Serves:4
Preparation time: 15 minutes
Cooking time: 15 minutes

Calories/serving 80, 4 g protein, 3 g fat, 10 g carbohydrete, 4 g dietary fibre, 75 mg sodium, 345 kJ

A good source of vitamins A, B1, B3, C, E, potasium and iron.

* 2 teaspoons olive oil
* 1 onion, diced
* 1 garlic clove, crushed
* 1 teaspoon sugar
* 1kg ripe tomatoes, rougly chopped
* 1 tablespoon tomato pasta (concentrated puree ), no added salt
* 750ml vegetavle or chicken stok
* 1 bunch of fresh herbs (tie together stalks of parsley, thyme, mint and rosemary)

1. Heat the oil in a large saucepan, add the onion and garlic, then cover and cook over low heat for 3-4 minutes, stirring ocasionally.
2. Ad the sugar, tomatoes and tomato paste and cook for furder 2-3 minutes. Add the stock and herbs, bring to the boil, then cover and simmer for 5 minutes (do not over cook). Remove and dscard the herbs.
3. Leave the soup to cool a little, then puree. Push the puree through a sieve to remove any pices of tomato skin. Season with freshly ground pepper.

Tips:
You can dress the soup with 1 teaspoon low-fat natural yoghurt.

Serves: 4
Prepartion time: 10 minutes
Cooking time: 20 minutes
Calories/serving 125
A good source of vitamins B2 and B3.

* 2 teaspoons olive oil
* 1 red onion, chopped
* 2 garlic cloves, crushed
* 2 teaspoons dijon mustard
* 1 teaspoon dried tarragon
* 600g flat or field mushrooms, roughly chopped
* 750ml vegetable or chicken stock
* 125 ml red wine
* 2 tablespoons natural yoghurt
* 1 tablespoon snipped chives

1. Heat the oil in a saucepan over low heat, add onion and garlic and cook for 3-4 minutes,
allowing the onion to browen slightly.
2. Add the mustard, tarrgon and mushroom and cook for a further 2-3 minutes, stirring gently.
3. Add the stock and wine, bring to the boil, then cover and simmer for 10 minutes. Leave the soup to cool a little, the puree in a food processor or blender.
Serve topped with yoghurt and sprinkled with chives.

Tips
Try to find field mushrooms for this soup because they have a strong flevor. You can add finnley chopped parsley for a better flavor.

Serves: 4
Preparation time: 5 minutes + 30 minutes refrigeration
Calories/serving: 175

* 1 large ripe avocado
* 750 ml cold chicken stok
* 60 ml lemon juice
* 1 teaspoon grated lemon zest
* 250g low-fat natural yoghurt
* 1 small handful mint, plus extra mint leaves, to serve

1. Place the avocado flesh into a food processor or blender with the remaining
ingredients and process until smooth.
2. Cover and refrigerate for 30 minutes, or place in the freezer for 15 minutes to chill.
Serve garnished with mint.

Tips
If you want a vegetarian meal use vegetable stock in place of the chicken stock.

Serves: 4
Prepaation time: 10 minutes
Cooking time: 20 minutes

Calories/serving: 140
Agood source of vitamins A, B1, B2, B3, C,
potassium, magnesium, calcium and iron.

* 750g carrots, sliced
* 1 large potato, peeled and sliced
* 500 ml vegetable stok
* 1 teaspoon chopped fresh ginger
* 250 ml orange juice
* 125g natural yoghurt
* 1 handful coriander ( ciantro ) leaves

1. Place the carrots, potatos, stock and ginger into a saucepan, bring to the boil,
then cover and simmer for 15-20 minutes, or until the vegetables are tender.
Leave the soup to cool a little, then puree in a food procesor or a blender until smooth,
adding the orange juice as you puree.
2. Reheat the soup. Sprinkle with freshly ground bleck pepper if desired, and top with
a dollop of yoghurt. Sprinkle with coriander.

Serves: 4
Calories/serving: 163
WWpoints per serving: 3
2.7G FAT
PREPARATION TIME: 10 MINUTES
COOKING TIME: 25 MINUTES

• 1 medium red onion, finely chopped
• 1 small red chilli, sliced
• 1 X225g can chickpeas, drained and rinsed
• 1 X225g can red kidney beans, drained and rinsed
• 1 large can chopped tomatoes
• 600ml (1 pint) vegetable stock
• 1 tablespoons tomato puree
• 2 teaspoons chopped fresh oregano
• salt and freshly ground black pepper

1. Preheat a non-stick wok or frying pan. Add the onion and chilli and dry-fry for 4-5 minutes.
Transfer to a saucepan and add the remaining ingredients.
2. Simmer gently for 20 minutes. Season to taste with salt and pepper before serving.

Serves: 6
Fibre 2.8g, protein 2.6g, fat: 1o.6g
Calories/serving: 130
WW points per serving: 2

• 2 tablespoons butter
• 1 small onion, peeled and chopped
• 1 small clove garlic, peeled and crushed
• 2 teaspoons curry powder
• 1/2 teaspoon salt
• 1/4teaspoon freshly ground black pepper
• 75oml/1 1/4 pints Chicken Stock
• 1 x 425 -g/15oz can pumpkin puree
• 177ml/6floz coconut milk

1. Melt the butter in a large saucepan over a medium heat. Add the onion and cook for 5 minutes, until softened. Add the garlic, curry powder, salt and pepper and cook for i minute more.
2. Add the Chicken Stock, water and pumpkin puree. Mix well, then reduce the heat to low. Cook, stirring occasionally, for 20 minutes. Stir in the coconut milk.
3. Puree the soup in a blender in batches until smooth. Gently heat through before serving.

Serves: 6
Calories/serving: 97
WW points per serving: 1
Fibre: 1.7g Protein: 1.2g Fat: 9.2g

• 1 avocado (about 5oog/1lb 2oz), peeled, stoned and finely chopped
• 45ml/1 1/2 floz fresh lime juice
• 1/2 teaspoon salt
• pinch freshly ground black pepper
• pinch nutmeg
• 750ml/1 1/4 pints Chicken Stock
• 6oml/ 2floz double cream.
• whipped, to top nutmeg, to top

1. Place the avocado, lime juice, salt, pepper and nutmeg in a blender and add t25ml/4floz of the Chicken Stock. Blend for 30 seconds at high speed, then pour into a large bowl.

2. Whisk in the remaining stock and chill until icy cold.
3. Serve in soup bowls garnished with a spoonful of whipped cream and a sprinkle of nutmeg.