SOUPS

Classic Tomato Soup

Syns per serving: Free on all plans

 

 

Ingredients:

 

Low-calorie spray oil

1 onion, peeled and finely chopped

2 sticks celery, finely chopped

2 garlic cloves, peeled and finely chopped

1 carrot, peeled and finely diced

1ltr (1 3/4 pints) water or stock

1 x 400g can chopped tomatoes

1 tsp artificial sweetener

Salt and freshly ground black pepper

200g (7oz) low-fat natural fromage frais

To serve:

Low-fat natural fromage frais

Finely chopped tomatoes 

Method:

Spray a saucepan with oil spray and place over a medium heat. Add the onion, celery, garlic and carrot and stir-fry for 2-3 mins.

Add the water or stock, tomatoes and sweetener and bring to the boil. Reduce the heat to medium and cook for 15-20 mins. Remove from the heat, season well and, using a hand-held blender or food processor, blend until smooth. Return the soup to the pan and stir in the fromage frais.

Ladle the soup into warmed bowls and serve immediately, garnished with a little fromage frais and chopped tomatoes. 

 

 

Tomato, Lentil & Onion Soup

Syns per serving: Syn free on Green & Extra Easy plan

 

 

Ingredients:

 

1 large onion, chopped

2 sticks of celery, chopped

175g red lentils

2 large tomatoes or a tin of chopped tomatoes

1.5 pints of stock made with veg stock cube

2 tsp of herbs de provence

Salt and pepper 

Method:

Spray frylight into a pan, add onion and cook for 5 mins, then add the red lentils and cook for a further minute. Stir in tomatoes, stock, dried herbs and season with salt and pepper.

Cover and bring to the boil, then simmer for 20 mins. Stir occasionally.

Add a touch of water if necessary. When lentils are cooked and tender, remove lid and leave to cool slightly. Puree in a blender until smooth and serve. 

 

 

Curried Red Lentil & Sweet Potato Soup

Syns per serving: Free on Green & Extra Easy plan

 

 

Ingredients:

 

1 & 1/2 cups red lentils

4 cups water

1 sweet potato

1/2 teaspoon sea salt

1 medium onion (diced)

2 garlic cloves (diced)

3 teaspoons turmeric

2 teaspoons cumin (ground)

1 teaspoon coriander (ground)

1 teaspoon cayenne pepper (optional) 

Method:

Rinse the lentils in a strainer under cold running water (preferably filtered). Pick them over and discard any small stones. Put the water and salt in a medium-sized sauce pan. Bring to boil. Add the rinsed lentils, reduce heat and cook, uncovered, for 20 minutes stirring occasionally. Scoop off any excess foam on the top and discard.

Peel the sweet potatoes and dice into 1/2 inch pieces. Add to lentils and continue cooking.

Dice the onions and and garlic. In a small skillet, heat the onions, garlic and spices over low heat. Cook and stir for 5 minutes or until the onions have become soft and translucent.

Add spice mix to the soup and continue to cook and occasionally stir until potatoes are tender, about 10 minutes. Add more water if soup is too thick. 

 

 

Minestrone Soup

Syns per serving: Syn Free on Extra Easy & on Green if using the meat as a healthy extra B choice

 

 

Ingredients:

 

1 onion (diced)

1 leek (sliced)

Cubes of gammon/boiled bacon (fat removed!)

1 large carrot

Quarter of shredded Savoy cabbage

1 clove garlic (crushed)

Tin chopped tomatoes

75g spaghetti (or other pasta)

1.5 pints of stock (Vecon)

Handful of torn fresh basil

Salt and pepper to taste 

Method

Fry onion, leek, carrot, bacon, garlic in pan sprayed with Frylight

Add tomatoes, stock, cabbage , basil and spaghetti/pasta

Simmer for 60 minutes, add salt and pepper to taste

Serve with Parmesan Cheese (1.5 Syns per level tablespoon) 

 

 

Speed Soup

Syns per serving: Free on Green & Extra Easy plan

 

 

Ingredients:

