Soups

Healthy
Soups
For A
Healthy
Body
By Jago Holmes
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© 2009 New Image Fitness Ltd. All rights reserved
1
Contents
A Private Message From Jago Holmes • 3
Tomato Soup • 4
Butternut Squash and Sweetcorn Soup • 5
Leek, Onion and Potato Soup • 6
Vegetable Soup • 7
Roasted Tomato and Basil Soup • 8
Mushroom and Port Soup • 9
French Onion Soup • 10
Chestnut Soup • 11
Watercress Soup • 12
Cream of Asparagus Soup • 13
Red Pepper and Chilli Soup • 14
Cauliflower, Broccoli and Gruyere Soup • 15
Broccoli and Almond Soup • 16
Cauliflower and Sweetcorn Soup • 17
Moroccan Style Chicken Soup • 18
Carrot, Potato and Coriander Soup • 19
Prawn and Pineapple Soup • 20
Fish Soup • 21
Chicken Soup • 22
Thai Prawn and Noodle Broth • 23
Pea and Mint Soup • 24
2
A PRIVATE MESSAGE FROM JAGO HOLMES
Hi there, my name is Jago Holmes, principal trainer here at New
Image Fitness Ltd.
And an extremely warm welcome to my new eBook ‘Healthy

Soups for a Healthy Body’. A detailed recipe book containing
a wide range of soups that are great tasting and easy to prepare.
a selection of healthy recipes which will leave you feeling full and
satisfied without the need for added fats or sugars.
Nearly all of the soups in this manual are low in fat and calories, but I have
included two or three recipes which I would consider not to be very low in fat. As
with all diets, a small amount of foods which are high in sugar or fat won’t do you
any harm as long the majority of your diet contains a well balanced mixture of
nutritious and balanced foods, as close to their natural state as possible.
Soups are a wonderful choice for anyone who is conscious about their health and
fitness as they can contain a huge amount of vitamins and minerals without the
usual preservatives, sugars and fats you would expect to find in processed foods.
You will notice that these recipes are extremely quick and easy to prepare and
most have relatively short cooking times.
It is very hard to ruin a soup especially when you have a recipe to follow. If you
get organised first and prepare all the ingredients before you begin cooking it
really is a simple, straightforward process.
Another great plus for soups is that they are quite cheap to make, compared to a
typical meal. They are also very versatile and can often be made with slight
changes to the ingredients without noticing any major difference in taste.
The only equipment you will need for these recipes is a food processor or a hand
held blender. I prefer the hand held version, because it is less fussy, you don’t
have to transfer the soup to a processor, you can just blend it in the pan. Also it
saves on washing up!
You will notice that many of these soups contain potatoes, which when added
provide the starch needed to thicken them. If you prefer not to use potatoes you
could use corn or plain flour mixed with water which should be added gradually to
the soup, stirring all the time.
Top Tip – When preparing a soup you can double or treble the amount you
make and freeze what you don’t need straight away. This ensures that you have
a supply of good meals that you are in control of, you know what’s in them, it’s an
easy meal (just take out of the freezer the evening before) and this stops you
turning to a take away or ready meals as a quick option.
3
Tomato Soup
Serves 4
Preparation time: 10 minutes

Cooking time: 20 minutes
Calories per serving: 165kcal

Fat per serving: 3g of which saturates: 0.25g
Ingredients
1 red onion, peeled and finely chopped

2 cloves of garlic, peeled and chopped
2 x 500g passata
1 large potato, peeled and diced
1 handful chopped basil
2 tsp olive oil
½ pint vegetable stock
Black pepper
Method
1. Sauté red onion in a large pan on a low heat until transparent. (Usually about 5
minutes)
2. Add potato to the onion, turn down the heat to a low simmer and cover. Cook for
a further 5 minutes stirring occasionally.
3. Add garlic and cook for 2/3 minutes still on a low heat, do not allow to burn.
4. Add remaining ingredients and season to taste with salt and pepper. (If using
vegetable stock there is usually no need to add any further salt)
5. Bring to a boil, then lower the heat to a simmer, cover and reduce until potatoes
are cooked.
6. Blend to the consistency of your choice and serve.
4
Butternut Squash and Sweetcorn Soup
Serves 4


