Part 17 (1/2)

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.

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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.

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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.

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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).

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Beetroot soup with yogurt

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