My mission is to empower others to live healthy by making simple and healthy lifestyle choices. Being a certified personal trainer, motivational speaker and leading lifestyle expert, I have encouraged thousands to think and eat healthy, feel beautiful and strong, workout and be active.

A simple and perhaps one of the easiest ways to fulfil your daily dietary requirement for balanced nutrition is to add soup in your diet. It is difficult to underestimate the benefits of soups for health. Soup can be a nutrition powerhouse, packed with fluids, carbohydrates, protein, vitamins, minerals, fibre and antioxidants; they can make you feel better, lighter and lose weight!

Research has shown that people who eat soup regularly lose weight fast and stay healthy. One everyday bowl of soup can make any diet healthier and more efficient. Soups retain the nutritional value of the ingredients; hence they can give you energy for the day and provide you with the nutrient package your body needs.

Besides, soups are naturally healing, it is not a myth. Soup and broth are known to boost your immune system, no wonder why, it is recommended to drink hot soup/ broth if you are suffering from cold.

In addition to all these benefits, soups can be cooked easily, which in today’s life is truly a blessing because we are all so busy; you can store them for more than a week, just freeze and reheat any time. It would be a perfect healthy meal for you and your family.

In this book I bring to you ‘My Soup Story’, share some of my secrets, disclose my candid relationship with these yummy bowls of goodness, give you amazing recipes of healthy, tasty and nutritious soups, which you can cook easily in no time. The recipes have been handpicked from around the globe to ensure you get the maximum benefit. To top up, I have also planned a little surprise for you at the end of the book but wait till you get there. So have a read, try the recipes and Enjoy!!!

It all started when I was growing up as a kid. Growing up as an army officer’s daughter, soups always formed an important part of our food. At that stage, who cared about the nutritional value or goodness in them, it was all about satisfying the taste buds. Some of my favourite soups at the time were the tomato soup, chicken sweet corn soup and vegetable soup. In addition, mum made other amazing soups and the family thoroughly enjoyed them.

In my late teens and early twenties began my own journey of exploring the world, getting a lot of international exposure being an Air Hostess, Model and Actress. I lived in big cities and traveled across Europe and USA. I opened to international tastes and a typical meal was always preceded by a yummy hot bowl of soup. Soups helped me keep in shape, feel light and energetic, kept my skin glowing and I just loved the taste. I had a BIG CRUSH on soups.

Fast forward a few years later, after three full term pregnancies and child births, I looked nothing like my previous self. At one stage, I had put on an extra 30 kilos of weight, I also had my tryst with gestational diabetes, went through post-natal depression, husband used to work long hours, I was constantly overworked as a mother taking care of babies and my energy levels plummeted. Having a sweet tooth did not help either, I ended up binging on unhealthy food.

Whenever someone is in that situation, the body mechanisms react accordingly. High levels of the steroid-cortisol are produced, stress related hormones cascade through your body creating imbalance and scar your mental and physical well-being. Your will power reduces, you give in to temptation easily, mood swings are common, and it could be a dark place for anyone to be in – I needed some light.

I had completely lost track of what to eat, when to eat and how much to eat and totally forgot how to take care of myself. For years now, I had been fat, down and low and hardly remember having any soups, in other words I had BROKEN-UP my relationship with Soups.

Tomato Soup

The Fibre, potassium, vitamin A, vitamin C, and choline content in tomatoes all have great benefits, help in boosting immunity, promote heart health and weight loss. Use ripe and juicy tomatoes to make the tastiest tomato soup you’ll ever experience.

Preparation time: 25 minutes

Serves: 6

Ingredients:

  • 1 teaspoon of butter
  • 2 teaspoons of olive oil
  • 5-6 medium sized fresh tomatoes
  • 1 carrot
  • ½ small beetroot
  • 4 florets of broccoli (or cauliflower can be used)
  • 1 medium size potato.
  • 1 medium onion, chopped
  • 4 cloves of garlic
  • 1 -2 sticks of celery (optional)
  • 1/4 tsp cumin powder
  • 1/4 tsp garam masala
  • 1tsp coriander powder
  • 2-3 cups of water (you can vary this for thickness as per your taste)
  • ½ teaspoon of salt (add to taste)
  • 1 teaspoon of pepper
  • 1/4 cup milk

 Method:

  • Heat butter and olive oil together in a pressure cooker – medium heat.
  • Add chopped garlic, sliced onion and let it turn light brown
  • Then add tomatoes, carrot, celery, beetroot, broccoli and potato
  • Add cumin powder, garam masala, coriander powder, salt and pepper to taste
  • Close the lid and cook for 15 – 20 minutes (10 minutes on slow flame after the steam releases / 1st whistle)
  • Let it cool for some time
  • Blend the soup into a smooth puree (I use a hand bender)
  • Heat soup on low flame again, then add water, add ¼ cup milk, sprinkle freshly ground pepper and mint to taste and serve.
  • Be careful if you enjoy it piping hot! 💚

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

103cal

14 g

2.8 g

4 g

3.2 g

4 g

Chicken Sweet Corn Soup

Packed with nutrients for healthy bones, skin, hair and nails, this soup is best prepared with selenium and zinc-rich chicken stock freshly made at home. This yummy soup is one of the family favorites.  

Preparation time: 20 minutes

Servings: 6

Ingredients:

  • 700 g sweet corn kernels, fresh or frozen
  • 400 g chicken boneless, boiled/ roasted, shredded (optional)
  • 1 small red-skinned potato, peeled, boiled and mashed
  • 1 small onion, finely chopped
  • 4 garlic cloves, minced
  • 2-inch piece ginger, minced
  • 1 capsicum, finely diced
  • 2 eggs, lightly beaten
  • 2 l chicken stock
  • 2-3 green/ red chillies, chopped (soak in about 100 ml vinegar)
  • 2 sprigs curry leaves
  • 2 limes
  • 1 teaspoon butter
  • 1 teaspoon soya sauce
  • 2 tablespoons multigrain flour
  • 1 cup water
  • Freshly ground black pepper, to taste
  • salt and pepper, to taste

 Method:

  1.          Take half the corn and half cup water and blend it to smooth puree, keep it aside
  2.          Heat butter in a pot on a medium heat
  3.          Add onion and garlic and sauté for 1-2 minutes
  4.          Add vegetable/chicken stock, ginger, curry leaves and salt (to taste). Bring it to a boil, then add the corn puree, remaining corns, chicken, mashed potato and cook for 5-7 minutes
  5.          Mix the flour in half cup water to make a smooth slurry and slowly add to the soup to thicken it, stirring continuously
  6.          Then add the lightly beaten eggs to the soup slowly, stirring continuously until you see white ribbons being formed. Mix in the soya sauce and let it simmer for another 2-3 minutes
  7.          Turn off the flame, sprinkle with capsicum and black pepper and ladle into bowls
  8.          Serve with a squeeze of lime and chilly vinegar or hot sauce

 Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

396cal

45 g

9.8g

36g

5 g

9g

Winter Vegetable soupA versatile low-calorie soup recipe that can be adapted to whatever seasonal veggies you have and can be used up from your fridge. Prefer using fresh local produce instead of canned veggies.

Preparation time: 30 minutes

Serves: 6

Ingredients:

  • Turnips – 2 small, cut into dices
  • Beans – 200 grams, chopped
  • ½ medium Cauliflower – chopped in small pieces
  • Tomatoes medium sized – 1-2, chopped
  • Corn kernels – ¼ cup
  • Peas – ¼ cup
  • Carrots – 2, diced
  • 1l Vegetable Stock/water
  • Salt (to taste)
  • Pepper (to taste)
  • Spring onions – 1 small, finely chopped
  • Light Cheese, grated – 1 tablespoon (optional)

Method:

  • In a pressure cooker boil 500 ml vegetable stock/water, add turnip, tomatoes, corns, cauliflower and cook them nicely (5-7 minutes after the steam releases/ 1st whistle)
  • Use a blender or hand blend it into a nice smooth puree.
  • Put the puree again on flame and add all the remaining vegetable stock/water, other vegetables, cook them until they are tender (it takes approximately 10-12 minutes).
  • Remove from fire, add cheese (optional) and sprinkle with garnish of choice
  • Serve hot and enjoy! 

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

75cal

15.3 g

1 g

4.8 g

4.5g

4 g

One day we visited a friend for dinner, and she had made an amazing vegetable soup. It made me feel nostalgic and reminded me of the times my mum used to give me the same soup, whenever I would fall sick. It brought back fond childhood memories, how in peak winters, I would immediately feel better and comforted as the healing broth would warm up my body and soothe my inside. At that moment in my friend’s house, I felt it was ‘food for the soul’ and acted like a brake on the torrent of stress-related hormones that had been tormenting me for years.

I was instantly attracted to my newly found comfort food i.e. SOUPS as they started making me feel at ease due to the association I made with my mum every time I had them. It gave me distinctive pleasure, was healthy, delicious and satisfying, produced a relaxed emotional state and every time I felt connected with my mum who was overseas at the time, thousands of miles away.

Understanding the concept of comfort food is very important, I emphasize that comfort food does not have be stereo-typically energy dense, high fat or sugar or in other words ‘junk food’. It may be sometimes characterized by its high caloric nature or high carbohydrate level, but the preparation, the sentimental value and nostalgia associated may be completely different and specific for every individual.

Comfort food is comforting because it provides psychological comfort, sometimes only temporary. If it is comforting, is it always good?

Comfort food is not about menu selection, but mindset. No one will stop you from having your own ideas about what comfort food is best for you. Think for a moment about what is your ‘COMFORT FOOD’

I believe, I chose wisely, SOUPS helped me to curb my mindless emotional eating, tame stress, eat healthy without depriving myself, fight food boredom yet provided staple, enjoyable hearty meals and a little taste of home.

Pumpkin Soup

Pumpkin is a proven tonic for the brain, feel nice and warm on a cold winter evening with this piping hot bowl of goodness.

Preparation time: 20 minutes

Serves: 4

Ingredients:

  • 750 grams pumpkin, cut in cubes
  • 2 carrots, sliced
  • 1 large onion, chopped
  • 1 potato, chopped
  • 4 cloves of garlic
  • 1 tablespoon of olive oil
  • 1 teaspoon of cumin powder
  • 1 teaspoon of turmeric
  • 1 teaspoon of freshly ground pepper
  • ½ teaspoon cayenne pepper/ red chilli powder
  • 1.5l vegetable stock/ water
  • ½ cup milk
  • Salt to taste
  • Pinch of dried fenugreek leaves (kasuri methi)
  • Pinch of chilli flakes (optional)

Method:

  1. In a pressure cooker, pour olive oil and sauté the onion and garlic until it turns golden brown.
  2. Add cumin powder, turmeric, pumpkin, carrots and potato and give it a nice stir to coat all the vegetables, then add in the stock/ water.
  3. Close the lid and cook it for 10 minutes (until the steam releases/ 1st whistle), let it rest and open the lid when safe to do so.
  4. Then use a hand blender to mash/ blend the soup into a smooth puree
  5. Add milk, water, salt, cayenne pepper, ground black pepper and mix well while heating on low flame for another 2 minutes
  6. Garnish with a sprinkle of ground pepper, chilli flakes and fenugreek leaves
  7. Serve warm and enjoy

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

172cal

29 g

5 g

5 g

4 g

10 g

Spiced Carrot Soup

Carrots are an abundant source of beta-carotene and are low in calories, making this a great recipe for weight loss, rich in antioxidants, and very beneficial for the eyes and brain.

Preparation time: 25 minutes

Serves: 6

Ingredients:

  • 8 -10 medium carrots, chopped
  • 4 celery stalks
  • 1 teaspoon of Garam Masala
  • 1 teaspoon of coriander powder
  • 1 teaspoon of cumin powder
  • 1 teaspoon turmeric
  • 1 medium onion, chopped
  • 5 cloves of garlic (peeled and crushed)
  • 1.5l vegetable stock/ water
  • 2 tablespoons of Olive oil
  • 1 tablespoon of lemon juice
  • Salt to taste

Method:

  1. Take a large saucepan, heat the oil, and add garlic and onion.
  2. Stir for 1 minute and add carrots, celery and garam masala, coriander powder, cumin powder, turmeric, and salt.
  3. Cook for 10 minutes and stir in the vegetable stock/ broth.
  4. Reduce the heat and simmer until the vegetables turn soft.
  5. Remove from the heat and let it stand for 10 minutes.
  6. Transfer the soup into the blender or use a hand blender to make a smooth puree, then pour the puree into the pan.
  7. Simmer it on medium flame and serve hot.
  8. Garnish with a drizzle of olive oil, sprig of coriander, or parsley, and enjoy!

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

125cal

19g

7 g

4 g

4 g

6 g

Quick Tomato Basil Soup

This vegetarian soup is full of all the benefits of tomato soup along with the added benefits of antioxidant rich basil that works as an anti-inflammatory and promotes gut health while enhancing the flavor

Preparation time: 15 minutes

Serves: 4

Ingredients:

  • 700 g diced tomatoes
  • 1 onion, diced
  • 2 garlic cloves, minced
  • 50 g fresh basil, chopped
  • 1 tablespoon olive oil
  • 1l vegetable stock/ water
  • 1 teaspoon balsamic vinegar
  • 100 ml half and half (milk and light cream)
  • 2 tablespoons basil pesto
  • Salt, pepper, to taste

Method:

  1. Preheat oil in a pot over medium heat. Add garlic, onion and cook for about 2-3 minutes till they are translucent.
  2. Add tomatoes, stock, salt and pepper, bring everything to a boil.
  3. Reduce the heat to low and add basil and vinegar, stir to combine. Puree the soup with a blender.
  4. Add half and half and cook for 1 minute more.
  5. Mix in the basil pesto.
  6. Serve hot and enjoy!