Fat per serving: 3.5g of which saturates: 1g
Ingredients
1 medium butternut squash, peeled and diced

100g/4 oz frozen sweet corn kernels
2 tsp sunflower oil
1 medium onion peeled and finely chopped
½ pint/300ml semi skimmed or skimmed milk
1 pint/600ml hot vegetable stock
Salt and freshly milled black pepper
Method
1. Heat the oil in large saucepan, then add the onion and soften for about 5
minutes.
2. Add the butternut squash and sweetcorn, stir, then cover and sweat on a low
heat for 10 minutes.
3. Pour in the milk and stock and simmer gently for a further 20 minutes.
4. Allow to cool slightly and then blend to a puree leaving a little texture.
5. Serve with toasted wholemeal pittas or warm wholemeal bread.
5
Leek, Onion and Potato Soup
Serves 4


Ingredients
4 large leeks, chopped and thoroughly washed

1 medium onion, peeled and finely chopped
2 medium potatoes peeled and diced
2 tsp sunflower oil
1 ¼ pints/700 mls hot vegetable stock
½ pint/300 ml semi skimmed or skimmed milk
To serve – 1½ tbsp snipped fresh chives or parsley
Method
1. Heat the oil in a large saucepan, then add the onion, leeks and potatoes, stir
them around. Cover and allow to sweat over a very low heat for about 15 minutes.
2. Pour in the vegetable stock and bring to the boil. Turn down the heat and
simmer gently for a further 20 minutes.
4. Season to taste with salt and pepper. (If using vegetable stock there is usually
no need to add any further salt)
5. Blend to a consistency of your choice before serving.
6
Vegetable Soup
Serves 4


Fat per serving: 2.5g of which saturates: 0.25g
Ingredients
1 large carrot peeled and diced

1 swede peeled and diced
1 large potato peeled and diced
3 tbsp frozen peas
You can substitute any of the above for your own choice of vegetables
2 tsp sunflower oil
1 medium onion peeled and finely chopped
1 pint/600ml hot vegetable stock
2 tsp yeast extract
1 tbsp chopped fresh parsley
Method
1. Heat the oil in a large saucepan, then add the onion and soften for about 5
minutes.
2. Add the vegetables and yeast extract, stir, then cover and sweat on a low heat
for 10 minutes.
3. Pour in the vegetable stock and bring to the boil. Turn down the heat and
simmer gently for a further 20 minutes.
4. Stir in the chopped parsley and season to taste with salt and pepper. (If using
7
Roasted Tomato and Basil Soup
Serves 4


Ingredients
2 ½ lbs medium ripe red tomatoes

1 small bunch of fresh basil leaves
2 cloves of garlic, peeled and chopped
6 oz /150g potatoes
2 heaped tsps of tomato puree
Olive oil for drizzling
Method
1. Skin tomatoes by pouring boiling water over and leaving for 1 minute, then
drain. The skin should now be easily removed.
2. Slice the tomatoes in half, arrange on a roasting tray, cut side uppermost and
season with salt and pepper, add chopped garlic and top each one with a piece
of basil leaf then sprinkle on a few droplets of olive oil.
3. Place in a pre heated oven, gas mark 5/190°c for 50 minutes to one hour or
until the edges are slightly blackened.
4. About 20 minutes before the end of roasting time peel and cook potatoes,
placing in a saucepan with the salt and cook in 25fl oz boiling water adding
tomato puree and simmer for 20 minutes.
5. When everything is cooked blend everything leaving some texture.
6. Serve with wholemeal pitta breads or toasted potato cakes.
8
Mushroom and Port Soup
Serves 4


Ingredients
500g mixed mushrooms, wiped with a damp cloth or kitchen towel and sliced
1 medium onion, peeled and finely chopped
1 tbsp porcini mushrooms
1 medium potato peeled and diced
2 tsp sunflower oil
1 ¼ pints/700ml hot vegetable stock
½ pint/300ml semi skimmed or skimmed milk
3 tbsp Port
Salt and freshly milled black pepper to taste
Method
1. Heat the oil in a large saucepan and add the onion, potato and all the
mushrooms. Cook on a medium heat for 10 minutes, stirring regularly, do not allow
to burn.
2. Add stock, port and milk, bring to the boil, then turn the heat down to a simmer
and cook for a further 20 minutes.
4. Allow to cool slightly and then blend to a consistency of your choice.
5. Serve with toasted wholemeal pittas or warm wholemeal bread.
9
French Onion Soup
Serves 4

