Courgette and tomato soup

This soup is very quick to make yet looks really impressive served with swirls of creamy-tasting yogurt.

Serves 4

Preperation time - 20 Minutes

Cooking time - 12 minutes

Syn free

Ingredients:-

1 Large onion, peeled

4 Courgettes

1 Litre/ 1 3/4 pints chicken stock made from bovril

4 tbsp chopped mint leaves

to serve-

100g/4oz very low fat natural yogurt

Salt and freshly ground black pepper

Method:-

Finely chop the onion and place in a saucepan. Coarsely grate the courgettes and add to the onion. Stir in the stock and bring the mixture to the boil. Cover, reduce the heat and cook gently for 6-8 minutes.

Transfer half the mixture to a food processor with the mint leaves and blend until smooth. Return the blended mixture to the saucepan with the remaining soup and stir to mix well.

To serve, heat the soup until hot, remove from the heat and stir in the yogurt. Season well and ladle into warmed bowls.

Cauliflower & Horseradish soup

(Serves 4)

Green Day

Ingredients:-

Fry light for spraying
1 onion, chopped
568ml/1pt stock made with Vecon or Bovril
1/2 head medium cauliflower, chopped
1 level tsp horseradish sauce
salt & pepper black pepper
4 tsp freshly chopped parsley

Method:-

Spray a non-stick saucepan with Fry Light. Brown the onion, add the stock and cauliflower and simmer for 30-40 minutes. Transfer the soup into a blender and puree.

Return to the saucepan and heat through stirring in the horseradish and seasoning to taste. Pour into bowls and sprinkle with the chopped parsley before serving.

Broccoli and Cauliflower Soup

2 Syns

Ingredients:-

Broccoli
Cauliflower
Onions
Garlic
2 Oxo cubes (1 Syn each)

Method:-

Cook the onions and garlic in the Slimming World way

Add the broccoli and cauliflower and almost cover with water. Add the Oxos

Cook until the stalks are soft

Liquidise with a blender

Season and eat

Italian chicken and tomato soup

a few garlic cloves to taste

1 onion finely chooped,

2 carrots grated,

2 rashers of bacon(all fat removed)

2 large skinless and bonless chicken fillets(cut in to strips)

400g chicken stock

600g tin chopped tomatos

1tbsn of rosemary(optional)

1 zest and juice ov a lemon,

salt and freshly ground pepper...

and parsley to garnish ( optional)

put the onion,carrot and bacon in pan cook for 2/3 mins then add the rest bring to boil then simmer for 15 mins...

Chunky Italian Veg Soup

Serves 4

Chop following into small peices

2 carrots,

1 onion

2 celery sticks

200g turnip or swede

Put in saucepan with 2 x tins of toms chopped, 1 crushed garlic clove, 1tbsp tom puree and 1/2 tsp dried italian herbs (I use more than this). pour in 1.5 pints hot veg stock and simmer until vegetables are soft. season and serve

Sweetcorn Soup

 Serves 6 

1 Syns if you use cornflour but i dont and its ok

2pints veg stock made with 2 cubes

418g canned creamed sweetcorn (i just use normal kernals)

2 tbsp cornflour

4 spring onions

2 eggs beaten

bring stock to boil in large saucepan and stir in sweetcorn

in a small dish mix cornflour with 2tbsp cold water to make paste (you dont have to add this) Add to stock, stir until thickened and then simmer gently for 2 mins. add half of the spring onions

take soup off boil and slowly pour in beaten eggs into soup in a thin stream stirring gently. they will cook as you pour them in and look like thin ribbons (or chicken)

Put soup in bowls and serve, topped with remaining spring onions.

You can freeze this soup BUT before you add egg. I dont save this soup to rewarm the next day or later either! but its so yummy theres not normally much left!!

Easy Tomato Soup ♥

2 cans tinned tomatoes

1 can Baked Beans

1 small can carrots

2 small or 1 large pickled onion

Sweetener to taste

Pint of veg stock 

Blend them all together until smooth and then simmer to warm through. Tastes 

just like Heinz tomato soup.

Pea and ham Soup

 Version one

packet of dried peas

2 onions carrots

1/2 packet red lentils

1 ham shank (trimmed of fat)

boil the shank for about an hour cool and trim of fat, cut into small pieces. chop and slice the carrots and dice the onions. put the pre soaked peas (as done by packet instructions) and all the other ingredients into a large pan add about 2 and a half pints of water to cover all your ingredients and simmer for about and hour and 15 minutes or until thickened enough to your taste. 