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

176cal

11g

10g

2g

4g

6 g

Simple Asparagus Soup

A green and super-tasty vegetable soup with a few simple ingredients. It’s low in calories, naturally detoxifying and a great source of nutrients, including fibre, folate and vitamins A, C, E and K.

Preparation time: 30 minutes

Serves: 6

Ingredients:

  • 2 bunches of asparagus, cut in half, woody ends removed (approx. 900 g)
  • 5 garlic cloves, crushed
  • 2 tablespoons coconut oil
  • 1 white onion, diced
  • 1/2 teaspoon thyme, dried
  • 1 l vegetable stock/ water
  • Salt, pepper, to taste

Method:

  1. Preheat oil in a pot over medium heat.
  2. Add onion and garlic into the pot and cook until brown for approximately 5 minutes, stirring from time to time.
  3. Add stock and cook for 2-3 minutes, then add asparagus and thyme.
  4. Bring everything to a boil and reduce the heat to low. Cook covered for 15-20 minutes.
  5. Puree the soup with a food processor or hand blender.
  6. Serve warm and enjoy.

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

116cal

10g

7g

4g

5g

3 g

Lemony Lentil Soup

The yummy soup is rich in iron, fiber, and folate supplemented with a good serving of vitamin C through the lemon, it provides an excellent source of protein.

Preparation time: 25 minutes

Serves: 4

Ingredients:

  • 200 g red lentils, rinsed
  • 1 onion, diced
  • 2 carrots, diced
  • 5 garlic cloves, minced
  • 1 tablespoon olive oil
  • 1.5 l vegetable stock/ water
  • 1 cup corn kernels
  • 2 teaspoons ground cumin
  • 1 teaspoon curry powder
  • 1 lemon, zested and juiced
  • Sea salt, black pepper, to taste

Method:

  1. Preheat oil in a pot over medium heat. Add garlic and cook for 1 minute. Add onion and carrots, cook for another 5 minutes, stirring from time to time.
  2. Add vegetable stock, corn, lentils, cumin and curry powder, mix well to combine. Bring to a boil, cover and cook for 15 minutes.
  3. Pour soup into a blender and process until smooth (you can use a hand blender too). Return soup to the pot, add lemon zest and juice, mix to combine.
  4. Season with salt and pepper. Garnish as per your choice. Serve warm.

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

225cal

28g

5 g

16g

10 g

4 g

Spicy Cabbage Soup

This tasty soup is great to help with weight loss, it is also a rich source of vitamin C and K, helps in digestion and may keep inflammation in check.

Preparation time: 30 minutes

Serves: 4

Ingredients:

  • 1 green cabbage, chopped
  • 1 white onion, diced
  • 1 carrot, diced
  • 1 stalk celery, diced
  • 1 large potato, small diced
  • 1 large red pepper, diced
  • 200 g baby spinach (optional)
  • 1 green chilli
  • 5 garlic cloves, minced
  • 1 tablespoon olive oil
  • 1.5 l vegetable stock/ water
  • 1 1/2 teaspoons ground cumin
  • ½ teaspoon cayenne pepper (red chilli powder)
  • Salt, pepper, to taste 

Method:

  1. Preheat oil in a pot over medium heat. Add onion, garlic and cook for about 5 minutes.
  2. Add carrots, celery, potatoes, red pepper, cabbage, stock, cumin, chilli and cayenne pepper to the pot, season with salt and pepper.
  3. Bring everything to a boil and reduce the heat to low. Cook for about 25 minutes.
  4. Add spinach and stir well to combine. Serve.

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

198cal

36g

4g

10g

13 g

10 g

A low-calorie mouthwatering delight that is easily prepared yet packed with vitamins, supports healthy digestion and sweet potatoes provide beta-carotene for eye health

Preparation time: 20 minutes

Serves: 4

Ingredients:

  • 500 g sweet potato, peeled and cubed
  • 1 onion, chopped
  • 2 garlic cloves, chopped
  • 1 tablespoon fresh ginger, chopped
  • 1 stalk lemongrass, sliced
  • 1 tablespoon lemon juice
  • 1 l vegetable stock/ water
  • 1/2 teaspoon hot sauce (red chilli sauce)
  • ½ teaspoon turmeric
  • 1/2 tablespoon chopped coriander
  • Salt, pepper, to taste

Method:

  1. In a pressure cooker add stock/ water, sweet potato, onion, garlic, ginger, turmeric and lemongrass.
  2. Cover with the lid and cook for about 10-15 minutes after the first whistle (until sweet potatoes are tender).
  3. Puree the soup with a blender, season with salt and pepper.
  4. Mix in the hot sauce, coriander and lemon juice. Garnish as per your choice.
  5. Serve and enjoy

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

125cal

29g

0 g

2g

4 g

7g

Lentil Hot Pot

This soup is another yummy take on the traditional Indian dal packed with health promoting polyphenols and variety of vegetables that is great for a light, delicious, nutrient rich meal.

Preparation time: 50 minutes

Servings: 6

Ingredients:

  • 150 g brown lentils, rinsed and picked over
  • 1 1/2 cups diced zucchini
  • 3 cups diced tomatoes
  • 200 g chopped kale or spinach
  • 2 carrots, diced
  • 2 yellow onions, diced
  • 1 tablespoon fresh lemon juice
  • 1.5 L vegetable stock/ water
  • 1 1/2 teaspoons dried basil
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried thyme
  • 1 1/2 tablespoons minced garlic
  • 2 tablespoons olive oil
  • Parmesan cheese (optional)
  • Salt and ground black pepper, to taste

Method:

  1. Heat olive oil in a pot on a medium-high heat.
  2. Add carrots, onions and sauté for 2 minutes.
  3. Add garlic and sauté for 2 more minutes.
  4. Add vegetable stock/ water, tomatoes, lentils, basil, oregano, thyme, salt and pepper (to taste), bring to a boil, reduce heat to medium-low, cover and cook stirring for 35 minutes.
  5. Add zucchini and cook for 8 more minutes.
  6. Add kale/ spinach and cook for another 2-3 minutes
  7. Add lemon juice and optionally adjust thickness as per your preference by adding water. 
  8. Pour in serving bowls and enjoy (serve with parmesan cheese and more spinach – optional) 

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

212cal

35 g

13 g

11 g

9 g

9 g

Somewhere deep down in my heart I knew that life has a lot to give and I owe this to the universe, my family and myself to be able to give back. Counting your blessings goes a long way, I decided to bounce back. Eating healthy and working out regularly changes the whole chemistry of your body. I started by giving myself a lot of love, I put in hours of research to understand what works for a human body and pledged to myself that from then on, healthy habits will be a part of my lifestyle forever.

Soup was already my comfort food, so the first thing that naturally came back to me was rediscovering my love for soups. I knew soups would provide me a low-fat and high fibre meal option, in those days I was very calorie conscious, so the amount of vegetables and liquid present in soups helped me to shed off those extra kilos of weight easily and effectively. I realized that Soups with the right ingredients, eaten regularly, can efficiently boost your immune system and work as an anti-inflammatory. Moreover, soups offered an easy way to bulk-up the meals for the entire family and it was great to get all those vegetables and vitamins they provide in our diet.

For a couple of months, I had soup as my dinner literally three times a week. I did not fall sick at all, was looking fitter, felt more energetic and slowly the body started to tone back in shape. I was loving the person I saw in the mirror every day. I started trying more innovative and exotic soups than I had ever done before. Soups had made a massive comeback in my life, they had come back so beautifully, effortlessly, tastefully and in such a benefitting way that I FELL IN LOVE with them.

So here I am, sharing my story of this love, my SOUP STORY with you. The collection of soups presented in this book are my best picks for you (my family’s favourites are also included). They have helped me to jump-start my journey to lifelong fitness and my endeavor is to help you begin yours.

Green Detox Soup

This detoxifying soup is a source of vitamins A, C, E, K, B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium among other nutrients. It also supports skin and eye health, absorption of nutrients and helps boost the immune system.

Preparation time: 10 minutes

Serves: 2

Ingredients:

  • 1 large avocado
  • 200 g fresh spinach/baby spinach
  • 1 zucchini small, chopped
  • 1 shallot, chopped
  • 1 garlic clove
  • 2 tablespoons chia seeds (soaked for at least 30 minutes)
  • 1 rosemary sprig, chopped
  • 1 tablespoon olive oil
  • 1 tablespoon apple cider vinegar
  • 250 ml coconut milk
  • 1 tablespoon nutritional yeast (optional)
  • Salt, pepper, to taste

Method:

  1. Add all the ingredients (except chia seeds) to a blender and process until smooth.
  2. Pour the soup into a saucepan and heat slightly until warm. Add soaked chia seeds, stir well. Garnish as per your choice.
  3. Season to taste and serve

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

325cal

25g

20g

11g

14g

5 g

Gazpacho

This easy to prepare traditional Italian cold soup is known to prevent colds, fight hypertension, helps to lose weight, hydrates the body, slows ageing, build up body’s defense, and has many more benefits.

Preparation time: 10 minutes

Serves: 4

Ingredients:

  • 3 tomatoes, chopped
  • 1 cucumber, quartered
  • 1 bell pepper, cut into chunks
  • 1 red onion, peeled, quartered
  • 1 garlic clove, chopped
  • 400 ml water
  • 4 tablespoon olive oil
  • 2 tablespoons lime juice
  • Himalayan Black Salt, to taste
  • Freshly ground black pepper, to taste 

Method:

  1. Add all the ingredients to a blender and process until smooth.
  2. Cover and refrigerate before serving. Season to taste

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

198cal

12g

15g

2g

3 g

7 g

Tofu Miso Soup

An easily prepared Japanese broth full of taste, it is known to increase your immune function, help in digestion and cleanse your body.

Preparation time: 10 minutes

Serves: 4

Ingredients:

  • 300 g tofu, cubed
  • 2 heads Bok Choy
  • 2 carrot, julienned
  • 2 celery stalks, diced
  • 1/2 head broccoli, chopped
  • 12 shiitake mushrooms, sliced
  • 4 tablespoons miso paste
  • 1 l water
  • 2 tablespoons seaweed
  • 2 tablespoons fresh ginger, diced
  • 1 bunch spring onions, sliced 

Method:

  1. Mix about 100 ml water and miso paste in a bowl and keep aside.
  2. Add 900 ml water to a saucepan and bring to a boil. Add onions, ginger and seaweed and cook for about 2 minutes.
  3. Add broccoli and mushrooms and cook for 4 minutes more.
  4. Add carrots, bok choy, celery and tofu and cook for about 3-4 minutes more.
  5. Add miso paste mixture, stir to combine, garnish with spring onions and serve

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

192cal

24g

6g

18g

11.7 g

13 g

Butternut Squash and Red Lentil Soup

Lip-smacking delicious! Additionally, it has other potential health benefits, including weight loss, improved digestion, healthy pregnancy outcomes and lower blood pressure to name a few.

Preparation time: 40 minutes

Serves: 6

Ingredients:

  • 1 onion, diced
  • 1 butternut squash/ pumpkin, cubed
  • 1 cup red lentils, washed
  • 2 tablespoons olive oil
  • 2 teaspoons dried sage
  • 1.5 l vegetable stock/ water
  • Salt, black pepper, to taste 

Method:

  1. Preheat oil in a pressure cooker. Add onions and cook for about 5 minutes.
  2. Add squash and sage, cook for 2 minutes more, stirring from time to time.
  3. Add lentils, stock, salt and pepper and close the lid. Reduce heat to low and cook soup for 20 minutes (until 5 minutes after the steam releases/ 1st whistle).
  4. Adjust seasonings, let cool a little. Pour soup to a blender or a food processor, blend until smooth. I use a hand/ immersion blender. Garnish as per your choice.
  5. Serve

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

171cal

24.1 g

5.1 g

7.5 g

4.6 g

3.1 g

Cucumber Cooler

Cucumber is known to be low in calories and high in nutrients including many important vitamins and minerals. This yummy and cool snack enhanced with yoghurt is rich in antioxidants and could be easily added into any diet.

Preparation time: 10 minutes

Serves: 4

Ingredients:

  • 4 Persian/ Lebanese cucumbers, chopped
  • 1/2 cup ice cubes
  • 100 grams plain Greek yogurt
  • 250 ml cold water
  • 5 ml grapeseed oil
  • 1 teaspoon lemon juice
  • 1 jalapeño, seeded and minced
  • 2 tablespoons mint leaves, chopped
  • Salt, pepper, to taste

Method:

  1. Add cucumbers, water, ice, grapeseed oil, lemon juice, jalapeno and mint to a blender or a food processor and blend until smooth.
  2. Season with salt and pepper, cover and refrigerate for at least 2-3 hours. Serve topped with yogurt

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

53cal

4 g

3.75 g

1.5g

1 g

3g

 

Split Pea SoupThis scrumptious soup contains dietary fibre and antioxidants, helps to reduce inflammation and promote better gut health. It is also a good source of protein and micronutrients.

Preparation time: 40 minutes

Servings: 6

Ingredients:

  • 450 g green split peas (Matar dal), rinsed
  • 2 l water
  • 2 tablespoons vegetable oil
  • 2 celery ribs, chopped
  • 2 carrots, chopped
  • 1 onion, chopped
  • 1 teaspoon marjoram (marva) leaves, or you can alternatively use fresh oregano leaves
  • 1 teaspoon thyme leaves
  • salt and freshly ground pepper, to taste

Method:

  1. Combine split peas and water in a pressure cooker. After first whistle, cook for around 10 minutes. Switch off the flame and let it rest.
  2. Separately heat oil in a pot. Add onions and stir for 1 minute.
  3. Add celery, carrots, marjoram, thyme and cook on a moderate heat for about 8 minutes, stirring occasionally.
  4. Put mixture from the pot into the cooker and simmer on a low heat for another 15 minutes, stirring occasionally.
  5. Add salt and pepper to taste

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

228cal

28g

5 g

13 g

9 g

2 g

Zucchini Watercress Soup

Try this deliciously silky and smooth creation, rich with flavor of peppery watercress and goodness of zucchini, it makes for a yummy, nutrition-dense, antioxidant super soup for you to enjoy.