Cooking time: 45 minutes in total

Ingredients
1lb / 700g onions, peeled and chopped

2 cloves garlic, peeled and finely chopped
1 tsp fruit sugar or brown sugar
½ tbsp butter
2 tsp olive oil
1 ½ pints vegetable stock
Black pepper
Method
1. Add butter and oil to a saucepan on a high heat and add onions and sugar, cook
for about 5 minutes or until caramelised, stirring continuously.
2. Turn the heat down to a simmer and add garlic and potatoes. Continue to cook
with the pan covered for about 20 minutes.
3. Add vegetable stock, boil, then simmer and reduce uncovered for about 20
minutes.
4. Blend leaving a little texture and serve with French bread or warm wholemeal
bread torn in to chunks.
10
Chestnut Soup
Serves 4
Preparation time: 20 minutes (mainly due to peeling the chestnuts)

Cooking time: 45 minutes in total (including cooking the chestnuts)

Ingredients
1lb chestnuts
1 large onion, peeled and sliced
1 pint vegetable stock
½ pint semi skimmed/skimmed milk
2 tsp olive oil
White pepper to taste
Method
1. Score each of the chestnuts and place in to a pan of boiling water for 20
minutes.
2. Place in to cold water and remove the hard shells from the chestnuts and then
roughly chop.
3. Heat the oil in a pan and add onion and potato and cook for 5 minutes, stirring
continuously.
4. Add chestnuts, stock and milk and cook on a low heat for a further 20 minutes or
until the potatoes and chestnuts are soft.
6. Blend and serve.
11
Watercress Soup
Serves 4

Cooking time: 35 minutes in total

Ingredients
200g watercress, stalks cut off and washed

4 leeks, roughly chopped and thoroughly washed
2 large potatoes, peeled and diced
2 tsp sunflower oil
½ pint semi skimmed or skimmed milk
Black pepper
Method
1. Heat the oil in a large saucepan and add the chopped leeks, watercress and
potatoes.
2. Lower the heat to a simmer and cook with a lid on for a further 20 minutes to
allow the vegetables to sweat, stirring occasionally.
3. Add stock and milk. Bring to the boil and simmer for another 15 minutes.
5. Blend and serve.
12
Cream Of Asparagus Soup
Serves 4


Ingredients
1 onion, peeled and finely chopped

250g fresh asparagus cut in to ½ inch pieces
2 stalks celery, chopped
1 medium potato, peeled and diced
2 tsp sunflower oil
Black pepper
2 tbsp wholemeal flour
Method
1. Heat the oil in a large saucepan and add the onion and cook gently for 5 minutes
until the onions have softened but not coloured.
2. Add the potato, celery, asparagus and vegetable stock, bring to the boil, then
lower the heat to a simmer and cook with a lid on for a further 20 minutes, stirring
occasionally.
3. In a small bowl or measuring jug mix together the flour and milk. Pour the
mixture slowly in to the soup, stirring all the time. Turn up the heat and continue to
stir until the soup thickens, this usually takes about 5 minutes.
5. Blend or serve as it is.
13
Red Pepper and Chilli Soup
Serves 4
Preparation time: 15 – 20 minutes

Cooking time: 45 minutes in total (including roasting the peppers)

Ingredients
5 large red peppers

1 red chilli, deseeded and chopped finely
2 garlic cloves, peeled and finely chopped
1 medium potato, peeled and diced
500g passata
1 handful of freshly chopped basil
2 tsp sunflower oil
Black pepper
Method
1. Place the peppers on a roasting tray and roast in a hot oven until they begin to
soften.
2. When they are cooked, peel, deseed and roughly chop, reserving the juices.
3. Heat the oil in a large saucepan and add the onion, garlic, chilli and potato and
cook gently for 5 minutes until the onions have softened but not coloured.
4. Add the peppers, their juice, passata and vegetable stock. Bring to the boil, then
lower the heat to a simmer and cook with a lid on for a further 20 minutes, stirring
occasionally.
4. Check potato is cooked, season to taste with salt and pepper. (If using vegetable
stock there is usually no need to add any further salt)
5. Add chopped basil, then blend and serve.
14
Cauliflower, Broccoli and Gruyere Soup
Serves 4


