Winter soups for the soul: how to build a bowl that’s hearty, healthy, and high in protein

When winter rolls around, there’s nothing better than a warm, comforting bowl of soup, especially when it’s built on tender cuts of New Zealand beef or lamb. While we often crave soup for the comfort it brings, we sometimes forget what our bodies truly need to feel full and energised. Let’s break down how to create a soup that ticks all the boxes.

Start with a protein-rich base

High quality protein is essential for muscle repair and recovery. Great options include tender cuts of New Zealand beef (like chuck, shin or brisket) or slow-cooked lamb (such as shoulder or neck). For an extra boost of protein and fibre, add some legumes like beans, lentils, or chickpeas. This combination keeps your soup balanced, hearty, and keeps you fuller for longer throughout those chilly winter days.

Add fibre-rich whole grains

To really bulk up your soup, add whole grains like quinoa or barley. These foods provide slow-releasing energy and help keep you full for longer. If you’re serving bread on the side, go for something hearty like whole grain or rye sourdough for extra fibre.

Load up with colourful veggies

Vegetables bring texture, colour, and nutrition to every spoonful. Hearty options like carrots, parsnips, and kumara are perfect for winter soups, holding their shape and soaking up flavour as they simmer. Frozen vegetables are also worth keeping on hand; they’re just as nutritious as fresh and can be a real time-saver when preparing a soup. The more variety, the better!

Flavour with herbs and spices

Start with a reduced salt stock - this helps lower sodium and lets the natural flavours of your ingredients shine. Fresh thyme, rosemary, and bay leaves add earthy, aromatic notes, while cumin, coriander, and turmeric infuse warmth and depth. For an adventurous twist, try adding curry spices or go bold with a Mexican-inspired mix, like in our Tex-Mex meatball soup or Beef and Lentil Taco Soup. These flavours elevate your soup from ordinary to extraordinary, creating layers of taste that will keep you coming back for more.

Feeling inspired? Check out our selection of soup recipes -

Hearty beef and vege soup

Lasagna soup

Simple beef and vegetable soup

Lamb meatball soup

Mexican beef soup