Easy Red Lentil Soup

An easy to make soup that’s perfect for autumn

Servings:    6

Smart Points:    2

No Count

Cooking time:    5mins prep + 30mins cooking

Ingredients

  • 1tsp healthy oil
  • 2 medium onions, finely chopped
  • 250g carrots, finely chopped
  • 110g red lentils
  • 3 vegetable stock cubes made up with 1.7l boiling water
  • salt & pepper

Method

  1. Heat the oil in a large saucepan. Add the onion and carrot and cook gently until soft, without browning.
  2. Add the stock and the lentils.  Cover and simmer for 30 minutes.
  3. When the lentils and vegetables are tender, blend until smooth.
  4. Reheat.  Season to taste and serve.

Minestrone Soup

A filling yet summery soup.Minestrone Soup

Servings:    4

Smart Points:    4

No Count   (if made with wholemeal pasta.  If made using white pasta, allow 1SP/serving)

Cooking time:    10mins prep + 35mins cooking

Ingredients

  • 1tsp healthy oil
  • 1 medium onion, finely chopped
  • 1 medium carrot, finely chopped
  • 2 cloves garlic, crushed
  • 1 leek, sliced
  • 1 small potato, diced
  • 400g tin chopped tomatoes
  • 1tbsp tomato puree
  • 1 vegetable stock cube made up with 600ml boiling water
  • 2tsp dried thyme
  • 1 bay leaf
  • 30g soup pasta or macaroni
  • 200g tin baked beans
  • salt & pepper

Method

  1. Heat the oil in a large saucepan. Add the onion, carrot and garlic and cook gently until soft, without browning.
  2. Add the leek and potato and cook gently for 5 mins.  Add a splash of stock if the vegetables begin to stick to the bottom of the saucepan.
  3. Add the tomatoes, tomato puree, stock, thyme and bay leaf.  Bring to the boil, cover and simmer for 20mins.
  4. Add the pasta and baked beans then simmer for a further 10mins until the pasta is just cooked.
  5. Season to taste, then serve.

Top Tip: Sprinkle with a tablespoon of freshly grated Parmesan before serving for an extra 2SP per serving (dish will no longer be vegan). 

Spicy Chicken, Tomato & Chickpea Soup

An incredibly simple, tasty and filling soup.Spicy Chicken, Tomato & Chickpea Soup

Servings:    4

Pro Points:    7

Simple Start:    Yes

Filling & Healthy:    0

Cooking time:    1 hour 35 minutes

Ingredients

  • 1tsp healthy oil
  • 1 large onion, finely chopped
  • 2 medium (165g each) chicken breasts, cut into small cubes
  • 1/4tsp chilli powder
  • 1tsp ground turmeric
  • 1tsp ground cinnamon
  • 150g tomato puree
  • 1.5l vegetable stock made with 2 stock cubes
  • 410g can chickpeas, rinsed
  • 40g whole wheat pasta, broken into small pieces
  • 3tsp dried mint
  • Juice of 1/2 lemon
  • 2tbsp 0% fat natural yogurt

 

Method

  1. Heat the oil in a large saucepan. Add the onion then cover and cook gently until soft, without browning.
  2. Add the meat and brown well.
  3. Add the spices and tomato puree. Cook for 2 minutes, stirring frequently.
  4. Gradually add the stock over a period of 15 minutes in order to maintain a thick consistency. When all the stock is added, cover and simmer for 30-40 minutes, stirring occasionally.
  5. Add the chickpeas then simmer for a further 5 minutes.
  6. Stir in the pasta and simmer for 7 minutes.
  7. Add the mint and simmer for 1 minute more.
  8. Stir in the lemon juice and season to taste.
  9. Serve garnished with 1/2tbsp yogurt per person.

Spicy Bean Soup

This is so incredibly quick and easy I almost feel fraudulent for posting it as a recipe.  But it’s so delicious and filling I thought it would be mean not to share.Spicy Bean Soup

Servings:    2

Pro Points:    4pp

Simple Start: Yes

Filling & Healthy:    0pp

Preparation time:     0mins

Cooking time:    10-15mins

Ingredients

  • 400g tin mixed bean salad, drained and rinsed
  • 400g tin chopped tomatoes
  • Handful chopped, frozen spinach
  • Handful of frozen sweetcorn
  • 1/2tsp chilli flakes
  • 1/2tsp paprika
  • 1/4tsp ground cumin
  • Vegetable stock cube

Method

  1. Put all the ingredients into a medium saucepan and bring to the boil.
  2. Stir in hot water until the soup reaches your preferred consistency.
  3. Bring back to the boil then reduce the heat and simmer until cooked through (approximately 5-10mins).
  4. Serve.

Top tip: If you have any, stir in some chopped fresh coriander before serving.