How to make a good winter soup



As the weather grows colder and evenings get darker, nothing quite hits the spot like a warm bowl of soup or a hearty stew. We want to give you a few key soup and stew recipes to have on hand over these cold winter months!

Not only can soups and stews help to warm us up from the cold, but they can be a great way of increasing our vegetable intake and taking in additional fluids – winner winner! 

FAQ’s about soup:

Are soups and stews healthy?

Yes, soups and stews can be really nutritious meals. They are a great way of increasing your vegetable and fluid intake and can be a great source of protein too.

How to make homemade vegetable soup?

See below for a link to our very own vegetable soup recipe.

Can you freeze soup?

Depending on the soup, yes in most cases you can. All of the recipes below can be frozen except for the Spicy Prawn and Lentil Vegetable Soup because of the prawns used in this recipe. You should not refreeze cooked prawns as bacteria may grow and spoil them.

How long does homemade soup last? 

This depends on the ingredients used in the soup, however once stored in an airtight container in the fridge, most soups should last 2-3 days.

Is homemade soup healthy?

Homemade soup can be a really nutritious and healthy option to enjoy in the winter months. You can increase the Nutrional value of the soup/stew by adding vegetables, wholegrains and pulses like barley, lentils, beans as well as other good sources of protein such as meat, chicken, fish, tofu or legumes. You can use a reduced salt stock or make your own from scratch using minimal salt and fat in the process.


Nutritionist’s healthy tips for soups and stews

It is easy to bulk up a soup or stew with different vegetables and sources of protein like chicken or beef or plant-based sources like lentils and beans – all of which play a key role in supporting our immune system through the winter months, as mentioned.

When making a soup or stew, three important things to consider are

  1. What vegetables you will use that will suit the flavour you are looking for
  2. What the primary source of protein will be
  3. If using a shop bought stock, opt for one with a lower salt content where you can or better yet, make your own!


Nutritional and health benefits of soups and stews 

Vegetables provide us with a great source of vitamins, minerals and antioxidants. A diet rich in fruit and vegetables is shown to support our immune system, recovery from illness and injury, reduce the risk of heart disease and certain types of cancer. 

Protein is needed by every cell in the body and plays a hugely important role in the functioning of a healthy immune system. 

Hydration is another key element to maintaining a healthy immune system. We need adequate fluids to carry out basic bodily fluids, deliver vital nutrients to the cells within the body and to maintain our body temperature. Fluids also help to transport waste and toxins out of the body, keeping us healthy and well. 



daveynutrition Soup and Stew recipes

We have some great recipes on the website that you can take inspiration from. Share your meal on social media and tag us @daveynutrition.

Don’t forget that all recipes have nutritional information per serving listed including a breakdown of macronutrient and micronutrient content. This makes it extremely simple for you to choose a recipe which suits your taste and goals. On the recipe page, recipes can be filtered by exercise intensity (eg; rest, exercise or intensive exercise day recipes), by nutrition (eg; high-protein, carb-loading, low-fat and many more) and finally, by meal type (breakfast, lunch, dinner, snack). See example below of recipe filters:



We have put together a list of our favourite daveynutrition soups and stews for you to try this winter:

Coconut Curry Pumpkin Soup  – FREE ACCESS

Roast Tomato Soup

Vegetable Soup 

Spicy Prawn and Lentil Vegetable Soup 

Beef and Mushroom Stew

Access to daveynutrition recipes

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