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 👌

Miso Chicken and Vegetable Noodle Soup

Serves: 2
Ready in: 30 minutes
Syns: 0 (when using Free Food ingredients and checking your miso paste)


Ingredients:

  • 2 chicken breasts, thinly sliced

  • 2 garlic cloves, minced

  • 1 tsp fresh ginger, grated

  • 1 litre chicken stock (using a stock cube is fine)

  • 1 tbsp white miso paste (most are syn-free in small amounts, but double check your brand)

  • 1 tbsp low-sodium soy sauce

  • 1 tsp rice vinegar or white wine vinegar

  • 1 carrot, peeled into ribbons

  • 3 Broccoli stalks

  • 1 pepper, sliced into thin strips

  • 2 nests dried wholewheat noodles or rice noodles (check they’re syn-free)

  • 1 spring onion, chopped

  • Coriander or chilli flakes for garnish (optional)

  • Low-calorie cooking spray

Method:

  1. Spray a large pan with cooking spray and gently cook the garlic and ginger for 1 to 2 minutes, just until fragrant.

  2. Add the chicken and cook for 5 minutes or so, until it starts to colour.

  3. Stir in the chicken stock, soy sauce, vinegar and miso paste. Make sure the miso dissolves properly.

  4. Let it simmer for 10 minutes, then add the noodles, carrots, and pepper

  5. Cook everything together for another 5 minutes, or until the noodles are soft and the veg is just tender.

  6. Taste and adjust seasoning if needed. Serve hot, topped with spring onions and a little coriander or chilli if you like a kick.

Notes:

  • This soup is ideal if you’re looking for something filling but still totally on plan.

  • If you’re veggie, you can swap the chicken for firm tofu (just remember to check syns if using marinated versions).

  • One of those quick and handy dinners that feels way more comforting than the effort it takes. Perfect for chilly evenings or when you just need something warm and savoury.