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Post by chocko1 on Nov 6, 2015 23:02:51 GMT
SPICY PARSNIP SOUP - Serves 4
Syn Free
1 tsp. coriander seeds
1 tsp. cumin seeds
Half tsp. ground turmeric
Half tsp. mustard seeds
1 large onion, finely chopped
2 cloves of garlic, crushed
675g parsnips, diced
2 plum tomatoes, quartered
1.2 litres vegetable stock
1 tbsp. lemon juice
Heat the oven to 200C/Gas 7.
Mix the spices together in a large bowl. Add the vegetables and mix well.
Spray a baking tray thoroughly with Frylight. Spread the veg over the tray and spray thoroughly with Frylight.
Roast for 40-45 minutes or until tender. Re-spray during cooking, if necessary.
Put into a food processor, with half the stock and whizz until smooth.
Pour into a pan, along with the remaining stock. Season, then heat through until just simmering.
Stir through the lemon juice and serve.
Great with crispy bacon pieces scattered over.
If I have Syns to spare, I tend to use olive oil in place of Frylight, as the veg roasts better with this. This isn't crazily spicy. I'm not into very spicy food and I love it!
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Post by chocko1 on Nov 8, 2015 13:03:01 GMT
EASY LEEK AND POTATO SOUP - Serves 4
Approx. 1 Syn per serving, if using butter
10g butter - 3.5 Syns
1 large leek, washed and chopped
4 medium potatoes, peeled and diced
900ml vegetable or chicken stock
Heat the butter slowly in a large pan until melted.
Add the chopped leeks and cook for 5 minutes.
Add the diced potato and cover, cooking slowly for a further 5-10 minutes, stirring occasionally.
Pour in the stock and bring to the boil. Simmer for 10-15 minutes.
Mash with a potato masher for a chunky soup or blend with a hand blender/food processor, if you want a creamed consistency.
Season to taste.
If you want to, you could add a spoonful of single cream (Synned) or FF fromage frais to each bowl before serving.
Also good with a little curry powder in, if you prefer a spicy soup.
You could also add in some coriander or basil and swap one of the potatoes for a parsnip, maybe.
This recipe is by a lady known as imoginv and features on the allrecipes site.
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Post by chocko1 on Nov 9, 2015 18:12:52 GMT
SPICY CHICKPEA SOUP - Serves 4
Syn Free
100g dried chickpeas, soaked overnight, rinsed and drained
1 carrot, peeled and diced
1 stick of celery, sliced
1 onion, finely chopped
1 clove of garlic, crushed
1 red pepper, deseeded and diced
2 tsp. garam masala
1 tsp. chilli powder
1 tsp. grated root ginger
825ml vegetable stock
Bring the chickpeas to the boil in plenty of unsalted water. Boil rapidly for 10 minutes. Drain.
Place in a non-stick pan with the vegetables and cook gently for a few minutes.
Stir in the spices and ginger and, lastly, add the stock. Season with salt and black pepper.
Bring to the boil, cover and simmer for 35-40 minutes or until the chickpeas are cooked and tender.
Either have the soup as it is or blend it (or some of it) to the desired consistency.
This recipe is from the Vegetarian Society.
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Post by chocko1 on Nov 9, 2015 18:14:28 GMT
CARROT AND CORIANDER SOUP - Serves 3
2 Syns per serving
1 tbsp. olive oil - 6 Syns
450g carrots, chopped
1 onion, chopped
1 stick of celery, chopped and stringy bits removed
1 medium potato, peeled and chopped
1 tsp. ground coriander
1.2 litres vegetable stock
1 large handful of fresh coriander, chopped
Heat the oil in a pan and add the onion, fry for 5 minutes until softened.
Add the potato, celery and ground coriander and cook for 2 minutes.
Add the carrots and the stock, bring to the boil, then reduce to a simmer. Cover and cook for 20-30 minutes until the carrots are tender.
Add the fresh coriander. Blend until smooth, adding seasoning, if necessary.
