Soup is a classic part of a balanced diet; warming on a cold day, a great way of feeling full whilst keeping the calories under control and an opportunity to pack in an abundance of fruit, vegetables and nutrients.

Soup in fact is unique when it comes to helping stave off hunger - generally solid foods are consider more satiating (filling) than liquids but soup is the exception. In a range of studies it seems to curb appetite to the same level as eating solid foods. It’s thought that our perception of soups as hearty and filling may be responsible for this, but however it works, it’s a great reason to enjoy a bowl.

Here are three of our favourite recipes; all incredibly simple but ‘souper’ tasty!

Carrot & Lentil Soup

Prep time: 15 mins

Cook time: 30 mins

Calories per serving: 100

Servings: 4-6 (depending on who’s eating it!)

Ingredients:

• 150g dried red lentils

• 600g Carrots chopped

• 1-litre water

• 2 x veg stock cubes

• Optional seasoning: Cumin, chilli, chipotle, coriander, black pepper, salt

Method

1) In a large pan add 1 litre of water and 2 veg stock cubes and bring to the boil

2) Add carrots and lentils and any seasoning you wish

3) Simmer for around 25 mins or until carrots and lentils are cooked

4) Allow to cool slightly and blend until smooth, then serve.

Creamy Tomato & Basil 

Prep time: 10 mins

Cook time: 10 mins

Calories per serve: 80

Servings: 4-6

Method:

1) In a large saucepan add olive oil and sauté garlic and onions until lightly browned, then add the canned tomatoes

2) Add the whole tomatoes one at a time, breaking them up by squeezing them as you put them in the pan. Give it a good stir

3) Add the chicken stock, salt, pepper and sugar and allow to cook for 10 mins, stirring occasionally

4) Once cooked for 10 mins, reduce the heat to low and stir in cream and chopped basil, simmer for a few minutes and serve!

5) Optional topping, add parmesan or even an optional tasty side of a toasted cheese
sandwich. Soup and a sandwich - mmmm what's not to love!!

Ingredients:

• 4 cloves garlic

• 2 tbsp chopped white onion

• 2 tbsp olive oil

• 2 cans chopped tomatoes

• 400g whole tomatoes

• 2 cups chicken (or vegetable) stock 

• 1 tsp sugar

• 1 tsp salt

• 1/2 tsp black pepper

• 1/3 cup heavy cream 

• 4 tbsp fresh basil

• Parmesan cheese (optional

Hearty Pasta Soup

Ingredients:

• 1 tbsp olive oil

• 2 carrots

• 1 large onion, chopped 

• 1 litre veg stock

• 200g mixed peas / beans 

• 400g can chopped tomatoes

• 250g pack fresh filled tortellini (your choice
  of flavour) 

• Parmesan (optional)

• Seasoning of choice, salt, pepper, garlic

Method:

1) Heat oil in a pan

2) Fry onions and add carrots until they start to soften

3) Add the vegetable stock and tomatoes and simmer for 10 minutes

4) Add the peas and beans (or any other veg) and cook for another 5 mins

5) Once the veg is tender add the tortellini and return to the boil for 2-5 mins until the pasta is cooked 

6) Season and sprinkle with parmesan

7) Optional garlic bread on the side