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It's getting to be that time of year so here's a few of my favourites, please add yours.

Hearty Chicken, Lentil & Butternut Squash Soup

Free on extra easy

1 large onion
3 cloves of garlic
1 small butternut pumpkin
1 sweet potato
2 large carrots
1 large parsnip
1 large swede
½ cup split red lentils
4 skinless boneless chicken thighs
1.5 litres chicken stock
Salt & pepper
Chopped fresh parsley
1 heaped teaspoon paprika

Peel and roughly chop all the veggies.

Sweat the onions and garlic in the frylight until translucent.

Throw in all the other veggies, stir well and allow to cook for about 15 minutes, stirring regularly so it doesn't burn at the bottom.

Add the lentils and stock. Mix well and bring to the boil then lower the heat to a simmer.

Add the chicken thighs on top of the veggies but submerged in the stock. Allow to cook for 15 minutes. Take the chicken out and set aside.

Allow the veggies to cook until very soft, then blitz with a hand blender to your desired texture. Shred the chicken and add back to the soup. Mix well and add parsley and paprika.
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Pumpkin and Chilli Soup

1 onion
1 kg pumpkin peeled deseeded and chopped or butternut squash
1 tsp ground coriander
2 red chillies
400 ml hot vegetable stock.

Fry onion in frylight, add pumpkin, coriander and chilli and cover with lid and steam over low heat for 10 minutes
Add vegetable stock and simmer for 5 minutes then blitz until smooth.
Spiced Carrot Soup

green or extra easy 1syn for the lot

Serves 2

Freezing recommended

1 tsp cumin seeds
350g carrots, diced
150g potatoes, peeled and diced
1 small onion, chopped
1 garlic clove, crushed
1 tbsp tomato puree (1syn)

600ml vegetable stock
salt and pepper

In a small heavy based pan, toast the cumin seeds for 2-3 minutes over medium heat until you begin to smell the aroma of the spice. Remove from the heat and set aside.

Place the carrots, potatoes, onion, garlic, tomato puree and stock into a large pan and bring to the boil. Reduce the heat, cover and simmer for 20 minutes.

Blend the soup until smooth and add the toasted cumin seeds. Season to taste & serve.
French Onion Soup

Free on red, green and extra easy

2 tbsp bovril
1 tbsp teriyaki sauce or soy sauce
1 litre water
2 large onions
1 bay leaf
5 spray Fry Light Sunflower Oil Spray

Fry onions gently until golden brown. Pour on 1ltr boiling water then stir in bovril. Add bay leaf & teriyaki sauce or soy sauce.
Cook on gentle simmer for 10 to 20mins until onions fully cooked.
Remove bay leaf before serving
[FONT=&quot]Asian-Inspired Soup

140 g pak choi, chopped
150 g Chinese cabbage, chopped
3 cloves garlic, minced
20 g ginger, thinly sliced and julienned
100 g oyster mushrooms
100 g spring onions, chopped
140 g water chestnuts, canned, sliced
1 medium red pepper, thinly sliced
1440 ml vegetable stock
70 g beansprouts
200 g mange tout
2 tbsp soy sauce
25 g fresh coriander, finely chopped

Put pak choi, Chinese cabbage, garlic, ginger root, oyster mushrooms, spring onions, water chestnuts, pepper and vegetable stock into a large soup pot. Cover and bring to a boil over high heat. Reduce heat to low and simmer, partly covered, for about 10 minutes. Toss in beansprouts and mangetout during the last 3 to 4 minutes of simmering.

Add soy sauce and coriander. Serve.
Mexican Inspired Soup

Free on all plans

200 g sugar snap peas, cut into bite-size pieces
3 cloves garlic, fresh, minced
2 medium courgettes, cubed
400 g canned, chopped tomatoes
25 g fresh red or green chillies
1 medium onions, chopped
1 medium red green or yellow peppers, chopped
½ tsp ground cumin
1 tsp fresh oregano
1440 ml vegetable stock,
¾ tsp salt
2 tbsp fresh lime juice
25 g fresh coriander, chopped

