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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Speed Soup (with a spicy twist)

Speed soup is one of the secret weapons of slimming world veterans. There is no huge secret to making it, it is simply a matter of adding a load of your favourite speed foods into a standard soup mix. Personally, I like a spicy kick and so my ingredients include a little ginger and chilli. This increases its healing properties and, in my daft little head convinces me that it helps the fat melt off!

2 Servings

Prep Time: 10
Cook Time: 25 Min
Ready In: 35 Min

Ingredients

• Frylight
• 3 cloves of garlic, crushed
• 1 large onion, sliced
• 1 tin of mixed beans
• Tin of chopped tomatoes
• 500mls vegetable stock
• 1/2 inch root ginger, sliced
• 1 tbsp Chilli flakes
• 1 large carrot
• 2 leeks, sliced
• 1/2 turnip, chopped
• Salt and pepper to taste

Directions

1. Spray a large frying pan with frylight, and saute the onions, garlic, turnip, leeks and carrot for about 3-5 minutes on a medium heat until softenend.
2. Add the tin of chopped tomatoes to the pan and lower the heat.
3. Drain the mixed beans before adding to the pan. Allow 3 more minutes to simmer
4. Transfer the contents of the frying pan to a saucepan, add the stock, ginger and chilli flakes. Bring to boil and then allow to simmer for 10 mins
5. Add salt and pepper to taste, and serve!

Bonus tips:

• Blitzin a blender for a smoother soup
• This will keep for up to a week in the fridge, or a month in the freezer
• To turn this into a more substantial meal, why not add some pasta or potatoes to the final boil.