Sweet potato & sweetcorn soup

The sweet and earthy flavours work well with a little chilli heat, if you like it. This soup is a good winter warmer that could be taken to work in a flask.

CALORIES PER PORTION 190 kCals serves 3 2 teaspoons olive oil 1 onion, finely chopped 1 garlic clove, finely chopped half a small red chilli, deseeded and very finely chopped (optional) 1 medium sweet potato, weighing about 250 g (8 oz), peeled and chopped into 1.5 cm (34 inch) chunks 700 ml (24 fl oz) vegetable stock or water 1 x 340 g (1112 oz) can of sweetcorn, drained and rinsed salt and freshly ground black pepper Heat the oil in a large saucepan over a medium heat. Add the onion and fry for about 5 minutes, or until it has softened, stirring so that it doesn't stick. Add the garlic and the chilli, if using, and cook for another minute or so, stirring.

Add the sweet potato, stirring the pieces around in the onion mixture. Add enough water or stock to cover the vegetables, about 400 ml (14 fl oz). Simmer the soup for 10 minutes.

Add the sweetcorn and the remaining stock or water. Cook the soup for a further 5 minutes, making sure that all the vegetables are soft. Remove a few sweetcorn kernels for use as a garnish.

Add a little salt and pepper to taste, then transfer to a food processor or blender and whizz until smooth. Serve, decorating with the reserved sweetcorn kernels.

see all soups & stews SOUPS & STEWS.

Creamy mushroom soup

Choose your favourite type of mushroom - large Portobello mushrooms have a much stronger flavour than small b.u.t.ton mushrooms, and chestnut mushrooms have a firmer texture.

CALORIES PER PORTION 110 kCals serves 4 400 g (13 oz) mushrooms a sliver of b.u.t.ter, no more than 10 g (12 oz) 1 teaspoon sunflower oil 1 onion, chopped 200 ml (7 fl oz) vegetable stock or water 250 ml (8 fl oz) semi-skimmed milk 1 thyme sprig salt and freshly ground black pepper 4 tablespoons single cream, to garnish Trim the ends off the mushroom stalks, clean off any earth and chop the whole mushrooms - stalks and all.

Put the b.u.t.ter and oil in a large heavy-based saucepan over a medium heat. When the b.u.t.ter has melted and started to bubble, add the onion. Cook it gently, stirring, for about 5-10 minutes, until softened but not brown.

Stir in the mushrooms, and cook for a further 2-3 minutes. Add the stock and milk. Strip the leaves off the thyme sprig and add to the soup.

Increase the temperature and bring the soup to the boil, then lower the heat and simmer for about 20 minutes until all the vegetables are soft. Check for seasoning, and add salt and pepper to taste.

Leave the soup to cool slightly, then transfer to a food processor or blender and whizz it roughly - it shouldn't be too smooth. Add more water if the soup is too thick, then return it to a clean pan and reheat. Add a swirl of single cream and serve.

see all soups & stews SOUPS & STEWS.

Watercress soup

Watercress is simply bursting with vitamins and minerals. Make this soup when you have a cold to help you get back on your feet in no time.

CALORIES PER PORTION 285 kCals serves 2 a good bunch of watercress, about 100 g (312 oz) a sliver of b.u.t.ter, no more than 10 g (12 oz) 2 teaspoons sunflower oil 1 onion, chopped 1 potato (about 100g), peeled and chopped 150 ml (5 fl oz) vegetable stock or water 250 ml (8 fl oz) milk 2 tablespoons single cream salt and freshly ground black pepper 2 tablespoons low-fat creme fraiche, to garnish Roughly separate the watercress leaves from the stalks. Chop the stalks and set the whole leaves aside.

Put the b.u.t.ter and oil in a large heavy-based saucepan over a medium heat. When the b.u.t.ter has melted and started to bubble, add the onion. Cook it gently, stirring, for about 5-10 minutes, until softened but not brown.

Stir in the chopped potato and cook gently for a couple of minutes. Add a little stock to prevent it from sticking, if necessary. Then add the watercress stalks, the rest of the stock and the milk. Bring the soup to the boil, then reduce the temperature and simmer for about 10 minutes, or until the potato is tender.

Add the watercress leaves (save a few to use as a garnish) and simmer for a further minute or so. Transfer the soup to a food processor or blender and whizz until smooth.

Pour the soup into a clean saucepan, add the single cream and warm it through gently - do not let it boil. Check the seasoning, adding a little salt and pepper to taste. Serve with a tablespoon of creme fraiche dropped into each bowl and a few watercress leaves scattered on top.

see all soups & stews SOUPS & STEWS.

