5 amazing soups for a better body

Warm up this winter and get fit while you’re at it with five soups that are both nutritious and tasty.

It’s the perfect alternative to cold, bland smoothies without any compromise on health. Try these immunity enhancers, digestion aiders and skin savers for some serious benefits.

Kale & Carrot Soup: Super Cleanser

429 calories per serving (Serves 4)


500g potatoes, diced

3 carrots, sliced

1 onion, chopped

3 tablespoon olive oil

1.5 liter vegetable stock

1 bay leaf

½ tablespoon nutmeg

350g kale, chopped

50g walnuts

2 apples, chopped

¼ celeriac chopped

½ lemon juice

pinch of cinnamon


Sauté potatoes, carrots and onion. Season, add bay leaf. Pour stock and bring to boil. Simmer till the spuds are soft, then go hard with the hand blender. Season. Add nutmeg and kale, and simmer for 10 minutes. Garnish with walnuts, apples, celeriac, lemon juice, celeriac, lemon juice and cinnamon.

Benefits: Kale is packed with fiber and sulfur, both of which are great to detoxify your body and keep your liver healthy.

Potato Soup: Energy Booster

628 calories per serving (Serves 4)


2 onions, sliced

2 carrots, chopped

1 celery, chopped

5 tablespoon olive oil

1 bay leaf

4 potatoes

1.2 liter vegetable stock

½ tablespoon nutmeg

1 leek, sliced

150 ml whipping cream


Sauté onion, carrot and celery till soft. Add bay leaf, potatoes (quartered) and stock. Bring to boil and simmer for 20 minutes. Liquefy with a hand blender and season. Fry leek until cooked through. Add cream and reduce. Garnish with cress and serve.

Benefits: Potatoes contain alpha-lipoic acid that helps the cells convert glucose into energy.

Squash & Chicken Soup: Skin Beautifier

536 calories per serving (Serves 4)


1 squash, peeled and diced

3 tablespoon pumpkin oil

500g chicken breast

1 onion, diced

2 knobs ginger, sliced

2 carrots, diced

1 leek, diced

700ml vegetable stock

½ bundle coriander, chopped

150g crème fraiche


Drizzle squash with oil, season and roast at 180°C for 40 minutes. Fry chicken until cooked through. Dice and set aside. Fry onion, ginger, carrot and leek until soft. Add squash and stock, bring to boil and simmer for 20 minutes. Beat with a hand blender. Add chicken and simmer for 10 minutes. Garnish with coriander and crème fraiche.

Benefits: Pumpkin oil contains vitamin A, B and E which helps enhance your skin and hair.

Mushroom Soup: Metabolism Enhancer

152 calories per serving (Serves 4)


150g onion, chopped

150g celery, chopped

1kg mushrooms, quartered

1 tablespoon olive oil

1 tablespoon salt

20ml lemon juice

1 liter vegetable stock

1 bundle chives, chopped


Fry onions, celery and half the mushroom in half of the oil and salt until soft. Add lemon juice and wine, and reduce. Add stock and bring to boil, then simmer for 10 minutes. To fry, finish the remaining mushrooms until soft, then add to the soup. Sprinkle chives and serve.

Benefits: Mushroom contains pantothenic acid that stimulates your body’s metabolism, while beta-glucans create a feeling of fullness in less time.

Tofu Chilli: Heart Healer

898 calories per serving (Serves 4)


2 onions, diced

2 garlic cloves, chopped

2 tablespoon oil

400g tomato puree

400g sweet corn, drained

400g kidney beans, drained

400g chopped tomatoes

1 bay leaf

500g tofu, diced

800ml vegetable stock

12 green chillies


In a large pot, fry onion and garlic in half the oil till it is see-through. Add puree and sauté for 2 minutes. Simmer to thicken. Add corn, beans, tomatoes, bay leaf, tofu and stock; simmer for 30 minutes. Roast chillies at 180°C until golden with rest of the oil then add to each bowl.

Benefits: Eating a cup of kidney beans a day aids in lowering your blood pressure.


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