Ingredients
1 red onion, peeled and finely chopped

300g broccoli florets
300g cauliflower florets
50g grated Gruyere cheese
1 tsp paprika
2 tsp sunflower oil
Black pepper
Method
1. Heat the oil in a large saucepan and add the onion, broccoli, cauliflower and
garlic and cook gently for 5 minutes, stirring constantly.
2. Add the vegetable stock and milk, bring to the boil, then lower the heat to a
simmer and cook with a lid on for a further 20 minutes to allow the vegetables to
cook, stirring occasionally.
3. Add remaining ingredients and simmer gently for a further 3 minutes, do not
allow soup to boil at this stage.
5. Blend, leaving some texture and serve.
15
Broccoli and Almond Soup
Serves 4

Calories per serving: 150 kcal

Ingredients
25g/1 oz ground almonds

300g broccoli florets
¼ pint semi skimmed/skimmed milk
2 tsp sunflower oil
Black pepper to taste
Method
1. Heat the oil in a pan and add the onion, broccoli and potato and cook for 5
minutes, stirring continuously.
2. Add vegetable stock and milk and cook on a low heat for a further 20 minutes or
until the potatoes and broccoli are cooked.
3. Place the ground almonds on a baking tray and toast in the oven at 180c/Gas
mark 4 for a few minutes until golden brown, not burnt, keep an eye on them.
4. Add toasted almonds and season to taste with salt and pepper. (If using
5. Blend and serve.
16
Cauliflower and Sweetcorn Soup
Serves 4


Ingredients
1 medium cauliflower, washed and cut in to florets

1 large onion, peeled and sliced
1 leek, washed thoroughly and finely sliced
200g sweetcorn kernels
1 tsp mustard
1¼ pints vegetable stock
2 tsp sunflower oil
½ tsp grated nutmeg
Method
1. Heat the oil in a pan and add onion and leek and cook for 5 minutes, stirring
continuously, do not allow to brown.
2. Add cauliflower florets and garlic and cook for another 5 minutes on a low heat.
3. Add stock, bring to the boil, then simmer for a further 10 minutes.
4. Finally add the sweetcorn and mustard and continue to cook for 5 minutes.
6. Blend and serve with a sprinkling of fresh grated nutmeg.
17
Moroccan Style Chicken Soup
Serves 4


Ingredients
3 skinless chicken breasts cut in to ½ inch cubes

One 50g can chickpeas, drained and rinsed
1 medium onion, peeled and sliced
1 red chilli, deseeded and finely chopped
2 courgettes/zucchini sliced lengthways and then chopped in to ¼ inch pieces
1 cup couscous
1 pint chicken or vegetable stock
2 tsp sunflower oil
2 tsp ground cumin
2 tsp ground ginger
1 tsp paprika
¼ tsp cayenne pepper
Method
1. Heat the oil in a large saucepan and add the chicken pieces and cook until the
chicken browns slightly.
2. Next add the onion, cumin, ginger, cayenne pepper and paprika to the pan. Stir
and cook for 1 minute.
3. Add the stock to the pan and bring to the boil
4. Add the courgettes(zucchini), chickpeas and the couscous and boil rapidly for
another 5 minutes
5. Blend and serve.
18
Carrot, Potato and Coriander Soup
Serves 4


Ingredients
450g/1lb carrots, peeled and thinly sliced

1 medium onion, peeled and thinly sliced
2 medium potatoes, peeled and diced
2 tsp sunflower oil
1 pint hot vegetable stock
1 handful of freshly chopped coriander or 1 tsp ground coriander
Method
1. Heat the oil in a large saucepan, then add the onion, carrots and potatoes, stir
them around, season with salt and pepper then cover and allow to sweat over a very
low heat for about 10 minutes.
2. Pour in the vegetable stock and milk, cover and bring to the boil, then simmer
gently for a further 15 minutes.
3. Add coriander and finish cooking for another 5 minutes
4. Allow to cool slightly and then blend.
5. Serve with a toasted wholemeal pitta or warm wholemeal bread.
19
Prawn and Pineapple Soup
Serves 4


