Easy-Peasy Healthy Soups
Looking for a flavoursome yet easy soup recipe? We have selected not one but three of our all-time favourites to leave you feeling inspired. All 250 calories and under, these are the perfect solution for a healthy start to the new year.
1. Thai Red Curry Butternut Squash Soup
- coconut oil 2 tsp
- Thai red curry paste 2 tbsp
- onion 1, finely chopped
- coriander a small bunch, stalks finely chopped, leaves roughly chopped
- ginger a thumb-sized piece, finely grated
- garlic 1 clove, sliced
- red chilli 1, finely chopped
- butternut squash 750g, peeled and cut into 2cm dice
- vegetable stock 1.5 litres, hot
- lime 1, juiced
Heat the coconut oil in a large pan over a medium heat and add the curry paste. Cook gently for 2-3 minutes or until fragrant. Add the onion and a pinch of salt, then cook for 10 minutes until translucent. Add the coriander stalks, ginger, garlic and ½ the chilli, then cook for 2 minutes. Tip in the butternut squash, stock and a little more seasoning, and simmer for 30 minutes until the squash is very tender. Add the lime juice, then use a hand blender to whizz until completely smooth. Divide between bowls, then top with the coriander leaves and remaining chopped chilli.
2. Spiced Carrot and Lentil Soup
- groundnut oil 2 tbsp
- onions 2, diced
- carrots 500g, diced
- mild curry powder 1 tbsp
- red lentils 4 tbsp
- vegetable stock 1.5 litres
- cumin seeds 1 tsp
- coconut yogurt or natural yogurt 4 tbsp
- coriander a small bunch, leaves picked
Heat 1 tbsp of oil in a large pan and soften the onions and carrots for 10 minutes. Add the curry powder and fry for 2 minutes before adding the lentils and stock. Bring to the boil and simmer for 20 minutes until the carrots are tender and lentils soft. Season with pepper and a little salt if it needs it.
Take off the heat and blend until smooth using a stick blender (or blend in a food processor then pour back into the pan to reheat).
Heat the rest of the oil in a small frying pan then sizzle the cumin seeds until golden and fragrant.
Top each bowl of soup with a spoonful of yogurt, the cumin seeds and a sprinkle of coriander leaves.
3. Celeriac Soup with Chorizo Oil
- butter 1 tbsp
- olive oil 2 tbsp
- celeriac 1 (about 900g), peeled and cut into 1cm cubes
- rosemary 4 sprigs
- garlic 2 cloves, sliced
- chicken stock 1 litre
- whole milk 100ml
- cooking chorizo 75g, finely chopped
Melt the butter and 1 tbsp of the olive oil in a large pan and add the celeriac and 2 of the sprigs of rosemary with a large pinch of salt. Cook gently for 15 minutes – you don’t want to get any colour on the celeriac. If it starts to catch, add a splash of water. Add the garlic and cook for another minute. Pour in the chicken stock and simmer for 10 minutes or until the celeriac is very soft. Add the milk and scoop out the rosemary stalks and discard. Use a hand blender to whizz until smooth. Season and keep warm.
Put the cooking chorizo and the remaining 1 tbsp of olive oil into a cold frying pan and cook until the chorizo is crispy and the oil is a deep red. Break the final 2 sprigs of rosemary into pieces and add to the pan for a minute to get crisp.
Spoon the soup into bowls and serve with the crispy chorizo bits, rosemary and oil drizzled on top.