Soups are the perfect meal — they’re packed full of nutritious ingredients, quick, easy, and great when you’re on a budget. Packed full of nutrient-dense foods and spices, each spoonful is better than the last. Get creative, using low calorie, full flavor ingredients today!
Vegetable Bean Soup
Prep Time
5 mins
Cook Time
20 mins
Total Time
25 mins
Calories: 170 kcal
Ingredients
- 1 onion diced
- 3 cloves of garlic minced
- 3 carrots
- 1 stalk of celery
- Can of rinsed cannellini beans
- 500 grams of chopped kale
- 1.5 L low-sodium vegetable stock
- 1 tsp paprika
- 1 tsp cumin
Instructions
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Add all of the ingredients into a large pot and bring to a boil.
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Simmer for 20 minutes and serve.
Chicken and Rice Soup
Prep Time
5 mins
Cook Time
20 mins
Total Time
25 mins
Calories: 225 kcal
Ingredients
- ½ a cooked chicken breast
- ¼ tbsp olive oil
- ¼ cup diced onion
- ¼ cup diced carrot
- ¼ cup diced celery
- ½ cup low sodium vegetable broth
- ½ cup water
- ¼ cup cooked brown rice
- ½ tsp paprika
- Handful of chopped fresh herbs cilantro is a great choice
- Salt and pepper to taste
Instructions
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In a saucepan, heat the olive oil before adding the onion, celery, carrot, and paprika.
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After 5 minutes, add the broth and water, as well as salt and pepper. Simmer for 10 minutes.
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Shred the chicken breast and add to the pot, as well as the rice and fresh herbs. Simmer for an additional 5 minutes and then serve.
Ramen Soup
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
Calories: 220 kcal
Ingredients
- 60 grams of Ramen
- 1 sachet of miso soup
- 40 grams of shredded carrot
- 40 grams of shiitake mushroom
- 50 grams of thinly sliced cabbage
- 10 grams thinly sliced chili
- 1 tsp grated ginger root
- Handful of beansprouts and cilantro to garnish
- Dash of fish sauce
- Dash of soy sauce
Instructions
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Cook the noodles as directed on the packet.
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Add the miso soup contents to 500 ml of boiling water. Next, add the fish sauce, soy sauce, and ginger.
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Drop in the carrots, chili, cabbage, and mushroom, cooking for an additional 1-2 minutes.
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Drain noodles, place in the bottom of a bowl, then pour the soup contents over top. Garnish with beansprouts and cilantro.
Spicy Tomato Dal
Prep Time
5 mins
Cook Time
25 mins
Total Time
30 mins
Calories: 250 kcal
Ingredients
- 400 grams chopped tomatoes
- 60 grams red onion
- 25 grams lentils
- 10 grams coriander leaves
- 1 clove of garlic minced
- ½ tsp olive oil
- ½ tsp of each: cumin chili flakes, turmeric
- Salt and pepper to taste
Instructions
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Heat oil before adding red onion, cooking until translucent.
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Stir in spices and cook for an additional minute.
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Add minced garlic, tomatoes, and lentils. Add 500 ml of water, cooking until lentils are cooked (approximately half an hour).
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Season and garnish with coriander.
Hearty Bean Soup
Prep Time
5 mins
Cook Time
25 mins
Total Time
30 mins
Calories: 180 kcal
Ingredients
- 1 small onion
- 2 cloves of garlic
- 1 cup vegetable stock
- 1 tin of mixed beans washed
- 2 Roma tomatoes chopped
- ½ tsp of each: cumin chili powder, ground coriander, smoked paprika
- 1 tbsp chopped parsley
- 1 tsp olive oil
- Salt and pepper to taste.
Instructions
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Heat oil in a saucepan, cooking onions and garlic for 5 minutes.
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Stir in spices, salt and pepper, then cook for an additional 2 minutes.
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Toss in tomatoes, beans, and vegetable stock. Bring to a boil and simmer for 15 minutes.
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Serve hot — garnish with parsley.
Roasted Red Pepper Soup
Prep Time
5 mins
Cook Time
30 mins
Total Time
35 mins
Calories: 135 kcal
Ingredients
- 1 small onion diced
- 2 cloves of garlic minced
- 2 red peppers
- 2 cups vegetable stock
- 1 cup water
- 1 tsp olive oil
- 3 medium tomatoes chopped
- 1 jalapeno deseeded and chopped
- 1 tsp fresh basil chopped
Instructions
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Preheat grill and roast peppers (approximately 10 minutes).
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In the meantime, heat oil in a saucepan, cooking the onion and garlic.
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Once the peppers have cooled, roughly chop them and add to saucepan, along with jalapeno, stock, water, and basil. Simmer for 15-20 minutes.
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Smooth with an immersion stick blender, garnish with basil.
Leek and Apple Soup
Prep Time
10 mins
Cook Time
35 mins
Total Time
45 mins
Calories: 90 kcal
Ingredients
- 1 leek trimmed, washed and chopped
- 1 small onion diced
- 40 grams of potatoes cubed small
- 1 apple cored and chopped
- 2 cups vegetable stock
- 1 cup water
- 1 tsp cumin
- ½ tsp olive oil
- Salt and pepper
Instructions
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In a saucepan, heat oil before adding onion, cumin, and leeks.
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Next, add potato and apple cubes, cooking for 5-6 minutes.
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Add stock and water, simmering for 30 minutes. Season, then blend with an immersion stick blender. Serve hot.
Vegetarian Barley Stew
Prep Time
5 mins
Cook Time
50 mins
Total Time
55 mins
Calories: 230 kcal
Ingredients
- 1 small onion diced
- 2 cloves of garlic minced
- 1 leek trimmed, washed and sliced
- 1 stick of celery
- 25 grams barley
- 25 grams lentils
- 1 carrot chopped
- 2 cups vegetable stock
- 1 cup water
- Salt and pepper to taste
- 1 tbsp fresh rosemary
Instructions
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Add stock and water to large saucepan, before adding onion, garlic, leek slices, carrot, and celery. Bring to a boil, simmering for 10 minutes.
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Add barley and lentils, simmering for an additional 40 minutes.
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Season with salt and pepper, then garnish with rosemary.
Minty Fresh Pea Soup
Prep Time
2 mins
Cook Time
13 mins
Total Time
15 mins
Calories: 90 kcal
Ingredients
- 120 grams fresh peas
- 1 small onion diced
- 1 garlic clove minced
- 3 cups vegetable stock
- 3 tbsp mint chopped
- 1 tsp olive oil
- Salt and pepper to taste
Instructions
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Heat out in a saucepan, adding onions and garlic. Cook for 5-6 minutes.
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Add stock, bring to a boil, then a drop in the peas. Cook for an additional 5 minutes.
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Add mint, salt and pepper, cooking for 1-2 minutes.
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Blend until smooth, serve hot.
Flavorful Celery Soup
Prep Time
5 mins
Cook Time
25 mins
Total Time
30 mins
Calories: 50 kcal
Ingredients
- 3 celery stalks chopped
- 1 small onion diced
- 1 small potato cubed
- ½ tsp of each: cumin ground coriander, and paprika
- 1 tsp fresh thyme
- 3 cups vegetable stock
- ½ tsp olive oil
Instructions
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Heat oil, cooking onions until translucent (5-6 minutes).
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Add spices, potato, celery, and stock. Simmer for 15-20 minutes.
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Blitz using a stick blender, garnish with thyme.
