Soup inspiration to help kick start a healthy January

Everyone knows that soup is one of the finest foods, especially if you're looking to drop a few kilos.

Swapping out a bigger dinner for a hearty bowl of soup can reduce daily calories, without compromising on taste or the feeling of being full.

10-minute egg-drop soup

This soup is so easy and requires so few ingredients that it's almost magical.

A variation on the traditional egg drop soup you’ll find at most Chinese restaurants, it goes from stove to bowl in about 10 minutes.

We like to use heartier ingredients such as cream of potato and leek soup (in place of cornstarch) and canned corn to create a creamier, richer flavour.

You can also top it with green onions or cilantro for a fresh garnish, or add chilli pepper and/or sesame oil for an extra kick.

1. In a medium-sized pot, mix together a can of cream of potato and leek soup, 340ml of chicken broth, and 300ml of water.
2. Bring to a boil over a medium-high heat.
3. Once the soup has come to a boil, add a large can of corn, including the juice. Bring the soup back to a boil over medium-high heat.
4. While the soup comes back up to a boil, whisk together four eggs plus five teaspoons of very cold water in a small separate bowl.
5. Bring the pot down to a simmer. While stirring the soup, slowly pour in the whisked eggs (continue stirring as you mix in the eggs; this is important).
6. Stir until the eggs begin to flower. Add salt, to taste.
7. Serve warm with fresh herbs.

Weight-watcher's best friend

To make a diet-friendly soup, you simply need the right ingredients.

Veggies are one of them, as well as lean protein. A diet rich in protein can help you feel full compared with lower-protein diets, which may aid weight management.

When preparing soup, consider options like beans, lentils, and shredded boneless, skinless white meat chicken.

Try a carrot and cauliflower soup this season.

This cruciferous veggie contains Vitamin C, which can help your body heal and protect your cells from things like harmful free radicals.

For extra protein, garnish with Greek yoghurt and dry-roasted pumpkin seeds.

1. In a pan, heat 1 tablespoon oil over medium heat.
2. Add one chopped onion and one pressed garlic clove, stirring occasionally until softened, about 3 minutes.
3. Stir in 4 large chopped carrots and half a head of cauliflower (chopped), along with a pinch of salt and remaining olive oil.
4. Add a teaspoon of turmeric and a teaspoon of cinnamon. Cook about 5 minutes, stirring frequently.
5. Cover vegetables with 900ml of veggie broth. Place lid on pot, and bring to a boil over high heat. Reduce heat to maintain a lively simmer, and cook until vegetables are very tender, about 30 minutes.
6. Puree the soup until smooth.
7. Top each serving with black pepper, 2 teaspoons of yoghurt, and 2 teaspoons pumpkin seeds.

Chilled green soup

Don't feel like something warm? Serve this as part of a summer menu — no cooking required.

It's a refreshing, nutrient-packed meal and takes minutes to make.

1. Put 80g of feta in a bowl and pour over 3 tablespoons of olive oil, a tablespoon of coriander seeds, half a chopped chilli and 2 teaspoons of lemon zest. Set aside.
2. Tip 200g of baby spinach, 2 large, peeled avocados, 1 large cucumber, 1 clove of garlic, 250g of natural yoghurt and a small bunch of fresh basil, into a blender and blitz until smooth. Season.
3. Add 50-100ml of cold water and blitz again to loosen. Chill for up to 1 hr.
4. Pour into four bowls and top with the marinated feta and 15g of seeds.

Did you know?

Recent research has found soup-eaters weigh less and have smaller waists compared to those who shun soup.

However, there are some soup "mistakes" that can make a liquid lunch less than ideal if your goal is to lose weight.

Try to avoid creamy soups, for obvious reasons, and make sure you eat "chunky" soups, as well as pureed versions, because this is better to keep you feeling full.

Making sure the protein is high will also help. Go for a chicken noodle that's chock-full of protein, or go the plant-based route and simmer up a lentil stew soup.