Vegetable and chickpea soup

Serves 4
Each serving is :
Free on Extra Easy
Free on Green
8 Syns on Original

• 1 large red onion , peeled and finely chopped

• 4 celery sticks

• 2 large garlic cloves , peeled and crushed

• 1 carrot , peeled and finely diced

• 1 small red chilli , deseeded and diced

• 1,2 litres boiling hot vegetable stock

• 200 g small baby new potatoes , peeled and cut into small chunks

• 100 g fine asparagus tips

• 200 g canned chickpeas , drained

• 200 g frozen soya beans or broad beans

• salt and freshly ground black pepper

• a small handful each of fresh flat-leaf parsley and fresh mint , chopped

1. Place a large non-stick saucepan over medium heat , add the onion , celery , garlic , carrot , and red chilli and stir fry for 1-2 minutes.
2. Pour over the vegetables stock , bring to boil then add the potatoes. 
3. Simmer   for 12-15 minutes or until tender.
4. Add the asparagus tips , chickpeas and the frozen beans for the last 4 minutes of cooking.
5. Season to taste and stir in the chopped herbs before serving.

Recipe come from All in One Extra easy  Slimming world book

Carrot , chicken and peas soup

serves 4 each serving is:
Free Syns on Extra Easy
Free  Syns on Green 

• 125 g Great Scot Vegetable Broth Mix ( Pearl Barley, Yellow Split Peas, Green Split Peas, Marrowfat Peas, Dehydrated Vegetable Flakes (potato, Carrot, Leek, Cabbage, Swede, Celeriac) 

• 450g carrots, peeled and chopped

• 1 large onion

• 1 leek 

• 250 g breast chicken , chopped

• salt and freshly ground pepper

• A handful of fresh coriander, finely chopped (optional)

1. Soak Great Scot Vegetable Broth Mix for at least 8 h 
2. Cook it for at least 40 min in 1 litre water 
3. Put theVegetable Broth Mix, carrots, onion, leek , breast chicken , ground coriander and  some of cold water in a large pan. Bring to the boil and boil for 10 minutes uncovered.
4. Reduce heat and simmer for 25 minutes.
5.  Remove from the heat and allow to cool slightly then blend using a hand blender.
6. Season and serve piping hot, garnished with fresh coriander.

Chilled yogurt and cucumber soup - no cooking!

SERVES 4
Syns per serving
Extra Easy  Free
Original: Free
Green: Free

Preparation time 5 minutes

• 2 large cucumbers
• 4 spring onions, trimmed and finely chopped
• 6 tbsp chopped mint leaves
• 500ml / 18f1oz iced water
• 400g /14oz very low fat natural yogurt
• 2 tbsp raspberry vinegar
• 1 tsp sweet paprika or cayenne pepper
•  a pinch of ground cumin
•  salt and freshly ground black pepper

1. Peel and halve the cucumbers lengthways. 
2. Using a small spoon, remove the seeds and discard.
3. Chop the cucumber roughly and place in a food processor with the spring onions, mint and iced water. Blend until smooth.
4.  Add the yogurt, vinegar, paprika (or cayenne pepper) and cumin, season well and blend again until smooth. 
5. Transfer to a bowl, cover and chill until required. 

Recipe comes from Slimming World 30-Minute Meals 

Tomato soup with rice

Extra Easy Free
Original Free
Green Free

Serves 4
Sysn per serving


Ingredients :

• Fry light 
• 1 onion , peeled and finely chopped
• 1/4 of swede , finely chopped
• 2 garlic clove , peeled and finely chopped
• 2 carrots ,peeled and finely diced 
• 0,5 l water or stock
• 400 g fresh tomatoes
• Freshly ground black pepper
• Bay leaf
• allspice
• 100 g cooked rice

Method :

1. Spray a saucepan with Fry light and place over a medium heat.
2. Add onion, swede, garlic, carrot and stir-fry for 2-3 minutes
3. Add water or stock , bay leaf ,allspice ,  tomatoes and bring to boil.
4. Reduce the heat to medium and cook for 20-26  minutes.
5. Remove  bay leaf ,allspice
6. Remove from the heat , season well and using a hand-held blender or food processor , blend until smooth. 
7. You can add more boiled water if the soup is too strong .Blend.
8. Ladle the soup into warmed bowls , add rice. Serve immediately.

Recipe based on Best ever Recipes , slimming world