Soup is a godsend when you’re on a diet, but I sometimes think that it gets a bad rap. Many people seem to think soup can be a bit boring – but that’s only if you’re eating a boring soup! The recipes in this chapter are all so delicious and varied there will be no chance of you giving in to cravings, even when you’re away from home. Invest in a thermal flask and you can take your soup with you on the go.
Like any other food, soup should be about flavour and texture, and big portion sizes. My Asian Tom yum soup is packed full of spicy aromatics and tons of crunchy veg, but is unbelievably low in calories. And fiery North African soup is really chunky – almost more like a stew than a soup and definitely one to go for if you’re used to eating hearty, meaty meals. Celeriac makes a sophisticated soup that is silky smooth and tastes amazing; try it with a trickle of truffle oil for a bit of luxury (see here). One thing that can make a real difference to your soup is the stock – and if you’re having a go at some of the poached chicken recipes in the Chicken & Turkey chapter, then you’ll end up with loads of fresh, tasty home-made stock in the freezer.
Like the dressing on a salad, it’s the toppings and extras that can often take a soup from a good diet option to a calorie-laden disaster. Instead of high-calorie croûtons, I’ve scattered chopped fresh herbs such as coriander and chives, a handful of pea shoots or some chopped spring onion or celery over the top to add a little crunch.
Try inventing your own soups by adding in whatever you have in the fridge or cupboard to the recipes in this chapter. You can work with the seasons: use root veg like carrots and turnips in winter, and summer veg like peas and courgettes in the warmer months. Lentils and beans are also great additions at any time of year, for a protein boost.
Getting organised is one of the secrets to dieting success, and most of these soups can be frozen. If you freeze them in one-person portions (use ziplock bags or plastic tubs) then you’ll always have something delicious to come home to if you get in late. No more excuses for making unhealthy choices!
Salad broth
This is a really healthy, fresh-tasting lunch that won’t make you feel like you need a nap in the afternoon! Lettuce and watercress may sound a bit unusual in a hot soup but just think of them as a heartier version of spinach.
Serves: 2
Calories: 235 per serving
½ tbsp olive oil
1 small red onion, sliced
3 garlic cloves, finely chopped
1 litre fresh vegetable stock
1 bouquet garni
80g new potatoes, sliced
2 medium carrots, julienned
2 little gem lettuce, shredded
50g watercress leaves (no stalks)
A handful of basil leaves, finely chopped
½ long red chilli, deseeded and finely chopped
Sea salt and freshly ground black pepper
2 tbsp smoked paprika dressing, to finish
1. Heat the oil in a non-stick saucepan over a medium heat. Add the onion and garlic and cook for 3–4 minutes until the onion has softened.
2. Pour in the veg stock, add the bouquet garni and bring up to a simmer. Add the potatoes and carrots, and cook for 5–7 minutes or until the potatoes are soft.
3. Stir though the shredded lettuce, watercress leaves, chopped basil and red chilli. Season with salt and pepper to taste.
4. Ladle the soup into two warmed bowls. Drizzle over a little smoked paprika dressing to serve.
Salad broth
Pea and mint soup
This quick and easy soup is thickened with split peas – a good source of fibre – instead of the usual flour or potato; they also give it a fantastic richness, so you won’t miss the butter. Frozen peas lend their lovely natural sweetness, balanced by fresh mint, and a final scattering of pea shoots gives an attractive finish.
Serves: 4
Calories: 315 per serving
80g yellow split peas
1 tbsp olive oil
2 large onions, finely diced
3 garlic cloves, finely chopped
2 vegetable stock cubes
1.2 litres water
700g frozen peas
2 handfuls of mint leaves, roughly chopped
Sea salt and freshly ground black pepper
To finish
4 tsp light single cream alternative
A handful of pea shoots
1. Put the split peas into a saucepan and pour on about 800ml water. Bring to the boil, then lower the heat and simmer for 30–45 minutes, or until just tender. Skim off any scum that rises to the surface during cooking.
