I run a small X (Twitter) account posting mainly soup recipes I create playing around with my Morphy Richards Clarity Soupmaker. These work just as well using traditional cooking methods. The soup maker is a godsend due to my inherent laziness and my lack of kitchen. My recipes are plant-based and packed with nutrients. I have at least one serve daily to help get my six veg serves in. These are my top ten. You can check the rest to check out on my Twitter feed.

Disclaimer: I am not reimbursed or otherwise compensated for any products or services mentioned on this site.

Cauliflower and Mushroom Soup

Cauliflower is rich in vitamin C and folate, while mushrooms provide fibre, B vitamins and umami flavour. Cannellini beans add plant-based protein and creaminess without dairy. A satisfying, nutrient-dense option that supports immunity, digestion and energy levels.

Ingredients:
1 tablespoon olive oil
1 medium brown onion, diced
2 cloves garlic, minced
200 g mushrooms, sliced
300 g frozen cauliflower
1 medium potato, peeled and chopped
1 × 400 g tin cannellini beans, rinsed and drained
½ teaspoon dried thyme
Salt and black pepper to taste
Vegetable stock

Approx nutrition per serve:
Energy: 820 kJ (196 kcal) Protein: 8 g Fat: 4 g Carbs: 29 g Sugars: 4 g Fibre: 6 g Vitamin C: 66% RDI Folate: 42% RDI Potassium: 28% RDI Iron: 16% RDI

Vegetable serves per bowl: Approx. 1
Smooth setting on the soup maker
Serves: 4
Estimated Cost Per Serve: $2.20

Photo by Dmitry Kovalchuk on Unsplash

Tomato and Lentil Soup

Red lentils are a rich source of plant-based protein, fibre, and iron, while tomatoes provide vitamin C and lycopene. Together, they form a smooth, hearty soup that supports digestion, immunity, and heart health.

Ingredients:
1 tablespoon olive oil
1 medium brown onion, diced
2 cloves garlic, minced
1 medium carrot, chopped
½ cup dried red lentils, rinsed
2 tablespoons tomato paste
1 × 400 g tin diced tomatoes (salt/sugar free or reduced)
½ teaspoon ground cumin
¼ teaspoon smoked paprika
Sea salt and black pepper to taste
Vegetable stock

Approx nutrition per serve:
Energy: 860 kJ (206 kcal) Protein: 9 g Fat: 4 g Carbs: 29 g Sugars: 8 g Fibre: 7 g Iron: 26% RDI Vitamin C: 38% RDI Folate: 42% RDI Potassium: 21% RDI

Vegetable serves per bowl: Approx. 2
Smooth setting on the soup maker
Serves: 4
Estimated Cost Per Serve: $1.60

Photo by Purvi shah on Unsplash

Beetroot, Apple and Ginger Soup

Beetroot provides antioxidants and nitrates that may help support blood pressure and circulation. Apple adds a natural sweetness and soluble fibre, while ginger contributes anti-inflammatory and digestive-supporting properties.

Ingredients:
1 tablespoon olive oil
1 small brown onion, diced
2 cloves garlic, minced
3 medium beetroot, peeled and chopped
1 medium apple, cored and chopped
1 medium potato, peeled and chopped
1 teaspoon grated fresh ginger
Sea salt and black pepper to taste
Vegetable stock*

Vegetable serves per bowl: Approx. 3
Smooth setting on the soup maker
Serves: 4
Estimated Cost Per Serve: $2.30

Photo by Don Ricardo on Unsplash

Sweet Potato and Cauliflower Soup

Sweet potato is rich in beta-carotene and slow-releasing carbohydrates, while cauliflower provides vitamin C, folate, and gut-supportive fibre. Together, they make a naturally creamy soup with gentle sweetness and no need for dairy.

Ingredients:

1 tablespoon olive oil
1 medium brown onion, diced
2 cloves garlic, minced
1 medium sweet potato, peeled and chopped
2 cups cauliflower florets (fresh or frozen)
½ teaspoon ground cumin
¼ teaspoon ground turmeric
Sea salt and black pepper to taste
Vegetable stock
Chilli flakes and a drizzle of maple syrup (optional)
You can also toss in a handful of garlic croutons in just before serving

Vegetable serves per bowl: Approx. 2
Smooth setting on the soup maker
Serves: 4
Estimated Cost Per Serve: $1.90

Photo by Olga Kudriavtseva on Unsplash

Vegetable and Lentil Soup

A wholesome mix of vegetables and red lentils, this soup is rich in fibre, iron, and plant protein. Spices like cumin and coriander add warmth and subtle complexity, while the combination of carrot, zucchini and celery keeps it balanced and filling.

Ingredients:

1 tablespoon olive oil
1 medium brown onion, diced
2 cloves garlic, minced
2 carrots, chopped
2 celery stalks, chopped
2 potatoes, peeled and diced
1 zucchini, chopped
1 cup green beans, chopped (fresh or frozen)
1 × 400 g tin lentils, drained and rinsed
1 × 400 g tin diced tomatoes
½ teaspoon ground cumin
½ teaspoon ground coriander
¼ teaspoon turmeric (optional) Sea salt and black pepper to taste Vegetable stock

Approx nutrition per serve: Energy: 1050 kJ (250 kcal) | Protein: 9 g | Fat: 4 g | Carbs: 38 g | Sugars: 7 g | Fibre: 8 g | Sodium: 310 mg

Chunky setting on the soup maker
Serves: 4Vegetable serves per bowl: Approx. 3

Photo by Nathan Dumlao on Unsplash

Vegetable and Barley Soup

Pearl barley is a source of soluble fibre and slow-release carbohydrates, supporting blood sugar stability and satiety. Mixed vegetables add a wide range of vitamins, minerals, and antioxidants, making this a filling, balanced meal.

