Protein kick: 2 savoury egg-based soups for your table

Savoury soups are a healthful and delicious way to introduce vegetables into your diet. For an extra boost of protein, try one of these egg-based vegetable soups.

This traditional Greek soup is made healthier by using fewer egg yolks, reduced-fat stock and brown rice without compromising the rich taste and velvety texture.

Preparation time 5 minutes

Cooking time 10 minutes

Serves 4

Ingredients

• 750 ml (3 c) low-sodium chicken stock3 scallions, thinly sliced
• 3 cloves garlic, crushed
• 310 g (10 oz) package frozen chopped spinach
• 2 ml (1⁄2 tsp) dried oregano
• 250 ml (1 c) cooked brown rice
• 5 ml (1 tsp) grated lemon zest
• 25 ml (3 tbsp) freshly squeezed lemon juice
• 2 ml (1⁄2 tsp) salt
• 1 large egg plus 2 egg whites

Directions

1. Place 50 millilitres (1⁄4 cup) stock, scallions and garlic in a medium saucepan. Cook over medium heat until the onion is tender, about two minutes.

2. Add remaining stock, the spinach and the oregano; bring to a boil. Reduce to a simmer. Cover; cook until spinach is tender, about five minutes.

3. Stir in rice, lemon zest, lemon juice and salt; return to a simmer. Whisk 125 millilitres (1⁄2 cup) of the hot liquid into the whole egg and egg whites in medium bowl. Whisking constantly, pour warmed egg mixture into the simmering soup.  Now serve.

Per serving: 114 calories, 8 g protein, 2 g fat (including 1 g saturated fat), 53 mg cholesterol, 17 g carbohydrates, 3 g fibre, 728 mg sodium

Garlic adds rich flavor and cancer-fighting power to this Cuban-style soup.

Preparation time 10 minutes

Cooking time 16 minutes

Serves 4

What you'll need

• 15 ml (1 tbsp) olive oil
• 1 small onion, finely chopped6 cloves garlic, minced
• 4 medium ripe tomatoes, seeded and finely chopped
• 2 cans (398 ml/14 oz) cans low-sodium chicken stock1 bay leaf2 ml (1⁄2 tsp) salt
• 2 large eggs, lightly beaten
• 6 slices (about 2.5 cm/1 in thick) Italian bread, toasted
• 45 ml (3 tbsp) coarsely chopped parsley

What to do

1. Heat oil in a large saucepan over medium heat. Add onion; sauté until softened, five minutes. Add garlic; sauté 30 seconds. Stir in tomato; sauté one minute.

2. Add stock, bay leaf and salt. Reduce heat to low. Simmer, uncovered, 10 minutes. Remove from heat. Discard bay leaf. Stir in eggs.

3. Place a slice of bread in each serving bowl and ladle in hot soup. Sprinkle with parsley; serve immediately

Per serving: 135 calories, 7 g protein, 5 g fat (including 1 g saturated fat), 71 mg cholesterol, 17 g carbohydrates, 2 g fibre, 897 mg sodium

Egg yolks enrich and thicken soups, but they do add fat and cholesterol. If this is a problem for you, substitute two egg whites for every whole egg used in a soup recipe. Or, use one whole egg and substitute egg whites for a second or third egg before indulging in these delicious recipes.

Tomato Egg Drop Soup is a perfect light start to a meal featuring roast meat and a starchy vegetable such as potatoes as the main dish. Serve a simple, palate-cleansing dessert of fruit sorbet or slices of fresh pineapple wedges.