Super soups

"Soups can make for a healthy snack, a nutritious lunchtime treat or an afterwork filler to keep you going until your main meal," says Sarah Schenker, nutrition scientist for the British Nutrition Foundation.

But if you're counting the calories, steer clear of cream-based and pre-packaged soups. Instead, cook up your own by puréeing cooked vegetables, which make the soup thick and creamy without adding calories.

"Home-made soups are a good way of hitting your five-portions-a-day target for fruit and vegetables," says Schenker. "Pre-packaged soups tend to contain too much fat, sodium and other additives and preservatives."

1. Creamy pumpkin
Calories per portion: 153
Fat: 8.7g

A perfect autumnal soup that sums up the season. The bright orange colour of a pumpkin is a dead giveaway that it's loaded with the important antioxidant betacarotene, which research suggests may reduce the risk of developing certain types of cancer as well as some degenerative aspects of ageing. "If you're looking to make it less calorific avoid adding cream and add a dollop of reduced-fat crème fraiche instead. This adds calcium without too much extra fat," says Schenker.
Health rating: 4/10

2. French Onion
Calories per portion: 213
Fat: 11.3g

According to nutritionist Ian Marber, onions are fairly nutritious, boasting calcium, magnesium, folic acid and potassium. They also have antiseptic and anti-spasmodic qualities. A rich and tasty soup, its calories can be drastically reduced by forgoing the bread and Gruyère cheese that traditionally accompany it. Without these you can expect a serving to be 138 calories with a fat content of around 5g.
Health rating: 3/10

3. Minestrone
Calories per portion: 120
Fat: 4.2g

Flavoursome and wholesome, this classic soup provides a carbohydrate boost as it contains pasta along with the vegetables. Up the nutrition stakes by including leeks, carrots, chopped tomatoes and herbs. Again, if you want to shave off the calories hold back on the Parmesan cheese.
Health rating: 8/10

4. Broccoli and Stilton
Calories per portion: 272
Fat: 18.8g

First the good news: broccoli is high in vitamin C and folic acid along with calcium, betacarotene and magnesium. "It's a perfect food," says Ian Marber, "and an excellent source of fibre." But start adding the Stilton, a very rich cheese with a high fat content, and the not-so-good starts to outweigh the good. Although the cheese gives the soup a good kick, bear in mind that broccoli soup without the Stilton clocks up around 70 calories and only 3g of fat.
Health rating: 2/10

5. Chicken
Calories per portion: 113
Fat: 3.5g

Chicken is a good source of protein that benefits your muscles, energy levels and immune system. Plus, according to Marber, recent US studies have found that sipping hot chicken soup can help clear nasal congestion.
Health rating: 9/10

6. Potato and Leek
Calories per portion: 370
Fat: 12.6g

This is an extremely filling soup. Potatoes are rich in starch and therefore high in calories. If you're looking for a lighter soup cut down on the spuds and use more leeks. "Leeks contain few calories and a lot of fibre," says Schenker. They are also rich in potassium, vitamins A and K, and have cleansing and diuretic qualities.
Health rating: 1/10

7. Tomato and basil
Calories per portion: 123
Fat: 6.9g

A grown-up version of a childhood favourite. Tomatoes have received much recognition in the past few years for their anti-cancer properties. "They're rich in lycopene, a powerful antioxidant which is believed to be more effective than vitamin A and betacarotene," says Marber. Basil is thought to help mild nervous tension headaches and also known as a carminative herb (relieves gas). Add it freshly chopped before serving.
Health rating: 5/10

8. Bean
Calories per portion: 189
Fat: 4.8g

A good, honest, hearty soup. Cannellini, flageolet, kidney beans and chickpeas are all low in fat and an excellent source of vegetable protein as well as of calcium, magnesium, phosphorus (needed for the production of energy from food) and folic acid. Beans also work as a great digestive cleanser and increase beneficial bacteria.
Health rating: 6/10

9. Carrot and coriander
Calories per portion: 117
Fat: 5.1g

Carrots are a wonderful source of calcium, magnesium - a mineral that is essential for every biochemical process - potassium and betacarotene. "A superb detoxifier, it's an excellent soup for the health of the liver and digestive tract," says Marber, "plus carrots help kidney function." To bring down the fat content, hold back on the double cream and add low-fat fromage frais or purée the carrot until nice and thick.
Health rating: 7/10