Ingredients:
1 tablespoon olive oil
1 medium brown onion, diced
2 cloves garlic, minced
2 carrots, chopped
2 celery stalks, chopped
1 zucchini, chopped
1 cup shredded cabbage
½ cup pearl barley, rinsed
1 × 400 g tin diced tomatoes (salt/sugar free or reduced)
½ teaspoon dried thyme
Sea salt and black pepper to taste
Vegetable stock

Approx nutrition per serve: Energy: 920 kJ (220 kcal) | Protein: 7 g | Fat: 4 g | Carbs: 35 g | Sugars: 7 g | Fibre: 8 g | Sodium: 320 mg

Vegetable serves per bowl: Approx. 3
Chunky setting on the soup maker
Serves: 4
Estimated cost per serve $1.80

Photo by Ryan Cuerden on Unsplash

Gazpacho

Gazpacho is a cold tomato-based soup packed with raw vegetables, making it rich in vitamin C, potassium, and antioxidants like lycopene and beta-carotene. It supports hydration, digestion, and cellular health while remaining light and satisfying.

Ingredients:
4 medium ripe tomatoes, roughly chopped
½ red capsicum, chopped
1 small cucumber, peeled and chopped
¼ small red onion, chopped
1 small clove garlic
1 tablespoon red wine vinegar
2 tablespoons olive oil
Sea salt and black pepper to taste
Cold water, as needed to adjust consistency Ice cubes (optional, for immediate chilling)

Approx nutrition per serve: Energy: 530 kJ (127 kcal) | Protein: 2 g | Fat: 9 g | Carbs: 9 g | Sugars: 6 g | Fibre: 2.5 g | Vitamin C: 85% RDI | Vitamin A: 42% RDI |Potassium: 22% RDI | Lycopene: High

Method: Add all ingredients to a blender or soup maker (blend mode, not cook). Blend until completely smooth, adding water, if required, to achieve desired consistency. Taste and adjust seasoning. Chill in the fridge for 1 hour before serving, or serve immediately over ice.

Vegetable serves per bowl: Approx. 3
Serves: 2 large or 4 small
Estimated Cost Per Serve: $1.80-$2.20

Photo by Sara Dubler on Unsplash

Fully Loaded Soup

Packed with fibre, plant-based protein, and a wide range of vitamins and minerals. Kidney beans provide iron and protein, while frozen mixed vegetables and spinach boost antioxidant and micronutrient content. Potatoes add energy-sustaining carbohydrates, making it a satisfying and well-rounded meal.

Ingredients:
1 tablespoon olive oil 1 medium brown onion, diced
2 medium potatoes, peeled and chopped
2 cups Mixed Seasonal Vegetables (I use McCain frozen mix, but any type will do)
2 frozen spinach portions (I use Macro Organic)
1 × 400 g tin red kidney beans, drained and rinsed
1 × 400 g tin diced tomatoes (no added salt or sugar)
½ teaspoon dried oregano
½ teaspoon smoked paprika
Sea salt and black pepper to taste
Vegetable stock

Vegetable serves per bowl: Approx. 3
Chunky setting on the soup maker
Serves: 4
Estimated cost per serve: $2.10

Photo by Markus Winkler on Unsplash

Spicy Oriental Style Vegetable Soup

A chunky, broth-based soup rich in fibre, antioxidants and immune-supporting nutrients from a variety of fresh and frozen vegetables. Ginger, garlic and chilli add anti-inflammatory properties and aid digestion. Just pour over noodles for a warming, satisfying meal.

Ingredients:
1 x 440g pack wok-ready noodles
1 tablespoon sesame oil
1 small brown onion, sliced
2 cloves garlic, minced
1 teaspoon grated fresh ginger
½ red capsicum, thinly sliced
1 medium carrot, peeled and julienned
1 large zucchini, halved lengthwise and sliced
1 cup shredded green cabbage
2 frozen spinach cubes
1 tablespoon soy sauce
1 teaspoon rice vinegar
½ teaspoon chilli flakes (adjust to taste)
Vegetable stock
Fresh coriander or spring onions for garnish (optional)

To serve: Prepare wok-ready noodles as per instructions (approx. 1 x pack 440 g pack for 4 serves), place in a bowl and pour over the soup.

Vegetable serves per bowl: Approx. 3
Chunky setting on the soup maker
Serves: 4
Estimated Cost Per Serve: $3.20

Photo by Reimond de Zuñiga on Unsplash

I use AI to calculate nutritional values and pricing:

Nutritional values are rough estimates based on standard food composition data - primarily from the Australian Food, Supplement & Nutrient Database and supplemented by USDA figures where similar foods aren’t in AUSNUT.

Estimated cost per serve figures are ballparked using Woolworths current everyday retail prices at the time of writing.