1

MAGIC BEANS

You don't need dairy to pull off a creamy soup. While working on her cookbook In for Dinner, food writer Rosie Kellett discovered that beans mean better soup. "It was revolutionary – blending white beans into a tomato soup, for example, makes it creamier but still vegan." Not to mention adding fibre and protein. Rhiannon Lambert, nutritionist and author of The Unprocessed Plate, whizzes up tofu to similar effect. "Silken tofu blends easily and gives a protein boost too," she says.

2

OVER THE TOP

Cook once, eat-all-week recipes are a godsend, but who wants to eat the same thing three days in a row? For this reason, toppers are a no-brainer and were a saviour for Rosie Kellett when she was on soup duty at e5 Bakehouse in east London. "The best toppers are seed-based," she reckons, adding fibre as well as flavour and texture. "Get a three- or five-seed mix from the supermarket, toast in a pan, then, at the last minute, add tamari or soy sauce." Remove from the heat, let the liquid evaporate and your seeds will cluster. We also love a savoury granola (think oats, seeds, nuts or chickpeas, tossed with herbs or spices, drizzled with oil and baked) to sprinkle over pumpkin soup. Or boost your protein by making tofu croutons: drizzle tofu cubes with oil, dredge in cornflour (it's worth adding spices, too) and bake.

3

OFF THE BOIL

Lightly steam or sauté veg rather than boiling, says Rhiannon Lambert. "This helps preserve nutrients such as vitamins B and C, which dissolve in water." Or, if you do want to boil, include the cooking water as part of the soup base. Roasting more your thing? Use olive oil – it could help to release antioxidants, such as beta-carotene and lycopene, from your veggies. Either way, finish with a drizzle of olive oil. "This boosts the absorption of fat-soluble vitamins A, D, E and K," adds Rhiannon.

4

IN A PICKLE

As a final flourish, add a dollop of "fermented food, such as kimchi and sauerkraut, for flavour and probiotics," advises Rhiannon Lambert. Jesse Jenkins, author of Cooking with Vegetables, gives minestrone a zhuzh by tossing in giardiniera (spicy pickled veg) with the beans and cavolo nero, then stirring through some of the brine to finish.

5

PROTEIN-PACKED

Protein helps you feel fuller for longer. Try adding an egg – either hard-boiled and coarsely grated with some herbs, black pepper and olive oil; or poached or boiled until jammy, then halved. Shredding cooked, skinless chicken breast is an easy win, too, or combine white crab meat with lemon juice, olive oil and herbs, then spoon over the top of carrot soup. "If I'm making ramen, I stir in peanut butter," says Rosie Kellett. "It adds protein and also gives a good depth of flavour, because who has time to boil bones for 10 hours?"

6

PLENTY MORE

Diversity is key. "Increasing the variety of veg boosts your intake of phytochemicals, vitamins and minerals," says Rhiannon Lambert, with different colours signalling different beneficial compounds: "Orange veg are high in carotenoids, while white onions contain flavonoids." Try extra cooked mushrooms, broccoli or squash, or avocado or guacamole.