2. About 10 minutes before the split peas will be cooked, heat the oil in a large saucepan over a medium heat. Add the onions and cook for 5 minutes, until softened, adding a splash of water if they start to stick. Toss in the garlic and cook for 2 minutes.
3. Drain the split peas and add them to the onions. Crumble in the veg stock cubes and pour in the 1.2 litres water. Bring to the boil, lower the heat and simmer gently for 5 minutes.
4. Now stir in the frozen peas and chopped mint. Taste the liquor, season with salt and pepper and simmer for 5 minutes, then remove from the heat.
5. Using a jug blender, blitz the soup in batches until smooth. You are aiming for a thick creamy soup. If it’s a little thin, return it to the pan and simmer for a few minutes longer.
6. Ladle the soup into warmed large bowls. Drizzle over the ‘cream’ and finish with a scattering of fresh pea shoots.
Pea and mint soup
Cream of tomato soup
A creamy swirl adds a smooth, silky finish and extra richness to this soup without ramping up the calories. Get creative with your finishing touches and your soup will feel special and luxurious – here, chopped chives and celery add texture as well as another layer of flavour so you won’t miss the crispy croûtons.
Serves: 4
Calories: 180 per serving
1 tbsp light olive oil
2 large onions, finely diced
6 garlic cloves, grated
2 tsp sweet smoked paprika
1 tbsp balsamic vinegar
3 x 400g tins chopped tomatoes
500ml fresh vegetable stock
1 tbsp dried herbes de Provence
1 tbsp fresh oregano, finely chopped
100ml light single cream alternative
Sea salt and freshly ground black pepper
To finish
1 celery stick, finely chopped
4 tbsp chopped chives
Cracked black pepper
1. Heat the oil in a large non-stick saucepan over a medium heat. Add the onions and cook for about 10 minutes until softened and golden brown. Add a splash of water if they start to stick.
2. Add the garlic and cook for 1 minute, then sprinkle in the smoked paprika and cook, stirring, for 30 seconds. Stir in the balsamic vinegar and allow it to bubble away.
3. Tip in the tinned tomatoes, pour in the veg stock and add the dried herbs and fresh oregano. Bring to the boil, then reduce the heat to a simmer and cook gently for 15 minutes – it will be quite a thick, hearty soup so loosen with a little water if you’d prefer it a little thinner.
4. Season with salt and pepper to taste and stir through half of the ‘cream’. Remove from the heat. Using a jug blender, blitz the soup in batches until smooth.
5. Pour into four serving bowls and swirl the remaining ‘cream’ on top. Garnish with chopped celery and chives, and finish with a sprinkling of cracked black pepper.
THE LOWDOWN Most of the ingredients for this soup are ones you probably already have in your store-cupboard – so you can make it in next to no time.
Cream of tomato soup
Cream of celeriac soup with truffle oil
Celeriac makes a great soup as it is light but satisfying and has a lovely delicate flavour. When you’re on a diet, it’s really important to keep food exciting so you feel properly satisfied, stave off boredom and don’t start reaching for the crisps. Here, the tiniest drizzle of truffle oil works a treat.
Serves: 4
Calories: 225 per serving
1 tbsp olive oil
3 medium onions, diced
1.2kg peeled and diced celeriac, (1 large or 2 small)
1.2 litres water
2 tbsp vegetable bouillon powder
4 tbsp lemon thyme leaves, chopped
100ml light single cream alternative
Sea salt and freshly ground black pepper
To finish
2 tsp truffle oil
Finely chopped chives
1. Heat the oil in a large non-stick saucepan over a medium heat. Add the onions and cook gently for 10 minutes or until softened but without any colour.
2. Add the celeriac, water, bouillon powder and lemon thyme. Bring to a simmer and put the lid on. Cook for about 20 minutes or until the celeriac is completely soft.