 

1 can mixed bean salad

1 can green lentils

2 cans chopped tomatoes

1 can baked beans

Handful of split lentils

2 large leeks

1 large onion

4 medium carrots

2 parsnips

Green, red & yellow pepper

2 beef or chicken or vegetable stock cubes

Salt pepper

Mixed herbs

Water (enough to cover all ingredients) 

Method:

Chop and put all vegetables in pan

Add all other ingredients

Cover with water bring to boil and simmer until soft

Can be left chunky or blended 

 

 

Spicy Tomato & Red Pepper Soup

Syns per serving: Free on all plans

 

 

Ingredients:

 

2 whole red peppers

2 large fresh tomatoes

250g passata

1 onion

2 garlic cloves

100ml water mixed with one tspn of bovril

2 small green chillies

a sprinkle of medium or hot chilli powder

black pepper to taste 

Method:

Chop up the tomatoes & chillies, deseed the peppers and chops into small pieces, chop up the onion and garlic and add everything to a saucepan. Put in the passata & bovril, simmer for 30 mins. Add some chilli powder and black pepper to taste. Put it all in a blender for a few seconds to make into a delicious soup 

 

 

Spicy Butternut Squash Soup

Syns per serving: Free on Green & Extra Easy plan

 

 

Ingredients:

 

half a butternut squash

3 chopped small potatoes

2 small onions

a spoon of curry powder

1 pint of vegetable stock

salt and pepper 

Method:

Chop up the butternut squash, potatoes and onions. Add to a pan, add the stock and curry powder & a bit of salt & pepper and boil for around 20 minutes or until tender. 

 

 

 

Pumpkin Soup

Syns per serving: Syn Free on Green & Extra Easy

 

 

Ingredients:

 

400g of pumpkin flesh, cut into cubes

1 large onion, chopped

1 large potato, peeled and cubed

1-2 cloves of garlic, crushed

1 flat teaspoon of curry powder, mild or medium strength

salt and freshly ground pepper

2 pints of chicken or vegetable stock 

Method:

Cut up all the ingredients into small chunks, add the stock and simmer on a medium light for 30-40 minutes or until everything is soft. Transfer to a blender to make into a thick hearty soup

Leek & Potato Soup

Syns per serving: Free on Green & Extra Easy 

Ingredients:

3 large potatoes

1 large leek

1 large onion

garlic powder

1 pint of vegetable stock

salt & pepper

Chives to garnish 

Method:

Chop up all the ingredients into bite size chunks, add to a large saucepan, add the vegetable stock, a bit of garlic, salt and pepper and simmer for 30 minutes or until soft.

Transfer to a blender and serve! 

 

 

Chicken & Veg Soup

Syns per serving: Syn Free on Extra Easy or Green if using the chicken as a healthy extra B choice

 

 

Ingredients:

 

2 grilled chicken breasts cut into little bits

2 carrots

1 onion

1 leek

Garlic powder

half a swede

2 chicken oxo cubes

Salt and Pepper

Boiling water to cover 

Method:

Chop up all the ingredients, put it all in a pan, simmer for 25 mins or until tender then serve. 

 

Creamy Broccoli Soup

Syns per serving: Syn Free on Green & Extra Easy

 

 

Ingredients:

 

1 onion, chopped

1 large potato, peeled and chopped into small pieces

1 head of broccoli, chopped into small florets

400ml boiling water

Veg Oxo cube

Pinch each of salt, garlic powder and cumin 

Method:

Chop all ingredients and add to a pan, cook for 20 mins or until tender. Blend and serve 

 

Vegetable Soup

Syns per serving: Syn Free on Green & Extra Easy plan 

Ingredients:

2 medium carrots

2 large potatoes – peeled and diced

2 lengths of celery

1 Red Pepper

100g Sweet corn

1 medium Parsnip

1 Onion/Leek

Mushrooms peeled and chunked

Fine Green Beans – washed and chopped

1 Courgette

25g Macaroni

3 Bovril Cubes made into 2 pints of stock – more if you require. 

Method:

The beauty about this recipe is that there are no hard and fast rules – you can use whatever quantities you want of any Syn Free Vegetables.