This recipe is from the Laurel Loves blog.
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Post by chocko1 on Nov 9, 2015 18:15:47 GMT
SPICY CARROT SOUP - Serves 6
1 Syn per serving, if using oil, instead of Frylight
1 tbsp. sunflower oil - 6 Syns (or use Frylight)
1 large onion, finely chopped
2 cloves of garlic, crushed
2 large carrots, cut into chunks
500g floury potatoes, peeled and cut into chunks
1 tbsp. hot curry powder
1 litre vegetable stock
Heat the oil in a large pan and cook the onion and garlic, until softened.
Add all the remaining ingredients and season with black pepper.
Bring to the boil, then simmer for 20-25 minutes, or until the veg is tender.
Remove the pan from the heat, then blend until smooth.
Good served with chopped, fresh coriander sprinkled over and with a chunk of HEX crusty bread.
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Post by chocko1 on Nov 9, 2015 18:17:14 GMT
SPICY ROOT AND LENTIL SOUP - Serves 8
Syn Free
1 onion, finely chopped
2 cloves of garlic, crushed
1 small red chilli, deseeded and chopped very finely
700g sweet potatoes, peeled and chopped into small chunks
4 carrots, peeled and chopped into small chunks
2 parsnips, peeled and chopped into small chunks
2 tbsp. curry powder, or to taste
100g red lentils, soaked in water for, at least, 30 minutes. Drained and rinsed.
1 litre of vegetable stock
A bunch of fresh coriander, chopped
Spray a large, non-stick pan well with Frylight and cook the onion, chilli and garlic, until softened. Quicker with a lid on.
Add the sweet potato chunks, along with the carrots and parsnips and cook for a further 10 minutes, adding a splash of water, if they start to stick.
Mix the curry powder into the stock and add to the pan, along with the lentils.
Bring to the boil, then reduce to a simmer and cook for 15-20 minutes, until everything is tender.
Stir in some of the chopped coriander, reserving some for garnish.
Blend until smooth and season to taste.
Serve with the chopped coriander sprinkled on top and a swirl of FF yoghurt as well, if liked.
This is based on a recipe by The Wallflower Girl.
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Post by chocko1 on Nov 9, 2015 18:18:46 GMT
SPICY SWEET POTATO SOUP - Serves 4
Syn Free
600g sweet potato, peeled and chopped
1 onion, finely chopped
2 carrots, chopped
2 tsp. ground coriander
1 tsp. ground cumin
Pinch of chilli flakes
150g red lentils, rinsed
900ml reduced-salt vegetable stock
Pre-heat the oven to 220C/Gas 7.
Put the rinsed and dried sweet potato chunks onto a baking tray, spray with Frylight and bake for 15-20 minutes. Remove but leave the oven on.
Meanwhile, spray a large, non-stick pan well with Frylight.
Cook the onion and carrots for about 7 minutes, then add the spices and chilli flakes. Cook for another minute.
Add the cooked potato chunks to the pan, along with the lentils and stock. Bring to the boil, then simmer for 20 minutes.
Allow to cool slightly, then blend until smooth, before returning to the pan to re-heat.
If you like, when blending the soup at the end of cooking, you can also add in 100g extra-light soft cheese, for a bit of creaminess. Obviously, either Syn it or count it as part HEX's. 75g Philadelphia Light = 1 x HEX, as a guide.
You could also make this soup using pumpkin, BNS, parsnips, etc.
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Post by chocko1 on Nov 9, 2015 18:19:58 GMT
PASTA AND BEAN SOUP - Serves 4
Syn Free
1 medium onion, finely chopped
1 large carrot, finely chopped
1 medium potato, finely diced
400g can cnopped tomatoes
1 vegetable stock cube
400g can cannellini beans, drained
100g dried macaroni
Spray a large, non-stick pan well with Frylight and cook the vegetables for about 10 minutes, stirring occasionally. Beter with a lid on.