Version two

the liquor from your ham you boiled and roasted the day before (plus some leftover bits of ham)

One packet of frozen mushy peas

cook and blend basically

season to taste!

Red pepper soup with potato skins

ingredients

4 baking potatoes

6 red peppers

12 plum tomatoes

4 garlic cloves

2 tbsp soy sauce

salt and freshly ground black pepper

fresh parsley to garnish

method

1. Preheat the oven to 200°C/400°F/Gas Mark 6. Prick each potato several times and place on a baking sheet. Bake for 1 hour until tender when squeezed. Set aside until cool enough to handle.

2. Meanwhile, halve and deseed the peppers, place on a separate baking sheet and roast for 10 minutes. Halve the tomatoes, add to the peppers with the whole garlic cloves and roast for a further 40 minutes.

3. Remove the skin from the peppers, place in a food processor with the tomatoes, ½ pint/284ml water, soy sauce and seasoning to taste. Gently pop open each garlic clove by squeezing and add the garlic puree. Blend until smooth then place in saucepan.

4. Cut the potatoes into quarters lengthways and remove some of the flesh, leaving a thin layer of skin and potato. Return to the oven, potato side up, for 20 minutes or until crispy.

5. Warm the soup through. Serve garnished with parsley, with the crispy skins for dipping.

Tip: Instead of wasting the scooped out potato flesh, use it to make potato cakes. Simply add fresh herbs, shape into cakes and fry in a little Fry Light until golden and cooked through.

Carrot and apple Soup

Fry light1 tsp curry powder

1/2 tsp ginger powder

1 1/4lbs chopped carrots

1 large onion, chopped

1 large cooking apple, peeled, cored and chopped

3 cups of stock, eg chicken stock

salt and pepper to taste

dollop of natural yoghurt, creme fraiche or sour cream to serve

fry lightand fry off the curry powder and ginger to release the flavours

Add all the chopped up veggies and cook on lowest heat with a lid on for 15 to 20 minutes, to soften them up.  (I added some of the stock as well at this point)

add half the stock and then blend (with a stick blender or in a liquidiser)

add the rest of the stock to get the soup back to a consistency that you like and bring back up to the boil.

Serve with a splodge of yoghurt/cream/whatever fat free of course =0)

Roast Red Pepper Soup

Ingredients

2 red peppers, halved

1 yellow pepper, halved

1 onion, thickly sliced

1 ¼ pt water

1 tbsp boulion

1 garlic clove, peeled and crushed

¼ cayenne pepper

pinch of chilli powder

salt and ground black pepper

4 tbsp very low fat natural yoghurt

sprigs of basil to garnish

Method

Grill the peppers until the skins are blackened and charred.  Remove from the grill and put them in a polythene bag for 5 minutes.  Peel of the skins, then deseed and chop.

Meanwhile, grill the onion slices under the hot grill until they are brown on both sides, then chop roughly.

Bring the water to the boil, add the bolion and stir until dissolved.  Put the chopped peppers in a saucepan with half of the stock, the garlic, cayenne pepper and chilli powder.  Bring to the boil, then cover and simmer for 15 minutes.

Remove the pan from heat, season to taste with salt and pepper and set aside to cool for 10 minutes.

Blend the soup in a food processor for about 15-20 seconds.  Return to the saucepan with the rest of the stock and heat gently.  Serve hot, with a swirl of yoghurt and garnished with a sprig of basil.

Leeks and potato soup

Ingredients

Fry light

750g leeks, trimmed and sliced

1 clove garlic, crushed

750g floury potatoes, diced

2 chicken or vegetable stock cubes made up with 900ml boiling water

2 tablespoons freshly chopped parsley

Method

Fry light the pan, add the leeks and garlic and cook over a moderate heat for 5-6 minutes until softened but not brown.

Add the potatoes and stock bring to the boil and simmer for 20-30 minutes until the potatoes are tender.

Add most of the parsley and seasoning to taste.

