Category Archives: Soups

“The” Soup….


It’s not a great secret  but it’s a good base to use and can have all sorts of other things added. I like to put pasta in because it bulks it up but you have to remember to count that either as a healthy extra, a syn or leave it out if you want to use it on red days and not use it as any of the above. It’s not syn free but it makes so many portions the syns are negligible from the stock.


  • Carrots
  • Pumpkin
  • Chicken / Vegetable stock (I put in about 4 cups = 2 stock cubes or a litre of a made up stock)
  • Pasta
  • Worcestershire Sauce
  • Kale


  • Scrub the carrots and slice, peel the pumpkin and chop in to about 1/2 inch cubes. Then put them in with the stock. The enough water to cover the veg.
  • Once the carrots and pumpkin are soft I blitz them (I have a hand blender I use) so that most of the veg is blended but leaving a few bits to chew on .
  • Add a slug of Worcestershire Sauce
  • Salt and pepper
  • Add the pasta at this stage if you want to …I don’t have an amount just some Smile
  • Once the pasta is almost cooked add the kale and cook until that is just cooked.

This is the base I use and to that I add different herbs or spices depending on what I want to do. I love it with Ras Al Hanut (Moroccan flavours) but it’s down to what you want to put with it and what your preferences is with herbs and spices…it’s nice too with Sweet chilli Sauce added….you just have to work out if you add something what the syn value is if any.


Carrot and Coriander Soup


On my I LOVE this soup….

Spray of oil but mix with a bit of water to “dry fry”.
1 onion, chopped
450g/1lb carrots, washed and sliced
1 clove garlic, crushed
5ml/1 tsp ground coriander (you can add more if you want…I like more Smile with tongue out
1.2 ltr/2 pints vegetable stock (cube=1)
3 Tbsp chopped fresh coriander
squeeze of lemon juice
freshly grated nutmeg to taste
salt and freshly ground black pepper

1. Heat the oil and water in a large pan, add the onions, carrots and garlic, sauté / dry fry for 4mins, until they are beginning to soften but not colour. Stir in the ground coriander and plenty of seasoning and cook for 1min.
2. Add the stock and bring to the boil, cover and simmer for 20mins or until the carrots are really tender. Stir in the fresh coriander.
3. Whizz the soup with a stick blender or transfer to a food processor. Add the lemon juice and nutmeg to taste and adjust the seasoning as necessary. Reheat until just hot but not boiling and serve.

The only thing you can’t do is give it a swirl of cream…unless you want to use some syns (because you could)…

Butternut Squash Soup…

I love this soup…the last time I did SW I lost loads of weight every time I ate Butternut Squash (needless to say I ate a lot of it…. full stop!!).
  • Low calorie cooking spray
  • 1 onion, peeled and diced
  • 1 medium butternut squash, peeled, deseeded and cut into wedges.
  • 1 small potato, peeled and quartered
  • 2 garlic cloves, peeled and crushed
  • Salt and freshly ground black pepper
  • Vegetable stock (about a litre) 
  • Nutmeg (optional)



  1. Spray a large pan with low calorie cooking spray and place over a low heat, add the onion and cook for 1-2 minutes.
  2. Add the butternut squash and potato and cook for 2 minutes over a medium heat. Add the garlic and season to taste. Pour in the stock and simmer for 25 minutes.
  3. Using a hand-blender or food processor, blend until smooth.-

Lentil and Bean Soup


I really like Jamie Oliver as a cook so when I can I make recipes created by him….on Slimming World they need a bit of adapting but I reckon they still taste great…..and it is all about taste….I cannot go through life eating bland and boring food…actually it’s not just a case of I cannot …I will not!

I have used the bacon to allow for 1x HEB so I can eat the whole lot in one day if I want to )on a green day) and it stays syn free……of course if you wanted to add a bit more bacon that would be fine because then you can either count it as another HE or syn it. I add other beans to it too….pinto beans etc …all bulk out the soup.

  • 85g Lean bacon (all fat removed), chopped – optional leave it out and it’s completely syn free on a green day but not on a red day because of the beans and lentils.

  • 2 red onions, peeled and chopped

  • 2 carrots, scrubbed and chopped

  • 3 sticks celery, trimmed and chopped

  • 2 cloves garlic, peeled and sliced

  • a few sprigs fresh flat-leaf parsley, chopped

  • ½ teaspoon dried thyme

  • ½ dried chilli, crumbled

  • 200 g dried lentils, a mixture of green and red

  • 1 organic vegetable stock cube, optional

  • 410 g tinned cannellini beans, drained


Place a large saucepan (with a lid) on a medium heat. Add a lug of olive oil and the bacon. Fry slowly until the bacon has started to release all its tasty fat and goes crispy, then add the dried thyme, dried chilli, onion, carrot, celery and garlic.
Cook gently with the lid on for about 15 minutes, until all the vegetables are soft, then add the lentils and 1 litre water or vegetable stock. Bring to the boil and simmer until the lentils are soft. (Check the packet instructions as different types of lentils vary in cooking time. If you’re mixing your lentils, cook for the longest amount of time to make sure they are all cooked properly).
Add the tin of cannellini beans and, if the soup’s a little thick, some more water. Bring back to the boil and simmer for another 10 minutes, then taste and season with sea salt and freshly ground black pepper.

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