Preparation time: 25 minutes

Servings: 4

Ingredients:

  • 600 grams zucchini, chopped
  • 225 g watercress, chopped
  • 1 small onion, chopped
  • 1.5 l vegetable stock
  • 1 tablespoon light cream
  • 1 small pinch of saffron threads, crumbled
  • 1 tablespoon extra-virgin olive oil
  • salt and freshly ground pepper, to taste

Method:

  1. Heat extra virgin olive oil in a pot.
  2. Add chopped onion, saffron threads and cook for 5-7 minutes on medium heat, stirring occasionally.
  3. Add zucchini, vegetable stock. Bring to a simmer and cook for 10 minutes on a low heat.
  4. Add watercress and cook for 5 more minutes.
  5. Add light cream and pass through a blender or use a hand blender to puree until smooth.
  6. Add salt and pepper to taste.
  7. Once ready to serve, warm soup and enjoy!

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

104cal

15g

5 g

4 g

2 g

6 g

Carrot and Red Lentil Soup

You would be surprised to see how well the lentils, carrots and yoghurt blend together in this pleasant and healthful recipe which is absolutely nourishing and soothing.

Preparation time: 30 minutes

Serves: 4

Ingredients:

  • 200 g dried red lentils
  • 2 carrots, chopped
  • 1 onion, chopped
  • 1 tablespoon olive oil
  • 1.5 l vegetable stock/ water
  • 250 g natural yogurt
  • 1 tablespoon lemon juice
  • 1 garlic clove, grated
  • Salt, pepper, to taste 

Method:

  1. Preheat oil in a pot over medium heat. Add onion, garlic to the pot, cook for 1-2 minutes.
  2. Add lentils and stir well to coat the lentils with oil.
  3. Add stock, carrot and yogurt, bring everything to a boil. Simmer for 20-25 minutes, season with salt and pepper.
  4. Puree the soup with a blender and serve topped with lemon juice and garnish as per your choice

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

293cal

29g

9g

16 g

8 g

4 g

Kale Soup

Packed with powerful antioxidants and important vitamins this soup is great for boosting the immune system and reducing risk of inflammation and chronic illness. It is also super tasty!

Preparation time: 25 minutes

Serves: 4

Ingredients:

  • 400 g Cannellini beans, rinsed, boiled and drained
  • 1 bunch kale, chopped
  • 1/2 onion, chopped
  • 1-2 carrots, finely diced
  • 2 celery stalks, chopped
  • 1 leek, sliced
  • 3 garlic cloves, minced
  • 1 tablespoon olive oil
  • 2 teaspoons fresh thyme, chopped
  • 1 l vegetable stock
  • 500 ml water
  • 1 lemon, juiced
  • Salt, pepper, to taste

Method:

  1. Preheat oil in a pot over medium heat. Add onion, celery and leek and cook for about 5-6 minutes.
  2. Add thyme, garlic, salt and pepper and cook for about 1 minute.
  3. Add water, stock and beans and bring everything to a boil. Reduce the heat to low and cook for about 15 minutes, stirring from time to time.
  4. Add carrots and kale, cook for another 3-4 minutes or until kale wilts.
  5. Mix in the lemon juice and serve

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

221cal

36g

6 g

12 g

4 g

4 g

Moroccan Carrot Soup

This is something different for vegetarians with a pleasant Moroccan flavor and cascade of spices that is surely a treat for the taste buds along with the goodness of veggies.

Preparation time: 20 minutes

Serves: 6

Ingredients:

  • 5-6 carrots, peeled, chopped
  • 2 tomatoes, chopped
  • 1.25 l vegetable stock/ broth
  • 200 g natural yogurt
  • 2 tablespoons pepitas, toasted
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground allspice
  • 1/4 teaspoon cayenne pepper
  • ½ teaspoon crushed cashews
  • Handful of fresh coriander
  • 6 tablespoons olive oil
  • Salt, pepper, to taste

Method:

  1. Preheat water in a saucepan over medium heat. Add carrots and tomatoes and cook until tender and let cool slightly.
  2. Add the carrots, tomatoes and broth to a blender and blitz until smooth. Pour the soup to the pot, place over medium heat.
  3. Season the soup with salt and pepper and cook over medium heat for 8-10 minutes.
  4. Add cumin, coriander, cinnamon, allspice and cayenne, stir well to combine.
  5. Serve the soup topped with pepitas, coriander, crushed cashews and drizzle with olive oil

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

236cal

12g

3g

4 g

2 g

4g

Fennel Asparagus Soup

This delectable soup is loaded with Vitamins C, A, E, K B-6, Fibre, potassium, folic acid and phytonutrient content. It is great for heart health, boosting immunity, supporting weight loss, improved digestion and healthier pregnancy. 

Preparation time: 20 minutes

Serves: 4

Ingredients:

  • 450 g asparagus, chopped, woody end removed
  • 1 fennel bulb, chopped
  • 2 l vegetable stock/ broth
  • 100 g fresh basil
  • 1 onion, chopped
  • 3 garlic cloves, minced
  • 1 teaspoon parsley
  • 2 tablespoons olive oil
  • Salt, pepper, to taste 

Method:

  1. Preheat oil in a pot over medium heat. Add onion and fennel and cook for about 5 minutes.
  2. Add garlic and cook for 1 minute. Add broth and cook covered for 10 minutes.
  3. Add asparagus, basil and cook for 3-4 minutes more.
  4. Blend the soup into a smooth puree.
  5. Season with salt and pepper and serve

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

132cal

13g

7g

4g

5 g

5.5 g

Black Bean Soup

Relish this delightfully warming and healthy Indo-Mexican soup and freshen it up with jalapenos, coriander and yoghurt. Enjoy it in lunch with a bowl of rice or just have as a great vegetarian starter.

Preparation time: 30 minutes

Serves: 6

Ingredients:

  • 300 g black beans, rinsed and soaked overnight
  • 1 red onion, chopped
  • 2 garlic cloves, minced
  • 1 tablespoon jalapeños, minced
  • 1.5 l vegetable stock/ water
  • 2 tablespoons olive oil
  • 1 tablespoon tomato paste
  • 1 teaspoon chili powder
  • 1/2 teaspoon cumin
  • 1 bay leaf
  • 1 tablespoon fresh coriander, chopped, for serving
  • Natural yoghurt for topping up
  • Salt, pepper, to taste

Method:

  1. Preheat oil in a pressure cooker. Add onion, cook for about 3-4 minutes.
  2. Add jalapenos and garlic, cook for 2 minutes more. Add tomato paste, salt, pepper, chili powder and cumin, stir well to combine.
  3. Add soaked beans, bay leaf and stock, stir well. Cover with the lid and reduce the heat to low. Cook for about 20 minutes (up to 10 minutes after the steam releases/ 1st whistle)
  4. Turn off the flame and let it rest until safe to open the lid
  5. Pour into bowls and serve topped with coriander and natural yoghurt

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

222cal

34g

5 g

11 g

8g

2 g

Thai Cauliflower Soup

Cauliflower is a natural source of fibre, B-vitamins, antioxidants and phytonutrients. Get your Thai taste-buds into practice in a healthy way, you will love its amazing flavor and texture.

Preparation time: 45 minutes

Serves: 6

Ingredients:

  • 1 large cauliflower, broken into florets
  • 1 onion, diced
  • 4 tablespoons coconut oil, melted
  • 3 tablespoons Thai red curry paste
  • ½ teaspoon lemon zest
  • 600 ml vegetable stock/ water
  • 400 ml light coconut milk
  • ½ teaspoon honey
  • 2 -3 green/ spring onions, chopped
  • 1 tablespoon fresh basil, chopped
  • Freshly ground black pepper, to taste
  • Salt to taste

Method:

  1. Preheat the oven to 180 degrees C.
  2. Spread the cauliflower florets onto a baking sheet and drizzle with oil, season with salt and pepper. Bake for about 30 minutes.
  3. Preheat oil in a pot over medium heat. Add onion and cook for about 3-4 minutes.
  4. Add curry paste and lemon zest and cook for 1 minute more.
  5. Add cauliflower, stock/water, coconut milk, stir to combine and bring everything to a boil.
  6. Reduce the heat to low and cook for 5-10 minutes.
  7. Puree the soup with a blender, stir in the honey and lemon juice
  8. Serve topped with crushed black pepper and basil

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

144cal

12g

10 g

3g

3 g

7 g

Red Beet and Apple Soup

This vibrant soup is a great source of Fibre, folate, manganese, potassium, iron, and vitamin C. It can be associated with numerous health benefits, including improved blood flow, lower blood pressure, and increased exercise performance.

Preparation time: 30 minutes

Serves: 4

Ingredients:

  • 4 beetroots, peeled, diced
  • 1 teaspoon olive oil
  • 1 teaspoon butter
  • 2 green apples, sliced
  • 4 celery stalks, sliced
  • 1 large potato, chopped
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1 l vegetable stock/ water
  • 1 teaspoon fresh thyme
  • 1 teaspoon fresh oregano
  • 1 teaspoon sage
  • 1 green chilli, chopped
  • Salt, pepper, to taste

Method:

  1. Preheat the oil and butter together in a pan.
  2. Add, onion and garlic and cook for about 1 minute. Add beetroot, potato, chilli and thyme and sauté for about 7 minutes.
  3. Add apples and celery and cook for another 3 minutes.
  4. Add stock/ water and bring everything to a boil. Add oregano, sage, salt and pepper. Cook for about 20 minutes.
  5. Puree the soup with a blender.
  6. Season with salt and pepper and serve

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

205cal

40g

4g

5g

9g

18 g

Spinach White Bean Soup

This soup is enticing and wonderfully nutritious, the use of spinach and orzo makes it a well-balanced meal. It is a good source of protein, fibre, folate, iron, magnesium and vitamins. The pasta can be replaced with rice if you like.

Preparation time: 20 minutes

Serves: 6

Ingredients:

  • 400 g cannellini beans, cooked (boiled), rinsed and drained
  • 100 g orzo pasta, uncooked
  • 300 g baby spinach
  • 1 onion, diced
  • 3 garlic cloves, minced
  • 1 tablespoon olive oil
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon dried basil
  • 1.5 l vegetable stock/ water
  • 2 bay leaves
  • 1 lemon, juiced
  • 2 tablespoons fresh parsley, chopped
  • Salt, pepper, to taste

Method:

  1. Preheat oil in a pot over medium heat. Add onion and garlic and cook for about 3-4 minutes. Add basil and thyme and cook for 1 minute more.
  2. Add stock/ water and bay leaves and bring everything to a boil. Add pasta and reduce the heat to low. Cook for about 10-12 minutes.
  3. Add cannellini beans and spinach and cook for about 2 minutes more.
  4. Add parsley and lemon juice, season with salt and pepper. Serve

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

227cal

35g

4 g

14g

7g

3g

Rocket Soup

A super healthy soup that innovatively combines rocket, spinach and coriander making it a rich source of vitamins C, K and A, along with abundant antioxidant content, it is great for eyesight, heart, hair, bones, skin and boosting immunity.

Preparation time: 25 minutes

Serves: 4

Ingredients:

  • 200 g rocket leaves (arugula)
  • 140 g fresh spinach
  • 2 potatoes, medium size, chopped
  • 1 onion, chopped
  • 4 garlic cloves, crushed
  • 1 teaspoon ground turmeric
  • 1/2 teaspoon grated fresh nutmeg
  • 1/4 teaspoon ground allspice
  • 1 l vegetable stock/ water
  • 1 bunch fresh coriander, chopped
  • 2 tablespoons extra-virgin olive oil
  • Salt, pepper, to taste 

Method:

  1. Preheat oil in a pot over medium heat. Add onion and garlic and cook for 2 minutes. Add turmeric, allspice, nutmeg, salt and pepper and cook for another 2 minutes.
  2. Add potato and stock/ water and bring everything to a boil, cook for another 10-12 minutes.
  3. Add coriander, spinach and rocket leaves, stir to combine, turn off the flame and let it rest for 3-4 minutes.
  4. Puree the soup with a blender.
  5. Season with salt and pepper. Serve. Garnish as per your choice

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

188cal

21g

7 g

6g

5 g

3 g

Bulgur, Red Lentil and Spinach Soup

Very nutritious easy to prepare soup and a good source of folate, fibre and protein. It’s packed with vitamins and minerals and may reduce chronic disease risk, promote weight loss and improve digestion and gut health.

Preparation time: 20 minutes

Serves: 4

Ingredients:

  • 200 g spinach
  • 2 onions, chopped
  • 100 g bulgur, rinsed and drained
  • 100 g red lentils, soaked in water for at least 2 hours, drained
  • 1/2 bell pepper, chopped
  • 1/2 teaspoon ground turmeric
  • 1/2 teaspoon ground cumin
  • 1 tablespoon ground ginger
  • 1 tablespoon paprika
  • 1 garlic clove, minced
  • 2 l water
  • 2 tablespoons olive oil
  • Salt, pepper, to taste 

Method:

  1. Preheat oil in a pressure cooker over medium heat. Add onion and garlic and cook for about 3-4 minutes.
  2. Add turmeric, cumin, ginger, paprika, salt and pepper, cook for 1 minute more. Add bulgur, red lentils, water and close the lid. Cook for about 15 minutes (until the steam releases/ 1st whistle), let it rest until safe to open the lid
  3. Add bell pepper and spinach and cook uncovered for another 5 minutes
  4. Adjust seasoning and serve

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

189cal

16g

7 g

14g

7g

4g

Celery Root Soup

This smooth warming soup is a hidden gem that will fill you up with goodness, nutrition and long-lasting energy.  It is a healthy source of fibre, vitamins B6, C and K. It also contains important minerals, such as phosphorus, potassium and manganese.

