3 Nutritious Winter Soup Recipes for Runners

3 Nutritious Winter Soup Recipes for Runners

Our favourite healthy soup recipes to help you run and recover!

As we head closer to the end of the year, salads are out and soups are in. If you want to avoid too much stodge but still fill yourself up, good soup recipes are invaluable. The best soups are packed with nutrients, including plenty of protein, fibre, vitamins, minerals, carbohydrates and healthy fats. Making your own soup is not just cheaper than shop bought, but it means you have full control of the ingredients including the salt. And it’s easy to pack in another serving or two of veg!

 

Here are 3 soup recipes to try – ideal for weekday dinners after a run.

 

Herby Chicken, Rice & Vegetable Soup

 

Chicken soup is famous for boosting recovery, and this recipe adds even more of what you need to stay healthy throughout the winter. Packed with protein, low-fat carbohydrates, and nutritious herbs, this soup is ideal for lunch or dinner. It freezes well too. Use leftover chicken from a roast, or rotisserie chicken.

Time: 35 minutes+

Serves: 4

Ingredients

1 tbsp vegetable oil

1 medium white onion chopped

2 garlic cloves minced

2 large carrots chopped

2 celery stalks chopped

1 tsp chopped fresh thyme

1 tsp chopped fresh parsley

1 bay leaf

180g white, brown, or wild rice (uncooked)

200g cooked shredded chicken meat

1 pint low-sodium chicken stock

Extra water

Salt and pepper

 

Recipe

Heat the oil in a large lidded pan. Add the onion, garlic, vegetables, and herbs, stir and cook for 5 minutes until starting to soften.

Add the stock, bring to the boil, and add the rice.

Cover the pan, lower to a simmer, and cook for 10-15 minutes until the rice is nearly cooked.

Add the chicken, cook for a further 5 minutes, and season before cooking.

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Butternut Squash Slow Cooker Soup

 

This vegetarian friendly soup couldn’t be easier – just add everything to your slow cooker, let it do its thing, and blend the soup just before dishing it up. Lovely flavours of autumn and winter, with lots of valuable vitamins from the brightly coloured vegetables plus healthy fats from coconut. Yum! You can keep this soup in the fridge for 3 days (it is dairy-free).

Time: 20 minutes prep, plus slow cooker cooking time

Serves: 4

Ingredients

1 medium butternut squash (peeled and cubed)

1 large parsnip chopped

1 large carrot chopped

1 medium white onion chopped

1 tsp fresh thyme chopped

1 tsp paprika

1 tsp turmeric

Salt and pepper

200ml coconut milk

1 pint low-sodium chicken stock

 

Recipe

Peel and chop all the veg.

Add everything to your slow cooker.

Cook for 4 hours on high or 6-8 on low.

Add the coconut milk (and extra water if needed), and blend the soup.

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Sweet Potato & Chicken Soup

For hungry runners, there is no better combination than sweet potatoes and chicken. Fuel your body for an afternoon run, or kick start recovery with this warming, tasty, and highly nutritious thick soup.

Time: 25 minutes +

Serves: 4

 

Ingredients

1 tbsp vegetable oil

1 medium white onion chopped

2 cloves garlic minced

400g sweet potatoes peeled and cubed

200g cooked shredded chicken meat

1 pint low-sodium chicken stock

400g can chopped tomatoes

400g cannellini beans drained and rinsed

1 tsp paprika

Salt and pepper

 

Recipe

 

Heat the oil in a large lidded pan. Add the onion, then the garlic, stir and cook until soft.

Add the beans, tomatoes, paprika, and stock. Stir and bring to the boil.

Add the potatoes, cover the pan, and reduce to a simmer for 10 minutes.

Remove half of the soup and puree in a blender. Return it to the pot, add the chicken.

Season and serve.

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