3. Using a jug blender, blitz the soup in batches until smooth. Return to the pan and place over a gentle heat. If the soup is a little thin, simmer for a few more minutes; if it’s too thick, add a splash more water.
4. Taste the soup and season with salt and pepper. Stir in the ‘cream’ and ladle into warmed big bowls. Drizzle over the truffle oil and finish with a sprinkling of chopped chives.
Cream of celeriac soup with truffle oil
Tom yum soup
A good meal can have the power to transport you to exotic far-flung places, and this soup does exactly that. It’s low in calories, yet the prawns and chicken – and ton of veggies – make it really satisfying, and it smells amazing. Like all my favourite Asian food it is perfectly balanced with just enough heat, and finished off with a refreshing squeeze of lime.
Serves: 4
Calories: 255 per serving
440g raw tiger prawns, shell on
40g galangal root, thinly sliced
2 lemongrass stems, tough outer layers removed and thinly sliced
4 kaffir lime leaves
1 litre fresh chicken stock
250ml water
3 tbsp good-quality tom yum paste
1 red chilli, sliced on an angle
80g button mushrooms, halved
175g baby corn, halved lengthways
200g skinless chicken breast, thinly sliced
80g mangetout, halved on an angle
100g bean sprouts
Juice of 1 lime
A handful of coriander leaves, to finish
1. Peel and devein the prawns, leaving the tails intact; cover and refrigerate. Put the prawn heads and shells into a saucepan and crush them with the end of a rolling pin to release more flavour.
2. Add the galangal, lemongrass and half the kaffir lime leaves. Pour in the chicken stock and water, bring up to a gentle simmer and simmer gently for 10 minutes.
3. Strain the stock into a clean saucepan. Stir in the tom yum paste and red chilli and bring to a simmer. Add the button mushrooms and baby corn and cook for 5 minutes, then toss in the sliced chicken and prawns and cook for 4 minutes.
4. Add the mangetout, bean sprouts and lime juice, stir through and cook for 1 minute. Check that the chicken and prawns are properly cooked, then remove from the heat.
5. Ladle the soup into warmed big bowls and scatter with coriander to serve.
Tom yum soup
Thai-style butternut squash soup
Squash is a great low-calorie veg option as it has good natural sweetness and readily takes on the flavours of other ingredients – whether that’s European herbs and seasonings or, as here, some fiery, punchy spices. A really good curry paste is essential – as it forms the soup base. This is a great soup to pack into a flask and take to work.
Serves: 4
Calories: 250 per serving
1 tbsp sunflower oil
2 medium onions, diced
2 lemongrass stems, tough outer layers removed and finely sliced
3 garlic cloves, finely grated
2.5cm piece of ginger, grated
1 red chilli, finely chopped
2 tbsp good-quality Thai red curry paste (40g)
1.2kg peeled and diced butternut squash
600ml fresh vegetable stock
1 tbsp fish sauce
200ml tinned half-fat coconut milk
Sea salt and freshly ground black pepper
To finish
1 long red chilli, finely sliced
A handful of coriander leaves, roughly chopped
1. Heat the oil in a large non-stick saucepan over a high heat. Add the onions and cook for 5 minutes, adding a splash of water if they start to stick.
2. Add the lemongrass, garlic, ginger and red chilli and cook for 2 minutes, then stir in the curry paste and cook for another 1–2 minutes, until fragrant.
3. Add the butternut squash, veg stock and fish sauce and bring up to a gentle simmer. Put a lid on the pan and simmer gently for 25 minutes or until the squash has softened.
4. Pour in the coconut milk, stir well and cook, uncovered, for a further 5 minutes.
5. Using a jug blender, blitz the soup in batches until smooth. Return to the pan and place over a gentle heat. If the soup is a little thin, simmer for a few minutes more; if it’s too thick, add a splash more water.
