Super Soups

Delicious and healthy soup reccipes, all low in fat and less than 200 calories per serving.

VEGETARIAN CABBAGE SOUP


With less than 150 calories per serving, this healthy warming vegetarian cabbage soup is packed with flavor, texture, and plenty of vegetables cooked in a rich tomato broth.


Prep Time5 mins
Cook Time30 mins
Total Time35 mins
Course: Soup
Cuisine: vegan, vegetarian
Servings: 4
Calories: 146kcal

Ingredients

    1 lb (450 grams) cabbage, shredded
    1 can (14oz/400 grams) diced tomatoes
    1/2 lb (220 grams) cauliflower or potatoes, cut into chunks* (optional)
    4 cups vegetable broth
    2 large carrots, cut into chunks
    2 celery ribs, sliced
    1 large onion, diced
    2 garlic cloves, minced
    3-4 bay leaves
    1 Tbsp olive oil
    1 tsp paprika
    1/2 tsp chili flakes, or according to your taste
    1/2 tsp ground coriander (optional)
    salt & pepper, according to taste

Instructions

    Warm the olive oil in a large pot over medium heat. Once the oil is shimmering, add onion, carrots, celery, garlic, chili flakes, paprika, ground coriander, and bay leaves. Cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes.
    Add the cabbage and give a good stir for about 1 minute.
    Add the cauliflower florets, canned tomatoes, broth and a good pinch of salt.
    Raise the heat and bring the mixture to a boil, then cover the pot, reduce heat and cook gently for 25 minutes.
    When the soup is cooked remove the pot from heat, then remove the bay leaves.
    Blend about 1/3 of the soup with a blender or a stick blender and return it to the pot. Careful, the soup is hot. Try to blend mainly the cauliflower (or the potato chunks, if you use potatoes).
    Taste and season with salt and pepper. (I usually add a pinch of salt at the beginning + 1/2 tsp later. You might need more salt, depending on your vegetable broth and on your personal preferences. See notes)*
    Serve with freshly ground black pepper or a pinch of chili flakes, a drizzle of olive oil. Enjoy!


Nutrition
Calories: 146kcal | Carbohydrates: 25g | Protein: 5g | Fat: 4g | Saturated Fat: 1g | Sodium: 117mg | Potassium: 846mg | Fiber: 9g | Sugar: 12g | Vitamin A: 11519IU | Vitamin C: 83mg | Calcium: 125mg | Iron: 2mg

CARROT & GINGER SOUP

Creamy carrot ginger soup

This bowl of golden and creamy goodness is simply delicious, light yet filling, budget-friendly and packed with anti-inflammatory and detox ingredients. Ready in 30 minutes!
Prep Time5 mins
Cook Time25 mins
Total Time30 mins
Calories: 183kcal

Ingredients

  • 1 small onion, sliced
  • 1 tbsp olive oil
  • 1-2 garlic cloves, sliced
  • 2 Tbsp fresh ginger, minced
  • 1 tsp ground turmeric
  • 1 lb carrots, peeled and sliced (450 grams)
  • 2 ½ cups low salt vegetable broth (600 ml)
  • 1/3 cup coconut milk (80 ml)
  • salt & pepper, to taste

Instructions

  1. In a large pot heat the olive oil over medium heat. Add the sliced onion, a good pinch of salt and pepper cook for about 3 minutes, or until the onion starts to soften.
  2. Add the carrots, stir well, and cook for other 5 minutes.
  3. Add ginger, garlic and turmeric, mix well and cook for another minute.
  4. Add broth, coconut milk, and bring to the boil.
  5. Reduce the heat and simmer for about 20 until the carrots are cooked through and soft. Stir occasionally.
  6. Remove the pot from the heat, check the consistency (you might like a thicker or a thinner soup, so you can add or reduce the amount of liquid before blending).
  7. Let cool slightly and transfer to a high-powered blender or blend it with an immersion blender. Blend until smooth, taste, and adjust seasonings.
  8. Serve warm or cold, with ground black pepper, and lemon or lime wedges for an extra zesty flavor if you like. Enjoy it!

Nutrition

Calories: 183kcal | Carbohydrates: 21g | Protein: 3g | Fat: 11g | Saturated Fat: 6g | Sodium: 109mg | Potassium: 616mg | Fiber: 6g | Sugar: 9g | Vitamin A: 25059IU | Vitamin C: 10mg | Calcium: 54mg | Iron: 2mg

CAULIFLOWER CHEESE SOUP

Cauliflower Cheese Soup

This soup is really comforting... quick and easy to make it can be on your table in 30 minutes. If you don't have smoked cheese a good mature cheddar will work well too.

Suitable for Vegetarians

  • Recipe makes: 6 servings
  • Prep time:
    5 mins
  • Cook time: 25 mins
  • Calories: 194
    per serving

Ingredients

  • 30g butter
  • 1 onion
  • 600g cauliflower (1 med head)
  • 250g maris piper potatoes
  • 3 bay leaves, dried
  • 1 chicken or veg stock cube
  • 1L water
  • 100g smoked cheddar, grated
  • ¼ tsp salt
  • ¼ tsp black pepper
  • 1/5 tsp cayenne peper
  • 6 tsp soured cream
  • 2 garlic cloves

Method

  1. Peel and dice the potato into 2cm chunks, peel and crush the garlic, peel and finely dice the onion, break the cauliflower into florets.
  2. Melt the butter in a large heavy bottomed pan on a low/medium heat (you'll need one with a lid). Add all the vegetables, the bay leaves and season with salt and pepper - saute with the lid on for 5-7 minutes, stirring a couple of times.
  3. Make the stock cube up to 1 litre with boiling water and add to the pan. Allow to simmer for 10-12 minutes until the potatoes and cauliflower are just tender.
  4. Take off the heat, remove the bay leaves, and blend with a stick blender. You'll need to do this for a good 5 minutes until smooth. Put back on a very low heat, taste and adjust the seasoning if necessary.
  5. Add the cheese a small handful at a time and stir through. Once the cheese has melted and combined.
  6. Serve the soup with a tsp of sour cream and a sprinkle of cayenne pepper.