Preparation time: 25 minutes

Serves: 4

Ingredients:

  • 1 celery root (celeriac), peeled, chopped
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1.5 l vegetable stock/ water
  • 2 tablespoons olive oil
  • 200 ml half and half (milk and light cream)
  • ½ teaspoon ground nutmeg
  • ½ teaspoon dried mint
  • Salt, pepper, to taste

Method:

  1. Preheat oil in a pot over medium heat. Add onion and garlic and cook for about 3-4 minutes.
  2. Add celery, nutmeg and mint, cook for 2 minutes. Then add broth and bring to a boil. Cook for about 20 minutes.
  3. Puree the soup with a blender, season with salt and pepper.
  4. Add half and half and stir well to combine.
  5. Serve warm

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

297cal

20g

18 g

4g

5 g

4 g

Quinoa Vegetable Kale Soup

Greens, vegetables and ancient grains combine to create a nutrient-dense symphony for your taste buds. It is high in protein and contains sufficient amounts of all nine essential amino acids. It is also high in fibre, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and antioxidants.

Preparation time: 40 minutes

Serves: 6

Ingredients:

  • 400 g small white beans, cooked and drained
  • 150 g quinoa, rinsed
  • 200 g seasonal vegetables of choice, chopped
  • 1 onion, chopped
  • 3 carrots, peeled and chopped
  • 2 celery stalks, chopped
  • 600 g tomatoes diced
  • 6 garlic cloves, minced
  • ½ teaspoon dried thyme
  • 2 tablespoons extra virgin olive oil
  • 1 l vegetable stock/ broth
  • 500 ml water
  • 2 bay leaves
  • 150 g fresh kale, chopped
  • 2 teaspoons lemon juice
  • Salt, pepper, to taste 

Method:

  1. Preheat oil in a pot over medium heat. Add seasonal vegetables, onion, carrot, celery, salt and pepper. Cook for about 6 minutes.
  2. Add garlic and thyme and cook for about 1 minute more. Add tomatoes and stir well to combine.
  3. Add quinoa, stock/broth, water, bay leaves, salt and pepper. Bring to a boil and reduce the heat to low. Cook covered for about 25 minutes.
  4. Add beans and kale, cook for 5 minutes more.
  5. Discard the bay leaves and add lemon juice.
  6. Serve

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

284cal

40g

6g

43g

9 g

7g

Coconut Green Soup

This is a very tasty, nourishing and quick soup which very soothing and full of flavour. It is an effective immunity booster and contains anti-ageing properties.

 

Preparation time: 20 minutes

Servings: 4

Ingredients:

  • 500 ml Light coconut milk
  • 250 g Green peas
  • 150 grams Choy sum (or else Spinach can be used)
  • 1 bunch Spring onions, chopped
  • 1 medium sized onion, chopped
  • 4 cloves of garlic, crushed
  • Ginger, 1-inch chunk, grated
  • 600 ml Vegetable stock/ water
  • Red birds’ eye chillies, 4-5, sliced lengthways, seeds removed (green chillies can be used)
  • Basil, 12-14 leaves
  • 1 teaspoon turmeric powder
  • 1 tablespoon coconut oil
  • Ground black pepper (to taste)
  • Salt (to taste)

Method:

  1. In a deep pan heat the coconut oil over medium heat
  2. Add the onion, garlic, ginger and chillies (reserve some chillies for garnish). Cook for about 2 minutes or until the onions become translucent
  3. Add the peas and cook for about 2-3 minutes or until peas are tender
  4. Stir in the spring onions and choy sum and cook for another 1-2 minutes
  5. Now add the vegetable stock/ water, coconut milk, basil, turmeric and cook for 3 minutes, do not boil (keep aside 1 tablespoon each of coconut milk and basil for garnishing)
  6. Remove from heat and let it cool for 4-5 minutes before blending it (you can use a hand blender)
  7. Return the soup to medium heat and stir it nicely until it is piping hot
  8. Pour/ ladle the soup into bowls and garnish with a drizzle of coconut milk, red chillies and basil
  9. Serve warm and enjoy!

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

269cal

14 g

15g

5g

4g

6g

Kale, Chickpea and Sweet Potato Soup

Super delicious and fulfilling meal made with ancient grains that have therapeutic properties and great for controlling blood sugar levels and cardiovascular health.

Preparation time: 40 minutes

Serves: 6

Ingredients:

  • 450 g sweet potatoes, peeled and diced
  • 300 g chickpeas, cooked and drained
  • ½ bunch kale, chopped
  • 150 g farro (also called khapli/ sambha/emmer wheat), uncooked, rinsed
  • 200 g tomatoes, pureed/ finely chopped
  • 1 onion, chopped
  • 1 bell pepper, chopped
  • 2 tablespoons coconut oil
  • 2 tablespoons Thai red curry paste
  • 1 l vegetable stock/ broth
  • 500 ml water
  • Salt, pepper, to taste

Method:

  1. Preheat oil in a pot over medium heat. Add onion, sweet potato, bell pepper, salt and pepper. Cook for about 6-8 minutes until soft.
  2. Add curry paste and stir well to coat. Cook for 1 minute more.
  3. Add farro, tomatoes, stock/broth and water and bring everything to a boil. Reduce the heat to low and cook for 25 minutes.
  4. Add kale and chickpeas and cook for 5 minutes more.
  5. Adjust seasoning to taste, garnish as per choice and serve

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

301cal

50g

6g

9g

7g

7g

Minty Pea and Potato Soup

A super healthy starter or snack that uses few simple ingredients, easy to prepare and beneficial for the body. It is a source of dietary Fibre, Vitamin A, C and K, iron, folate, thiamin and manganese. It is known to have anti-viral, anti-bacterial, anti-inflammatory properties and aids digestion.

Preparation time: 20 minutes

Serves: 4

Ingredients:

  • 400 g potatoes, peeled, cubed
  • 250 g green peas
  • 50 g fresh mint, chopped
  • 1 onion, chopped
  • 1 tablespoon olive oil
  • 1.5 l vegetable stock/ water
  • Salt, pepper, to taste 

Method:

  1.          Preheat oil in a large saucepan over medium heat. Add onion and cook for about 4-5 minutes until soft.
  2.          Add potatoes and stock/ water, bring to the boil. Cover the pan and simmer for 10-15 minutes.
  3.          In the last 2 minutes of cooking add peas and mint.
  4.          Let the soup cool a little, then transfer to a blender (you can use hand blender too). Blend the soup until smooth.
  5.          Season to taste and serve topped with black pepper and mint

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

216cal

36g

5g

7g

9 g

8g

Lentil, Barley and Mushroom soup

A nutritious bowl of this high protein and high Fibre vegetable soup is sure to keep the satiety levels higher for longer. It also contains B vitamins as well as a powerful antioxidant called selenium, which helps to support the immune system and prevent damage to cells and tissues.

 

Preparation time: 25 minutes

Servings: 4

Ingredients:

  • 250g brown/ field mushrooms, cut into halves
  • 1 cup red lentils, washed and drained
  • 1 cup pearl barley, washed, drained and soaked (about 2 hrs.) in 2 cups of cold water
  • 2 stocks of celery, chopped
  • 1 carrot, diced
  • 1.5 l vegetable stock/ water
  • 600 g tomatoes, chopped/ pureed
  • 4 cloves Garlic, crushed/ finely chopped
  • 2 tablespoons olive oil
  • ½ teaspoon Basil, dried
  • ½ teaspoon, turmeric
  • ½ teaspoon curry powder
  • Handful of fresh parsley, chopped
  • Salt and pepper, to taste

Method 

  1. Heat oil in a fry pan over medium-high heat, add garlic and cook for 30 seconds.
  2. Add celery, carrots and mushroom.
  3. Cook it, stirring, for 4-5 minutes or until softened. Keep it aside.
  4. Separately, in a pressure cooker take stock/ water, add barley, lentils, tomatoes, basil, curry powder, turmeric, salt and pepper
  5. Cover the lid and cook for about 20 minutes (10 minutes after the steam releases/ 1st whistle)
  6. Let it rest until safe to open the lid. Then mix in the sautéed vegetables, simmer for another 2 minutes
  7. Ladle into bowls. Sprinkle with fresh parsley and serve 

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

389Kcal

54 g

9g

18g

16g

5g

African Peanut Soup

Enjoying this delicious African vegetarian recipe provides an excellent plant-based source of protein, high in various vitamins, minerals and plant compounds. This can be useful as part of a weight loss diet, reduce risk of heart disease and gallstones, improve vitality in addition to being rich in antioxidants.

Preparation time: 15 minutes

Serves: 4

Ingredients:

  • 200 g brown rice, cooked
  • 2 carrots, diced
  • 1 zucchini, diced
  • 150 g red cabbage, roughly chopped
  • 1 red onion, finely chopped
  • 1 handful peanuts, chopped
  • 4 tomatoes, pureed
  • 1.5 l vegetable stock/ water
  • 2 tablespoons peanut butter
  • 2 garlic cloves, minced
  • 2 tablespoons soy sauce
  • ½ inch piece ginger, grated
  • ½ teaspoon hot sauce

Method:

  1. Preheat oil in a pot. Add garlic and onion, cook for 1-2 minutes.
  2. Add stock/water to the pot and bring to a boil.
  3. Add ginger, carrot, red cabbage and zucchini to the broth and stir well, cook for 2-3 minutes.
  4. Add peanuts, tomato paste and peanut butter to the soup, stir well and let simmer for 1-2 minutes more.
  5. Lastly, add the soy sauce, hot sauce and cooked rice, cover the pan and cook for 3-4 minutes. Turn off the flame and let it rest for 5 minutes.
  6. Serve hot/warm. Enjoy!

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

238al

34g

8g

10g

6 g

9g

Beetroot Soup

Discover a new taste along with the brilliant benefits of beetroot in this creamy delightful recipe that is full of vitamins and minerals and packed with powerful antioxidants.

Preparation time: 20 minutes

Serves: 4

Ingredients:

  • 500 g beetroot, peeled, chopped
  • 200 g potatoes, peeled, chopped
  • 1 tablespoon thyme leaves
  • 1 teaspoon cumin powder
  • ½ teaspoon nutmeg powder
  • 1 tablespoon olive oil
  • 1 tablespoon butter
  • 1 l vegetable stock/ water
  • 3 tablespoons crème fraiche (Khatte Malai can also be used)
  • Salt, pepper, to taste

Method:

  1. Preheat butter and olive oil together in a pressure cooker
  2. Add in the beetroot and potatoes and sauté for about 5 minutes.
  3. Add thyme, cumin powder, nutmeg, salt and pepper and stir it till it releases the aroma
  4. Add stock/ water and cover with the lid. Cook for about 15 minutes (5 minutes after the steam is released/ 1st whistle), turn off the flame and let it rest until safe to open the lid.
  5. Puree the soup in a blender (or use a hand blender) until smooth.
  6. Mix in the crème fraiche
  7. Adjust seasoning to taste and serve

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

225cal

28g

11g

4g

6 g

15g

Low GI Onion soup

This easy to cook soup is different, delicious and can be made within minutes, while being low in calories and packed with nutrients like vitamin C, Fibre and folic acid, this soup is very therapeutic during cold and great for weight loss.

Preparation time: 15 minutes

Servings: 4

Ingredients:

  • 4 large size Onions (around 650-700 g), sliced
  • ¼ cup Pearl barley, washed, drained and soaked (about 2 hrs.) in 2 cups of cold water
  • 1 l Vegetable Stock/ water
  • 1 firm tomato, pulp removed, diced
  • 4 cloves of garlic, crushed
  • Thyme, fresh, 4 sprigs
  • 1 dried Bay leaf
  • 2 teaspoons Balsamic vinegar
  • 2 teaspoons Brown sugar
  • 2 teaspoons Lemon juice, freshly squeezed
  • ½ teaspoon Cumin powder
  • 2 teaspoons Freshly ground black pepper
  • Himalayan Rock salt (ground)/ black salt, to taste
  • 1 tablespoon Olive oil

Method: 

  1. In a pressure cooker heat oil over medium heat.
  2. Add onions and sauté until they turn brownish in colour
  3. Add garlic, bay leaf, thyme, sugar, vinegar, cumin powder and stir nicely to mix
  4. Add in the soaked barley along with the water and vegetable stock and close the lid, cook until the steam is released (1st whistle)
  5. Remove from heat and let it cool down slightly before opening the lid. Add the diced tomato, while remove and discard the thyme and bay leaf
  6. Season with rock salt and pepper (simmer for another few minutes on low heat if you want to reduce and thicken the soup)
  7. Mix in the lemon juice and pour/ladle into serving bowls
  8. Serve warm and enjoy!

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

160Kcal

26 g

4g

3g

5g

9g

Japanese Turmeric Sweet Potato Soup

Explore flavours from the land of rising sun in this healthy low-calorie soup, which is known to give you glowing skin, strengthen immunity, strengthen digestion, prevent osteoporosis, reduce cholesterol, aid memory and has the medicinal properties of turmeric. 