6. Taste the soup and season with salt and pepper if needed. Divide between warmed bowls and top with sliced red chilli and chopped coriander. Grind a little extra black pepper over each serving too.
Thai-style butternut squash soup
North African soup
Think of this soup like a minestrone but with lots of big, bold North African flavours. Rose harissa is a fantastic ingredient to keep in your fridge – the smallest amount brings so many extra layers of taste. Chickpeas and aubergine add body, replacing the need for pasta or meat to make this a satisfying one-bowl meal.
Serves: 4
Calories: 235 per serving
1 tbsp olive oil
2 medium onions, diced
4 garlic cloves, finely chopped
2 tsp ground cumin
1 tsp ground coriander
3 tsp rose harissa paste
2 tbsp tomato purée
1.2 litres fresh vegetable stock
400g tin chopped tomatoes
450g aubergines, diced
300g courgettes, diced
400g tin chickpeas, rinsed and drained (240g drained weight)
150g frozen broad beans
2 handfuls of coriander leaves, roughly chopped
Finely grated zest of 1 lemon
Sea salt and freshly ground black pepper
1. Heat the oil in a large non-stick saucepan over a high heat. When hot, add the onions and cook for 5 minutes, adding a splash of water if they start to stick. Add the garlic and cook for 2 minutes, stirring occasionally.
2. Lower the heat a little and stir through the cumin and ground coriander. Cook, stirring, for 1 minute and then add the rose harissa and tomato purée and stir over the heat for another minute.
3. Add the veg stock, tinned tomatoes, aubergines, courgettes and chickpeas. Bring to the boil, lower the heat and simmer for 20–30 minutes.
4. Add the broad beans, chopped coriander and lemon zest. Remove from the heat and season with salt and pepper to taste. Ladle into warmed large bowls to serve.
THE LOWDOWN Like frozen peas, frozen broad beans taste fresh all year round as they are frozen quickly after picking. Keep a bag in your freezer to add extra texture and taste to stews, soups and casseroles.
North African soup
Chicken and sweetcorn soup
The ever-popular classic Chinese soup is based on just two main ingredients – chicken and sweetcorn. This recipe extracts as much flavour out of each one as possible, using the corn cooking water as part of the stock for the soup. It is thickened with cornflour and has egg swirled through for extra taste and texture.
Serves: 4
Calories: 385 per serving
4 corn-on-the-cob (about 200g each)
1 skinless chicken crown (750g), pre-poached in 500ml fresh chicken stock and 500ml water then cooled (see here)
½ tbsp vegetable oil
½ tbsp sesame oil
2 medium onions, finely chopped
2 garlic cloves, finely chopped
5cm piece of ginger, finely grated
500ml fresh chicken stock (reserved from poaching the chicken)
2 tbsp cornflour, mixed to a paste with 2 tbsp water
1 tbsp light soy sauce
¼ tsp freshly ground white pepper
1 large free-range egg, lightly beaten
4 spring onions, finely sliced on an angle
Flaky sea salt
1. Place the corn-on-the-cob in a large saucepan and cover with at least 1 litre water. Bring to the boil, lower the heat and simmer for 20–25 minutes or until the corn is cooked. Leave the cobs to cool in the water.
2. Once cooled, remove the corn cobs, reserving 500ml water of the liquor (i.e. flavourful corn stock). Carefully run a knife down the corn cobs to remove all the juicy corn kernels. Set them aside.
3. Take the chicken breasts off the bone and tear the meat into shreds.
4. Place a large non-stick saucepan over a high heat. When hot, add the oils, then the chopped onions and sauté for 5 minutes, adding a splash of water if they start to stick. Add the garlic and ginger and cook for 2 minutes.
5. Pour in the chicken stock and reserved corn stock and bring up to a simmer. Add the shredded chicken and sweetcorn kernels and bring back to a simmer. Stir in the cornflour paste and cook, stirring, for a minute or two, until the soup thickens slightly. Season with the soy sauce, white pepper and a little flaky salt.