Ingredients
2 tsp sunflower oil

2 small tomatoes, preferably slightly unripe, peeled and quartered
2 tbsp fish sauce
2 tbsp lemon juice
2 star fruit, preferably slightly unripe, thinly sliced
1 small pineapple, preferably slightly unripe, peeled and cut into chunks
½ tsp freshly ground black pepper
2 tbsp tamarind paste
1-2 tsp sugar (to taste)
500ml/18fl oz chicken stock
3 spring onions, including green parts, sliced thinly
350g raw king prawns, shelled and de-veined
1 large handful fresh coriander leaves, roughly chopped
1 fresh long red chilli, seeds removed, sliced thinly
Method
1. Place a large saucepan on the heat and add the oil and one of the chopped
tomatoes. Cook for three minutes until just softened.
2. Add the fish sauce, lemon juice, star fruit and pineapple and stir well. Add the
freshly ground black pepper, tamarind, and sugar, to taste.
3. Add the chicken stock, spring onions and remaining chopped tomato and
bring to the boil.
4. Boil for two minutes, then add the prawns and cook for a further minute
5. Remove from the heat and stir in the coriander leaves and chilli slices. Serve
immediately.
20
Fish Soup
Serves 4

Cooking time: 35 - 40 minutes

Ingredients
1 large onion, peeled, finely chopped

1 bulb fennel, finely chopped
1 carrot, trimmed and finely chopped
5 garlic cloves, finely chopped
2 sprigs fresh thyme
1 fresh bay leaf
2 tsp sunflower oil
pinch saffron, ground to a powder in a mortar and pestle
250g red snapper, skin and bones removed, flesh chopped into small pieces
250g grey mullet, skin and bones removed, chopped into small pieces
300g/10½oz tomatoes, seeds removed, flesh chopped
300ml/10½fl oz dry white wine, boiled for 30 seconds
0.6 litres/1 pints cold water
Salt and pepper to taste
1 pinch cayenne pepper to taste
Method
1. Heat the oil in a frying pan over a medium heat, add the onions, fennel,
celery, carrot, garlic, thyme sprigs and bay leaf and fry for 4-5 minutes, stirring
well, until the vegetables have softened.
2. Add the saffron and stir well, then add the fish pieces and stir again. Continue
to cook for a further 4-5 minutes.
3. Add the tomatoes, boiled white wine and water and season, to taste, with the
sea salt and cayenne pepper.
4. Bring the mixture to the boil and boil for 2-3 mins. Skim any foam off the
surface of the water, then reduce the heat to low and simmer gently for 20-25
minutes. Remove from the heat and set aside to cool slightly.
5. Blend in a food processor to a rough purée, according to your taste.
21
Chicken Soup
Serves 4


Ingredients
2 pints chicken stock

450g/1lb cooked chicken breast, skinned and shredded
2 onions, peeled and sliced
2 sticks celery, finely chopped
2 carrots, peeled and finely diced
1 tbsp freshly chopped parsley
2 tsp sunflower oil
55g/2oz plain flour
Method
1. Heat the oil in a large saucepan, then gently sweat the onions, celery and
carrots, covered on a low heat for about 10 minutes or until they start to soften.
2. Stir in the flour and cook for 2 minutes. Stir in the chicken stock and bring to
the boil, lower the heat and simmer for 10 minutes until the vegetables are
tender.
3. Add the cooked chicken and heat through. Stir in the parsley and serve.
22
Thai Prawn and Noodle Broth
Serves 4