  

Sprinkle the top with remaining parsley to serve

Bacon and Lentil Soup

For about 6 portions I use about

 four rashers of bacon,

an onion,

 2 carrots stick of celery.

 whizz all of these in the food processor until they are "grated" looking

then fry them all in a tiny little bit of fry light in a  large pan, until they are starting to soften and go translucent.

Then add a cup of red lentils, a

nd about two and a half pints of stock

a bay leaf,

some white pepper pinch of mixed herbs (only a tiny pinch).

cook it for about an hour or so until it is all thick and lovely

don't blend it because blitzing the stuff first means that it has a nice consistency 

Spicy Lentil Soup

Ingredients

One tin of tomatoes

2 peppers

2 onions

a pint of vegetable stock

about 50g of lentils

tsp of chilli powder

Method

You may need to adjust quantities as I'm a 'shove it in a pan' kind of cook.

Serves 4

Spicy Butternut Squash Soup

1.25kg (2.5 lbs) butternut squash

1 large onion

3 tbsp oil

2 garlic cloves

1 x 400g can chickpeas

1 dried red chilli

2 x 400g cans tomatoes

1 dried red chilli

1.2 litres (2pints) vegetable stock

1tsp ground cumin

1tsp ground coriander

salt and pepper

Method

Peel the squash, scrape out the seeds and chop into 2cm pieces.

Chop the onion and garlic and saute in hot oil for 5 minutes.

Add the squash and saute for a further 5 minutes, stirring frequently. Finely chop the chilli and add to the squash mixture along with the cumin and coriander and cook for a further 2 minutes.

Stir in the stock, chopped tomatoes and drained chickpeas. Season with salt and pepper. Bring to the boil, cover and simmer for 35 minutes until the squash is tender.

blend until smooth.

Butternut Squash Soup

1 onion peeled and diced

1 medium butternut squash

1 small potato, quartered

2 garlic cloves

Salt and Pepper

900 ml veg stock

Handful of yellow split peas/red lentils

Method

Chop vegetables

Spray pan with low calorie cooking spray and add onion and cook for 1 – 2 mins

Add squash and potato and cook on medium for 2 mins and add garlic

Pour in stock and split peas/red lentils and simmer for 25 mins and cook until vegetable are tender.  (if using split peas, soak overnight)

Blend and re-heat gently and serve

Sweet Potato and Parsnip Soup

Low fat cooking spray

1 large leek sliced

2 celery sticks chopped

450g/1lb sweet potatoes, peeled and diced

225g/8oz parsnips, peeled and diced

900ml/1 ½ pints vegetable stock

Salt and pepper

Method

Heat oil in a large pan and add all vegetables, cook for about 5 mins (stir regularly)

Stir in stock and bring to boil, then simmer for 25 mins until vegetables are tender

Season to taste

Blend and then re-heat gently

Carrot and chilli soup

Carrot and chilli soup

one large onion

two sticks of celery

one red chilli

two bags of carrot sticks/about 2lb of carrots

one low salt vegi stock cube

fry off the onion /celery/chilli including seeds in fry light

when soft add the carrots and enough water to cover

boil till soft and blitz!

this has lasted me for seven lunches its yummy!

i used the bags of carrot sticks as they were cheap

Butternut squash and leek soup

Butternut squash and leek soup

1 whole garlic head 

Fry light

6 cups thinly sliced leek (about 4 large) 

4 cups (3/4-inch) cubed peeled butternut squash (about 1 medium) 

2 cups water 

2 cups fat-free, chicken stock 

1/2 teaspoon salt 

1/2 teaspoon freshly ground black pepper 

Preparation

Preheat oven to 350°. 

Remove white papery skin from garlic head (do not peel or separate the cloves). 

Wrap head in foil. Bake at 350° for 1 hour; cool 10 minutes. Separate cloves; 

squeeze to extract garlic pulp. Discard skins. 

Heat oil in a large saucepan over medium-high heat. Add leek; sauté 5 minutes or 

until tender. Stir in garlic, squash, 2 cups water, stock, salt, and black pepper;

 bring to a boil. Reduce heat, and simmer 10 minutes or until squash is tender

. Place half of squash mixture in a blender. Remove center piece of blender lid (to 

allow steam to escape); secure blender lid on blender. Place a clean towel over the 

opening in the blender lid (to avoid splatters). Blend until smooth. Pour pureed 

soup into a bowl. Repeat procedure with remaining squash mixture.