Winter Warmer: Three Nutritious Soup Recipes from Sunrise Nutritionist
Winter Warmers: Three Nutritious Soup Recipes

As temperatures drop across Australia, Sunrise nutritionist Sarah Di Lorenzo is embracing soup season with a trio of hearty, nourishing recipes designed to warm you from the inside out.

Joining Sunrise, Di Lorenzo shared three of her favourite winter dishes: a fragrant Thai chilli chicken soup, a veggie-packed green soup and a comforting beef and vegetable stew. Packed with protein, fibre and nutrient-rich ingredients, each recipe is designed to support overall health while delivering plenty of flavour.

Whether you are looking for a quick midweek meal, a healthy lunch or a cosy dinner on a cold night, these simple soups and stews prove comfort food can be nutritious too.

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Blended Green Veggie Soup

Servings: 4

Ingredients

  • 1 large head broccoli, cut into florets including the stalk
  • 2 large handfuls baby spinach
  • 2 large handfuls kale, stems removed
  • 1 cup frozen peas
  • 2 medium zucchini, roughly chopped
  • 1 large brown onion, diced
  • 4 garlic cloves, crushed and rested 10 minutes
  • 1 medium potato, peeled and diced (for creaminess without cream)
  • 1 litre chicken stock
  • 3 tbsp extra virgin olive oil
  • 1 lemon, juiced
  • 1 tsp ground cumin
  • 0.5 tsp ground nutmeg
  • 1 pinch sea salt and cracked black pepper
  • 2 tbsp natural Greek yoghurt per serve (to finish)
  • 1 small handful fresh mint or parsley (to finish)
  • 1 tbsp pumpkin seeds per serve (to finish)

Method

  1. Cook onion and garlic: Warm 3 tbsp extra virgin olive oil in a large pot over medium heat. Add 1 large brown onion, diced and cook for 9 minutes until completely soft and sweet. Add 4 garlic cloves, crushed and rested 10 minutes and 1 tsp ground cumin and cook for 1 minute until fragrant.
  2. Add potato, zucchini and stock: Add 1 medium potato, peeled and diced and 2 medium zucchini, roughly chopped to the pot. Pour in 1 litre chicken stock and bring to a gentle simmer. Cook for 10 minutes until the potato is tender.
  3. Add broccoli and peas: Add 1 large head broccoli, cut into florets including the stalk and 1 cup frozen peas and cook for 4 minutes until the broccoli is just tender but still bright green. Add 0.5 tsp ground nutmeg and 1 pinch sea salt and cracked black pepper.
  4. Add greens and lemon off the heat: Remove from heat completely. Add 2 large handfuls baby spinach and 2 large handfuls kale, stems removed and stir through. Add 1 lemon, juiced.
  5. Blend until silky smooth: Using a stick blender or in batches in a standing blender, blend until completely smooth and silky. Add a splash more stock if needed. Taste and adjust seasoning.
  6. Serve and finish: Ladle into bowls. Swirl 2 tbsp natural Greek yoghurt per serve through each bowl, scatter 1 small handful fresh mint or parsley over the top, and finish with 1 tbsp pumpkin seeds per serve. Serve immediately.

Nourishing Beef and Vegetable Stew

Servings: 4

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Ingredients

  • 600 grams lean beef chuck or gravy beef, cut into 3cm cubes
  • 1 can cannellini or borlotti beans (400g), drained and rinsed
  • 3 medium carrots, peeled and cut into chunks
  • 2 medium parsnips, peeled and cut into chunks
  • 1 medium sweet potato, skin on, cut into chunks
  • 2 celery stalks, sliced
  • 1 large brown onion, diced
  • 4 garlic cloves, crushed and rested 10 minutes
  • 200 grams Swiss brown or button mushrooms, halved
  • 2 tbsp tomato paste
  • 500 ml beef stock
  • 1 can diced tomatoes (400g)
  • 3 tbsp extra virgin olive oil
  • 2 sprigs fresh rosemary
  • 4 sprigs fresh thyme
  • 2 bay leaves
  • 1 tbsp tamari
  • 1 tbsp balsamic vinegar (to finish)
  • 2 large handfuls baby spinach or kale (to finish)
  • 1 handful fresh flat-leaf parsley, chopped (to finish)
  • 1 pinch sea salt and cracked black pepper

