2 tasty healthy soups great for any occasion

Nothing beats the satisfying flavour of soup, especially when the temperature starts to drop in the fall. These two versatile and delicious recipes are easy to make and are guaranteed to be a hit with hungry families, house guests or simply yourself.

Cheese soups often include cream for richness. This one, packed with heart-healthy flavonoids, relies on evaporated milk instead and uses plenty of real low-fat cheddar cheese, along with health-boosting broccoli. To make this dish vegetarian and even lower in salt, simply replace the chicken stock with low-sodium vegetable stock.

Prep time: 10 minutes
Cook time: 20 minutes 
Serves: 6 

Ingredients

• 450 g (1 lb.) broccoli
• 15 ml (1 tbsp.) olive oil
• 1 onion, chopped
• 1 rib celery, chopped
• 30 g (2 tbsp.) all-purpose flour
• 1 can (400 ml or 14 oz.) reduced-sodium chicken broth
• 1 can (350 ml or 12 oz.) evaporated fat-free milk
• 2 g (1/2 tsp.) dried thyme
• 0.5 g (1/8 tsp.) ground black pepper
•  0.5 g (1/8 tsp.) ground nutmeg
• 350 g (1 1/2 c.) shredded reduced-fat cheddar cheese
• 1 g (1/4 tsp.) salt

Preparation instructions

1. Trim and peel the broccoli stems. Cut off 12 small florets. Coarsely chop enough remaining broccoli to equal around 450 grams (around 1 3/4 cups). Blanch the chopped broccoli and florets in boiling water just until bright green, about two minutes. Drain and set aside, separating the 12 florets from the chopped broccoli.
2. Heat the oil in a medium saucepan over medium heat. Add the onion and celery and cook until soft, about five minutes.
3. Whisk in the flour and cook for one minute. Stir in the broth, evaporated milk, thyme, pepper and nutmeg. Cook, stirring constantly, until the mixture simmers and thickens, about five minutes.
4. Add the chopped broccoli, cheese and salt. Stir until the cheese melts and the soup is heated through, about three minutes.
5. Serve topped with the broccoli florets.

Per serving: 280 calories; 15 g fat (8 g saturated); 18 g carbs; 23 g protein; 3 g fibre; 43 mg cholesterol, 678 mg sodium and 1026 mg calcium.

In North America, chicken soup is made with noodles. In South America, tortillas are the norm. In this recipe, the tortillas are seasoned with chili powder and baked in the oven for a deliciously crisp topping to a simple soup. What's more, Monterrey Jack cheese, cilantro and lime add extra bursts of flavour to this savoury sauce.

Prep time: 15 minutes
Cook time: 15 minutes 
Serves: 4

Ingredients

• 6 corn tortillas about 15 cm long (6 in.) each cut into 1-cm (1/2 in.) wide strips
• 2 g (1/2 tsp.) chili powder
• 10 ml (2 tsp.) olive oil
• 1 small green bell pepper, chopped
• 1 jalapeño pepper, seeded and chopped
• 3 large scallions (green and white parts), thinly sliced
• 3 garlic cloves, minced
• 2 large tomatoes, seeded and chopped
• 1 can (400 ml or 14 oz.) low-sodium chicken broth
• 50 ml (1/4 c.) water
• 5 g (1 tsp.) ground cumin
• 5 g (1 tsp.) ground coriander
• 1 g (1/4 tsp.) salt
• 175 g (6 oz.) boneless, skinless chicken breast, cut into thin strips
• 50 g (1/4 c.) shredded reduced-fat Monterey Jack cheese
• 30 g (2 tbsp.) chopped fresh cilantro
• 4 lime wedges

Preparation instructions

1. Preheat the oven to 200°C (400°F).
2. Place the tortilla strips on a baking sheet, coat with cooking spray and sprinkle with the chili powder. Bake until crisp, about five minutes.
3. Meanwhile, heat the oil in a medium non-stick saucepan over medium heat. Add the bell pepper, jalapeño pepper, scallions and garlic then cook until the scallions are tender, two to three minutes. Stir in the tomatoes and cook until they start to collapse, two to three minutes.
4. Add the broth, water, cumin, coriander and salt to the pan. Bring to a boil over high heat. Add the chicken. Reduce the heat to medium-low, cover and simmer until the chicken is cooked through, three to four minutes.
5. Divide the soup among bowls and top with the tortilla strips, cheese and cilantro. Serve with the lime wedges for squeezing.

Per serving: 277 calories; 9 g fat (2 g saturated fat); 33 g carbs; 19 g protein; 5 g fibre; 35 mg cholesterol, 390 mg sodium and 174 mg calcium.