If any of the above doesn’t appeal to you leave them out or increase the quantities if you love some more than others. Wash, peel and chop the vegetables. Throw them all into a large pot.Add the stock.

Cover and simmer very gently for about 30 minutes or until the vegetables are to your liking. Cook the macaroni separately accroding to the packet instruction and when everything else is cooked, add it to the soup/broth. Salt and pepper to taste. 

 

 

 

Rich Onion Soup

Syns per serving: Syn Free on all plans

 

A real winter warmer! Slow cooking the onions gives a deep sweetness to the flavour that blends wonderfully with the savoury beef stock.

 

 

Ingredients:

600g/1lb 6oz larges onions, peeled

2 garlic cloves, peeled

Fry light for spraying

a few sprigs of thyme

1.5 ltres/ 2 1/2 pints beef stock made from bovril

1tbsp artificial sweetener

Salt and freshly ground black pepper

to serve – very low fat fromage frais 

Method:

Halve the onions and slice them very thinly. Finely slice the garlic. Spray a non-stick saucepan with fry light and place over a medium heat. Add the onions and garlic, stir and cook for 6-8 minutes before turning the heat to low. Allow to cool gently for about 35-40 minutes, stirring occasionally until the onions are lightly browned. Add the thyme sprigs and stir and cook for 2-3 minutes.

Pour in the beef stock and bring to the boil. Cover, reduce the heat to low and simmer gently for 40-45 minutes, stirring occasionally. Add the sweetener and season well.

To serve, ladle the soup into warmed bowls and stir in a spoonful of the fromage frais. 

 

Brocolli & Stilton Soup

Syns per serving: Syn Free if using the Stilton as a health extra B choice on Green plan or 5 syns 

Ingredients:

Head of Broccoli

1 potato

1 onion

Chicken Bovril

Ground pepper

28g Stilton cheese 

Method:

Chop veg and place in saucepan of water to boil with chicken Bovril to taste (two teaspoons). The level of water matters as to the thickness of finished soup, just covering veg is what i do, but could add extra water later. Leave to simmer.

When cooked – about 20 mins – take away from heat and whiz with stick blender until smooth. While still hot add stilton cheese crumbled in and stir until melted. 

 

 

Roasted Yellow Pepper Soup

Syns per serving: Syn Free on all plans

 

 

Ingredients:

 

6 Large yellow peppers

10 Ripe plum tomatoes

6 Whole garlic cloves

2 tbsp light soy sauce

2 tbsp chopped basil leaves

Salt and freshly ground black pepper

To garnish – Basil leaves 

Method:

Preheat the oven to 200 C/Gas 6. Halve and deseed the peppers and place on a non-stick baking sheet and roast for 15 minutes.

Halve the tomatoes and add to the peppers with the garlic cloves (skin on) and roast for a further 25-30 minutes.

Remove from the oven and carefully peel the skin off the peppers and discard. Place the peeled peppers in a food processor with the tomatoes. Squeeze the garlic from their skins into the processor with the soy sauce and chopped basil leaves. Add 300ml/12fl oz hot water and process until smooth.

Transfer the mixture to a saucepan and place over a meduim heat. Bring to the boil, remove from the heat and season well before serving, ladled into warmed soup pleates or bowls and garnished with basil leaves. 

 

 

Thick Three Bean Soup

Syns per serving: Free on Green & Extra Easy plan

 

 

Ingredients:

 

1 tin Red Kidney beans

1 tin cannellini beans

1 small tin black eye beans

1 large carrot finely chopped

2 medium onions timely chopped

2 tins chopped tomatoes

1 courgette chopped

3 sticks celery chopped

2 pints of stock

1 tsp oregano

1 clove garlic crushed

Salt and pepper to taste 

Method:

Fry off the vegetables (except the tomatoes) in fry light until the onion is translucent.

Add everything else and cook for 30 mins on a medium heat.

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