Pea soup with mint

Pea and mint is one of those cla.s.sic combinations that frequently turns up on restaurant menus purely because it works so well!

CALORIES PER PORTION without croutons: 250 kCals; with croutons: 380 kCals serves 2 1 teaspoon sunflower or rapeseed oil 1 sliver of b.u.t.ter, not more than 10 g (12 oz) 1 onion, finely chopped 400 g (13 oz) frozen peas water or vegetable stock, about 500 ml (17 fl oz) 1 mint sprig 3 tablespoons single cream salt and freshly ground black pepper serve with: 2 slices wholemeal bread and 2 teaspoons olive oil (only for those on plans b, c and d) Put the oil and b.u.t.ter in a large heavy-based saucepan over a medium heat. When the b.u.t.ter has melted and started to bubble, add the onion. Cook it gently, stirring, for about 5-10 minutes, until softened but not brown.

Put the frozen peas in a sieve and rinse under a cold tap to dislodge any excess ice, then add them to the pan. Stir in the peas until coated with b.u.t.ter, oil and onion, then add enough water or stock to cover - about 500 ml (17 fl oz).

Tear the smallest leaves off the mint sprig and add them to the soup, then drop in the whole sprig. Simmer the soup for about 20 minutes, or until the peas are soft.

When the soup is nearly ready, those on Plans B, C and D can make their croutons. Cut the slices of bread into cubes. Put the oil into a frying pan over a medium to high heat and, when it is hot, add the bread cubes. Flip them over and over until they are browned, then take them out of the pan and keep them warm while you finish the soup.

Remove the sprig of mint, transfer the soup to a food processor or blender and whizz until smooth. Return it to the pan, check for seasoning and add a little salt and black pepper to taste.

Add the single cream and warm the soup through - do not let it boil. Serve immediately, garnished with the croutons (if having).

see all soups & stews SOUPS & STEWS.

Beetroot soup with yogurt

Fantastic colour and fantastic flavour. This is the Biggest Loser version of an Eastern European soup known as borscht.

CALORIES PER PORTION 210 kCals serves 2 2 teaspoons olive oil 1 small onion, chopped 4 raw beetroot 2 garlic cloves, chopped 1 x 227 g (712 oz) can of chopped tomatoes a small pinch of ground c.u.min a small pinch of ground coriander 350 ml (12 fl oz) chicken stock or water salt and freshly ground black pepper serve with: 150 g (5 oz) natural yogurt and a handful of fresh chives Heat the oil in a heavy-based saucepan over a medium heat, and add the onion. Cook gently for about 5 minutes, until softened but not brown.

Meanwhile, prepare the beetroot. Trim and peel them, then chop them up. This is best done on a china or gla.s.s plate because the juice can stain worktops or chopping boards.

Add the beetroot to the saucepan. Then add the garlic and stir everything together well and cook for a further 5 minutes.

Add the tomatoes, c.u.min and coriander. Add the stock or water and bring the soup to a simmer. Cook until the beetroot is tender, about 20 minutes.

Take the pan off the heat and check the soup for seasoning. Transfer the soup to a food processor or blender and whizz until smooth. Reheat if necessary, or serve immediately if the soup is still hot enough. Decorate each bowl with a generous swirl of yogurt, and snip chives over the top.

see all soups & stews SOUPS & STEWS.

Smooth leek & potato soup

This old favourite is also delicious served cold. It's good with a tablespoon of single cream swirled in before serving, which would only add an extra 30 calories.

CALORIES PER PORTION 160 kCals serves 4 2 teaspoons olive oil 1 kg (2 lb) leeks, trimmed, cleaned and sliced 400 g (13 oz) potatoes, peeled and chopped a thyme sprig or a pinch of dried thyme vegetable stock or water 200 ml (7 fl oz) skimmed milk salt and white pepper Heat the oil in a large, heavy-based saucepan over a medium heat. Add the leeks and cook them gently for about 5 minutes - keep an eye on them and don't let them brown.

Add the potatoes, the leaves from the thyme sprig and enough stock or water to cover the vegetables- about 500 ml (17 fl oz). Cover the saucepan and simmer for 15-20 minutes.

Add the milk and cook for a further 20 minutes. Check the soup for seasoning, add salt and pepper to taste, then remove the saucepan from the heat.