Preparation time: 55 minutes

Serves: 4

Ingredients:

  •  2 medium sized sweet potatoes
  • 150 g bonito flakes/ tuna flakes (optional)
  • 200 ml unsweetened coconut milk
  • 65 g miso paste
  • 1.5 l water
  • 1-piece kombu (optional)
  • 1 tablespoon fresh turmeric, grated
  • 1 tablespoon lime juice 

Method:

  1. Preheat the oven to 200° C.
  2. Place the potatoes onto a baking sheet and pierce with a fork several times. Bake for 35-45 minutes. Let cool, peel and chop.
  3. Separately mix water and kombu in a pot. Let rest for 30 minutes.
  4. After 30 minutes, place over medium heat and bring to a boil. Add bonito flakes and stir well to combine.
  5. Reduce the heat to low and cook for about 5 minutes. Remove from heat and let rest for 15 minutes.
  6. Strain the soup and add potatoes, coconut milk, miso, and turmeric.
  7. Puree with a blender, garnish as per your choice and serve topped with lime juice

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

182cal

19g

7g

11g

3g

4 g

Tofu and Vegetable Soup

Another oriental jewel that explodes with flavour on the palate, this soup proves to be a nutrient-dense source of protein, vitamins, minerals and high in antioxidant content, which is a great combination to strengthen bones, cleanse the body and boost immunity

Preparation time: 15 minutes

Serves: 4

Ingredients:

  • Firm tofu, around 400 g, cubed
  • 400 g napa cabbage (Chinese cabbage), sliced
  • 1 onion, chopped
  • 50 g seaweed
  • 150 g corn kernels
  • 1 ½ tablespoons ginger, grated
  • 1 ½ tablespoons olive oil
  • 1.5 l vegetable broth
  • 60 g miso paste
  • 2 eggs, beaten (optional)
  • 4 spring onions/ scallions, chopped
  • 1 green chilli, chopped
  • 1 red chilli, chopped
  • 1 tablespoon vinegar (add the chopped chillies to vinegar)
  • 1 tablespoon soya sauce

Method:

  1. Preheat oil in a pot over medium heat. Add onion and ginger, cook for about 1 minute.
  2. Add cabbage and cook for 2 minutes more.
  3. Add broth and seaweed, bring everything to a boil. Reduce the heat to low and cook covered for 5 minutes.
  4. Add corn, spring onions and cook for 2 minutes more. Add tofu and cook for about 4-5 minutes.
  5. Add miso and cook for 1 minute. Crack eggs to the soup and cook until set, for another 2-3 minutes.
  6. Adjust the seasoning a per your taste using the soya sauce and chilli vinegar
  7. Enjoy!

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

306cal

19g

17g

18g

7 g

4g

My husband who had supported me throughout the dark times, also joined me in becoming overweight during pregnancies. So, when I decided to get fit, he also decided it was high time he caught up with his sexy wife who was becoming increasingly hotter with every passing day. I will candidly disclose that he even surpassed me to become grossly overweight at 114 kilos (even for a 6-footer it is a bit too much!) and it is at that time it must have hit him. I remember him telling me once, ‘Darling! In a span of 5 years I feel I have aged 20 years’.

Now! he is a foodie, a great cook and that too very fond of non-vegetarian diet. Initially there was a lot of resistance from his end to dive into the yummy world of soups. However, I would say my persistence not only paid off, it helped him to take on to another level altogether.

Let’s put it this way, his affair with soups really blossomed when I was overseas with the kids and he was by himself for over 3 months. He would concoct crazy kitchen ideas and then brag about trying all those soups. He claims his international selection of soups is highly nutritious, time saving, easy to prepare, lip-smacking delicious, soul satisfying and master chef worthy.

My hubby has continued his affair with soups and regularly indulges in his kitchen adventures. He has caught up with me for sure and is back on his ideal weight of 84 kilos. I continue encouraging him to keep going and enjoying his ‘SOUPY AFFAIR’.

I have tried some of his favourite soups, they are truly amazing and that is why we decided to feature them here, so if you are a foodie and love non-vegetarian diet, this section will probably be your favourite too…

Chicken Dumpling Soup

A hearty, tasty and fulfilling soup option, it offers a great source of protein that along with the added goodness of veggies, whole wheat flour and egg white is a complete meal in itself.

Preparation time: 45 minutes

Serves: 4

Ingredients:

  • 450 g chicken breasts, boneless, skinless, cubed
  • 4 carrots, chopped
  • 1 onion, chopped
  • 1 celery rib, chopped
  • 1 l organic chicken stock
  • 750 ml water
  • 1 tablespoon olive oil
  • 1 teaspoon fresh parsley, minced
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon chicken seasoning
  • 1 tablespoon fresh lime juice
  • Salt, pepper, to taste 

For the Dumplings:

  • 150 g whole wheat flour
  • 3 egg whites, beaten
  • 100 grams cottage cheese, mashed (Paneer/ Ricotta/ Fetta)
  • 2 tablespoons water
  • Salt, pepper, to taste

Method:

  1. Preheat oil in a deep skillet over medium heat. Add chicken and cook for about 8-10 minutes, until no longer pink.
  2. Add carrots, onion, celery, stock, water, garlic powder, seasoning, salt and pepper, stir well to combine. Bring everything to a boil and reduce the heat to low. Cook for 20 minutes.
  3. Separately, mix egg whites and cheese in a bowl for dumplings. Add water, flour, salt, pepper and stir well until combined.
  4. Bring the soup to a boil again and spoon the dumpling mixture into the soup.
  5. Reduce the heat to low again and cook for another 15 minutes.
  6. Sprinkle in the lime juice and serve topped with parsley

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

460cal

40.5g

14.75 g

45 g

6.75g

4 g

Vegetable Chicken Soup

This soup is packed with vegetables – it’s healthy, low fat and full of flavour. Chicken helps to bulk it up, enhance the flavor and supplement nutrition by adding protein, it is so simple yet delicious.

Preparation time: 40 minutes

Serves: 6

Ingredients:

  • 300 g chicken, boneless, diced
  • 400 g diced tomatoes
  • 1 large red potato, peeled and cubed
  • 1.5 l chicken stock/ water
  • 1 onion, diced
  • 2 carrots, peeled, sliced
  • 2 stalks celery, sliced
  • 100 g green beans, diced
  • 75 g corn, frozen or fresh
  • 2 teaspoons garlic, minced
  • 200 g cherry tomatoes – halved
  • 1 tablespoon olive oil
  • 1 tablespoon Italian seasoning (dried Italian herbs like basil, marjoram, oregano, rosemary, and thyme)
  • 2 tablespoons fresh parsley, chopped
  • Salt, pepper, to taste 

Method:

  1. Preheat oil in a pot over medium heat. Add garlic and cook for about 30 seconds
  2. Add onion, chicken and cook for about 5-6 minutes, season with salt and pepper.
  3. Add tomatoes, stock/ water, potato and Italian seasoning. Stir well to combine and bring everything to a boil.
  4. Cook for about 20-25 minutes. Add carrots, celery, corn and beans and cook for 5 minutes more.
  5. Serve topped with parsley and cherry tomatoes

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

220cal

13g

7 g

18g

2 g

5 g

Stuffed Pepper Soup

An enjoyable and rich source of protein, this soup also provides many important vitamins and minerals, including iron, zinc, and vitamin B12. It promotes healthy blood flow, muscle growth, maintenance and performance.

Preparation time: 45 minutes

Serves: 6

Ingredients:

  • 450 g ground/ minced lamb (or you can use chicken mince)
  • 100 g white rice
  • 750 g tomatoes, pureed
  • 3 bell peppers, chopped
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 2 green chillies, chopped
  • 1 sprig curry leaves (around 12-15)
  • 1 tablespoon extra-virgin olive oil
  • 1.5 l chicken stock/ water
  • 2 teaspoons dried oregano
  • Salt, pepper, to taste 

Method:

  1. Preheat oil in a pot over medium heat. Add onion, garlic, green chillies and curry leaves and cook for about 2-3 minutes.
  2. Add minced lamb/ chicken, salt and pepper and cook for about 8 minutes.
  3. Add tomatoes, rice, stock/ water and oregano and stir to combine. Bring everything to a boil, reduce the heat to low. Cook for about 20-25 minutes. If you use mutton/ goatmeat for this recipe, then adjust the cooking time to 35-40 minutes or until mutton is cooked.
  4. Turn off the flame. Add bell pepper and cover the lid for 5 minutes.
  5. Adjust seasoning, serve

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

293cal

16g

12 g

22g

3g

4 g

Chicken Avocado Lime Soup

This wholesome soup is an absolute delight to relish, easy to prepare and is a mini meal in itself. The nutrient-dense soup supports a well-functioning immune system, healthy bones, eye health and has many other benefits.

Preparation time: 25 minutes

Serves: 4

Ingredients:

  • 600 g chicken breasts, boneless, skinless, diced
  • 2 tomatoes, diced
  • 3 small avocados, diced
  • 1 tablespoon olive oil
  • 1 bunch green/ spring onions (about 150 g), chopped
  • 2 jalapeños, seeded and minced
  • 2 garlic cloves, minced
  • 1.5 l chicken stock/ vegetable stock/ water
  • 1/2 teaspoon ground cumin
  • 1 bunch fresh coriander, chopped
  • 3 tablespoons fresh lime juice
  • Salt, pepper, to taste

Method:

  1. Preheat oil in a pot over medium heat. Add cumin and garlic, cook for 30 seconds.
  2. Add chicken, cook for about 5-7 minutes, until no longer pink. Add jalapeno and green onions and cook for about 2 minutes.
  3.  Add tomatoes, stock/broth, salt and pepper and bring everything to a boil.
  4. Reduce the heat to low and cook covered for about 15 minutes.
  5. Add lime juice, coriander and avocados and stir to combine. Serve

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

382cal

12g

28 g

28g

7g

2g

Easy Chicken and Rice Soup

A simple preparation with highly nutritious content it provides a healthy dose of phytonutrients, prevents dehydration, soothes a sore throat, aids in healing and helps in building immunity.

Preparation time: 30 minutes

Serves: 4

Ingredients:

  • 2 chicken breasts, boneless, skinless, diced
  • 120 g white rice
  • 1 celery rib, diced
  • 1 carrot, diced
  • 1 onion, diced
  • 2 garlic cloves, diced
  • 1.5 l chicken stock/vegetable stock/ water
  • 1 tablespoon lemon juice
  • Fresh parsley/ coriander, chopped
  • Salt, pepper, to taste 

Method:

  1. Add chicken, rice, celery, carrot, onion, garlic, salt and pepper in a pot.
  2. Add stock/ water and bring everything to a boil.
  3. Reduce the heat to low and simmer the soup for 25 minutes.
  4. Add lemon juice and season to taste
  5. Stir and serve topped with parsley/ coriander

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

257cal

13g

9g

23g

3 g

2 g

Creamy Swedish Fish Soup

This decadent traditional Swedish soup is surely a treat for a palate that appreciates seafood or continental flavours. Not only is it scrumptious, it is super healthy, as it contains many essential nutrients, including omega-3 fatty acids and high-quality proteins.

Preparation time: 45 minutes

Serves: 4

Ingredients:

  • 200 g salmon, skinned and cubed
  • 200 g prawns, peeled, washed and drained
  • 300 g baby new potatoes, quartered
  • 2 tablespoons butter
  • 1 large red skinned potato, boiled and mashed
  • 1 onion, diced
  • 1 leek, sliced
  • 1 stick celery, diced
  • 1 bulb fennel, diced
  • 1 l fish stock/ vegetable stock/ water
  • 2 garlic cloves, crushed
  • 1 tomato, finely chopped/ pureed
  • 3 tablespoons light cream
  • A pinch saffron
  • Fresh dill, chopped
  • 2 spring onions, chopped
  • Salt, pepper, to taste 

Method:

  1. Preheat the oven to 200 degrees C. Line a baking tray with oil and place the salmon and prawns evenly. Bake for about 15 minutes (until just cooked)
  2. Separately add saffron to the stock/ water and let rest.
  3. Preheat the butter in a saucepan over medium heat. Add onion, leek, celery and fennel and cook for 15 minutes.
  4. Add garlic, tomato and dill to the saucepan and cook for 5 minutes more. Add stock/ water to the saucepan and bring it to boil.
  5. Add baby potatoes and cook for 20 minutes. Add in spring onions, salmon and prawns and let it simmer on low flame for another 5 minutes.
  6. Turn off the flame, gently mix in the light cream and season with salt and pepper.
  7. Top up with mashed potato and sprinkle some chopped spring onions
  8. Serve and enjoy

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

378cal

35g

14g

31g

6 g

7g

Italian Tortelloni Soup with Kale

A great Italian soup recipe and one that is my husband’s favorite. It is quick and easy to make on a busy night; it combines health and taste so well together with a choice of vegetarian and non-vegetarian options. A ‘must try’ if you love Italian food!

Preparation time: 20 minutes

Serves: 4

Ingredients:

  • 300 grams white beans, cooked and drained
  • 250 g tortelloni pasta, cooked
  • 250 g lamb/ chicken mince (optional)
  • 100 g kale, chopped
  • 250 grams tomatoes, diced
  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 2 carrots, chopped
  • 2 teaspoons Italian seasoning (dried Italian herbs like basil, marjoram, oregano, rosemary, and thyme)
  • 1 l chicken stock/vegetable stock/ water
  • Salt, pepper, to taste
  • 1 tablespoon, dried oregano
  • 1 tablespoon chopped parsley
  • Grated parmesan cheese (optional) 

Method:

  1. Preheat oil in a saucepan over medium heat. Add lamb mince and cook for 5 -7 minutes.
  2. Add onion, carrot and Italian seasoning and cook for another 2-3 minutes.
  3. Add tomatoes and stock/ water and bring to a boil. Reduce the heat to low and cook for 5 minutes.
  4. Add beans, oregano and kale to the soup and cook for 2-3 minutes.
  5. Add pasta and stir well to combine.
  6. Season with salt and pepper and sprinkle some parsley and grated parmesan cheese.
  7. Serve and enjoy!

