5 ways to upgrade your vegetable soup
With the chilly weather, don’t you just want to cosy up with a bowl of vegie soup? Here’s how to make it more filling and nourishing so it keeps you satisfied as well as warm.
Vegetable soup is a great go-to – it’s comforting, packed with vitamins, and it’s so effortless – simply throw everthing together in one pot. But it can be a little light on protein and energy, which is why it might not keep you full for long. Just a few simple additions can turn a humble vegetable soup into a balanced and satisfying meal that supports energy, fullness and overall nutrition.
1 ADD LEGUMES FOR PROTEIN & FIBRE
Legumes like lentils and cannellini beans are an easy way to boost plant protein and fibre of soups
Add: ½–1 cup canned lentils or cannellini beans
➜ Boosts protein and helps keep you fuller for longer
Tip: Blend legumes into your soup for extra creaminess.
2 INCLUDE A QUALITY PROTEIN SOURCE
Protein is key for satiety, and muscle repair and maintenance.
Add: Shredded chicken or tofu
➜ Turns a light soup into a more substantial and satisfying meal.
3 UPGRADE YOUR CARBS WITH WHOLE GRAINS
Pairing your soup with whole grains adds gut-loving fibre.
Serve with: Multigrain or wholemeal bread
➜ Helps balance the meal and keeps energy levels stable.
4 USE REDUCED-SALT STOCK – or make your own
Many store-bought soups and stocks can be high in sodium.
Swap: Regular stock with a reduced-salt version, or make your own
➜ Supports heart health without compromising flavour.
5 ADD FLAVOUR WITH HERBS & SPICES
You don’t need extra salt for a flavourful soup.
Add: Garlic, ginger, turmeric, cumin or chilli, or try herbs like parsley, chives or thyme
➜ Enhances taste while adding antioxidants and anti-inflammatory benefits.
Classic vegetable soup
Pumpkin and vegetable soup made with pumpkin, carrot, onion, potato and stock
Per serve:750kJ (180cal), 4.8g protein, 7.3g fat, 1.2g sat fat, 20g carbs, 13g sugars, 6.6g fibre, 727mg sodium, 65mg calcium, 1.3mg iron
Upgraded vegetable soup
Pumpkin, lentil and vegetable soup made with reduced-salt stock, garlic and herbs, served over shredded chickaen and with a slice of multigrain bread
Per serve: 1884kJ (4500cal), 30g protein, 10g fat, 1.8g sat fat, 52g carbs,17g sugars, 14g fibre, 1140mg sodium, 76mg calcium, 5mg iron.
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