Method

  1. Sear the beef: Pat 600 grams lean beef chuck or gravy beef completely dry. Season well with salt and pepper. Heat 2 tbsp olive oil in a large heavy-based pot over high heat. Sear the beef in two batches for 2-8 minutes per side until deeply browned. Transfer to a plate.
  2. Build the base: Reduce heat to medium. Add remaining olive oil and cook 1 large brown onion, diced and 2 celery stalks, sliced for 11 minutes until soft. Add 4 garlic cloves and cook 1 minute. Add 2 tbsp tomato paste and cook 2 minutes, stirring constantly.
  3. Add everything and bring to simmer: Return the seared beef to the pot. Add carrots, parsnips, sweet potato, mushrooms, diced tomatoes, beef stock, tamari, rosemary, thyme, and bay leaves. Stir and bring to a gentle simmer.
  4. Slow cook low and slow: Reduce heat to very low. Cover with lid slightly ajar and cook at the gentlest possible simmer for about 1.5-2 hours until beef is tender.
  5. Add beans and thicken: Remove lid for the final 20 minutes. Add the drained beans. The stew will thicken. Remove herb sprigs and bay leaves.
  6. Finish with balsamic and greens: Remove from heat. Stir in 1 tbsp balsamic vinegar and 2 large handfuls baby spinach or kale until wilted. Season with salt and pepper. Sprinkle with fresh parsley. Serve with wholegrain sourdough.

Thai Chilli Chicken Soup

Servings: 4

Ingredients

  • 600 grams chicken breast or thigh fillets, thinly sliced
  • 400 ml coconut milk (one can)
  • 750 ml chicken stock
  • 200 grams button or oyster mushrooms, sliced
  • 2 cups baby spinach or bok choy, roughly chopped
  • 1 red capsicum, thinly sliced
  • 1 medium zucchini, sliced into half-moons
  • 30 grams fresh ginger, peeled and finely grated
  • 3 garlic cloves, minced
  • 2 stalks lemongrass, bruised and tied in a knot
  • 1/2 teaspoon lime zest
  • 1 long red chilli, finely sliced (adjust to taste)
  • 1 tsp ground turmeric
  • 2 tbsp fish sauce
  • 1 tbsp pure maple syrup
  • 2 limes (one juiced, one cut into wedges)
  • 1 tbsp extra virgin olive oil or coconut oil
  • 1 handful fresh coriander, roughly torn
  • 2 spring onions, finely sliced
  • 1 tbsp sesame seeds (to finish)
  • 100 grams brown rice noodles or rice (optional, cooked separately)

Method

  1. Bloom the aromatics: Heat 1 tbsp oil in a large pot over medium heat. Add 3 garlic cloves, minced and 30 grams fresh ginger, grated and cook for 1.5 minutes until fragrant. Add 1 tsp ground turmeric and stir for 30 seconds. Add 1 long red chilli, finely sliced if using.
  2. Build the broth: Pour in chicken stock and coconut milk. Add lemongrass, lime zest, 2 tbsp fish sauce and 1 tbsp pure maple syrup. Bring to a gentle simmer. Simmer for 10 minutes.
  3. Add mushrooms, vegetables and chicken: Add 200 grams mushrooms and 1 red capsicum, thinly sliced and simmer for 7 minutes. Add 1 medium zucchini and 600 grams chicken. Cook until chicken is just cooked through (4-7 minutes depending on cut).
  4. Remove aromatics, add greens and lime: Remove lemongrass. Stir in 2 cups baby spinach or bok choy and let wilt for 1 minute. Add juice of 1 lime. Taste and adjust.
  5. Serve and finish: If using noodles or rice, divide among bowls. Ladle soup over. Scatter coriander, spring onions, and sesame seeds. Serve with lime wedges.