Souped up: Beetroot & red onion soup with chard 

SOUP: 196 cals per serving

BOOST: 59 cals per serving 

SERVES 4

2 tbsp extra virgin olive oil

2 red onions, peeled, halved and chopped

2 garlic cloves, peeled and finely chopped

500g beetroot, trimmed, peeled and coarsely grated

1 tbsp balsamic vinegar

750ml vegetable stock

sea salt and black pepper

150g young rainbow chard or swiss chard

• Heat 2 tablespoons of olive oil in a large pan over a medium heat and fry the onion for about 7 minutes, adding the garlic a couple of minutes before the end. Add the beetroot and fry for about 3 minutes longer, then add the balsamic vinegar and cook for a minute. Add the stock and some seasoning, bring to the boil, cover and cook over a low heat for 10 minutes. Purée the soup in batches in a blender until smooth and return to a clean pan.
• Meanwhile, cut the chard leaves off the stalks, slice the stalks about 1cm thick and thinly slice and chop the leaves. Add all chard to the pan, cover and cook for another 7 minutes.

BOOST YOUR BOWL Rinse 150g tinned chickpeas and pat them dry. Halve 150g cherry tomatoes (or leave them whole if small), toss with 1 tablespoon of olive oil and fry in a nonstick frying pan over a medium-high heat for 2-3 minutes, turning halfway, until coloured and slightly softened. Stir in the chickpeas and gently heat through. Remove from the heat, drizzle over 1 tablespoon of lemon juice and season. Ladle the soup into bowls, spoon the chickpea mixture in the centre and scatter with some chopped coriander and extra chard for decoration if wished.