Fisherman's Soup

If you love fish and seafood you with love this soup, light and refreshing, but warming on a cold winters night! Synfree on extra easy, and very filling, full of protein from the fish and there's superfree in there too.
You will notice in my method that i cook the squid for a long time, with squid it either has to be quickly seared or simmered for at least 30 minutes for it be tender.

This recipe makes 2 large bowls or 4 for starters.

Ingredients

1 onion finely diced
2 garlic cloves finely chopped
1 red pepper finely diced
1 large carrot finely diced
½ tsp chilli flakes or more if you like it hotter
1 tin tomatoes
750ml fish stock
1 tsp dried oregano
½ tsp celery salt
1 tsp paprika
salt and pepper
2 tbsp capers
1 packet frozen prepared squid, i get mine from Asda, cut into rings, use the tenticules too.
2 tilapia fillets
20 large shrimp
Basil to serve


Method

In a large pot sprayed with frylight fry the onions until soft, add the carrot, pepper, garlic and chilli flakes, fry for 4 minutes. Pour in the tomatoes and stock then add the herbs and spices.
Add the capers and squid, bring to a boil then simmer for 30 minutes. Add the shrimp and tilapia and simmer until they are cooked through then serve.

Spicy Beef and Red Pepper Soup with Giant Cous Cous

Soup!!! Think i may have to start a page for soups, there is nothing like a hot steaming bowl in this weather and when it's got a little kick it makes it all the better!!
To bulk this dish out i added some giant cous cous and it was fab! It didn't make it heavy but made it slightly more filling.
You could add rice or orzo to it also.
This dish is synfree on extra easy, so even better, you could use some of your syns for a nice chunk of bread to mop the bowl out!!

I managed to make 6 portions out of these ingredients.

Ingredients

1 kg minced beef 5% fat or less
1 onion finely diced
2 red peppers finely diced
2 garlic cloves finely chopped
1 red chilli deseeded and finely chopped
1 tin tomatoes
500ml passata
500ml beef stock
500ml vegetable stock
1 tsp smoked paprika
1 tsp dried basil
1 tsp dried parsley
1 tsp dried oregano
one large handful of giant cous cous

Method

In a large pot sprayed with frylight brown the minced beef then remove. Add the onions to the pot and fry until soft, then add the peppers, chilli and garlic fry for 2 minutes. Add the rest of the ingredients apart from the cous cous, bring to a boil, return the mince to the pot, cover and simmer for 30 minutes. Stir in the cous cous and cook for about 15 minutes until it is cooked.

I like to serve mine with some avocado and goats cheese, but remember to syn them if you do.

Red Lentil, Jalapeno and Lime Soup

I was a bit apprehensive about this soup as i don't usually like beans and pulses, i was worried it would have a really grainy texture.
I couldn't have been more wrong, it was smooth and creamy!
You have a bite from the jalapenos and a zing from the lime, that makes you just keep on eating it, i had to go back for more!!

It is syn free on extra easy, and the pot i made served 6.

Ingredients

1 large onion chopped
2 carrots chopped
2 green chillies deseeded
1 inch ginger
1 tsp cumin seeds
4 tbsp red lentils
500g passata
750ml vegetable stock
salt and pepper
zest and juice of 1 lime
handful coriander leaves
6 tbsp fat free yogurt

Method

In a blender blitz the chilli and ginger.
In a large pan sprayed with frylight, fry the onions and carrots until soft. Add the ginger and chillies and fry for 1 minute, add the cumin seeds and lentils, stir together then pour in the passata and stock, season to taste, then bring to a boil and simmer over a low heat for about 45 minutes, and the lentils and carrots are soft.
Using either a stick blender or a normal blender, blend the soup until it is smooth, return to the heat and warm through, take off the heat and stir in the lime juice and zest.

Serve up with a dollop of yogurt and a sprinkling of chopped coriander.

Tomato and Fennel Soup

When you're feeling under the weather and need something comforting to eat but don't have the energy to spend a long time stood in the kitchen, then this soup is perfect!!

It is quick and easy to make and warm and comforting to eat, especially if it's served with a grilled cheese sandwich........

Syn free on extra easy (just the soup)

Ingredients

1 large onion sliced
1 large fennel bulb thinly sliced
2 garlic cloves finely chopped
1 tsp mixed herbs
1 litre passata
500ml vegetable stock
salt and pepper to taste

Method

In a large pan sprayed with frylight, fry the onions and fennel till soft and golden.
Add the garlic and fry for 1 more minute, sprinkle in the herbs and pour over the passata and stock bring to a boil then simmer for 30 minutes until the soup has thickened slightly. Season to taste and then blend the soup with a hand blender or in a blender, return to the heat and warm through.

Super Speed Soup

This soup is perfect if you want to speed up your weight lose, or top up your super free food.
This batch makes about 8 large portions.


Ingredients

1 tin mixed bean salad
1 tin green lentils
2 tins tomatoes
1 tin baked beans
A handful split lentils
1 inch of fresh ginger
3 cloves of garlic
2 large leeks
1 large onion
4 carrots
2 parsnips
1 red pepper
1 yellow pepper
1 orange pepper
2 vegetable stock cubes
Pepper
Mixed herbs
1 tsp celery salt
1 tbsp paprika
1 tbsp soy sauce

Method

Chop up all the vegetables, put everything into a large pan, give it a stir, fill with water till everything is covered. Bring to a boil then simmer for about 20 minutes till everything is tender.
You can eat it chunky or blend it till its smooth.