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

390cal

36g

22g

40g

9 g

8g

Lamb and Tomato Soup

A great fusion recipe derived by combining influences from India and England to create mouthwatering, protein rich soup high in vitamins and minerals. Can be enjoyed by itself, or served with roti, or a bowl of rice

Preparation time: 45 minutes

Serves: 6

Ingredients:

  • 500 g lamb/ mutton, boneless, diced
  • 500 tomatoes, pureed/ finely chopped
  • 1 l chicken stock/vegetable stock/ water
  • 1 onion, chopped
  • 3 carrots, chopped
  • 450 g baby potatoes, washed, quartered
  • 3 celery ribs, chopped (optional)
  • 1 tablespoon olive oil
  • 1 tablespoon Worcestershire sauce
  • 150 g green peas
  • 2 teaspoons garlic, minced
  • 1 tablespoon fresh thyme
  • 2 teaspoon fresh rosemary
  • 1 teaspoon turmeric powder
  • ½ teaspoon cayenne pepper (or use red chilli powder)
  • 1 bay leaf
  • Salt, pepper, to taste

Method:

  1. Preheat oil in a pressure cooker over medium heat. Add garlic and onions and cook for about 1 minute, then add lamb and cook until brown from all sides.
  2. Add all the remaining ingredients – broth, tomatoes, potatoes, peas, carrots, celery, thyme, rosemary, bay leaf, turmeric, Worcestershire sauce, cayenne pepper, salt and pepper and bring to a boil.
  3. Cover the lid and cook for about 25 minutes (20 minutes after the steam releases/ 1st whistle, on low flame). If you use mutton for this recipe, then adjust the cooking time to 35-40 minutes or until mutton is cooked.
  4. Let it rest until safe to open the lid.
  5. Pour in serving bowls and enjoy

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

249cal

20g

9g

21g

5 g

7g

Another international gourmet adventures, shrimp is lean protein, ginger is great for digestion, garlic has many health promoting properties and lime lifts the flavor overall. These ingredients have numerous health benefits and immunity-boosting power, one of the healthiest soups to have!

Preparation time: 25 minutes

Serves: 6

Ingredients:

  • 450 g shrimp/prawn, peeled and deveined
  • 150 g basmati rice, uncooked
  • 1 onion, diced
  • 1 bell pepper, diced
  • 1 tablespoon ginger, grated
  • 3 garlic cloves, minced
  • 2 large green chillies, chopped
  • 2 tablespoons butter
  • 2 tablespoon red curry paste
  • 300 ml unsweetened coconut milk
  • 750 ml chicken stock/vegetable stock/water
  • 1 lime, juiced
  • Salt, pepper, to taste 

Method:

  1. Add water and rice to a pan and bring to a boil. Reduce the heat to low and cook for about 10-15 minutes. Once cooked keep the boiled rice aside for later
  2. Preheat butter in a pot over medium heat. Add shrimp, season with salt and pepper and cook for about 3-4 minutes. Add ginger and garlic, cook for 1 minute more.
  3. Add onion, green chillies and bell pepper to the pot, cook for 3-4 minutes, stirring often.
  4. Add curry paste and stir well, cook for 1 minute. Add stock/ water and coconut milk and cook for another 1-2 minutes, stirring well to combine all ingredients.
  5. Bring everything to a boil, reduce the heat to low and cook for about 10 minutes. Add rice and lime juice

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

225cal

 

26g

 

6g

 

15g

 

1 g

 

3 g

 

Mexican Tortilla Soup

This soup is one of my favourite ways to innovatively use any leftover roast chicken, it is quick, easy to make, very healthy and so authentically Mexican, just love it!

Preparation time: 20 minutes

Serves: 4

Ingredients:

  • 400 g roasted chicken breast, shredded (optional – you can add crispy roasted skin for additional flavour)
  • 400 g tomatoes, chopped
  • 1 avocado, diced
  • 100 g sweetcorn kernels
  • 1 l chicken stock/vegetable stock
  • 2 teaspoons olive oil
  • 1 onion, chopped
  • 1 bell pepper, chopped
  • 2 garlic cloves, minced
  • 3/4 teaspoon ground cumin
  • 3/4 teaspoon chili powder
  • 50 g fresh coriander, chopped
  • 100 g crispy tortilla chips, crushed
  • 75 g Mexican blend cheese, shredded (optional)
  • 1 lime, zested and juiced
  • Salt, pepper, to taste

Method:

  1. Preheat oil in a pot over medium heat. Add onion and garlic and sauté until onions are soft and translucent
  2. Add tomatoes, cumin chilli powder, salt, pepper cook for 5 minutes.
  3. Add the stock/ broth and stir well to combine.
  4. Bring everything to a boil. Now add the chicken, bell pepper, sweetcorn, lime zest and juice, reduce the heat to low and cook for about 5 minutes.
  5. Serve topped with avocado, tortillas, coriander and cheese. Enjoy!

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

335cal

13g

15g

39g

5g

5g

Tom Yum Soup

This soup is packed with amazing nutrition and health benefits, not only you’ll be experiencing almost intoxicating flavors of ingredients, but the soup is an excellent therapy for cold and flu, try it and I’m certain you will love it.

Preparation time: 30 minutes

Serves: 6

Ingredients:

  • 1.5 l of water
  • 4 stalks of lemongrass, peeled, lightly pounded and chopped
  • 1-inch chunk of galangal (Thai ginger)/ ginger, grated
  • 6-8 green chilies, sliced, seeds removed
  • 5 garlic cloves, minced
  • 500 g boneless chicken (diced)/ prawns
  • 300 g of mushrooms (oyster mushrooms)
  • 2 tomatoes, sliced
  • 2 onions, medium sized, sliced
  • 2 teaspoons of coconut sugar
  • 6 teaspoons of fish sauce (or soy sauce)
  • 3-4 limes, zested and juiced
  • 1 bunch coriander, chopped

Method:

  1. Boil water in a pot.
  2. Grate about 1 teaspoon of lemon zest.
  3. Peel about 5 cloves of garlic.
  4. Add the lemongrass, ginger, lemon zest, garlic and chilies into the water. Cover with a lid and bring to a boil
  5. Add the Chicken/ prawns to the pot, let it boil on a low flame for about 10 minutes
  6. Then add the mushrooms, tomatoes and onions to the tom yum and boil for another 3-4 minutes (If you’re using prawns you get some foam build up on top of your soup, in which case you can just lightly skim it off the top and toss it out).
  7. Next, add about 6 teaspoons of fish sauce first, and 2 teaspoons of sugar. (as per taste you may vary slightly).
  8. Boil your tom yum for another 1 -2 minutes and then turn off the heat. (don’t overcook your soup) once the onions and mushrooms are soft your tom yum soup is ready.
  9. Now add the lime juice (5-6 tablespoons depending on how sour you want).
  10. Make sure you taste test until your tom yum is perfectly sour and salty. You might need to add more fish/soya sauce, sugar, or lime juice.
  11. Finally add some coriander in the soup and stir it in nicely.
  12. Enjoy the yummy and healthy tom Yum Soup.

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

151cal

15g

2g

21g

2g

4 g

Easy Veggie, lamb and Noodle Soup

A delicious and healthy soup with lots of vivid flavors that come together in one bowl. You’ll never go back to the canned or packaged soups again when you try this version!

Preparation time: 20 minutes

Serves: 4

Ingredients:

  • ¼ cabbage, chopped
  • 2 carrots, sliced
  • 8-10 mushrooms, quartered
  • 300 g lamb/chicken, cooked, shredded (option – tofu/ boiled eggs)
  • Wok ready Noodles (rice/ wheat) – 4 packs
  • 1 l Vegetable/chicken stock
  • 200 ml water
  • Chopped Ginger – 1 tablespoon 
  • Crushed garlic- 1 tablespoon 
  • Spring onions – 1 bunch
  • Hoisin sauce- to taste 
  • Fish sauce – to taste
  • Honey and soy sauce- to taste
  • Vinegar- to taste 
  • Chili sauce- to taste 
  • Coriander powder- 1 teaspoon 
  • Garam masala- 1 teaspoon
  • Curry leaves 
  • Freshly chopped spring onions 

METHOD

  1. Boil the stock and water in a pot. Add ginger, garlic, curry leaves, sauces and stock and bring to a boil.
  2. Add cabbage, mushrooms and carrots and let them boil for 5 – 7 minutes until the veggies are tender
  3. Add lamb/chicken, vinegar, coriander powder, garam masala and let it simmer for another 2-3 minutes.
  4. Separately, boil water in a heat proof container, soak noodles for 5-6 minutes, separate the noodles lightly using a tong, once noodles are soft, drain and wash with cold water to remove the starch.
  5. Put a serve of noodles in a bowl
  6. Pour vegetable soup on top 
  7. Sprinkle chopped spring onions 
  8. Enjoy!

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

316cal

42 g

7g

22g

3 g

4g

Like many of you, I am also a mum. Not all kids love to have vegetables and I am sure that like me, many of you have faced your fair share of dealing with kids’ nutrition. Feeding vegetables to kids is very essential and a lot of you would agree that it can be essentially very difficult as well. I feel it has all come a full circle from I where started as a kid and now it was my turn to be there for my kids as a mum.

Scientifically, kids have constantly changing taste buds, a lot of them haven’t developed the palate for enjoying veggies, and moreover majority of leafy and cruciferous vegetables are slightly bitter in taste.  On top of it, kids are socially influenced by friends and peers to reject vegetables. So, as a parent what do you do?

Well, I turned to soups. Here are some of my tips that really helped, got the kids involved and let them help in preparation, soups helped in changing the appearance of veggies and it was not about having boring vegetables anymore, colourful and tasteful presentation always worked, made cooking interactive and more interesting for them. Also, remember to add some energy rich foods in their soup.

If you are looking for ways get more vegetables into kids’ diet so that they receive the balanced nutrition there growing body and mind needs, trust me soups make this EASY.

Today, my kids simply love soups, here are some of their favourites that you can try for your kids. You can also add a teaspoon of Ghee or Butter on the top of your kids’ soup. It will taste delicious and add to satiety.

Chicken Zoodle Soup

This delicious, quick and easy to prepare soup is low in calories, high in protein, full of antioxidants, vitamins and minerals. It is also rich in selenium and zinc that helps to strengthen bones, increase immunity and the kids simply love it!

Preparation time: 15 minutes

Serves: 6

Ingredients:

  • 450 g zucchini, spiralized (zoodles)
  • 450 g chicken breasts, boneless, skinless, chopped/ shredded
  • 2 tablespoons olive oil
  • 3 garlic cloves, minced
  • 1 onion, diced
  • 3 carrots, diced
  • 2 celery stalks, diced
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon dried rosemary
  • 1 l chicken stock
  • 500 ml water
  • 1 bay leaf
  • 2 tablespoons lemon juice
  • 2 tablespoons fresh parsley, chopped

Method:

  1. Preheat oil in a pot over medium heat. Add chicken, season with salt and pepper and cook until no longer pink.
  2. Add garlic, onion, carrots and celery to the pot and cook further for about 3-4 minutes.
  3. Add thyme and rosemary, stir to combine.
  4. Add stock, water and bay leaf, bring everything to a boil. Add zoodles and cook for another 5 minutes.
  5. Add lemon juice, adjust seasoning to taste
  6. Serve topped with parsley

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

249cal

9g

11 g

34g

3 g

5 g

Easy Minestrone Soup

This traditional take on the classic Italian soup is easy to prepare and loaded with veggies and legumes, it provides a delightful assortment of secondary metabolites with abundant variety of texture that kids may relish. In addition, it has antioxidant benefits, strengthens bones, liver, kidneys and supports a healthy bloodstream.

Preparation time: 20 minutes

Serves: 6

Ingredients:

  • 750 g tomatoes, very finely chopped
  • 400 g red kidney beans, cooked, rinsed and drained (chickpeas can also be used)
  • 100 g pasta of choice, uncooked
  • 150 g greens of choice (fresh or frozen)
  • 100 g green peas
  • 1 onion, chopped
  • 2 carrots, chopped
  • 2 celery ribs, chopped
  • 3 garlic cloves, chopped
  • 2 tablespoons olive oil
  • 1 bay leaf
  • 2 teaspoons Italian seasoning (dried Italian herbs like basil, marjoram, oregano, rosemary, and thyme)
  • 1 l chicken/ vegetable stock
  • 1 l water
  • Salt, pepper, to taste

Method:

  1. Preheat oil in a pot over medium heat. Add onions, celery and carrots and cook for 3-4 minutes, season with salt and pepper.
  2. Add garlic, bay leaf and Italian seasoning and cook for 2-3 minutes more.
  3. Add tomatoes, cook for 1 minute more. Add red kidney beans, water and stock, season with salt and pepper. Bring everything to a boil.
  4. Reduce the heat to low, add pasta, cook for about 8 minutes (or as per the cooking directions for that pasta).
  5. Mix in the greens and cook for another 5 minutes
  6. Serve and enjoy!

Nutritional info (per serving)

Calories

Carbs

Fat

Protein

Fibre

Sugar

243cal

34g

7 g

10g

8 g

9g

Creamy Vegetable Soup

The smooth creamy texture is delectable, but more than that, it’s the amazing nutritive value of so many veggies, which is super healthy and great for growing children’s dietary requirements.  

