1 tsp cumin seeds
2 tsp coriander seeds
1 onion chopped
8 oz carrots diced
3 oz dried red lentils
1 1/4 cups orange juice
2 tbsp nonfat natural yogurt
fresh chopped coriander to garnish
2 1/2 cups vegetable stock

Crush the seeds in a pestle and mortar, then dry-fry for 2 mins in a large pan until lightly browned. Add the onion, carrots, lentils, orange juice, stock and seasoning, then bring to the boil. Cover and simmer for 30 mins until the lentils are soft.

Transfer to a food processor in batches and process until smooth. Return to the pan, then gently reheat, stirring occasionally. Adjust seasoning to taste. Ladle into individual serving bowls, swirl the yogurt over and sprinkle with the chopped coriander leaves and paprika. Serve immediately.

Serves 4

6 cups defatted beef stock or low-sodium broth
1 carrot, thinly sliced
1 celery rib, thinly sliced
1 small onion, finely chopped
3/4 pound white button mushrooms, thinly sliced
1/2 cup barley
Salt and freshly ground pepper

In a large saucepan, combine the beef stock with the carrot, celery, onion, mushrooms and barley and season with salt and pepper. Bring to a boil, cover partially and cook over moderately low heat until the barley and vegetables are tender, 30 minutes. Season the soup with salt and pepper.

Serves 4.

1 quart chicken stock
1 boneless, skinless chicken breast, 6oz
1 tsp chopped fresh root ginger
1 garlic clove , finely chopped
2/3 cup leftover brown rice
1 small summer squash or zucchini, cut into very small cubes
4 button mushrooms or 1 portabella mushroom , thinly sliced
2 spring onions , thinly sliced
2 tsp soy sauce , plus extra for serving
mint or basil leaves and a little shredded chilli (optional), to serve

Pour the stock into a pan and add the chicken, ginger and garlic. Bring to the boil, then reduce the heat, partly cover and simmer for 20 minutes, until the chicken is tender. Remove the chicken to a board and shred into bite-size pieces using a couple of forks.

Return the chicken to the stock with the rice, yellow squash, mushrooms, half the spring onions and the soy sauce. Simmer for 3-4 minutes until hot and mushrooms become tender. Ladle into two large bowls and scatter over the remaining spring onions, herbs and chilli shreds if using. Serve with extra soy sauce for sprinkling.

If desired, substitute vegetable stock and tofu for the chicken products to make a vegetarian soup.

1 pound ground sirloin (around 6%-9% fat), or ground turkey with around 6% fat
1 cup chopped onions
1 16-ounce can pinto beans, drained and rinsed
1 15-ounce can red kidney beans, drained and rinsed
1 cup fresh or frozen corn kernels
8 ounces canned tomato sauce
2 cups water
2 14.5-ounce cans peeled and diced tomatoes
1 4-ounce can diced green chilies (buy mild, if you prefer)
1 ounce packet taco seasoning mix
1 cup shredded, reduced-fat cheddar or Monterey Jack cheese
1/2 cup fat-free sour cream
Preparation:
1. In a medium skillet, cook the ground beef or turkey over medium heat until browned. Drain, and set aside.
2. Place the ground meat, onion, chili beans, kidney beans, corn, tomato sauce, water, diced tomatoes, green chile peppers, and taco seasoning mix in a slow cooker. Mix to blend, and cook on Low setting for 8 hours.
3. Ladle into individual serving bowls, and top each with 1/8 cup shredded cheese and a tablespoon of fat-free sour cream. Serve with whole wheat tortillas if desired.
Yield:
8 servings

5 cups low-sodium beef broth (from packet reconstituted with water or canned)
3 carrots, diced
3 large outer celery stalks, sliced at a diagonal
1 onion, chopped
3 to 4 cloves garlic, minced or pressed
1 teaspoon dried basil, crushed
1/2 teaspoon dried oregano, crushed
1/4 teaspoon pepper
15 ounces can red kidney beans, drained and rinsed (or great Northern beans)
15 ounces can Italian-style stewed tomatoes (or regular stewed tomatoes)
2 cups zucchini pieces (zucchini halved lengthwise and sliced)
1/2 cup whole- or part-wheat macaroni (or similar shaped pasta)

Preparation:
1. In a large saucepan, combine broth, carrot, celery, onion, garlic, basil, oregano, and pepper. Bring to a boil; reduce heat. Cover; simmer for 15 minutes.
2. Stir in beans, tomatoes, zucchini, and macaroni. Return to boiling; cover and reduce heat to simmer. Cook 10 minutes more or until vegetables are tender.
3. Serve into serving bowls and sprinkle parmesan cheese over the top of each if desired.
Yield:
5 servings

1 cup red lentils or yellow split peas
4 cups water
1 onion, chopped
1/2 teaspoon each mustard seeds, turmeric, ginger, and cumin
1/4 teaspoon cinnamon
1/8 teaspoon cayenne
4 cups peeled and diced winter squash (about 2 pounds)
1 tablespoon lemon juice
Salt to taste

Place the lentils and 2 cups water in a pot and bring to a simmer. Cover and cook until lentils/split peas are tender, about 20 minutes.

