M+ Plate: 3 Nutritionist-Approved Soups for Cold Weather Comfort

It’s soup season, that simple, satisfying, and full of goodness it’s ideal for when you want nutrition without the effort.

These recipes from Rhiannon Lambert, Madeleine Shaw and Emily English strike that sweet spot between health and comfort. Each one is a restorative bowl worth looking forward to — proof that good nutrition can taste good and feel a little bit special.

Make them ahead, freeze for later, and reheat for easy lunches or early suppers. Keep toppings and seasoning flexible so everyone — from toddlers to tired adults — can enjoy their bowl their way.

Rhiannon Lambert’s Courgette, Pea & Mint Soup

Serves 4 | From Renourish by Rhiannon Lambert

Light, fresh and full of green goodness, this soup is the definition of gentle nourishment, it’s perfect for a midweek lunch or easy family supper.

Ingredients

• 1 tsp coconut or olive oil

• 1 onion, finely diced

• 3 garlic cloves, very finely chopped

• 300g frozen peas

• 3 medium courgettes (about 500g), grated

• 1 litre vegetable stock

• Small handful of mint leaves, plus extra to serve

• Salt and black pepper

• Crème fraîche or yoghurt, to serve

Method

1. Heat the oil in a pan and sauté the onion over a medium heat for 3–4 minutes until translucent.

2. Add the garlic and a pinch of salt and pepper and cook for another minute.

3. Add the peas, grated courgettes and stock. Bring to the boil, then reduce to a simmer and cook for 10 minutes.

4. Remove from the heat and allow to cool slightly before transferring to a blender. Blitz until smooth, then add the mint leaves and blend again.

5. Return to the pan to warm through, adjusting seasoning to taste.

6. Serve with extra mint leaves, a swirl of crème fraîche or yoghurt, and freshly ground black pepper.

M+ Tips to Adapt for Little Ones : Add a small handful of cooked pasta shapes for extra texture and energy.

Emily English’s Thai Red Coconut Gyoza Soup

Serves 1 | Prep: 5 mins | Cook: 10 mins | From Live to Eat by Emily English

A fragrant, speedy lunch or supper this is comfort food with a lift. Coconut, curry paste, crisp vegetables and gyoza come together for a filling bowl that’s endlessly adaptable.

Ingredients

• 1 tbsp Thai red curry paste

• 1–2 tbsp light soy sauce, plus extra if needed

• 1 tsp ginger paste

• 150ml coconut milk (light or full fat)

• 150ml water

• 1 tbsp fish sauce

• 6 gyoza (your favourite flavour)

• 1 small carrot, peeled and julienned

• Few spears Tenderstem broccoli, cut into bite-sized pieces

• ½ red pepper, deseeded and sliced

• 1 large spring onion, sliced

• 1 tsp crispy chilli oil, to serve (optional)

Method

1. In a deep pan, combine curry paste, soy sauce, ginger paste, coconut milk and water. Bring to a gentle simmer, season with fish sauce and cook for 5 minutes.

2. Add the gyoza, carrot, broccoli, red pepper and most of the spring onion (saving some to garnish).

3. Simmer until the gyoza are cooked and the vegetables are tender but vibrant, around 5–7 minutes.

4. Taste and add more soy sauce if needed.

5. Pour into a serving bowl, drizzle with crispy chilli oil (if using), and garnish with the remaining spring onion.

M+ Tips to Adapt for Little Ones : Skip the fish sauce and chilli oil for a milder, family-friendly version.

Madeleine Shaw’s Miso Carrot Soup

Serves 2 | Cook: 40 mins | Recipe from The Glow Space

Bright, vibrant and subtly sweet this miso carrot soup brings warmth and a touch of umami to your autumn table. Perfect with toasted sourdough or a scattering of cashews for crunch.

Ingredients

• 1 tbsp sesame oil

• 4 garlic cloves, sliced

• 1 thumb of ginger, peeled and chopped

• 2 tbsp white miso paste

• 500g carrots, peeled and roughly chopped

• 400ml vegetable stock

• 1 can coconut milk

Method

1. Heat the sesame oil in a large pot over medium heat. Add the garlic and ginger and stir for a minute.

2. Add the carrots and cook for another minute.

3. Pour in the stock and coconut milk, stir through the miso, and simmer for 30 minutes until the carrots are tender.

4. Blend until smooth and creamy.

5. (Optional) Pan fry thinly sliced carrot in olive oil until caramelised, toast a handful of cashews in the same pan, and scatter over with chopped coriander or parsley before serving.

M+ Tips to Adapt for Little Ones: Use low-sodium stock and go easy on the miso to keep it gentle for younger taste buds.