One of the easiest and tastiest ways to load up on nutrients is by making a big batch of soup. Filled with goodness, it’s comfort food that truly nourishes.
Ideal for batch cooking, soup often involves little more than boiling or roasting a mix of vegetables and blending them together, leaving you with a number of fuss-free, home-cooked meals for the week ahead.
A good soup is especially beneficial if it’s packed with heart-healthy ingredients like leafy greens, fibre-rich beans, whole grains and anti-inflammatory spices.
Ingredients that can contribute to a healthy heart:
🥬 Spinach and kale – rich in nitrates, which can help blood flow
🍅 Bell peppers and tomatoes – contain antioxidants that support healthy circulation
🥕 Carrots and sweet potatoes – high in beta-carotene, which can reduce inflammation
🧄 Garlic and onions – contain compounds that can lower cholesterol
🍗 Chicken – lean protein without excess saturated fat
🫘 Beans and legumes – high in soluble fibre, which can help stabilise blood sugar
Another bonus is just how customisable soups can be, making them easy to adapt to whatever ingredients you have on hand or dietary needs you’re catering for. You can tweak flavours, textures and ingredients to suit your tastes, the season or what’s left over in the fridge.
If you’re looking for soups that are packed with nutrients but don’t compromise on flavour, here are four recipes worth trying this season.
Spiced lentil and carrot soup
Lentils and carrots are a match made in heaven.
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A great store cupboard recipe that uses minimal ingredients, this soup brings together lentils, carrots and cumin.
❤️ What makes it good for the heart?
Lentils are packed with soluble fibre, which can help lower cholesterol and stabilise blood sugar – both key for heart health. Carrots contain antioxidants like beta-carotene, which can help protect blood vessels by neutralising free radicals, while seasonings like cumin and turmeric have anti-inflammatory properties.
Get the recipe from the British Heart Foundation.
Butternut squash and sweet potato soup
Butternut squash always makes for a comforting bowl of soup.
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There’s no beating a super-smooth bowl of butternut squash soup, especially with the addition of sweet potato. Thanks to their natural starches, they make for a delicious soup with a smooth, rich texture that can be achieved without cream, which is high in saturated fats.
❤️ What makes it good for the heart?
Butternut squash and sweet potato are incredibly rich in beta-carotene – an antioxidant that can help protect arteries from oxidative stress and inflammation. They’re also high in potassium, which supports sodium levels in the body, effectively helping keep blood pressure within a healthy range.
Get the recipe from Easy Peasy Foodie.
Chicken and bean soup
This is a classic choice for winter.
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Chicken soup is always a good idea. It’s a great choice if you’re feeling a little under the weather, as it’s bursting with nourishing ingredients, including carrots, celery, chicken and cannellini beans. Make it your own with whichever fresh or dry herbs you have to hand.
❤️ What makes it good for the heart?
This recipe balances lean protein and fibre from chicken and cannellini beans, supporting healthy muscles and blood sugar levels.
Get the recipe from The Modern Proper.
Minestrone soup
Minestrone soup is a great way to use leftovers.
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A classic for a reason. Infinitely versatile, minestrone is always a great option if you’re keen to use up vegetable scraps that are lurking in your fridge. Whether you choose to go with a leafy green or a squash like courgette as the main component, it’s a recipe that has the potential to offer lots from a health perspective.
❤️ What makes it good for the heart?
It’s loaded with fibre-rich vegetables, which can help lower cholesterol and support healthy digestion. Plant-based proteins like cannellini beans can help maintain healthy blood sugar levels.
Get the recipe from BBC Good Food.
Get recipe inspiration from these best-selling soup cookbooks