Cook the onion in 1/2 cup water until soft and translucent, then add the spices, the remaining 1-1/2 cups water, and the diced squash. Cover and cook over medium heat until the squash is tender when pierced with a fork, about 15 minutes. Stir in the lemon juice, cooked lentils, and salt to taste.

Serves 8

1 1/2 tsp olive oil
2 cup leeks, finely chopped, white parts only (about 2 large leeks)
2 cup shiitake mushrooms, sliced
1 cup carrots, diced
3 cup vegetable broth
1 tsp table salt
1 cup uncooked wild rice

Directions
Heat oil in large nonstick skillet. Add leeks and mushrooms and sauté until tender, about 5 minutes. (Note: If you?re in a hurry, skip this step and simply add all the ingredients directly to the slow cooker.)

Spoon leeks and mushrooms into a 4- to 5-quart slow cooker. Add carrots, broth, salt and rice; cover and cook on low 6 to 7 hours. Yields about 1 1/2 cups per serving.

8-10 ripe tomatoes (3 lbs.), cored, halved, and seeded
1 1/2 teaspoons olive oil
2 red onions, chopped
1 clove garlic, minced
3 cups defatted, reduced-sodium chicken stock
3 tablespoons chopped fresh basil
salt and freshly ground black pepper to taste

Directions
Preheat broiler. Spray a baking sheet with nonstick cooking spray. Place
tomatoes on the baking sheet, cut-side down. Broil until skins are blistered, about 10 minutes. Set aside to cool. Slip off skins and chop coarsely.

Meanwhile, in a medium-sized saucepan, heat oil over medium-low heat. Add onions and sauté for 5 minutes. Add garlic and sauté until the onions are very soft, about 5 minutes longer. Stir in tomatoes and cook, stirring, for 1 minute. Transfer the mixture to a food processor or blender and process until smooth; return to the saucepan. Stir in chicken stock and bring to a boil. Reduce heat to low and simmer for 5 minutes. Remove from heat and stir in basil. Season with salt and pepper. Cover and refrigerate until chilled, at least 1 hour. (The soup can be stored, covered, in the refrigerator for up to 2 days.)

2 teaspoons olive oil
1 medium leek, white part only, cut in half lengthwise, rinsed well between layersand thinly sliced
1 medium carrot, chopped
2 pounds sweet potatoes or yams, peeled and cubed
1 1-inch piece fresh ginger, peeled and finely chopped, plus 1 teaspoon grated
4 cups chicken broth, homemade or reduced-sodium canned
3/4 teaspoon salt, or to taste
1/4 cup low-fat plain yogurt
2 tablespoons 1% milk
Fresh cilantro leaves for garnish
Lime wedges

Directions
1. Heat oil in a 4- to 6-quart Dutch oven or soup pot over medium-high heat. Add leek and carrot; cook, stirring often, until they begin to soften, 2 to 3 minutes. Stir in sweet potatoes (or yams) and chopped ginger. Add broth and bring to a boil. Cover, reduce heat to low and simmer until sweet potatoes are soft, about 30 minutes.

2. In batches, if necessary, transfer the soup to a blender or food processor and process until smooth. Return the soup to the pot, season with salt and reheat. Just before serving, stir in grated ginger. Whisk yogurt and milk in a small bowl until smooth. Ladle soup into bowls; drop a large dollop (or several small dollops) of thinned yogurt onto each one. Draw the tip of a knife or a toothpick through the yogurt to make decorative swirls. Garnish with cilantro and serve with lime wedges for squeezing into the soup.

Makes
6 servings

1 pound fresh asparagus, tough ends removed and stalks cut into 1-inch pieces
1/2 cup chopped onion
2 14.5 ounce cans of chicken broth or vegetable broth
2 bay leaves
1 cup nonfat milk
3 tablespoons cornstarch
1/2 cup nonfat sour cream
1 teaspoon fresh lemon juice
1/2 teaspoon salt
1/4 ground black pepper

Directions
In a large saucepan, combine asparagus, onion and 1 can of broth. Set pan over high heat and bring to a boil. Reduce heat, partially cover and simmer 8-10 minutes, until asparagus is tender. Cut off asparagus tips and set aside.

In a blender, puree remaining asparagus mixture until smooth. Return puree to pan, add remaining broth and bay leaves and bring to a simmer. Whisk together milk and cornstarch. Add milk mixture to pan simmer 2 minutes, until mixture thickens, stirring constantly.

Place sour cream in a small bowl. Add a spoonful of asparagus mixture and stir to heat sour cream. Add sour- cream mixture to saucepan along with lemon juice, salt and pepper. Simmer 1 minute, to heat through. Remove bay leaves and discard. Remove bay leaves and discard. Ladle soup into bowls and top with reserved asparagus tips.

Serves 4