Late Summer Glow Soup (Syn Free / Slimming World Friendly)

As the evenings begin to cool and we inch toward autumn, this Slimming World-friendly roasted vegetable and lentil soup is the perfect transitional dish. It makes the most of late summer produce like courgettes, peppers and tomatoes, while introducing hearty, warming elements like lentils and spices to carry you into early autumn.

This soup is completely Syn-free, packed with Speed Foods and Free Foods, and suitable for batch cooking or freezing. Ideal for a quick lunch or satisfying dinner.

Ingredients (Serves 4)

2 courgettes, chopped

2 red peppers, deseeded and chopped

4 large tomatoes, halved

2 carrots, chopped

1 red onion, quartered

2 garlic cloves, unpeeled

Low-calorie cooking spray

1 tsp smoked paprika

½ tsp cumin

1 tsp dried oregano

1 litre vegetable stock (made with 2 low-sodium stock cubes)

100g dried red lentils (rinsed)

Salt and pepper to taste

Optional: fresh basil or parsley to garnish

Method

1. Roast the vegetables

Preheat your oven to 200°C (fan 180°C). Place the courgettes, peppers, tomatoes, carrots, onion and garlic cloves on a baking tray. Spray with low-calorie cooking spray, sprinkle with smoked paprika, cumin and oregano. Season with salt and pepper. Roast for 30 to 35 minutes until caramelised and soft.

2. Prepare the base

Once roasted, squeeze the garlic from its skin and discard the peels. Transfer all the roasted vegetables and garlic into a large pot.

3. Add lentils and stock

Pour in the vegetable stock and add the rinsed lentils. Bring to a boil, then reduce the heat and simmer for 20 to 25 minutes until the lentils are soft.

4. Blend and season

Use a hand blender to blend until smooth, or leave slightly chunky if you prefer texture. Taste and adjust seasoning

5. Serve

Garnish with fresh herbs and enjoy with a Healthy Extra B wholemeal roll or crispbread on the side.

Great for: Batch cooking, freezer meals, lunch prep

Tips and Variations

• Add a pinch of chilli flakes for extra warmth

• Stir through a spoon of fat-free fromage frais before serving for a creamy texture

• Swap lentils for a can of butter beans or chickpeas (also Free Foods) for variation

What I loved about this meal was it felt hearty yet light, making it ideal for the seasonal shift. Its full of Speed Foods which help boost weight loss, and it is incredibly filling thanks to the fibre in lentils and vegetables. Suitable for batch cooking too 👌

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Authentic Moroccan Slimming World Curry

I love a good slimming world curry as much as the next person. And on a Sunday evening, a syn free curry is the best option for me as I've used the rest of my syns on wine.

I recently went down the wrong aisle in a local supermarket and found myself buying this Tagine. I knew it looked cool, but wasn't really sure where to start with ideas for slow cooking. Slow cooking is popular with slimming world followers - Tagines not so much. However they are cheaper at about €25/£20 - and are similar to slow cookers in that there is little fuss, you don't need to use a ton of pots and pans. you can cook your meal over a number of hours and with the lid on, the moisture is retained, the flavours are teased out and the meat is delectably tender. 

The below recipe was inspired by a jamie oliver version, I've converted it to be a syn free slimming world curry recipe. Perfect to try out on a lazy sunday :)

Ingredients

• 1lb diced lamb (beef or chicken can also be used)
• Small tin of chickpeas
• 1/2 small butternut squash, diced
• 1 onion
• Frylight Spray
• Tin of chopped tomatoes
• 1 cup of vegetable stock
• Fresh coriander

For the spice Mix:

• 1 tablespoon chopped ginger
• 1 tablespoon ras al hanout spice mix
• 1 teaspoon ground cinnamon
• 1/2 teaspoon sweet paprika
• Sea Salt and Black Pepper

Method:

1. In a bowl, mix the spice mix ingredients.
2. Add the lamb to the spice mix and massage using your hands - ensure the meat is well coated.
3. Cover with cling film and pop it in the fridge for a few hours (or overnight if you have the time to spare.)
4. Spray a pan with frylight and brown the lamb on a medium heat for 5 minutes.
5. Add the onions and fresh coriander and cook for a further 5 minutes.
6. Tip in the chickpeas, chopped tomato and half the stock
7. Bring to the boil and then take off the pan. At this point, transfer from the pan to the slow cooker or tagine. If using the slow cooker, cook on low for 90 mins. If using a tagine, cook in the oven for 90 mins on 160 degrees. 
8. After 90 minutes, add the butternut squash and cook for a further 90 minutes. 

Garnish with flaked almonds if desired (25g for healthy B). This is a hearty dish, but goes well with crusty brown bread, slimming world wedges or couscous.