfood and are arguably the most environmentally friendly legume because of their ability to fix their own nitrogen from the atmosphere and leaving extra nutrients in the soil for future crops.
Makes: 1.25 L (5 Cups)
Total Time: 35 Minutes
Difficulty: Advanced
  • 1 garlic clove
  • 65 g (½ ) medium onion, halved
  • 100 g (1 stalk) celery, diced
  • 1 Tablespoon olive oil, optional
  • 500 ml (2 cups) vegetable broth
  • 40 g (⅓ cup) carrots, halved, steamed
  • 80 g (2/3 cups) zucchini, chunked
  • 60 g (2 cups) fresh spinach
  • 1 (130g) medium russet potato, cooked, halved
  • ⅛ teaspoon dried thyme
  • ½ teaspoon salt, optional
  1. Sauté garlic, onion, and celery in olive oil until soft, about 3 minutes.
  2. Place broth garlic, onion, celery, carrots, zucchini, spinach, half of the potatoes (130 g), thyme and salt into the Vitamix bleander in the order listed and secure lid.
  3. Select Variable 1, or the Hot Soups program.
  4. Start the machine, slowly increase to its highest speed blend for 5:45 seconds or allow machine to complete programmed cycle.
  5. Select Variable 2.
  6. Start the machine then remove lid plug and add remaining potatoes (130g) through the lid plug opening. Blend for 5 – 10 seconds, or until desired consistency.



There is nothing as soothing as the taste of warm soup tricking down your throat on a cold winter’s day. And when it comes to weight loss – healthy soup recipes are pretty much your one-pot secret weapons if you’ve just about had it with the whole salad scene.
They’re not only easy ways to load up on veggies (and give you that high-fiber punch needed to boost satiety and curb cravings) but their low-calorie bases (water, veggie broth, chicken stock) make soups one of the least calorically dense meals you can eat.

To get you started, try one of these 5 heathy soup recipes, supplied by Vitamix. For now, here are some helpful tips.

Tips for meal-prepping soup

  1. Prep Batches:
    Many soups share the same ingredients, so take a look at some of your favourite recipes and do the prep work all at once. This will cut down on everything from shopping trips to wasted ingredients
  2. The Freezer is Your Friend:
    Once you’ve chopped your soup ingredients, simply roast or sauté them, place on a sheet pan in your freezer, and stir every 10-15 minutes until frozen. Then, divide into freezer bags and store. When you’re ready to use, pull them out, add stock, and heat everything up.

How to thicken your soup

Craving something heartier than your average broth? Play with these ingredients to thicken up all kinds of soups and stews:

  • Cornmeal: Helps to blend broths. To use, mix equal parts cornmeal and water. Add to Mexican-style soups for the best results.
  • Silken Tofu: Adds thickness and protein. To use, blend tofu until smooth and then add to hot soup. Add to the cream of vegetable soups for the best results.
  • Roux: Thickens without clumping. To use, mix equal parts flour and fat (butter or oil) over heat until you reach the desired colour. Add to soups that need a thickener and additional flavour for the best results.
  • White Beans: Thickens while adding protein and fibre. To use, purée drained, rinsed beans, then stir into hot soup. Add to hearty soups like vegetable or minestrone for the best results.
  • Potatoes: Adds extra body. To use, mash sweet or russet potatoes (or use potato flakes), then whisk into soup. Add to chowders and stews for the best results.
  • Cauliflower: Adds extra body with fewer calories than potatoes. To use, blend cooked cauliflower until smooth, then add to hot soup. Add to chowders and stews for the best results.

How to enhance the flavour of soup

Creating complex flavours is all about layering. Here are some ways to add flavour to soup:

  • Roast it: Roast or sauté your aromatic ingredients. The sugars will naturally caramelise to help layer flavours in your recipe.
  • Brown it: Those little brown bits at the bottom of your pan will add intense flavour to soup or stock. So the next time you brown meat, deglaze your pan with water, wine, or broth for a boost of flavour.
  • Purée it: Toss your delicious ingredients into your Vitamix container, then purée until smooth. You’ll keep all of the nutrients from the ingredients, and dinner couldn’t be easier.
  • Season it: Add herbs after you’ve put your stock in the pot. This ensures the herbs will have sufficient time to enhance flavour but won’t burn. Be careful when using dried herbs; their flavour is more concentrated than fresh herbs.
  • Finish it: Add the finishing touches by sprinkling some fresh herbs or a special spice blend on your creation. It can be as spicy (think cayenne and paprika on chilli) or as subtle (fresh mint on pea soup) as you like.
  • Chill it: Soups can stay hot for a long time. If you want to chill yours quickly, give it an ice bath by placing the soup in a metal pot. Set the metal pot in a sink filled with lots of ice and a little water. This will safely chill your soup so it can be served again later.

Head to vitamixaustralia.com.au for more recipes.

By Nikolina Ilic

Nikolina is the new web-obsessed Digital Editor at Men's and Women's Health, responsible for all things social media and .com. A lover of boxing, she has a mean punch inside and out of the ring. She was previously a Digital Editor at GQ and Vogue magazine.

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