Dissolve the stock cube in 700ml of boiling water.
Add the chopped tomatoes and stock to the vegetables.
Bring to a simmer and cook for 10 minutes.
Stir in the pasta and cook for 10 minutes, stirring occasionally.
Finally, add the beans and heat through.
Lovely with a tablespoon of pesto stirred through and some finely grated Parmesan sprinkled over.
Red pesto - 1 level tbsp. = 2.5 Syns
Green pesto - 1 level tbsp. = 3 Syns
30g Parmesan = 1 x HEX
This is based on a Booths recipe.
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Post by chocko1 on Nov 9, 2015 18:22:01 GMT
ROASTED CARROT, CHICKPEA AND GARLIC SOUP - Serves 4
1.5 Syns per serving
300g carrots, washed and thickly sliced
400g can chickpeas, drained and rinsed
4 fat cloves of garlic
1 tbsp vegetable or sunflower oil - 6 Syns. The recipe suggests 2 tbsp. but, I kept stirring the mixture round, from time to time and 1 tbsp. seemed ok.
150g onion, finely sliced
Half tsp. ground cumin
A pinch of dried chilli flakes
800ml vegetable stock, made from half a veg stock cube
Pre-heat the oven to 180C/Gas 4.
Wash the carrots, snip the ends off and slice thickly, tossing them into a roasting tin.
Add the drained and rinsed chickpeas to the tin.
Add the whole cloves of garlic to the tin.
Pour over the oil and mix it all around. Pop in the oven for 20 minutes.
Meanwhile, peel and thinly slice the onion and set to one side.
When the 20 minutes is up, remove the tray from the oven, scatter the onion over, and the cumin and chilli flakes, and give it another stir around.
Cook for a further 20 minutes or until the veg is soft.
Remove the cloves of garlic from the tin and tip the rest of the ingredients into a blender or processor, keeping some chickpeas back for garnish, if you like.
Squeeze in the soft garlic, but don't put the skins in.
Add the stock and blend until smooth.
Remove from the blender and reheat. Season to taste. Serve in warmed bowls, garnished with the reserved chickpeas.
If only using 1 tbsp. of oil, don't forget to stir the veg around from time to time.
This recipe is based on one from A Girl Called Jack.
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Post by chocko1 on Nov 9, 2015 18:25:43 GMT
VEGETABLE AND LENTIL SOUP - Serves 4
Syn Free
1 onion, finely chopped
2 tsp. mild curry powder
200g dried red lentils, rinsed
2 vegetable stock cubes, crumbled
400g can chopped tomatoes
2 potatoes, peeled and chopped
2 carrots, chopped
150g frozen peas
Spray a non-stick pan well with Frylight and cook the onion until soft.
Stir in the curry powder and cook for 1 minute.
Add the lentils, stock cubes, 1.25 litres boiling water, tomatoes, potatoes and carrots.
Cook, covered, for 20 minutes or until the vegetables and lentils are tender.
Add the peas and cook for 5 minutes or until heated through. Season to taste.
Serve with HEX crusty bread.
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Post by chocko1 on Nov 9, 2015 18:27:15 GMT
BNS & RED PEPPER SOUP
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1 bns,
4 red peppers
handful of chopped onion
a little salt
4 chicken oxo.
1 litre boiling water.
Deseed & cut up bns & peppers, pour in stock boil till soft, Blitz.
I was surprised how lovely it tasted. Another good one Kathy
A Nanny Doreen recipe!
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Post by chocko1 on Nov 9, 2015 18:28:30 GMT
BUTTERNUT SQUASH AND SMOKED BACON SOUP - Serves 4
1.5 Syns per serving
1 medium BNS, approx. 750g
1 large onion, finely chopped
2 cloves of garlic, crushed
200g smoked bacon, all visible fat removed, chopped
1 tbsp. extra virgin olive oil - 6 Syns
1 red chilli, deseeded and finely chopped (optional)
1 litre hot chicken or veg stock
1 tbsp. fresh thyme, finely chopped
4 tbsp. FF Greek yoghurt
Peel the BNS, slice in half, remove the seeds and all the stringy bits. Chop into smallish chunks.
