There’s nothing more comforting than a warm bowl of soup when it’s cold outside. But what if you don’t have time to plan a recipe or do a big shop? The good news is that some of the best soups are made from whatever you already have in your fridge. A few leftover vegetables, a tin of beans, or even a handful of herbs can be transformed into a nourishing and satisfying meal.
These fridge raid soups are proof that healthy eating doesn’t have to be complicated. Packed with vitamins, fibre, and warming flavours, they’re an ideal way to keep healthy eating simple and stress-free!
1. Hearty Roasted Vegetable Soup
If you’ve got a few roasted carrots, peppers, parsnips, or courgettes left over from dinner, they make the perfect base for a rich and flavourful soup! Simply blend them with some vegetable stock and a splash of milk or cream (dairy or plant-based) for a velvety texture.
How to make it:
- Heat a little olive oil in a pan and sauté an onion and a clove of garlic.
- Add your roasted vegetables and enough vegetable stock to cover them.
- Simmer for 10 minutes, then blend until smooth.
- Stir in a splash of milk or cream, season to taste, and serve warm.
Roasted vegetables are packed with fibre, vitamins, and antioxidants, helping to support digestion and wellbeing. Plus it’s a quick, warming and satisfying meal on a chilly day, perfect for eating at home or as a work lunch.
2. Speedy Lentil & Tomato Soup
Lentils are a fantastic source of plant-based protein and can turn a simple tomato-based soup into a hearty and satisfying dish.
How to make it:
- In a pan, sauté an onion, garlic, and any soft tomatoes you have on hand.
- Add a tin of chopped tomatoes and a cup of canned lentils.
- Pour in vegetable stock and let it simmer for 20 minutes
- Blend for a smoother texture or leave chunky for a rustic feel.
Lentils are rich in fibre and protein, keeping you full for longer and supporting energy levels throughout the day.
3. Creamy Greens & Potato Soup
Leafy greens are full of essential nutrients, and blending them into a creamy soup is a great way to make them more enjoyable. The potato adds thickness and a satisfying texture without needing heavy cream – perfect if you cannot have dairy!
How to make it:
- Sauté an onion and a diced potato in olive oil until softened.
- Add vegetable stock and simmer until the potato is fully cooked.
- Stir in your leftover greens (spinach, kale, or broccoli) and cook for another 5 minutes.
- Blend until smooth and season with salt, pepper, and a squeeze of lemon juice.
Leafy greens are loaded with vitamins A, C, and K, supporting immune health and energy levels – you cannot go wrong with those!
4. Spiced Carrot & Chickpea Soup
Need a warm and slightly spicy winter pick-me-up? Look no further! Chickpeas add creaminess and protein to this soup, while carrots provide natural sweetness. A little spice brings warmth and depth to the flavour, for a soup you’ll love!
How to make it:
- Sauté an onion, a few chopped carrots, and a teaspoon of cumin and paprika in a pan.
- Add a drained tin of chickpeas and enough vegetable stock to cover everything.
- Simmer for 15-20 minutes, then blend until smooth.
- Stir in a dollop of Greek yoghurt or coconut milk for extra creaminess.
Carrots are high in beta-carotene, great for eye health, while chickpeas provide plant-based protein and fibre – for a soup that’s both healthy and filling!
5. Classic Potato & Leek Soup
A creamy and comforting winter warmer, this one’s a classic for a reason! This soup is an easy and satisfying way to use up leeks and potatoes. It’s delicious, full of flavour, and incredibly simple to make.
How to make it:
- Sauté sliced leeks and garlic in butter or olive oil until soft.
- Add diced potatoes and cover with vegetable stock.
- Simmer for 15-20 minutes until the potatoes are tender.
- Blend until smooth, adding a splash of milk or cream for extra richness.
- Season with salt, pepper, and a pinch of nutmeg and a sprinkle of parsley on top
Potatoes provide energy and potassium, while leeks are high in fibre and antioxidants that support digestion and heart health!
With just a few staple ingredients, you can create delicious and nutritious meals that help you stay warm and nourished throughout the colder months. Whether you’re looking for something creamy, spicy, or light, there’s a soup to suit every craving – and every fridge clear-out!