Allow the soup to cool a little, then transfer to a food processor or blender and whizz until smooth. Adjust the thickness of the soup by adding a little more liquid if it seems necessary (if you want your soup to be completely smooth, pa.s.s it through a sieve using a wooden spoon). Return it to a clean pan and reheat. Serve immediately.

see all soups & stews SOUPS & STEWS.

Cauliflower soup with a choice of toppings

Choose from three different garnishes to add texture and extra flavour to this rather special soup.

CALORIES PER PORTION without a garnish: 175 kCals; with topping 1: 205 kCals; with topping 2: 215 kCals; with topping 3: 225 kCals serves 2, generously 1 teaspoon sunflower oil 1 onion, chopped 1 small cauliflower 1 garlic clove, chopped 100 g (312 oz) potato, peeled and chopped vegetable stock, just enough to cover, about 600 ml (1 pint) salt and freshly ground black pepper for topping 1: 2 tablespoons natural yogurt and a sprinkle of chopped flat-leaf parsley for topping 2: a few almond flakes that have been toasted in a dry frying pan for topping 3: half a slice of wholemeal bread, toasted, lightly rubbed with garlic and cut into croutons Heat the oil in a heavy-based saucepan over a medium heat, and add the onion. Cook gently for about 5 minutes, until softened but not brown. While the onion is cooking, prepare the cauliflower, removing the outer leaves and stem and cutting it into medium to small florets.

Add the garlic to the pan when the onions are nearly ready and warm it through. Then add the cauliflower, the potato and enough stock to cover the vegetables. Bring to the boil, then reduce the heat and simmer until the potatoes are soft.

Remove from the heat, leave to cool slightly and adjust the seasoning if necessary. Transfer the soup to a food processor or blender and whizz until smooth, adding a little boiling water to thin it down if necessary. Return the soup to the pan, reheat and serve with your choice of topping.

see all soups & stews SOUPS & STEWS.

Italian winter bean soup

This warming Italian soup is traditionally made in advance and reheated once the family is seated round the table. It freezes really well, which makes it a great make-ahead soup.

CALORIES PER PORTION 175 kCals serves 4 1 tablespoon olive oil 1 large red onion, chopped 2 celery sticks, chopped 1 large carrot, chopped 2 garlic cloves, chopped 1 x 400 g (13 oz) can of chopped tomatoes, drained 750 g (112 lb) black kale (cavolo nero) or the darkest leaves from a savoy cabbage, finely chopped 1 x 400 g (13 oz) can of borlotti beans, drained and rinsed salt and freshly ground black pepper Heat the oil in a large, heavy-based saucepan or ovenproof ca.s.serole over a medium heat and add the onion, celery and carrot. Cook the vegetables gently, stirring now and then, until softened, but not brown, about 5-10 minutes.

Add the garlic and cook for 5 more minutes. Then add the tomatoes, breaking them up, and cook for a further 10 minutes. Finally add the kale or cabbage, half the borlotti beans and enough water to cover the vegetables.

Simmer the soup for about 30 minutes. If it looks as though the liquid may be disappearing during this time, add a little more. The soup should be thick, but it shouldn't catch on the bottom of the pan.

Crush the rest of the beans with a fork, and stir them into the soup to thicken. Check the water level and add boiling water if necessary. Season with salt and black pepper to taste. Serve immediately.

see all soups & stews SOUPS & STEWS.

Black bean soup with celery

Hearty and filling, with just a hint of spice, this is great served from a flask for a working lunch.

CALORIES PER PORTION 155 kCals serves 4 150 g (5 oz) dried black beans, soaked overnight 750 ml (114 pints) water 1 onion, chopped 1 garlic clove, finely chopped 5 celery sticks, chopped (including the leaves) 1 bay leaf 12 teaspoon cayenne pepper salt and freshly ground black pepper Drain and rinse the soaked beans. Put them in a saucepan, cover with water and bring to the boil. Cook at a hard boil for 10 minutes, skimming away any froth that forms, then remove from the heat. Drain and rinse the beans.

Put the beans in a large saucepan and add the measured water. Add the onion, garlic, celery, bay leaf and cayenne and bring to the boil. Reduce the heat and simmer for 1-112 hours until the beans are soft (how long this takes will depend on how fresh they are).

Find the bay leaf and remove it, then transfer the soup to a food processor or blender and whizz until smooth, adding a little water to thin it down if necessary. Return the soup to a clean pan, reheat and season with salt and black pepper to taste. Serve immediately.

see all soups & stews SOUPS & STEWS.