6. Pour in the beaten egg, stirring well to create thin strands. Add half of the spring onions. Ladle the soup into warmed bowls and scatter over the remaining spring onions to serve.
Chicken and sweetcorn soup
Asian chicken and pea broth
This warming, fragrant broth is packed with flavour from the lemongrass, lime leaves, ginger, curry paste and coconut milk. There’s a lot going on here with the texture too – crunchy veg, meaty chicken and the noodles make it so satisfying to eat. It’s about as far from regular diet food as you can get!
Serves: 4
Calories: 490 per serving
1 skinless chicken crown (750g), pre-poached in 500ml fresh chicken stock and 500ml water then cooled (see here)
400g fresh peas in their pods, rinsed
1.5 litres fresh chicken stock (include the stock reserved from poaching the chicken)
6 garlic cloves, grated
2.5cm piece of ginger, finely grated
2 lemongrass stems, lightly bashed
4 kaffir lime leaves
2 tbsp good-quality Thai green curry paste (40g)
150ml tinned half-fat coconut milk
1 tbsp fish sauce
100g mangetout
225g tin bamboo shoots, drained
300g straight-to-wok udon noodles
200g bean sprouts
150g baby spinach
6 spring onions, finely sliced on an angle
1 green chilli, finely sliced on an angle, to finish
1. Take the chicken breasts off the bone and tear the meat into shreds; set aside.
2. Pod the peas and place all the pods in a large saucepan; set the peas aside for later. Pour the chicken stock over the pea pods and add the garlic, ginger, lemongrass and lime leaves. Bring to a low simmer and cook gently for 10 minutes.
3. Strain the stock and then return it to the large saucepan. Bring to a gentle simmer and stir in the curry paste, coconut milk and fish sauce. Toss in the chicken, mangetout, bamboo shoots and udon noodles and cook for 4–5 minutes.
4. Meanwhile, put a small handful of bean sprouts into the bottom of each serving bowl.
5. Stir the spinach, peas and spring onions through the soup, then ladle over the bean sprouts in the bowls. Top with sliced green chilli and serve.
Asian chicken and pea broth
Veg and lentil soup
Red lentils can be cooked out to a soft, creamy soup that is really sustaining – perfect for dieting in winter. The classic combination of onion, carrot and celery provides the soup base, with lentils rather than potatoes thickening the stock. It’s also a great soup to keep in the freezer for a quick substantial meal to stop you reaching for a takeaway if you’re home late.
Serves: 4
Calories: 450 per serving
1 tbsp olive oil
4 medium onions, diced
4 medium carrots, diced
5 celery sticks, diced
10 garlic cloves, finely chopped
3 tbsp thyme leaves, chopped
350g red lentils, well washed and drained
45g vegetable bouillon powder
1.8 litres water
Sea salt and freshly ground black pepper
1. Heat the oil in a large non-stick saucepan over a high heat. Add the onions and sauté for 5 minutes, adding a splash of water if they start to stick. Add the carrots and cook for 2 minutes, then toss in the celery and garlic and cook for another 2 minutes, stirring occasionally.
2. Add the thyme, lentils, bouillon powder and water. Season with plenty of pepper. Stir and bring to the boil, then lower the heat to a simmer. Cook, stirring occasionally, for 15 minutes or until the lentils have softened, skimming off any scum that rises to the surface.
3. Ladle half of the soup into a jug blender and blitz until smooth. Return the blended soup to the pan and stir well.
4. Taste to check the seasoning and adjust if necessary, then ladle the soup into warmed big bowls. Grind over a little extra pepper to serve.
THE LOWDOWN Lentils are a great, cheap source of low-calorie protein, especially if you’re cutting down on meat. They take on flavours really well too – so keep a bag in your cupboard to bulk out stews and soups.
Veg and lentil soup