Winter is the perfect time for soups. Warm, hearty and filling, soups can be a great healthy meal for any time of the day. But if you’re getting bored of your minestrone, give some of these tasty recipes a try…

Spicy refried bean soup

Feel like you’re eating tacos without the guilt- this spicy bean soup gives you an exotic mix of flavours that will keep you feeling warm and full.

This recipe makes 8 servings, each with 116 calories and 0.4 grams of fat.

Ingredients:

• 1 can fat-free refried beans
• 1 cup yellow corn
• 2 cups chicken or vegetable broth
• 1 can tomatoes
• 1 cup black beans, drained
• 8 tablespoons fat-free sour cream
• 1 teaspoon ground chillies

Directions:

1. In a large pot, mix together the corn, tomatoes, black beans and chillies.
2. Whisk in the refried beans and broth.
3. Serve up and garnish with two tablespoons of sour cream on each serving.

Pumpkin and split pea soup

The unusual combination of flavours in this soup puts a tasty twist on the classic pumpkin. This soup takes a little longer to cook, but you can make a big batch at the weekend and reheat it throughout the week when you’re low on time.

This recipe makes about 12 servings, each with 102 calories and 4.1 grams of fat.

Ingredients

• 4 tablespoons butter
• 1 medium onion, diced
• 2 cups yellow split peas
• 4 cloves garlic, crushed
• 1 and a half teaspoons ground cumin
• 1/2 teaspoon cayenne pepper
• 8 and a half cups of water
• 1 can pumpkin puree, unsweetened
• 400 grams pumpkin, diced
• 1 and a half tablespoons fresh lemon juice
• Salt and pepper to taste

Directions:

1. Soak the split peas in water for one hour, then drain and set aside.
2. Melt the butter in a large pot. Add the garlic, chilli and garlic and cook on moderately high heat until soft and tender, then add in the cumin and cayenne and cook for another minute.
3. Mix in the split peas and water. Whisk in the pumpkin puree and bring the pot to a simmer.
4. Cover and leave to cook over low heat for about 2 hours, or until the split peas are tender.
5. Add the diced pumpkin and simmer until tender.
6. Remove from heat, stir in the lemon juice and serve.

Tomato basil soup

Think tomato soup is boring? This soup will change your mind! With a creamy texture and a soft infusion of garlic and basil, you’ll love this warm winter meal.

This recipe makes about 12 servings, each with 105 calories and 6.3 grams of fat.

Ingredients:

• 1 large onion, chopped
• 5 cloves garlic, crushed
• 2 tablespoons olive oil
• 3 cans of tomatoes
• 2 cups chicken or vegetable stock
• 2 teaspoons balsamic vinegar
• 1 cup milk
• 1/2 cup fresh basil, chopped
• Salt and pepper to taste

Directions:

1. Sautee the garlic and onion in a large saucepan with olive oil. When they are tender, add in the tomatoes and stock. Bring to a boil and then remove from heat.
   
2. Puree the mixture in a blender.
3. Stir in the milk, vinegar, basil, and sprinkle with salt and pepper. 
4. Serve up and enjoy!

Thai chicken coconut soup

You’ll love the spicy, exotic flavour of this popular Thai soup- a great way to mix up your diet plan.

This recipe makes 4 servings, each with 225 calories and 13 grams of fat.

Ingredients:

• 300 gram chicken breast, all bones, skin and fat removed
• 1 cup coconut milk
• 1 and a half cups chicken broth
• 5 slices fresh ginger, peeled
• 1 cup mushrooms, sliced
• 1 teaspoon chilli paste
• 4 green onions, sliced
• 1 lemon
• 1 tablespoon basil

Directions:

1. Poach the chicken by placing it in a small saucepan, covering with cold water and bringing it almost to the boil. Let it poach for 15 minutes.
2. In another saucepan, heat the coconut milk, stock, ginger, mushrooms and onion. Add the chilli paste and simmer for 10 minutes.
3. When the chicken is cooked and cooled, cut into cubes and add into the soup.
4. Serve up and garnish with basil and lemon juice.