Preparation time: 20 minutes

Serves: 6

Ingredients:

  • 1 zucchini, chopped
  • 1 small yellow squash/ butternut pumpkin, chopped
  • 1 broccoli (200gm), chopped
  • 1 cauliflower (200 gm), chopped into florets
  • 1 onion, diced
  • 2 garlic cloves, crushed
  • 1 tablespoon olive oil
  • 1.5 l vegetable stock/ water
  • 1/4 teaspoon garlic salt
  • 1/4 teaspoon onion salt
  • 2 tablespoons coconut oil, melted
  • Pepper, to taste 

Method:

  1. In a large pot heat olive oil, add onion garlic and cook for about 2-3 minutes on low heat.
  2. Add zucchini, yellow squash, broccoli, cauliflower and stock and cover with a lid. Bring to a boil. Reduce heat and let it simmer for 5 minutes more.
  3. Add coconut oil, garlic salt, onion salt and pepper
  4. Pass through a blender and puree until smooth.
  5. Serve

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

149cal

15g

8g

6g

6 g

5 g

Butternut Squash and Apple Soup

A warming bowl of this soup along with some crusty bread always hits the mark with my kids. This naturally healthy delicacy uses a few simple ingredients, is very quick and easy to prepare.

Preparation time: 20 minutes

Serves: 4

Ingredients:

  • 1 butternut pumpkin/squash, cubed
  • 2 apples, peeled and cubed
  • 500 ml vegetable stock/chicken stock/ water
  • 300 ml full cream milk
  • 2 teaspoons butter
  • ½ onion, chopped
  • 1 garlic clove, crushed
  • 1/4 teaspoon dried sage
  • 1/8 teaspoon ground nutmeg
  • 50 ml crème fraîche (optional)
  • Salt, pepper, to taste 

Method:

  1. Preheat butter in a saucepan over medium heat. Add garlic and onion and cook for 3 minutes.
  2. Add apple and cook for 1 minute more. Add squash, sage, nutmeg, salt and pepper and stir well to combine.
  3. Add stock and bring everything to a boil. Reduce the heat to low and cook for about 20 minutes.
  4. Puree the soup with a blender and add milk. Stir well to combine.
  5. Serve topped with crème fraîche

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

220cal

36g

2g

7g

5 g

17 g

Coconut Carrot Soup

An innovative and chic version of the carrot soup, this soup has immunity boosting and anti-inflammatory properties, in addition to being rich in antioxidants, help in maintaining electrolyte balance and stimulating healthy blood flow. 

Preparation time: 35 minutes

Serves: 4

Ingredients:

  • 1 kg carrots, peeled, chopped
  • 2 red chillies, seeded, chopped
  • 1 shallot, chopped
  • 1-inch piece ginger, peeled, grated
  • 4 garlic cloves, chopped
  • 400 g unsweetened coconut milk
  • 1 l water
  • 2 tablespoons coconut oil
  • 1 teaspoon fish sauce/ soya sauce (optional)
  • 2 tablespoons lemon juice
  • 1 tablespoon ground coriander seeds
  • 2 teaspoons curry powder
  • Salt, pepper, to taste

Method:

  1. Preheat oil in a pot over medium heat. Add chillies, shallot, ginger, garlic, coriander and curry powder and cook for about 2-3 minutes.
  2. Add carrots, salt, and pepper and cook for about 5–6 minutes, stirring often.
  3. Add coconut milk and water. Bring everything to a boil, reduce heat to low and cook for 20-25 minutes.
  4. Add fish sauce and lemon juice, puree the soup with a blender.
  5. Adjust seasoning if needed and serve

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

192cal

26g

9g

3g

8 g

12 g

Roasted Red Pepper and Tomato Soup

A peppery delight for the kids, this soup is super rich in vitamin C and a great source of vitamin B-6 and folate. It’s also packed with antioxidants, helps in boosting immunity and supports healthy vision.

Preparation time: 35 minutes

Serves: 4

Ingredients:

  • 4 bell peppers, sliced
  • 4 tomatoes, quartered
  • 1 onion, chopped
  • 5 garlic cloves, minced
  • 1 tablespoon balsamic vinegar
  • 1 teaspoon dried basil
  • 600 ml water
  • 3 tablespoons olive oil
  • Salt, pepper, to taste

Method:

  1. Preheat oven to 200 degrees C.
  2. Place the bell peppers and tomato on the baking sheet and drizzle with olive oil. Season with salt and pepper and roast for 25-30 minutes. Cover with lid/baking paper and let it rest.
  3. Add roasted vegetables, onion, garlic, vinegar, basil, water, oil, salt and pepper to a blender and blitz until smooth.
  4. Place it back on the flame and heat for 2-3 minutes until piping hot
  5. Season to taste, Serve

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

158cal

17g

11g

3g

4 g

5 g

Broccoli, leek and Bean Soup

This bright green soup is filled with flavor and plant-based protein which will certainly restore your taste buds. A delicious way to get kids have their greens.

Preparation time: 20 minutes

Serves: 4

Ingredients:

  • 500 ml of vegetable Stock/ broth
  • 2 cups of water
  • 1 kg of broccoli, cut into florets
  • 2 -3 leeks, sliced
  • 1 cup of cannellini beans, cooked, rinsed and drained
  • 1 teaspoon of cayenne pepper
  • 1 teaspoon of ground pepper
  • 1 teaspoon of dried oregano
  • Salt to taste
  • Thyme and parsley (1-2 sprigs each)

Method:

  1. Add water and vegetable stock/broth to a boil in a large saucepan.
  2. Add chopped broccoli and leeks and cook until they become tender.
  3. Add beans, salt, add cayenne pepper, ground pepper and dried oregano and stir for 1-2 minutes.
  4. Add a spring of thyme and parsley each, then transfer the mixture into the blender and puree it.
  5. Pour it in a bowl and serve warm.
  6. Garnish with thyme and parsley

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

198cal

30g

5 g

15g

15 g

6g

Creamy Cold Cucumber

A great drink or snack for a hot summer afternoon, not only it keeps you cool it is super delicious and packed with awesome nutrition including calcium and pro-biotics, kids simply love it!

Preparation time: 10 minutes

Serves: 6

Ingredients:

  • 8-10 peeled and chopped cucumbers (about 4 cups)
  • 1 tablespoon of extra virgin Olive oil
  • 3-4 cloves of garlic (peeled and crushed)
  • 1 small onion, chopped
  • 1 tablespoon of lemon juice
  • 2 cups of vegetable stock/ water
  • 1 teaspoon of black pepper
  • 1 tablespoon of raw sugar
  • A pinch of cayenne pepper
  • 1 tablespoon of fresh mint leaves, chopped
  • 1 tablespoon of fresh dill leaves, chopped (can also use coriander instead)
  • 2 cups yoghurt
  • Salt to taste

Method:

  1. In a medium sized saucepan, heat the oil
  2. Add garlic and onion, stir continuously until the onion translucent (take care not to brown the onion)
  3. Add cucumber, vegetable stock/ water, salt, pepper, cayenne and simmer on medium heat until the cucumber turns soft.
  4. Transfer the soup into the blender and add sugar, mint and dill.
  5. Blend until the soup acquires a smooth consistency.
  6. Pour into a serving bowl and stir in the yoghurt and lemon juice.
  7. Garnish with cucumber, dill or fresh mint and serve the soup
  8. I really enjoy this soup served chilled!

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

146cal

24g

3 g

10 g

3 g

12 g

Rainbow Vegetable and Mushroom

A warm bowl of this vibrant soup is filled with antioxidants and is a complete meal in itself. The ingredients provide an extremely healthful variety of texture, colour and taste which is great way to get kids have their veggies.

Preparation time: 20 minutes 

Serves: 4 

Ingredients:

  • Mushrooms – 200 gm
  • Carrot – 100 gm
  • Fresh beans (yellow/ green)- 100 gm
  • Broccoli/ cauliflower -100 gm
  • Choy Sum – 1 bunch (whole spinach leaves can also be used instead)
  • Water chestnuts – 100 gm
  • Capsicum red/ green – 100 gm
  • Sugar snap peas (choice of peas) – 100 gm
  • Spring onions – 100 gm/ 1 bunch
  • Wok ready Noodles (rice/ wheat) – 2 packs
  • 1 tablespoon Ginger – finely chopped/ grated
  • 1 tablespoon Garlic – finely chopped/ crushed
  • Olive oil – 1 tablespoon
  • Sichuan Chilli bean paste/ sambal chilli sauce (standard chilli sauce or chilli flakes can also be used) – to taste
  • Soya sauce – to taste
  • Hoisin sauce – to taste
  • Honey and soy sauce- to taste
  • Freshly squeezed lime juice – 2 tablespoons
  • Roasted peanuts – for garnish

Method:

  1. Boil water in a pot.
  2. Add ginger, garlic, soya sauce, hoisin sauce, carrots, beans, broccoli, water chestnuts, capsicum, sugar snap peas.
  3. Bring them to boil and let them boil for 10-12 minutes making a nice aromatic vegetable broth
  4. In a fry pan heat 1 tablespoon of olive oil, add chopped spring onions (leave some for garnish), add the shiitake mushrooms and stir fry for 3 minutes (or until soft and tender)
  5. Add Sichuan chili bean paste/ sambal sauce, and honey and soy sauce to coat them nicely
  6. Add the stir fired mushroom mix to the vegetable broth, add Choy Sum and let it boil for another 3 minutes
  7. Separately, boil water in a heat proof container, soak noodles for 5-6 minutes, separate the noodles lightly using a tong, once noodles are soft, drain and wash with cold water to remove the starch.
  8. Put a serve of noodles in a bowl
  9. Pour vegetable soup on top
  10. Sprinkle the remaining spring onions and peanuts on top as garnish
  11. Serve and Enjoy! 💚

Nutritional info (per serving)

Calories

Carbs

Fat

Protein

Fibre

Sugar

205cal

30g

5 g

9g

7 g

6 g

Prawn and Egg Drop Soup

This low-calorie high nutrition soup is great for weight loss! Before trying this, I never knew we could prepare this better-than-restaurant style amazing blend of taste and goodness so easily at home, thus the taste is loved by kids!

Preparation time: 20 minutes 

Serves: 4 

Ingredients:

  • 500 g prawns, peeled and deveined
  • 1 carrot, sliced
  • 2 large eggs, lightly beaten
  • 4 teaspoons cornstarch
  • 2 teaspoons lemon juice
  • 1 teaspoon, freshly ground black pepper
  • ½ teaspoon oregano
  • ½ teaspoon soy sauce
  • ½ teaspoon hoisin sauce
  • ½ teaspoon fish sauce
  • ½ teaspoon, garlic, crushed
  • ½ teaspoon ginger, ground/ finely chopped
  • 500 ml, chicken/ fish stock
  • 500 ml water
  • Salt to taste

Method:

  1. Mix cornstarch, ginger, soya sauce, 1 cup cold water together, and keep it aside for later
  2. Add stock and remaining water in a large saucepan and bring to a boil
  3. Add prawns, garlic, hoisin sauce, fish sauce, salt and cook uncovered, for 7-8 minutes.
  4. Add carrots and simmer for another 3-4 minutes
  5. Add the beaten egg into hot soup, drizzling it evenly and stirring constantly.
  6. Add cornstarch mixture to the soup and bring it to boil, cook for another 2-3 minutes or until the soup thickens, stirring regularly
  7. Mix in the lemon juice, black pepper and sprinkle with oregano
  8. Serve hot

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

186cal

10g

7 g

35 g

1 g

1g

Quick Chicken soup

This simple, tasty and oh so delicious chicken soup is sure to appease your taste buds and deserves to be in your list of favorites. In addition to all the other nutritional benefits it has, it helps in healing process and boosting immunity.

Preparation time: 15 minutes

Serves: 4 

Ingredients:

  • Boneless chicken 500 grams, diced
  • 1 medium sized onion, chopped
  • 1 tomato, diced
  • 1 red capsicum/ bell pepper, diced
  • 4 cups boiled rice (basmati)
  • 1-inch chunk of ginger, finely chopped
  • 5 cloves of garlic, crushed
  • 1 tablespoon of coconut oil
  • 1 teaspoon of turmeric
  • 1 teaspoon of curry powder
  • ½ teaspoon coriander powder
  • ½ teaspoon of cumin seeds
  • 1.5 l chicken stock
  • 2-3 dried red chillies (whole)
  • 2 bay leaves
  • ¼ teaspoon of cayenne pepper (red chilli powder)
  • 1 teaspoon of freshly ground black pepper
  • Handful of coriander, finely chopped
  • 1 teaspoon of lemon juice
  • Salt to taste 

Method:

  1. Heat coconut oil in a deep pan, add whole red chillies, bay leaves, cumin seeds until they sizzle
  2. Add chicken, garlic and cook for 5 minutes on high flame stirring continuously
  3. Add onions, tomatoes, ginger and turmeric and cook for another 2 minutes
  4. Add stock, rice, curry powder, coriander powder, salt, cayenne pepper and bring the soup to a boil, let it simmer for another 5-7 minutes on low flame, stirring occasionally.
  5. Turn off the flame, add ground pepper, lemon juice and stir well.
  6. Remove the bay leave and whole red chillies and sprinkle coriander on top.
  7. Serve warm and enjoy

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

393cal

40 g

12g

39g

3 g

3 g

Spinach Soup

This brightly colored versatile spinach soup creates a warm and welcoming soup for the winter, but it can also be eaten cold, making it great for the summer as well.

Preparation time: 20 minutes

Servings: 4

Ingredients:

  • Spinach – 2 Medium sized bunches, washed and cut
  • Light Milk – 2 cups
  • 1 teaspoon Garlic, finely chopped/ crushed
  • 1 teaspoon Ginger, finely chopped
  • 1 teaspoon Olive oil
  • Salt (to taste)
  • Pepper (to taste)
  • 1 l vegetable stock/ water
  • ½ teaspoon Light Cream (optional) 

Method:

  1. Blanch the spinach – Bring a large pot of water to a rolling boil. Add the spinach stems first and then push the leaves down to submerge them in the water. Blanch until the stems are no longer rigid (about 40 seconds) and then drain the spinach and place into a bowl of cold water to stop the cooking immediately
  2. In a pressure cooker heat the olive oil, add garlic and ginger and sauté for 1 minute
  3. Add the vegetable stock/ water and bring it to a boil
  4. Add blanched spinach, close the lid and cook it for around 6 minutes (until the steam releases/first whistle), put the cooker under cold running water so it is safe to open the lid
  5. Blend the soup to a smooth consistency, add milk and bring it to boil
  6. Add salt and pepper accordingly to your taste
  7. Garnish with fresh coriander and light cream (optional)
  8. Serve warm and enjoy!

