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Healthy Recipes:

Soups make delicious, nourishing, low-fat meals. Soup can be good and healthy food. It can be a tasty way to add healthy beans, legumes, grains and vegetables to your diet. It's a convenient, yet inexpensive way to add protein, vitamins, minerals and fiber to your diet. Try these healthy, wholesome soup recipes for your next meal.

Sweet Potato Soup

Ingredients:

• 2 tsp curry powder
• 3 tbsp olive oil
• 2 onions , grated
• 1 apple , peeled, cored and grated
• 3 garlic cloves , crushed
• 20g coriander , chopped
• thumb-size piece fresh root ginger , grated
• 800g sweet potatoes
• 1.2l vegetable stock
• 100g red lentils
• 300ml milk
• juice 1 lime

Serves: 6

How to prepare:

1. Put the curry powder into a large saucepan, then toast over a medium heat for 2 minutes. Add the olive oil, stirring as the spice sizzles in the pan. Tip in the onions, apple, garlic, coriander stalks and ginger, season, and then gently cook for 5 minutes, stirring every so often.

2. Meanwhile, peel, and then grate the sweet potatoes. Tip into the pan with the stock, lentils, milk and seasoning, then simmer, covered, for 20 mins. Blend until smooth using a stick blender. Stir in the lime juice, check the seasoning and serve, topped with roughly-chopped coriander leaves.

Nutritional Value: Calories 287, Carbohydrate 49g, Fat 8g, fiber 6g Protein 9g, Saturated fat 2g, sugar 17g, salt 0.71 g

Tomato Basil Soup

Ingredients:

• 4 tomatoes - peeled, seeded and diced
• 4 cups tomato juice
• 14 leaves fresh basil
• 1 cup heavy whipping cream
• 1/2 cup butter
• salt and pepper to taste

Serves: 4

How to Prepare:

1. Place tomatoes and juice in a stock pot over medium heat. Simmer for 30 minutes. Puree the tomato mixture along with the basil leaves, and return the puree to the stock pot.

2. Place the pot over medium heat, and stir in the heavy cream and butter. Season with salt and pepper. Heat, stirring until the butter is melted. Do not boil.

Nutritional Value: Calories: 473, Fat: 45.4g, Cholesterol: 143mg

Spinach Soup

Ingredients:

• 2 tbsp. Butter
• 2 cups. Spinach, chopped
• 1 Onion, chopped
• 2 cups Milk
• 1 1/2 tbsp. Maida
• 1 tbsp. Oil
• To taste. Salt & pepper

Serves: 4

How to Prepare:

1. Blanch spinach in hot water. Remove and refresh in cold water.

2. Heat oil in a kadhai, add chopped onions and sauté. Add crushed garlic, salt and pepper.

3. Puree together with boiled spinach.

4. Make a thin white sauce by melting butter in a kadhai. Then add maida and cook for 5-7 mins. Slowly add the milk so that no lumps are formed.

5. Add the spinach puree to this and bring it to a boil. Add a little water if required.

6. Correct seasonings and serve spinach soup hot.

Nutritional Value: Total Fat 2.5g, Cholesterol 2mg, Sodium 143mg, Carbohydrate 15.6, Protein 6.8g

Pumpkin Soup

Ingredients:

• 3/4 cup water
• 1 small onion, chopped
• 240g pumpkin puree
• 1 cup unsalted vegetable broth
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1 cup fat-free milk
• 1/8 teaspoon freshly ground black pepper
• 1 green onion, green top only, chopped

Serves: 4

How to Prepare:

1. In a large saucepan, heat 1/4 cup of the water over medium heat. Add the onion and cook until tender, about 3 minutes. Don't let the onion dry out.

2. Add the remaining water, pumpkin, broth, cinnamon and nutmeg. Bring to a boil, reduce heat and simmer for 5 minutes. Stir in the milk and cook until hot. Don't boil.

3. Ladle into warmed individual bowls and garnish with black pepper and green onion tops. Serve immediately.

Nutritional Value: Calories 72, Cholesterol 1 mg, Protein 3 g, Sodium 241 mg, Carbohydrate 12g , Fiber 2 g, Total fat 1 g, Potassium 199 mg, Calcium 78 mg