• Pepper, garlic, parsley, curry or other herbs to taste
• 1 or 2 low-fat stock cubes
• 3 sliced carrots
• 2 green bell peppers
• 1 or 2 cans of peeled tomatoes
• 1 white cabbage
• 6 large onions
• 2 tablespoons olive oil

1. Wash all vegetables thoroughly and cut them into small pieces.
2. Bak de uitjes met knoflook in 2 tablespoons olive oil op middelhoog vuur.
3. Add water, stock cubes and all the remaining chopped vegetables.
4. Simmer gently for at least 10 minutes — longer for softer vegetables.
5. Optional: blend with a hand blender for a creamy soup.

• Herbs and spices to taste
• 4 tomatoes
• 1 carrot
• Half a white cabbage
• 1 leek
• 1 stalk celery
• 1 red bell pepper

1. Bring water to the boil in a large pan.
2. Dompel de tomaten kort in het kokende water om het velletje te verwijderen.
3. Keep the water — this is your soup base.
4. Was alle groenten en snij ze fijn naar eigen voorkeur.
5. Add the chopped vegetables with pepper and herbs to taste.
6. Simmer gently for 1 hour with lid on. Stir occasionally.
7. Optional: use a hand blender for a creamy soup.

✓ ~120 kcal per serving  •  ✓ High in protein  •  ✓ Stabilises blood sugar

• 1 can peeled tomatoes (400g)
• 1 can black beans or kidney beans, drained
• 1 large onion, chopped
• 3 garlic cloves
• 2 stalks celery
• 1 red bell pepper
• 750ml vegetable stock (low-fat)
• 1 tsp cumin, 1 tsp paprika, cayenne pepper to taste
• Handful of fresh parsley

1. Sauté the onion and garlic in a splash of olive oil over medium heat.
2. Add bell pepper and celery, cook for 5 minutes.
3. Add tomatoes, beans, stock and all herbs.
4. Bring to the boil and simmer gently for 25 minutes.
5. Blend half with a hand blender for a creamy yet chunky texture.
6. Garnish with fresh parsley. Serve immediately.

✓ ~150 kcal per serving  •  ✓ Very high in fibre  •  ✓ Plant protein

• 200g red lentils (dry), rinsed
• 1 grote ui
• 2 carrots, diced
• 3 garlic cloves
• 1 blik gepelde tomaten
• 1 litre vegetable stock
• 2 tsp turmeric
• 1 tsp cumin, 1 tsp coriander
• Juice of ½ lemon
• Fresh coriander or parsley

1. Sauté onion and garlic in a splash of olive oil until translucent.
2. Add carrot, turmeric, cumin and coriander and stir for 2 minutes.
3. Add lentils, tomatoes and stock. Stir well.
4. Bring to the boil, reduce heat. Cook for 25–30 minutes until lentils are soft.
5. Blend completely with a hand blender for a velvety smooth soup.
6. Stir in the lemon juice and garnish with fresh herbs.

✓ ~140 kcal per serving  •  ✓ High in protein  •  ✓ Cayenne boosts metabolism

• 300g chicken breast, sliced
• 1 litre low-fat chicken stock
• 2 wortelen
• 2 stengels prei
• 1 courgette
• 1 ui, 3 garlic cloves
• 1 red chilli pepper (or ½ tsp cayenne pepper)
• 2cm fresh ginger, grated
• 1 tl kurkuma
• Juice of 1 lime
• Fresh chives or spring onion

1. Sauté onion, garlic, ginger and chilli in a small splash of olive oil.
2. Add the chicken and briefly fry until lightly golden.
3. Pour in the stock and bring to the boil.
4. Add carrot, leek and turmeric. Simmer for 15 minutes.
5. Add courgette in the last 5 minutes — do not overcook.
6. Finish with lime juice and fresh chives.