Warm up this Winter with three healthy, easy-to-make soups
With the Winter weather well and truly upon us, there’s nothing quite like a warm bowl of homemade soup. Not only are soups comforting and delicious, but they can also be packed with nutrients that help support health and wellbeing during the winter months.
For older adults, soups are a great way to enjoy vegetables, protein and fibre in a meal that is easy to prepare, easy to eat and gentle on digestion.
According to Southcare Clinical Risk and Quality Manager Nikki, Winter is the perfect time to focus on simple meals that deliver plenty of nutrition.
“As we get older, maintaining good nutrition becomes even more important. A healthy soup is an easy way to include vegetables, protein and fluids all in one meal,” Nikki said.
“Many older people don’t feel as thirsty during Winter, so soups can also help support hydration while providing warmth and comfort.”
Why soups are a great Winter meal choice
A healthy soup can help you:
- Stay hydrated during cooler weather
- Increase your vegetable intake
- Enjoy a nutritious meal with minimal preparation
- Warm up on cold days
- Make meals ahead of time and freeze portions for later
- The best soups combine vegetables with a source of protein, helping to keep you feeling fuller for longer.
“Protein helps maintain muscle strength and supports recovery from illness, which is especially important as we age,” Nikki said.
Here are three simple, nutritious soup recipes that are perfect for Winter.
1. Hearty Chicken and Vegetable Soup
This classic soup is packed with protein, vitamins and minerals.
Ingredients
1 tablespoon olive oil
1 onion, diced
2 carrots, chopped
2 celery stalks, sliced
500g skinless chicken breast or thigh, diced
6 cups reduced-salt chicken stock
1 cup frozen peas
1 cup frozen corn
1 cup frozen green beans
2 tablespoons chopped parsley
Method
Heat oil in a large pot and gently cook onion, carrot and celery for 5 minutes.
Add chicken and cook until lightly browned.
Pour in stock and bring to a gentle boil.
Reduce heat and simmer for 20–25 minutes.
Stir through peas, corn and parsley and cook for another 5 minutes.
Serve warm.
Why it’s good for you: Chicken provides protein to help maintain muscle strength, while the vegetables deliver fibre and essential vitamins.
2. Pumpkin and Red Lentil Soup
This smooth and creamy soup is filling, nutritious and budget-friendly.
Ingredients
1 tablespoon olive oil
1 onion, chopped
500g pumpkin, peeled and diced
1 cup red lentils, rinsed
5 cups reduced-salt vegetable stock
1 teaspoon ground turmeric
Pepper to taste
Yoghurt or cream to serve
Method
Heat oil and cook onion until softened.
Add pumpkin, lentils, stock and turmeric.
Bring to the boil, then reduce heat and simmer for 25 minutes.
Blend until smooth using a stick blender.
Season with pepper and serve.
Why it’s good for you: Pumpkin contains vitamin A, while lentils provide plant-based protein, fibre and iron.
3. Tomato, Bean and Vegetable Soup
A colourful soup full of vegetables and protein-rich beans.
Ingredients
1 tablespoon olive oil
1 onion, diced
1 zucchini, chopped
1 carrot, diced
2 x 400g cans diced tomatoes
1 x 400g can cannellini beans, drained and rinsed
4 cups reduced-salt vegetable stock
1 teaspoon dried mixed herbs
Method
Heat oil and cook onion for 3–4 minutes.
Add zucchini and carrot and cook for another 5 minutes.
Stir in tomatoes, beans, stock and herbs.
Simmer for 20 minutes.
Serve as is or blend partially for a thicker texture.
Why it’s good for you: Beans are a fantastic source of protein and fibre, helping to support heart health and digestive wellbeing.
Top tips for making healthy soups
- Choose reduced-salt stock where possible.
- Add extra vegetables to boost nutrition.
- Make a large batch and freeze individual portions.
- Include a source of protein such as chicken, lentils or beans.
- Serve with wholegrain bread for an extra source of fibre.
“Healthy eating doesn’t have to be complicated. Frozen vegetables, canned beans and lentils are affordable, convenient and just as nutritious as many fresh options. They’re perfect for creating a healthy soup with minimal effort.”
Support to stay well at home
Sometimes even the simplest recipes for seniors living alone can feel challenging. Changes in mobility, energy or confidence may reduce enthusiasm for cooking. When this happens, having the right support can make a significant difference.
Southcare’s in-home care services provide:
- Grocery shopping and meal planning assistance
- Help with cooking and safe food preparation
- Support to maintain independence in your own kitchen
- Social companionship during mealtimes
Our Support at Home services, Commonwealth Home Support Program services or private services are personalised to the way you like to live and delivered in line with your assessed and approved care needs.
If you would like a more detailed review of your nutritional needs, speak with your Care Partner, who can refer you to a dietitian for personalised guidance and support.
Helping you stay nourished and connected
Whether you enjoy cooking for yourself or need assistance to continue doing so, Southcare is here to help with practical support that maximises your independence.
If you would like to learn more about home care services for nutrition and wellbeing, please get in touch to arrange a free consultation.
About Southcare
Southcare is a trusted, registered aged care provider in Perth, providing personalised in-home aged care services, community support and community connect programs that empower older adults to live their best life at home. Whether you’re seeking everyday assistance or specialised support at home, our caring hands and golden hearts are here when you need them most. It’s your care, your way.
- Visit us at 53 Bickley Crescent, Manning WA 6152
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