Last week I was enjoying crisp fresh salads in the sunshine – today, it is much cooler, dark with clouds and pouring down with rain so thought it was a good opportunity to make a home made, syn free version of a soup I noticed recently in the chilled section of my local supermarket. Shop bought fresh soups are usually quite good but…they’re often unecessarily high in calories and unpronouncable ingredients that I don’t take too kindly to. So, here’s my version and I must say, it was with little effort and tasted great. I used coconut fry light as it imparts a wonderful flavour and aroma to all asian foods but you can use any. You could also add in a swirl of fat free or dairy free yoghurt alternative for a creamy touch (don’t forget to check the syns!)
Ingredients – Serves 2
Coconut Fry Light
1 glove pressed garlic
1/2 inch of peeled fresh ginger, finely chopped
1/4 cup each of white onion & carrot, chopped small
Bombay Spice Blend – 1 tsp each of ground coriander, cumin with 1/2 tsp each of turmeric and chilli powder
1 tin chopped tomatoes
1 tbsp tomato puree
1 tbsp lemon juice
1/2 cup vegetable stock
1/4 cup dried red lentils
1/2 cup yellow split peas (part-cooked, see below)
1 cup frozen cauliflower florets, roughly chopped
1/4 cup frozen spinach
Salt & Black Pepper to taste
2 tsp dried coriander
1/2 bunch fresh coriander, roughly chopped (reserve a little to garnish)
1. Cook the yellow split peas for 10 mins in plenty of boiling water, drain and rinse. Whilst the peas are cooking, make up your Bombay Spice Blend and put to one side.
2. Put a large non stick saucepan on the heat, spray with coconut frylight and gently fry the garlic and ginger, onion and carrot for a few mins.
3. Add the spices and stir gently, continue to cook for another 2 mins
4. Tip in all the remaining ingredients and stir until well mixed. Put the lid on and simmer for 25 minutes.
5. Take off the heat & leave to sit for 5 mins.
6. Pulse with a stick blender until thick but still chunky. Ladle into 2 bowls, sprinkle over the remaining fresh coriander to serve.
Slimming World – Syn free! I served mine with a slice of wholemeal toast from a 400g loaf for 3 syns or use as half your daily Healthy Extra B Choice.