Soups are delicious, easy to digest health boosters. Foreverfit presents 5 delicious soup recipes that combine fibre and vitamin rich vegetables, with healthy protein sources. 

#1 Chicken and bean soup

This recipe is packed with protein, fibre, and healthy carbohydrates, and can be made quickly for lunch or consumed between meals.


100 g chicken breast chopped
2 tsp olive oil
¼ cup chopped green bell peppers
2 tbsp chopped mushrooms
¼ cup onion, finely chopped
¼ cup sweet corn kernels
¼ cup green beans
1 large tomato
1/4 tsp chili powder
1 clove garlic minced
1 tsp ginger chopped
1 tbsp chopped coriander
1 tsp cumin powder


Heat oil in a large pot and add the garlic and ginger. After a minute, add the onion and sauté.  Then add the peppers, sliced onions, mushrooms, and cook until tender.

Finally, add the chicken, beans, corn, chopped tomatoes, and water. Add spices, and cook till chicken is tender.

#2 Vegetable-egg soup

Mushrooms are a rich source of selenium and antioxidants, one of the few vegetable sources of vitamin D.  Spinach has high iron content, and eggs add protein value to the recipe, besides the vitamin E and omega-3 fatty acids.


1 cup chicken broth made freshly
1 tbsp thinly sliced green onions
1 tsp olive oil
1/3 cup spinach
2 cloves garlic, minced
¼ tsp paprika or chilli flakes
¼ cup mushrooms, thinly sliced
¼ tsp soy sauce
1 egg, lightly beaten


In a saucepan, sauté the onions in oil. Add the chopped spinach and mushrooms, and after 4 minutes of cooking, put in the broth and chilli flakes.

Then cook for 3 minutes more and add beaten egg, pouring steadily. Finally, stir and cook until the eggs forms strings in the soup. Season to taste.

#3 Coconut and carrot soup

This veggie soup is sumptuous and filling, with a unique combination of coconut and carrots.


2 medium carrots, cubed
1 onion, finely chopped
1 tsp ginger finely sliced
½ cup light coconut milk
2 tsp olive oil
1 cup vegetable or home made chicken broth
1 tsp Thai Chili sauce
Roast peanuts to garnish


Saute the onions and carrots in olive oil. Then, stir in the coconut milk and the chicken broth and cook over medium flame for 10 minutes. Add the sauce, and then cool the soup. Finally, transfer to a blender and puree until the soup is smooth. Reheat and serve with a garnish of fresh coriander and some crushed, roasted peanuts.

#4 Chickpea and spinach soup


2 tsp olive oil
1 clove of garlic, minced
1 small onion, chopped
1 tsp ginger chopped
1 cup raw spinach, chopped
1 cup vegetable broth
½ cup chickpea cooked
1 large tomato, diced
A pinch of black pepper powder
¼ tsp crushed red paprika
Oregano and basil for garnish
Salt to taste


Heat the oil in a large pot, and sauté the onion, garlic and ginger in it. Then, add spinach and sauté until wilted. After this, add the broth, half the chickpea, tomatoes, and the herbs and spices.

Cook over medium heat for 5 minutes. Blend the remaining chickepea along with a cup of vegetable broth in a food processor, and use this to thicken the consistency. Simmer for 15 to 20 minutes and serve.

Creamy cauliflower soup with flax seeds. Selective focus.

#5 Cauliflower cheese soup

This easy to cook soup vegetarian soup is packed with a healthy dose of nutrients and protein. You can use a low fat cheese option, in case you feel like.

2 tsp olive oil
2 spring onions chopped
1 cup cauliflower florets
1 cup skimmed milk
1 cup water
1 bay leaf
¼ tsp black or white pepper powder
½ tbsp all-purpose flour
2-3 tsp shredded cheddar cheese


In a saucepan, heat oil and sauté the spring onions until soft. Add the cauliflower florets, ½ cup milk, and water, and the bay leaf, salt and pepper. Then, simmer over medium heat, stirring occasionally, until the cauliflower is cooked.

Cool and puree, and make a paste by adding flour to the left over milk. Finally, stir into the cauliflower puree, and cook over medium heat till thick. Remove from heat, and add grated cheese before serving.