 Sprinkle on some chilli flakes as a garnish if you want to give it a bit of a kick.

 

Substitute a vegetable stock cube, use non-dairy butter and cheese, and leave out the sour cream to make this recipe vegan.

Nutrition information per serving
Calories (kcal) 194
Carbohydrate (g) 12.8
Fat (g) 11.9
Protein (g) 9.1
Fibre (g) 2.6
Alcohol (g) 0.0
Fruit & Veg 1.8
Nutrient Percentage
Carbohydrate 47.9
Protein 36.5
Fat 107.2
Alcohol  

CHICKEN & VEGETABLE SOUP

Chicken & Vegetable Soup Recipe

If you’re a soup person you’ll love this hearty chicken and vegetable soup, you might love it even more as it’s less than 50 calories per serving! Soups are a great lunch time meal as they fill you up and this one in particular is very low in fat too. Couple with a slice of wholemeal bread and butter if you have the calories spare!

  • Recipe makes: 6 servings
  • Prep time:
    10 mins
  • Cook time: 30 mins
  • Calories: 46
    per serving

Ingredients

  • 2 chicken stock cubes
  • 1 medium onion
  • 56g parsnip
  • 3 carrots
  • 1 medium sweet potato

Method

  1. Boil the chicken carcass in boiling water for about 20 mins.
  2. Meanwhile peel and chop the onion, parsnips, carrots and sweet potato.
  3. Sieve the chicken carcass and retain the now stock water and throw away the chicken remains.
  4. Add the vegetables to the chicken stock.
  5. You may need to add some more boiling water and simmer for 30 mins.
  6. Add salt and pepper to taste, blend and enjoy.

This is a good recipe if you have had a roast chicken and want to use the carcass. If not, just use chicken stock instead. This recipe method assumes you are using a chicken carcass to make the stock. Fills you up and very low in cals!

Nutrition information per serving
Calories (kcal) 46
Carbohydrate (g) 10.2
Fat (g) 0.6
Protein (g) 1.3
Fibre (g) 2.1
Alcohol (g) 0.0
Fruit & Veg 1.2

Nutrient Percentage
Carbohydrate 38.4
Protein 5
Fat 5.6
Alcohol 0

 

LEEK & POTATO SOUP

Leek & Potato Soup Recipe

Leek and Potato Soup is a firm favourite, and it's quicker and easier to make than you'd think! It will also keep for a week or so in the fridge, so it's a perfect lunch batch cook recipe.

Includes substitutions to make the recipe suitable for vegans.

  • Recipe makes: 6 servings
  • Prep time:
    10 mins
  • Cook time: 35 mins
  • Calories: 187
    per serving

Ingredients

  • 1 onion
  • 500g white potatoes
  • 4 leeks
  • 1 tbsp sunflower oil
  • 10g butter
  • 1 stock cube, chicken
  • 1 pint water
  • 300ml semi skimmed milk
  • 2 tbsp creme fraiche, half fat
  • ¼ tsp salt

¼ tsp white pepper

Method

  • Peel and finely dice the onions, peel and small cube the potatoes, top and tail and wash the leeks, then slice finely. Reserve a few slices of leek to garnish.
  • In a large heavy bottomed pan (you'll need one with a lid) heat the oil and butter over a low-medium heat and gently fry the onion - you want it to start to go translucent, but not browned.After 2-3 minutes add the leeks and season with salt and pepper (black is fine, but white pepper if you have it - it helps to keep the colour of the soup).
  • Sauté for 5-7 minutes, stirring a few times to ensure the leeks don't catch on the bottom of the pan. You don't want them to cook too long as they'll start to lose a bit of their colour and melow in favour.
  • Add the potato cubes to the pan, stir to thoroughly to coat, pop the lid on the pan and turn down to a low setting. Allow to cook for another 7-10 minutes, stirring once or twice to ensure they don't catch.
  • Make the stock cube up to 500ml with boiling water (you can substitute a vegetable stock cube if you'd like). Once the potatoes are tender add half the stock to the pan with the milk and stir. Allow to simmer for 5 minutes.
  • Take the pan off the heat and add the crème fraiche. Stir, and then blend in the pan with a stick blender until your preferred consistency (add more of the stock at this stage if the soup is too thick). Have a taste to check the seasoning, add a little more salt and pepper if necessary.
  • Put the pan back on the hob and simmer for a couple of minutes until the soup is piping hot again. Serve with a few slices of leek and a grind of black pepper. For a bit of a cheffy twist, and if you have the calories, you can also swirl a tsp of cream through before garnishing.
     


Add a crusty roll for around 150 calories.

To make this soup suitable for vegans use a vegetable stock cube, and non-dairy milk and crème fraiche alternatives (we find oat milk works best for this as it doesn't have a strong flavour of its own).

Nutrition information per serving
Calories (kcal) 187
Carbohydrate (g) 24.7
Fat (g) 6.9
Protein (g) 7.0
Fibre (g) 5.7
Alcohol (g) 0.0
Fruit & Veg 1.9
Nutrient Percentage
Carbohydrate 92.7
Protein 28.1
Fat 61.9
Alcohol