Four superfood soups you can batch in 30 minutes for under £5 : will this save your winter dinners?

If you want warm bowls that work hard for your wallet and your health, batch-cooked soups tick every box. With a couple of hours at the hob, you can stock the freezer for weeks, pack in fibre, and nudge your five-a-day without fuss.

Why soup belongs on your weekday plan

• Low energy density keeps portions satisfying without heavy calories, especially with wholegrain bread on the side.
• One pot fits plenty of seasonal veg, protein and pulses for balance and texture.
• Easy to scale for one, two or a crowd; reheats quickly for late trains and busy nights.
• Friendly on the purse; most versions land well below £1.50 per serving.
• Freezes cleanly in tubs or bags and holds quality for roughly three months.

Batch in 4–8 portions at a time, freeze flat in labelled bags, and you’ve built a midweek safety net for cold snaps.

Pumpkin and ginger soup

Deep-orange pumpkin brings beta-carotene and fibre; ginger adds warmth and peppery zing. This pair suits chilly days and pairs well with herbs and a squeeze of citrus.

What you need

• 1.5kg pumpkin or squash, peeled, deseeded and cubed
• 2 shallots or 1 medium onion, chopped
• Thumb-sized piece of fresh ginger, grated
• 1 tbsp olive oil
• 800ml vegetable stock
• 200ml light coconut milk or semi-skimmed milk
• Pinch of chilli powder or flakes
• Fresh herbs (chives, mint or coriander) and 1 lime

How to batch-cook

• Soften shallots in oil for 5 minutes; stir in ginger and chilli for 1 minute.
• Add pumpkin and stock; simmer until tender, about 25–30 minutes.
• Blend smooth, stir in coconut milk, then bring back to a gentle simmer.
• Finish with lime juice and chopped herbs. Portion and cool quickly.

For a creamier bowl without cream, fold in 2 tbsp extra coconut milk per serving when reheating.

Mushroom and chicken soup

Short daylight means lower vitamin D for many. Mushrooms can help, and leaving them on a sunny windowsill for 20 minutes before cooking can increase their vitamin D content. Tender chicken thighs turn the broth into a satisfying, protein-rich lunch.

What you need

• 500g skinless chicken thighs
• 1 litre chicken stock
• 2 carrots and 2 shallots, diced
• 2 cloves garlic, sliced
• 300g mixed mushrooms (button, chestnut, shimeji or enoki), plus a small handful of dried mushrooms
• 1 tsp rosemary leaves, finely chopped
• 1 tsp fresh tarragon or parsley, chopped
• 1 tbsp olive oil and a small knob of butter (optional)

How to batch-cook

• Sear thighs in oil until browned; cover with stock and simmer 25 minutes. Lift out, cool slightly and shred.
• In the same pot, soften carrots, shallots and garlic for 8 minutes.
• Add dried mushrooms and a ladle of hot stock; simmer 5 minutes to rehydrate.
• Add fresh mushrooms and rosemary; cook until tender, 6–8 minutes.
• Return shredded chicken to the pot; season and finish with herbs.

Let fresh mushrooms “sunbathe” on a windowsill for 15–30 minutes before slicing to boost vitamin D potential.

Broccoli and cheese soup

Broccoli is rich in fibre and vitamin C. Gentle cooking keeps the colour bright and the flavour fresh. A mature British cheese adds savoury depth; a spoon of yoghurt lightens the texture without heaviness.

What you need

• 1 large head broccoli (about 500g), stems and florets separated
• 1 small potato, peeled and diced, for body
• 1 onion, chopped
• 750ml vegetable or light chicken stock
• 60–80g mature cheddar or crumbly blue cheese, grated or crumbled
• 1 tbsp olive oil and 1 tsp butter
• 2 tbsp plain yoghurt or milk (optional)

How to batch-cook

• Sweat onion and potato in oil and butter for 6–7 minutes without colouring.
• Add chopped broccoli stems and stock; simmer 12 minutes.
• Add florets for the final 3–5 minutes to keep them green.
• Blend until smooth; stir in cheese off the heat and adjust seasoning.
• Add a spoon of yoghurt if you want a lighter finish.

Drop the florets in late to protect the green colour and keep a fresh, clean flavour.

Beetroot soup

Beetroot brings colour and earthy sweetness, with dietary nitrates that the body converts into nitric oxide, supporting blood flow. A hint of acidity balances the bowl; a little soft cheese adds tang.

What you need

• 600g beetroot, peeled and diced
• 1 onion, sliced
• 2 tomatoes, halved, or 200g chopped tomatoes
• 2 cloves garlic
• 900ml vegetable stock
• 1 tbsp olive oil
• 2 tsp red wine vinegar or lemon juice
• Feta-style cheese to crumble on top (optional)

How to batch-cook

• Roast tomatoes and garlic with a drizzle of oil at 180°C for 20 minutes, until soft.
• Meanwhile, simmer beetroot, onion and stock until tender, about 35 minutes.
• Blend in the roasted tomatoes and garlic; season and brighten with vinegar or lemon.
• Serve with a little crumbled cheese, or keep dairy-free for freezing.

Batch size, costs and freezer guide

Cool soups within 90 minutes, freeze in 300–400ml portions, and reheat until piping hot throughout.

Smart swaps and add-ins

• Protein lift: Stir through a tin of lentils in the pumpkin soup, or add cooked pearl barley to the mushroom broth.
• Dairy choices: Use extra-strong cheddar for more flavour with less cheese, or swap to a dairy-free alternative.
• Heat control: Keep chilli on the side as oil or flakes so children and spice-shy guests can adjust at the table.
• Greens on hand: Wilt chopped kale or spinach into reheated portions to raise folate and iron.

Planning, storage and reheating

Portion sizes of 350–400ml suit most adults for lunch. If you plan dinners, aim for 450–500ml and add a grain, toast or a side salad. Label tubs with the soup name and date; store flat bags upright in a box so you can grab the flavour you want without rummaging.

To reheat from frozen, thaw overnight in the fridge or defrost gently in a covered pan with a splash of water. Stir often. Avoid repeated reheating. If you use dairy, add cheese or milk after the soup is hot to protect texture.

Nutrition notes you can use

Ginger brings aromatic compounds that give warmth and may help on sniffly days. Mushrooms supply a non-animal route to vitamin D, handy when sunlight wanes. Broccoli offers fibre and vitamin C; short cooking helps retain both. Beetroot provides dietary nitrate, which supports circulation during exercise and day-to-day activity. Season with herbs, citrus and vinegars to lift flavour without leaning on salt.

If you track your five-a-day, a 400ml bowl with chunky veg can count as two portions. Aim for a mix: orange veg for carotenoids, dark greens for folate, and mushrooms for umami depth. Rotate these four pots across the week to keep variety high while your energy bill, food spend and washing-up stay low.