Ingredients
2 tsp sunflower oil

1 small garlic clove, chopped
1 lemongrass stalk, crushed
1 strip of pared lime rind
1 ½ pints fish stock
125g dried medium egg noodles
2 tbsp Thai fish sauce
1 lime, juice only (about 2 tsp)
1 medium hot red chilli, deseeded and finely chopped
½ tsp light muscovado sugar
50g pak choi, cut into 2.5cm/1inch wide strips
1 handful freshly chopped coriander leaves
175g cooked and peeled king prawns
Method
1. Heat the oil in a large saucepan.
2. Add the garlic and fry gently over a low heat for 1 minute.
3. Add the lemon grass, lime rind and fish stock to the pan. Bring to the boil and
simmer for 10 minutes.
4. Meanwhile, cook the noodles as per instructions and drain
6. Next add the fish sauce, lime juice, red chilli and sugar and simmer for 2
minutes.
7. Add the egg noodles, prawns and pak choi and simmer for a further 2 minutes.
8. Finally season to taste and then ladle into bowls, dividing the noodles equally
between them, scattering over the coriander leaves.
23
Pea and Mint Soup
Serves 4


Ingredients
2 tsp sunflower oil

6 large spring onions, washed and sliced
2 cloves garlic, peeled and chopped
1 ¼ pints vegetable stock
750g shelled fresh or frozen peas
1 little gem lettuce, washed and chopped
Large handful of freshly chopped mint
Method
1. Heat the oil in a large pan. Add the spring onions and garlic and gently cook
for 5-7 minutes or until the spring onions are soft but not brown.
2. Pour in the stock and bring to the boil. Add the peas, bring back to the boil
and reduce to simmering point.
3. Stir in the lettuce and mint. Continue to cook for 2-3 minutes or until the peas
are tender.
24

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Healthy

For legal reasons we are obliged to state the following:

© 2009 New Image Fitness Ltd. All rights reserved

A Private Message From Jago Holmes • 3

Butternut Squash and Sweetcorn Soup • 5

Leek, Onion and Potato Soup • 6

Roasted Tomato and Basil Soup • 8

Mushroom and Port Soup • 9

French Onion Soup • 10

Cream of Asparagus Soup • 13

Red Pepper and Chilli Soup • 14

Cauliflower, Broccoli and Gruyere Soup • 15

Broccoli and Almond Soup • 16

Cauliflower and Sweetcorn Soup • 17

Moroccan Style Chicken Soup • 18

Carrot, Potato and Coriander Soup • 19

Prawn and Pineapple Soup • 20

Thai Prawn and Noodle Broth • 23

Pea and Mint Soup • 24

And an extremely warm welcome to my new eBook ‘Healthy

Preparation time: 10 minutes

Calories per serving: 165kcal

1 red onion, peeled and finely chopped

6. Blend to the consistency of your choice and serve.

Preparation time: 15 minutes

Calories per serving: 150kcal

1 medium butternut squash, peeled and diced

5. Serve with toasted wholemeal pittas or warm wholemeal bread.

Preparation time: 10 minutes

Calories per serving: 165kcal

4 large leeks, chopped and thoroughly washed

5. Blend to a consistency of your choice before serving.

Preparation time: 20 minutes

Calories per serving: 120kcal

1 large carrot peeled and diced

5. Blend to a consistency of your choice before serving.

Preparation time: 20 minutes

Calories per serving: 120kcal

2 ½ lbs medium ripe red tomatoes

5. When everything is cooked blend everything leaving some texture.

6. Serve with wholemeal pitta breads or toasted potato cakes.

Preparation time: 15 minutes

Calories per serving: 125kcal

4. Allow to cool slightly and then blend to a consistency of your choice.

5. Serve with toasted wholemeal pittas or warm wholemeal bread.

Preparation time: 10 minutes

Calories per serving: 140kcal

1lb / 700g onions, peeled and chopped

Preparation time: 20 minutes (mainly due to peeling the chestnuts)

Calories per serving: 257kcal

6. Blend and serve.

Preparation time: 15 minutes

Calories per serving: 205kcal

200g watercress, stalks cut off and washed

5. Blend and serve.

Preparation time: 15 minutes

Calories per serving: 145kcal

1 onion, peeled and finely chopped

5. Blend or serve as it is.

Preparation time: 15 – 20 minutes

Calories per serving: 150kcal

5 large red peppers

5. Add chopped basil, then blend and serve.