low fat soup

There's minimal prep time to make this hearty vegetarian stew, which works just as well as an easy dinner or packed in a flask for lunch

Spicy chilli bean soup

olive oil

onion,

garlic clove, crushed

tomato purée

tsp mild chilli powder

½ tsp ground cumin

can chopped tomatoes

vegetable stock

can mixed beans, drained and rinsed

red pepper, cut into chunky dice

tortilla chips, to serve

limes wedges,

Heat the oil in a deep saucepan and fry the chopped onion over a medium heat until tender. Add the garlic and tomato purée, stirring for 1-2 mins until combined. Sprinkle in the spices and cook for another 1 min.

Tip in the chopped tomatoes, half fill the can with water, and add to the pan. Pour in the stock and simmer on a medium heat for 10-15 mins, uncovered. Season, then whizz using a hand blender until smooth. Add the beans and red pepper, and cook for another 15 mins until the pepper is tender.

Serve in bowls topped with a small pile of tortilla chips and a lime wedge.

Creamy and low-fat aren't words you often hear together, but that's exactly what you get with this freeze-ahead starter

Creamy smoked salmon, leek & potato soup

butter

leeks

bay leaf

1kg floury potatoes

1l chicken or vegetable stock

milliliters double cream

smoked salmon

chives

Heat the butter in a large saucepan and add the leeks and bay leaf. Cook over a low heat for 8-10 mins or until the leek is really soft, then stir through the potatoes until coated in the butter. Pour over the stock and cream and bring to the simmer, then gently bubble for 10-15 mins until the potatoes are really tender. If freezing at this stage, slightly under-cook the potatoes, then defrost and bring back to a simmer to finish cooking them and continue the recipe.

Add two-thirds of the smoked salmon, stir through and season. Serve the soup in deep bowls with the remaining smoked salmon and snipped chives on the top.

Whip up this classic Italian vegetable soup with a rich tomato base and pasta. It's low in calories and packed with fibre and vitamin C

Classic minestrone soup

tbsp olive oil,

onion, finely chopped

celery stick, finely chopped

carrot,

courgette, finely chopped

diced smoked pancetta

oregano

cannellini beans

x 400 grams can chopped tomatoes

small pasta

greens chard

basil

parmesan,

Heat the oil in a large saucepan or casserole pot over a low-medium heat and gently fry the onion, celery, carrot, courgette and pancetta for 10 mins. Add the garlic and oregano, and cook for 1 min. Tip in the beans, chopped tomatoes, purée, stock and bay leaf. Season to taste. Bring to the simmer and cook for 30 mins.

Add the pasta and greens, and cook for a further 10 mins. Ladle into bowls and scatter with the basil and some parmesan.

Cook a batch of mulligatawny soup, packed with veg and rice and gently spiced with curry powder and spices. Top with coriander and yogurt

Mulligatawny soup

celery sticks, chopped

carrots,

parsnip,

garlic cloves, chopped

ginger,

apple,

1½-2 tbsp medium curry powder

tsp cumin

¼ tsp sweet smoked paprika

chicken stock

basmati rice

mango chutney

½ lemon, juiced

½ small bunch of coriander, shredded

Heat the butter and olive oil in a casserole dish and fry the onion and celery with a pinch of salt for 10-12 mins, or until softened and translucent. Stir in the carrots, parsnip, garlic, ginger and apple and cook for 1 min more. Stir through the curry powder, cumin and paprika. Add the stock and tomato purée and season to taste. Reduce to a low simmer, cover and cook for 40 mins.

Rinse the rice and cook for 10 mins in boiling water. Blitz the soup until smooth with a blender. Drain the rice and stir through the soup with the mango chutney, lemon juice and half the coriander. Check for seasoning, then ladle into bowls and top with the remaining coriander and yogurt.

This hearty and comforting Cabbage Soup is packed with fresh vegetables and aromatic herbs, simmered to perfection in a flavorful chicken broth base. Perfect for a nutritious lunch or a light dinner, it’s easy to prepare and can be stored for later enjoyment.

Cabbage Soup Recipe

carrots, chopped (325 grams)

celery stalks, chopped (105 grams)

onion, chopped (260 grams)

garlic cloves, minced (19 grams)

head cabbage, chopped (about 1.5 pounds 675 grams)

chicken broth (907 grams)

(28-ounce 793 grams) can diced tomatoes

thyme

salt

black pepper

parsley (for garnish)

Heat vegetables

Heat the olive oil in a large pot over medium-high heat. Add the chopped carrots, celery, onion, and minced garlic. Cook, stirring occasionally, until the vegetables become tender and fragrant, about 8 minutes.

Add main ingredients

Stir in the chopped cabbage, chicken broth, diced tomatoes with their juices, dried thyme, salt, and black pepper. Bring the mixture to a boil.

Simmer soup

Cover the pot, reduce the heat to medium-low, and let the soup simmer gently until the cabbage is tender and flavors meld together, approximately 25 minutes.

Garnish and serve

Remove from heat and sprinkle with chopped fresh parsley before serving. Store leftovers in airtight containers in the refrigerator for up to 1 week or freeze for up to 6 months.

Top 5 low fat soup recipes from across the web

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Top Tags

Spicy chilli bean soup

Creamy smoked salmon, leek & potato...

Classic minestrone soup

Mulligatawny soup

Cabbage Soup Recipe

Top 5 low fat soup recipes from across the web

The most viewed low fat soup recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engineic_arrow_forward_48px

Top Tags

Spicy chilli bean soup

Creamy smoked salmon, leek & potato...

Classic minestrone soup

Mulligatawny soup

Cabbage Soup Recipe

The most viewed low fat soup recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engine