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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Healthy IKEA style meatballs (updated for 2025)

Ikea meatballs are infamous, and many of us can’t resist a pit stop at the canteen mid-shop. But traditional versions are packed with cream and butter, making them high in calories and syns. This lighter take keeps all the comforting flavour, while making smart swaps to keep it on plan.

This recipe serves 4 people, and any leftovers freeze beautifully — meatballs in sauce will keep really well for a quick midweek dinner.

Ingredients

For the Meatballs:

• 500g lean 5% fat beef mince

• 250g lean 5% fat pork or turkey mince

• 2 garlic cloves, minced

• 1 egg

• 3 tbsp semi-skimmed milk (0.5 syns total)

• 100g wholemeal breadcrumbs (approx. 6 syns total)

• 2 tsp onion powder

• 1 tsp ground allspice

• Salt and black pepper to taste

Total syns for meatballs: 6.5 syns / 4 servings = approx. 1.5 syns per portion

For the Creamy Sauce:

• 1 onion, finely diced

• 800ml beef stock (made from a low-syn or syn-free stock cube)

• 2 tbsp fat-free quark or fat-free fromage frais

• 1 tsp Dijon mustard (0.5 syns total)

• Fresh parsley, chopped

Optional (adds richness, but adds syns):

• 50g butter (10 syns total)

• 50g plain flour (8 syns total)

If using butter & flour, add 18.5 syns to the full dish, or approx. 4.5 syns per portion.
If skipping them and thickening with cornflour or reducing the stock, you can keep the sauce syn-free.

Method

1. Mix the meatballs:
   In a large bowl, combine the beef and pork (or turkey) mince. Add the garlic, egg, milk, breadcrumbs, onion powder, allspice, salt, and pepper. Mix everything together by hand until fully combined. Shape into small meatballs.

2. Chill:
   Place the meatballs on a tray and chill in the fridge for at least 1 hour — this helps them hold their shape while cooking.

3. Make the sauce:
   In a non-stick saucepan, soften the diced onion over a low heat using a few sprays of low-calorie cooking spray (or butter, if using).
   If using butter and flour: add both, stirring to make a roux and cook for 2 minutes.
   Gradually stir in the beef stock, whisking continuously until thick and glossy.
   Stir in the quark and Dijon mustard. Keep on a low heat while you cook the meatballs.

4. Cook the meatballs:
   Heat a large frying pan with low-calorie spray (or 1 tsp of the optional butter). Brown the meatballs in batches, turning gently to colour all sides.

5. Finish in sauce:
   Once browned, add the meatballs to the sauce and let them simmer for another 10–15 minutes until fully cooked through. Stir in chopped parsley.

Serving Ideas

• Syn-Free Mashed Potato – creamy mash made with potatoes and a splash of skimmed milk or quark.

• Lingonberry Jam (Optional): Ikea-style! Around 1 tsp is typically 0.5–1 syn.

• Speed Veg: Steamed green beans, carrots, or shredded cabbage pair really nicely.