Put sugar snap peas, garlic, courgettes, jalapeno, chopped tomatoes, chilli, onion, pepper, cumin, oregano and vegetable into a large soup pot. Cover and bring to a boil over high heat. Reduce heat to low, and simmer, partly covered, for about 10 minutes.
Stir in salt, lime juice and coriander. Serve.
Thai Butternut Squash Soup
Originally from WW magazine

Free on all

Low fat cooking spray
1 large onion, chopped
2 sticks celery, chopped
15g (1/2oz) fresh ginger, chopped
2-3 cloves garlic, chopped
2 lime leaves shredded (optional)
2 tsp Thai 7 Spice powder (I always use 1tsp as it's too hot for me)
600g (1lb 5oz) squash, peeled, de-seeded and chopped roughly
600ml (20floz) veg stock, made from a cube
Handful of fresh coriander, chopped, plus some for garnish

Spray pan with low fat cooking spray and sauté the onion, celery, ginger, garlic and lime leaves, if using, for 5-6 mins to soften.

Add the Thai 7 spice powder and squash, and stir together. Pour in stock, bring to boil, cover and simmer for 20 minutes or so until all the vegetables are soft.

Throw in the coriander, pour the soup in blender and blend until fairly smooth (depending how chunky you like it).

Season and serve with more coriander sprinkled over.

This soup can be frozen.
Tuscan-style Pasta & Bean Soup

From a Napolina advert:

Serves 4
2 syns the lot for Green or extra easy

1 large onion, chopped
1 celery stick, chopped
1 courgette, chopped
1 tbsp fresh rosemary leaves, finely chopped
2 garlic cloves, crushed
2 tbsp tomato puree (2 syns)
2 x 400g cans chopped tomatoes
1 vegetable stock cube
100g pasta, small shapes
1 x 410g can cannellini beans, drained
700ml boiling water

Heat the frylight in a pan and sweat the onion and celery for 10 minutes.

Add the courgette, rosemary and garlic and cook for 5 minutes. Stir in the tomato puree, tomatoes and boiling water. Crumble in the stock cube and season to taste.

Meanwhile cook the pasta until nearly cooked, drain well.

Add the pasta and beans to the soup and heat through for 5 minutes.

Ladle into bowls and serve.

You can add a little grated cheese if you like from your HE or syns.
Butternut Squash & Ginger Soup

Serves 4

Free on all plans

frylight1 medium onion, peeled and chopped
2 cloves garlic, crushed
700g/1½lb butternut squash, peeled and chopped
2" (5cm) freshly grated ginger root
a pinch freshly grated nutmeg
to taste salt and freshly ground black pepper
900ml/1½ pts light vegetable stock

Saute the onion and garlic in the frylight for 5 minutes covered, without browning.

Add the butternut squash, ginger, nutmeg and a little seasoning. Cover and continue to cook for a further 10 minutes stirring occasionally to prevent browning.

Add the stock, bring to the boil and simmer for 20 minutes or until the squash is tender.

Puree the soup in a blender or processor. Reheat to serve
The simplest Pea Soup ever...

Green or extra easy....free

Take 1 pack frozen Mushy Peas (Morrisons sells them)

Empty the whole pack into a pan and cover with stock. Simmer until cooked (see pack to see how long they take). Blend with stick blender adding extra stock if necessary to thin it down to your desired thickness.

Add ham/cooked gammon if you want to make it pea & ham.

You could also do this with tinned mushy peas if you wanted.
Another for a green day or extra easy:

Serves 2

Milk from HEA or syns

Low fat cooking spray
1 onion chopped
2 garlic cloves crushed
300g button mushrooms chopped
500ml skimmed milk (use from HEA, or syn)
2 slices dried porcini mushrooms
2x 400g cans butter beans drained & rinsed
1 teaspoon dried or fresh thyme chopped
small bunch fresh parsley or thyme chopped
salt & freshly ground black pepper

1) spray large non stick pan with low fat cooking spray gently fry onion & garlic for a minute.
2) add the butter mushrooms fry for a few minutes on high heat once the mushrooms start to look cooked add the milk,porcini mushrooms,beans & thyme.
3) scrape any bits that have caught on the bottom of pan into the soup.
4)bring to boil then simmer for 10 minutes then liquidise taste and adjust the seasoning it necessary.
5) sprinkle with the fresh parsley or thyme to serve.
Hot & Sour Chicken Soup

free on all plans

[FONT=&quot]2 chicken stock cubes
1 1/2 pint water
1 fresh green or red chilli
1 clove garlic
5 spring onions
small portion of mushrooms
2 tablespoons of fresh coriander
1 egg
1 tablespoon soy sauce
juice from 1/2 lime
zest of 1 lime

