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 👌