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

121cal

14 g

4g

9g

4g

7g

Creamy Mushroom and Almond Soup

This sophisticated and enhanced version of creamy mushroom soup is fortified with the added goodness of almonds. Not only healthy, it’s an easy way to make my kids eat mushrooms.

Preparation time: 20 minutes

Servings: 4

Ingredients:

  • 500 grams white cup mushrooms, sliced
  • 1 large onion, diced
  • 1 cup almonds (I prefer it soaked overnight and skin removed)
  • 2 cups almond milk (unsweetened)
  • 2 cups vegetable stock/water
  • ½ cup thyme leaves, dried or fresh
  • ½ tablespoon soya sauce
  • 1 dried bay leaf
  • Himalayan rock salt, to taste
  • Freshly ground black pepper, to taste

Method:

  1. In a large saucepan, over medium heat, add the diced onions. Cook them until they start changing colour to golden brown
  2. Add mushrooms, almonds and fresh thyme and continue to cook for another 7-8 minutes until the mushrooms lose water an and reduce to almost half in volume
  3. Blend the mixture into a smooth consistency (you can also use a had blender)
  4. Add bay leaf, soya sauce, vegetable stock/water and almond milk to the soup and stir
  5. Cook on low flame for 10 minutes more, stirring occasionally
  6. Add Himalayan rock salt and freshly ground black pepper to taste
  7. Serve and enjoy warm!

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

268cal

15 g

20g

12g

7g

5g

Asparagus, Spinach and Carrot Soup

This beautiful green asparagus and spinach soup full of vitamin C, vitamin A and iron among other nutrients and health benefits it has to offer. For kids, it’s simply a bowl of springtime goodness.

Preparation time: 25 minutes

Servings: 4

Ingredients:

  • Asparagus, 2 bunches, roughly chopped (approx. 900 grams)
  • 2 carrots, chopped
  • 3 cups of baby spinach leaves
  • 2 medium potatoes, peeled and diced
  • 3 garlic cloves, roughly chopped
  • 1 bay leaf
  • 1.5 l vegetable stock/ water
  • 2 tablespoons extra-virgin olive oil
  • 1 Fresh Lime/ lemon juice
  • Fresh ground black pepper

Method:

  1. Heat the olive oil in a pressure cooker over medium heat
  2. Add in the garlic and bay leaf and cook for 1 minute
  3. Toss in the potatoes and pour in the vegetable stock/ water, bring to a boil
  4. Add in the chopped asparagus, carrots and close the lid, cook for 15 minutes (5-7 minutes after the steam releases/ 1st whistle) and let it cool down until safe to open.
  5. Open the lid, remove the bay leaf, add the baby spinach and blend the soup into a nice smooth texture
  6. Once blended return the blended soup on the flame, adjust the soup thickness as per your taste using water and simmer until piping hot
  7. Pour/ ladle the soup into bowls
  8. Add lime/ lemon juice, salt and pepper to taste, garnish with a few leaves of baby spinach
  9. Serve warm and enjoy!

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

207Kcal

27 g

7g

9g

9g

6g

Spicy Cauliflower Soup

This Indian-inspired cauliflower soup makes a quick, delightful and healthy meal when paired with a crusty slice of your favorite bread. Its is packed with fibre, rich in antioxidants, vitamins B and C and promotes good gut health.

Preparation time: 30 minutes

Servings: 4

Ingredients:

  • Cauliflower, 1 large, cut into florets
  • Potato, 1 large, peeled and chopped
  • Onion, 1 large, chopped
  • 4 cloves of Garlic, crushed
  • Ginger, 1-inch chunk, finely grated
  • Curry Leaves, 5-6 leaves
  • 1 teaspoon Garam Masala
  • 1 teaspoon Cumin Powder
  • 1 teaspoon Coriander powder
  • 1 teaspoon Freshly ground black pepper
  • 2 fresh green/ red chillies, chopped
  • 1 l Vegetable stock/ water
  • 2 tablespoons Olive Oil
  • Light cream, ¼ cup (optional)
  • Salt, to taste
  • Papadums or croutons (optional) to serve

Method:

  1. In a pressure cooker, heat 1 tablespoon of Olive oil over medium-high heat
  2. Add the onion, garlic, ginger and chilli and cook, stirring until onion becomes translucent
  3. Add the curry leaves, garam masala, cumin powder, coriander powder and stir nicely until aromatic
  4. Add the cauliflower, potato, vegetable stock/ water and close the lid
  5. Cook for about 10-15 minutes (7 minutes after the first whistle)
  6. Remove from heat. Open the lid once safe and set aside for 5 minutes to cool slightly
  7. Blend the cauliflower soup into a smooth consistency (I use a hand blender)
  8. Put the soup back on low flame, add the light cream (optional) and cook until it is piping hot
  9. Add salt and pepper
  10. Pour/ Ladle the piping hot soup into serving bowls
  11. Serve immediately (with papadums or croutons – optional)

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

200cal

27 g

7g

7g

8g

7g

Vegetable Pasta Soup

A simple and easy to prepare dish loved by kids, that deliciously brings together the goodness of soup and the taste of pasta, it is rich in nutrients and makes you feel full for a long time.

Preparation time: 30 minutes

Serves: 4

Ingredients:

  • 250 g mixed seasonal vegetables, diced
  • 150 g small shell pasta
  • 2 celery stalks, chopped
  • 300 g tomatoes, diced
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1 tsp ginger
  • 2 l vegetable stock/chicken stock
  • 2 tablespoons olive oil
  • 1 teaspoon Italian seasoning (dried Italian herbs like basil, marjoram, oregano, rosemary, and thyme)
  • Salt, pepper, to taste 

Method:

  1. Preheat oil in a pot over medium heat. Add garlic, ginger and onion, cook for 1 minute, then add celery and cook for 5 minutes, stirring from time to time.
  2. Add broth, tomatoes, seasonal vegetables, Italian seasoning, salt and pepper and bring everything to a boil.
  3. Reduce the heat to low and cook for 15 minutes.
  4. Add pasta and cook for 8 minutes more (or as per the instruction on pasta packet).
  5. Serve

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

258cal

37g

8g

7g

5 g

5 g

Indo Minestrone

A very hearty Italian inspired soup with Indian flavors and a complete meal in itself. In addition, it is very versatile and can be made using whatever ingredients you like. This soup is highly nutritious, healthy and delicious. 

Preparation time: 25 minutes

Servings: 6

Ingredients:

  • Red kidney beans (rajma), 300 grams, cooked and drained
  • Fresh Tomatoes, 400 grams, chopped
  • Small macaroni, uncooked, 100 grams (about 1 cup)
  • 2 carrots, peeled, chopped
  • Green beans, 100 g, chopped (optional)
  • Potato, 1 medium sized, peeled, chopped
  • Onion, 1 medium sized, diced
  • 4 cloves of garlic, crushed
  • 2 l Chicken stock/ vegetable stock / water
  • 1 teaspoon turmeric
  • 1 teaspoon garam masala
  • ½ teaspoon cayenne pepper
  • ½ tablespoon dried oregano
  • Olive oil, 2 tablespoons
  • Salt to taste

Method:

  1. In pressure cooker, heat olive oil, add onions and garlic and sauté until onions are translucent
  2. Add tomatoes, turmeric and cook for another 5 minutes stirring regularly
  3. Add in carrots and potato and cook for about 3 minutes more, frequently stirring to coat the vegetables nicely
  4. Add the stock/ water, garam masala and red kidney beans to the cooker and close the lid
  5. Cook for about 25 minutes on low flame (about 10 minutes after the steam releases/ 1st whistle) and then turn off the heat, let it cool down a bit before opening the lid (I just place the closed cooker under cold water for 15 seconds, and it is ready to open) make sure the kidney beans are tender
  6. Put back on high heat and add pasta, oregano and green beans, cook uncovered, stirring occasionally until the pasta is cooked perfectly (follow instructions on the pasta packet)
  7. Season with salt and pepper.
  8. Pour/ ladle into serving bowls.
  9. Serve warm and enjoy 

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

234cal

37 g

6g

8g

8g

6g

Cabbage, Spinach and Mushroom Soup

This simple soup recipe is not only refreshing and full of Asian flavors, it is great for weight loss, low-calorie and packed with healthy nutrition as well. My kids love the flavour and aroma of this soup!

Preparation time: 20 minutes

Servings: 4

Ingredients:

  • 1 Cabbage, roughly chopped
  • 250gms Mushrooms, sliced
  • 2 cups Baby spinach, washed and drained
  • 1 Onion, chopped
  • 6 cloves Garlic, chopped
  • 2 tablespoons Sunflower seeds
  • 1 sprig Curry leaves (around 20 leaves)
  • Basil leaves (tulsi) – 1 handful
  • ¼ teaspoon carraway seeds (Ajwain)
  • 1 teaspoon Cumin powder
  • ¼ teaspoon Nutmeg powder
  • 1 l Vegetable/ chicken stock
  • 500 ml Water
  • 4 drops Sesame seed oil
  • 2 teaspoons Soya sauce
  • ½ teaspoon Cayenne pepper (red chili powder)
  • 1 teaspoon Freshly ground black pepper
  • 1 tablespoon Extra-virgin Olive oil
  • Salt to taste

Method: 

  1. Heat olive oil in large saucepan 
  2. Add onion, garlic and sizzle till golden brown
  3. Add curry leaves, mushrooms, cabbage and sauté for 3-4 minutes. 
  4. Pour in the vegetable/stock and bring to boil, add more water to adjust consistency. 
  5. Add ajwain, cumin powder, sunflower seeds, nutmeg powder, salt, cayenne pepper, cover with a lid and let it simmer on slow flame for 10 minutes.
  6. Turn off the heat and stir in sesame seed oil, basil leaves, baby spinach & black pepper. 
  7. Sprinkle a few sunflower seeds as garnish, serve hot and enjoy!

Nutritional info (per serving)

Calories

 

Carbs

Fat

 

Protein

 

Fibre

 

Sugar

 

161cal

21g

7g

7g

8g

10g

Over the years, I have become extremely passionate about empowering others with good health because I believe ‘Good Health is your greatest asset’. You have read my ‘Soup Story’, and now I want you to think ‘what is yours?’

Use this story to guide you on your own journey of exploring the wonderful world of soups. A lot of research has gone in putting together this amazing collection of soups from around the world that are healthy and will appeal to you and your family. Variety is the key to a balanced diet, so we have searched for different flavours, ingredients and benefits for you, mix and match, and as I always recommend, choose local, seasonal and traditional ingredients for best results.

Ingredients matter, so avoid cream-based soups, look at having broth-based soups as they retain the nutritional value, add plenty of beans, lentils, vegetables, herbs and spices with medicinal properties e.g. garlic, coriander, turmeric, black pepper etc. I love using vegetable/ chicken stock in my soups for enhancing the flavour and known health benefits but would simply replace the stock with the same amount of water if required. You always have the option of adding lean meats if you like and you’ll have a very healthy and balanced meal to incorporate into your diet or weight management plan.

You don’t need to starve yourself to lose weight or stay healthy. I always say 80% of your fitness depends of what you eat and 20% depends on what you exercise, so make sure that you eat right and exercise right to stay fit.

Soups are a great way to tackle problems like weight loss, weight management, eating disorders, immunity issues, hormonal imbalance, kids’ nutrition and moreover they are delicious.

Remember, this is not the end of the ‘Soup Story’ for you, I strongly believe this is just ‘The Beginning’.

Now that you’ve decided to begin your own soup story, I have a little motivation for you to get you started on this yummy journey. Simply like us on Facebook, follow us on Instagram, subscribe to our YouTube channel and post your selfie with one of the soups from this book on your own FB and/or Instagram profile to enter the Soup Story Contest. Once you participate, you will automatically be in running to win 1-month FREE membership in my highly recommended Easy Fitness Program, valued at $69AUD. Our team will pick up the winners at random and 1 winner will be announced every month.

Here are the rules:

  • Like us on Facebook, follow us on Instagram and subscribe to our free YouTube Channel to get our latest health and fitness tips
  • Post a photo of yourself or your family having a soup from ‘The Soup Story’ on your FB and/or Instagram page.
  • Remember to ‘TAG US’ for your chance to win
  • Make sure the photo shows the soup, your/or family member’s face and can be shared on our social media platform
  • Get creative with your photos to make them Fun
  • When you post the contest image, add our recommended hashtags – #TheSoupStory #eBook #Contest #Giveaway #Free #One #Month #Membership #SherryBali #Tasty #Healthy #Immunity #Boosting #Nourishment #Best #EasyFitness #Program #Love #Being #Winner #Live# Beautiful  #Wellbeing #Happiness #Empowerment #Freebies #Competition
  • Tag us and your other friends as well, tagging more friends increase your chances to win.
  • Once you have posted, send us a link to your posts via the email used for purchasing this eBook, so your entry is validated. Email us at sherry@sherrybali.com
  • Wish you ‘happy soup making’  

(The contest is open for anybody who purchases this eBook, the prize is transferable, and any male winners can transfer the 1-month free membership to a lady in their family or friends. Existing EASYFITNESS members can also participate in this contest and will get 1 month’s subscription free for a family member or friend they wish to help. 1 winner will be drawn every month at random upon the discretion of Team Sherry Bali. Terms and conditions apply)