Hello comfort food! It’s smack bang in the middle of winter and time for everything that’s nice, warm, nourishing and soothing. Add some deliciousness in there and you have a winner. What meal ticks all these boxes and is kind to your budget? Soup, of course.

We want to share our tried and tested, foolproof soup recipe with three variations. The trick is to keep it low in sodium, low in fat, but high on taste and nutrition. Sounds good? Well let’s not waste any more time and jump straight to the recipes.



5ml of butter

4.5 cups of hot water

6 carrots (chopped)

3 potatoes (peeled and chopped into cubes)

1 stick of celery (cut into slices)

1 leek

3 cloves of garlic (chopped)

juice from 1 fresh lemon (small to medium)

a teaspoon of dried thyme or origanum

salt and pepper to taste

fresh chilli (optional) – chopped


1. Cut the leek in half (i.e. chop off the top green half) and use the bottom whitish part.

2. Cut the whitish part into thin slices.

3. Add half a cup of hot water to a soup pot and bring to the boil. Turn the heat to low.

4. Add the chopped leek slices and steam cook until they are soft. Most of the water should have boiled off by now.

5. Add the chopped garlic (and chilli – if you want) and butter and fry gently.

6. Now add 4 cups of hot water and all the vegetables. Bring to the boil.

7. Add the thyme/ origanum, cover the pot with a lid and boil until the veggies are soft (about an hour).

8. Add salt, pepper, lemon juice and turn the heat down.

9. Wait for the soup to cool down and blend to smooth texture with a hand or normal electric blender.

10. Serve and enjoy.

VARIATION 1 (Lentil/ Bean Soup)

Add a can of cooked lentils or beans after the soup has been blended and heat up the entire mixture again until the lentils/ beans are warmed through.

VARIATION 2 (Chicken & Veg Minestrone-style Soup)

Add raw, thin cut chicken breast strips after step 6. Do not blend the soup. Add more lemon juice at the end (if needed).

Soups are incredibly easy to make, and the variations are endless. We urge you to play around with the base recipe and see what added flavours tickle your taste buds. Maybe it’s curry powder, turmeric, smoked paprika or something else.

And don’t hesitate to get in touch with us if you need any dietary advice on how to maximize the nutrients and flavour in your food, without adding too much salt or fat.