Put stock in pan and bring to boil
Add finely chopped chilli and garlic and simmer for a few mins
Add other ingredients except mushrooms onions and eggand simmer gently to allow flavours to combine.
Add onions and mushrooms and simmer for a few more mins.
Beat the egg and add to the soup in a steady stream, stirring off the heat, the effect is to get 'ribbons' of egg in the soup.
Stir in coriander and serve.

Spicy Chickpea Soup

Green or Extra easy free

Servings | 4
1 onion, chopped
2 garlic cloves, crushed
1 red chilli, deseeded & chopped
2 tsps ground cumin
1 tspn ground cinnamon
I med butternut squash, peeled, deseeded and diced small.
850ml (1.5 pts) veg stock
1 x 400g can chopped tomatoes
1 x 410g can chickpeas, drained and rinsed.

In a large saucepan, fry onion in frylite till soft, 3-4 mins add a splash of stock needed to prevent sticking.
Stir in garlic, chilli, spices & cook for 15 secs over med heat, then mix in butternut squash, stir to coat in spice mixture.
Add 3 tblspns stock, cover & simmer over med heat for 5 mins.
Pour in reamining stock, tomatoes, half of can of chickpeas and seasoning.
bring to boil, cover and simmer for 20 mins, or until squash is cooked.
Cool slightly, then blend till smooth. Stir in remainig chickpeas, adjust seasoning and reheat gently if needed before serving.

Bright Red Pepper Soup

Serves 4

Free on all

2 Onions, finely chopped
1 garlic crushed
3 red peppers, cored, deseeded and roughly chopped
2 courgettes, roughly chopped
900ml vegetable stock made with Bovril.

Heat a pan sprayed with fry light and fry the onions, add the garlic and cook for one minute.
Add the peppers and half the courgettes . Fry for five to eight minutes. Add the stock, with the salt and pepper to taste. Bring to boil, then simmer for 20 minutes.
When the veg is tender, whizz in blender until smooth. Reheat and serve with the remaining chopped courgettes.

Tip: a swirl of VLF natural yogurt and chopped chives looks good.
Broccoli & Chicken Spiced Pot

Red or Extra easy : free

A quick to make, very clean tasting soup that is packed with fresh Thai-influenced flavours.

Serves 4

5cm (2") piece ginger, cut into matchsticks
2 cloves, garlic, finely chopped1 stem lemon grass, finely sliced
1 medium hot red chilli, finely chopped
2 skinless, boneless chicken breasts, finely sliced
1 litre chicken stock
freshly ground black pepper
2 tbsp soy sauce
250g broccoli
bunch fresh basil

Heat the frylight, add the ginger, garlic, lemon grass and chilli and cook gently for 3 mins. Add the chicken and cook 5 mins more. Add the stock, soy sauce and seasoning and bring to a simmer. Cook 10 mins.

Trim broccoli into small pieces and add to the soup. Cook for 2-3 mins. Add the basil leaves and serve.
Roast vegetable & pasta soup

Hi there, I made this yesterday & it was yummy, made enough for me for lunch & a snack mid afternoon (was my 1st day so trying to fill myself up)

1 stick celery
1 red pepper
few ripe tomatoes
clove of garlic

*add after roasting
1 tin chopped toms
1-2handfuls of small pasta shapes

I chopped all of the above & whacked into the oven, sprayed with fry light & I also added a splash of balsamic vinegar

When it was cooked I whizzed it up with a stick whisk & added a tin of chopped tomatoes & pasta shapes then simmered until the pasta was cooked - adjust consistency to suit if more liquid is needed add water, I also added worcester sauce & some dried herbs & a dash of tabasco



Wanting Is The Key
S: 22st8.8lb C: 11st5lb G: 11st5lb BMI: 26.5 Loss: 11st3.8lb(49.81%)
yes guys even reading about these soups has me tongue watering but brill thread as we heads into the cold days, no better filler than soup n a potato/pasta

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