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’re 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 cups 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 of chicken stock
3 tbsp extra virgin olive oil
1 lemon, juiced
1 tsp ground cumin
0.5 teaspoons 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.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. The cumin adds warmth and depth without heat — and it pairs beautifully with every green vegetable in this soup.
2. Add potato, zucchini and stock: Add 1 medium potato, peeled and diced (for creaminess without cream) and 2 medium zucchini, roughly chopped to the pot. Pour in 1 litre of chicken stock and bring to a gentle simmer. Cook for 10 minutes until the potato is tender — the potato is the secret to a silky, cream-like texture without any actual cream.
3. Add broccoli and peas: Add 1 large head broccoli, cut into florets including the stalk and 1 cups cup frozen peas and cook for 4 minutes until the broccoli is just tender but still bright green. Add 0.5 teaspoons 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 — the residual heat wilts them perfectly without destroying their nutrients and vivid colour. Add 1 lemon, juiced. This is the most important technique step — the greens must go in off the heat to preserve the bright green colour and the vitamin C.
5. Blend until silky smooth: Using a stick blender or working in batches in a standing blender, blend until completely smooth and silky. Add a splash more stock if needed to reach your preferred consistency. Taste and adjust seasoning generously — a well-seasoned green soup is extraordinary, an under-seasoned one is not.
6. Serve and finish: Ladle into bowls. Swirl 2 tbsp natural Greek yoghurt per serve (to finish) through each bowl, scatter 1 small handful fresh mint or parsley (to finish) over the top, and finish with 1 tbsp pumpkin seeds per serve (to finish). The yoghurt adds probiotics, the pumpkin seeds add zinc and omega-3 ALA, and the herbs add additional phytonutrients. Serve immediately.
Nourishing Beef & Vegetable Stew
Servings – 4
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 (umami depth)
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 in batches — high heat: Pat 600 grams lean beef chuck or gravy beef, cut into 3cm cubes completely dry with paper towel — this is the most important step. Wet beef steams rather than sears and you will never develop the deep brown crust that gives the stew its flavour. Season well with 1 pinch sea salt and cracked black pepper. Heat 2 tbsp of 3 tbsp extra virgin olive oil in a large heavy-based pot over HIGH heat. Sear the beef in two batches — never crowd the pan — for 2–8 minutes per side until deeply browned on all sides. Transfer to a plate. The colour you develop here is the flavour foundation of the entire stew.
2. Build the base: Reduce heat to medium. Add remaining 3 tbsp extra virgin olive oil and cook 1 large brown onion, diced and 2 celery stalks, sliced for 11 minutes until completely soft. Add 4 garlic cloves, crushed and rested 10 minutes and cook 1 minute. Add 2 tbsp tomato paste and cook 2 minutes stirring constantly until it darkens slightly and caramelises — this concentrates the tomato and adds extraordinary depth.
3.Add everything and bring to simmer: Return the seared beef and any resting juices to the pot. Add 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, 200 grams Swiss brown or button mushrooms, halved, 1 can diced tomatoes (400g), 500 ml beef stock, 1 tbsp tamari (umami depth), 2 sprigs fresh rosemary, 4 sprigs fresh thyme, and 2 bay leaves. Stir everything together and bring to a gentle simmer.
4. Slow cook low and slow: Reduce heat to very low. Cover with a lid slightly ajar and cook at the gentlest possible simmer, you should see just a few small bubbles. Low and slow is the difference between tender, falling-apart beef and tough, chewy meat. The collagen in the connective tissue needs time and low heat to dissolve into the broth.
5.Add beans and thicken: Remove the lid for the final 20 minutes and add 1 can cannellini or borlotti beans (400g), drained and rinsed. The stew will thicken beautifully as the liquid reduces and the beans release their starch. Remove the rosemary sprigs, thyme stems, and bay leaves.
6. Finish with balsamic and greens: Remove from heat. Stir in 1 tbsp balsamic vinegar (to finish) and 2 large handfuls baby spinach or kale (to finish) — the spinach wilts in 1 minute in the residual heat. Taste and season generously with 1 pinch sea salt and cracked black pepper. Finish with 1 handful fresh flat-leaf parsley, chopped (to finish). Serve in deep bowls with wholegrain sourdough alongside.
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 of lime zest
1 long red chilli, finely sliced (adjust to heat tolerance)
1 tsp ground turmeric
2 tbsp fish sauce
1 tbsp pure maple syrup
2 limes — one juiced, one cut into wedges for serving
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 and turmeric: Heat 1 tbsp extra virgin olive oil or coconut oil in a large pot over medium heat. Add 3 garlic cloves, minced and 30 grams fresh ginger, peeled and finely grated and cook for 1m 30s until fragrant. Add 1 tsp ground turmeric and stir for 30 seconds — the turmeric blooms in the fat, releasing curcumin for maximum absorption. Add 1 long red chilli, finely sliced (adjust to heat tolerance) if using.
2. Build the broth and infuse: Pour in chicken stock and coconut milk.. Add 2 stalks lemongrass, bruised and tied in a knot, lime zest, 2 tbsp fish sauce and 1 tbsp pure maple syrup. Bring to a gentle simmer — never a rolling boil with coconut milk as it can separate. The broth will turn a beautiful golden colour from the turmeric. Simmer for 10 minutes
3. Add mushrooms, vegetables and chicken: Add 200 grams button or oyster mushrooms, sliced and 1 red capsicum, thinly sliced and simmer for 7 minutes . Add 1 medium zucchini, sliced into half-moons and 600 grams chicken breast or thigh fillets, thinly sliced — chicken thigh needs 6–7 minutes, breast needs 4–5 minutes. The chicken should be just cooked through and still tender — do not overcook. It will continue cooking in the residual heat.
4.Remove aromatics, add greens and lime: Remove the lemongrass stalks and kaffir lime leaves. Stir in 2 cups baby spinach or bok choy, roughly chopped and let wilt for 1 minute . Add the juice of one 2 limes — one juiced, one cut into wedges for serving — the acidity lifts every flavour in the broth and brightens the entire soup. Taste and adjust — it should be savoury, slightly sweet, sour, and warming with a gentle heat.
5. Serve and finish: If using 100 grams brown rice noodles or rice (optional — cooked separately), divide the cooked noodles or rice between bowls first. Ladle the soup over the top generously. Scatter 1 handful fresh coriander, roughly torn, 2 spring onions, finely sliced, and 1 tbsp sesame seeds (to finish) over each bowl. Serve with lime wedges on the side for squeezing at the table. This soup is at its most beautiful served immediately while the coriander is fresh and vivid.
