Winter is coming, and it is not like in Game of Thrones, this time it is really happening. Hiking in winter has its perks: frosted countryside fields, early finish before dark, hearty pub meal at the end. But what about lunch then? A cold sandwich? A salad? No, no, no… A soup! Here is a winter vegetable soup recipe to keep you going and keep you warm when hiking in the cold.
It is that time of the year again when we swap the insulated lunch bag with an ice pack for the Thermos food flask to carry meals that remains warm for up to 9 hours. But what to put inside the Thermos? If you are running out of ideas, here is a winter vegetable soup recipe that would be perfect to bring on a hike.
Soup: What You Need To Know
Here is are some basic knowledge about the soup and its ingredients.
Why is soup good for you?
They keep you warm (no kidding!), which is the first reason why they are perfect for a meal on a cold day (hike or no hike). But they are more reasons than that:
- They are cheap to make
- They don’t require lots of ingredients (unless you want to)
- They don’t require any particular cooking skills (chop and toss vegetables in boiling broth)
- They keep you hydrated, which is a plus when you know that you are losing water when exercising
- They are packed with vitamins and minerals that stay intact during the cooking process, so you can refuel your body
- They are filling, which is perfect because when hiking you don’t have time to stop every hour for a meal
- They boost your immune system and act as an anti-inflammatory so that you can keep on hiking all winter without falling sick
- They can be stored in the freezer, so you don’t have to waste the leftovers
Healthy winter vegetables
Winter vegetable, great! But which ones are good for me? Here is a list of the healthiest winter vegetables to add to your dishes this season:
- Kale
- Brussels Sprouts
- Carrots
- Parsnips
- Red cabbage
- Butternut squash
- Pumpkins
- Parsley
That’s perfect because our recipe contains parsnips and butternut squash! But of course feel free to change, add or swap.
Can I add protein powder to soup?
Unlike with smoothies, it is unusual to add protein powder in soups but there is nothing telling you that you cannot do it. It will give you some additional proteins and will make your soup thicker.
Related Content: 5 Lunch Ideas for a Hike
Winter Vegetable Soup: Tips & Ingredients
Before we dive into the recipe of the winter vegetable soup, here are a few tips and tweaks for the recipe you might want to check ahead of cooking.
My tips
It is a versatile soup. You can vary the taste and level of spice, play with the vegetables (add, remove, swap) and simply follow the same steps. The options are countless and the recipe is easy to follow.
Whilst the original recipe may lack a bit of green, you can add some kale at the end. And kale is the most nutritive winter vegetable! Alternatively, you can opt for spinach which is as well rich in nutrients and fibres.
Additionally, you can top up the soup with some shredded cheddar. However, I found that, by the time you reach lunchtime, the cheese tends to make a ball uneasy to grab with the spoon and messy to eat. My tip: carry shredded cheddar in a ziplock bag and add it to the soup just before eating. That way you can enjoy a smooth touch of melted cheese.
The same goes for the coriander. I found that when I add fresh coriander to the soup before leaving home, it gets all squishy by lunchtime and loses its flavour. This is why I prefer to use dried coriander, as I recommend in the recipe below.
For transportation and to keep it warm, use an insulated food flask. My recommendation is the Thermos Stainless King Food Flask which can keep your meal warm for up to 9 hours and your drinks cool for up to 14 hours. To know more about the Thermos Stainless King Food Flask, click here.
What size for the vegetable?
Size does not matter. Actually, in this case, it does because it needs to fit in the insulated food flask! So whichever food flask you are using, measure the mouth and make sure you chop your vegetables in pieces small enough to fit in it and to be easily taken out with a spoon to avoid drama. I know a hike is not a fashion show, but still, no one wants to hike in trousers spotted with vegetable broth stains.
Spicy or not spicy?
I like spicy food but I know not everyone does. With this recipe, you can do it your way. If you follow the steps below, of course, it will end up spicy. But, you can adjust the level of spice or swap them for herbs like oregano or thyme instead. For my part, I go full-on with cayenne pepper! You can as well add some red chillies to it to spice it up even more.
What is inside the winter vegetable soup
Let’s have a closer look at the ingredients in the winter vegetable soup and what benefits you can get from them.
Butternut Squash: High in potassium and fibre which is good for blood pressure and blood sugar.
Parsnip: Rich in vitamin C, potassium and minerals, parsnip is good for your heart, your blood pressure and your kidney.
Cannellini beans: High in protein and fibre they help with gaining muscle mass and supporting digestion.
Onions: They contain antioxidants that help fight inflammation and reduce high blood pressure.
Garlic: It is packed with vitamins and nutrients important to health. Additionally, researches have shown the garlic can help reduce the risk of heart diseases.
How long can I keep it for?
Of course, if you cook for an army, by accident or deliberately, you can keep what you are not taking with you on a hike in the fridge. The soup lasts up to 5 days in a sealed container in the fridge or up to 6 months in the freezer.
From chill, 4 minutes in the microwave at medium temperature (with a cover to avoid an explosion) and it’s ready!
Additionally, to avoid any wastage, if you don’t have enough leftovers to make a meal, serve it with rice. It makes a perfect match!
Winter Vegetable Soup Recipe
And here we are, the recipe. Follow the steps to enjoy a warm winter vegetable soup on your next hike. Bon appetit!
Winter Vegetable Soup
Equipment
- Pot
- Chopping board
- Knife
- Ladle
Ingredients
- 3 tsp Coconut Oil
- 1/2 White onion diced
- 3 Garlic cloves minced
- 400 g Cannellini beans rinsed
- 225 g Parsnip diced
- 300 g Butternut squash diced
- 1 tsp Paprika
- 1 tsp Cumin
- 1 tsp Allspice
- 1/4 tsp Cayenne pepper
- 2 cups Vegetable broth
- Dried cilantro to taste
- Salt and pepper to taste
Instructions
- Heat the coconut oil in the pot
- Add the minced garlic cloves and cook for 2 minutes
- Add the diced parsnip, butternut squash and onion
- Season with paprika, cumin, allspice and cayenne pepper
- Stir to mix the spices with the vegetables
- Cover and cook for 15 minutes
- Add the cannellini beans
- Pour the vegetable broth
- Stir to mix them all and cook for 15 minutes uncovered
- Serve in the insulated food flask
- Add salt, pepper and dried cilantro to taste
Notes
Final Thoughts On The Winter Vegetable Soup Recipe
Warm, hearty and filling, the winter vegetable soup is perfect for a winter hike. Easy to prepare, it requires few ingredients and a big pan or pot, and this soup can also be your meal for the week.
What is your version of the winter vegetable soup? Let me know in the comments.
Liked this recipe? Pin it to your soup ideas board!