Grill the bacon until lightly crisp, then snip into pieces with some kitchen scissors.
Add the oil to a large, non-stick pan and fry the onion over a low heat until soft. If you cover with a lid it will speed things up.
Add the garlic, chilli (if using), thyme and BNS and cook for 3 minutes.
Pour in the hot stock and simmer until the BNS is soft.
Blend until smooth, return to the pan, add three quarters of the bacon and re-heat.
Serve in warmed bowls with a dollop of Greek yoghurt and the remaining bacon pieces. Taste before adding salt, because of the bacon.
I sometimes add a little paprika, instead of chilli.
This is a recipe based on one by Booths supermarket.
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Post by chocko1 on Nov 9, 2015 18:29:42 GMT
RED LENTIL SOUP - Serves 2
0.5 Syn per serving
100g dried red lentils
1 small onion, finely chopped
1 carrot, chopped
1 clove of garlic, crushed
600ml hot vegetable stock
2 level tbsp. BGTY crème fraiche - 1 Syn
1 tbsp. fresh parsley, chopped
Place the lentils, onion, carrot, garlic and stock in a pan, bring to the boil and simmer until the lentils are tender.
Transfer to a blender, along with the crème fraiche, parsley and seasoning, to taste. Blend until smooth.
Return to the pan to re-heat.
This is from the Diabetic web-site, Doreen, so thought you might be interested.
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Post by chocko1 on Nov 9, 2015 18:30:57 GMT
EASY MEXICAN CHICKEN SOUP IN THE SLOW COOKER - Serves 6
Syn Free
1 large onion, finely chopped
4 cloves of garlic, crushed
2 pounds of skinless chicken breasts
960ml chicken stock, made from 2 stock cubes
1 tbsp. ground cumin - or to taste
2 tsp. dried oregano
2 tsp. smoked paprika
Half tsp. chilli powder
2 x 400g chickpeas, drained and rinsed - can add less, of course
Scatter the onion and garlic over the base of your slow cooker.
Place the chicken breasts on top.
In a bowl, whisk together the chicken stock, cumin, oregano, smoked paprika, chilli powder and half a tsp. salt.
Pour this over the chicken and cook on Low for 6 hours.
Remove the lid and shred the chicken, using 2 forks. Stir in the beans. Add more stock or water if you want the consistency thinner.
Replace the lid and cook for a further 30 minutes, allowing the beans to heat through.
Serve with some shredded coriander, an extra dusting of smoked paprika, if you like AND the recipe suggests grating some Cheddar cheese over, just before serving!
Not tried this but thought it sounded just what we needed on these chilly evenings.
The recipe is by Andie Mitchell.
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Post by chocko1 on Nov 9, 2015 18:32:44 GMT
LENTIL AND VEGGIE SOUP - Serves 4
Syn Free
1 large onion, finely diced
2 sticks of celery, finely chopped (opt)
2 cloves of garlic, crushed
1 tsp. dried oregano
500g sweet potatoes, peeled and cut into 1.5cm
400g can brown lentils in water, drained
400g can chickpeas, drained and rinsed
400g can chopped tomatoes
150g green beans, topped and tailed and cut into 2cm pieces
500ml vegetable stock
Spray a large, non-stick pan well with Frylight and cook the onion and celery until softened.
Add the garlic and oregano and cook, stirring, for one minute.
Add the sweet potatoes and cook for 1 minute, before adding the stock, lentils, chickpeas and tomatoes.
Add 325ml of boiling water and bring to the boil.
Reduce the heat and simmer, partially covered, until the potato cubes are tender.
Add the green beans to the pan and simmer for about 4 minutes, or until the beans are just tender.
Serve, sprinkled with black pepper and, if liked, stir through some FF natural yoghurt.
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