SoupNothing beats a bowl of soup on a cold day. Not only is a big serving of veggie based broth low in calories (making it the perfect food for weight loss), it’s also packed full of vitamins and nutrients, making it an ideal healthy lunch or dinner.

A bowl of hot soup can also have more than the usual nutrient benefits for our bodies. The easy digestibility of the warm liquid makes soups and broths a thermogenic food. This refers to foods that actually help us to stay warm and maintain our body heat, even when the outside temperature drops.

Thermogenic foods also have the added bonus of helping to increase the speed of our metabolism due to the way the body burns the calories to convert to heat. That bowl of soup is becoming even more appetising now huh?!

This tomato based soup is packed full of fibre and antioxidants while also being super quick and easy to make. While pottering around the kitchen for hours on end, brewing up a pot of soup can be lovely and relaxing, time is generally not on our side, especially during the week, and we need something that can be whipped up in less than 30 minutes.

I served this soup with toasted mountain bread ‘chips’ which I made by cutting a couple of pieces of flat mountain bread into chunks and toasting under a medium grill for approximately 5 minutes. You could try it with chips, fresh bread or even homemade croutons.

This soup takes even less time than that and also makes a delish lunch the next day.


  • 2 x 400g tins of chopped tomatoes
  • 450g of jarred roasted red peppers (I found these in the international food aisle at Coles)
  • 100g brown rice, cooked
  • 1 cup low fat Greek yoghurt
  • 3 cloves of garlic, crushed
  • 1 bunch of spring onions, finely diced
  • 1 tbsp olive oil
  • 1/2 bunch mint
  • 2 tsp jalapeno peppers (I used the Old El Paso brand, available with the Mexican food)
  • Heat the olive oil over medium heat in a large saucepan
  • Add the diced spring onions and garlic
  • Stir to coat with olive oil
  • When the mixture begins to turn golden, add the tomatoes, rice and peppers
  • Stir well to combine
  • Pour 2 cups of hot water over the mixture and bring to the boil
  • Lower the heat, cover with the lid and allow to simmer for 15 minutes
  • After 15 minutes has elapsed, remove the lid and use a stick blender to puree the soup to a consistency of your liking
  • In a small bowl, combine the Greek yoghurt and the jalapeno peppers and blitz with blender
  • Serve the soup drizzled with the yoghurt mixture and your choice of side

6 servings – 130 cal per serve
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