Syn Free Mushy Pea Curry | Slimming World

We didn’t know what to expect the first time we tried it, but as it turns out this Syn Free Mushy Pea Curry is an ideal Slimming World substitute for chip shop curry.

Syn Free Mushy Pea Curry

For the full list of ingredients and comprehensive instructions, please see the recipe card at the end of this post. Before you scroll, there’s important stuff in the blurb 👍

Perfect with rice and some Slimming World chips, and the good thing is you can add whatever speed veg you want. We like to add some cauliflower, broccoli, carrots, green beans and mushrooms to ours.

We use chicken breast in our Syn Free Mushy Pea Curry, but you could just as easily use pork, prawns or just veg if you prefer.

Some of you love this Syn Free Mushy Pea Curry recipe!

If you make this recipe, snap a pic and hashtag it #pinchofnom — We love to see your creations on Instagram, Facebook, & Twitter!

Whenever we need to replace oil in cooking we use Frylight. Perfect for everyday frying and cooking, it delivers exactly one calorie per spray, which makes it Syn free! The Olive or Rapeseed Oil flavours are ideal for this Syn Free Mushy Pea Curry recipe.

Frylight Find Out More

Synning the sweetener in this Syn Free Mushy Pea Curry

As you will probably know Slimming World have brought out some new recommendations regarding the syn value of granulated sweeteners. Slimming World have confirmed what this change means.

Where there is 1 tbsp or more being used per serving they recommend members count 0.5 Syn per tbsp. If using smaller amounts, like a pinch or teaspoon, there’s no need to worry about Syns at all.

The recipe for this Syn Free Mushy Pea Curry uses 1 tablespoon of sweetener and is divided into 6 portions. So that means there’s no need to add any extra syns on for the sweetener itself.

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What is Sukrin?

We use Sukrin 1 which is an all-natural granulated stevia sweetener alternative to sugar with zero calories. You can grab Sukrin 1 over onAmazon UK.

Syn Free Strawberry & Vanilla Waffles


Sukrin 1 doesn’t have that strange after taste that a lot of artificial sweeteners do! It also shares the exact same sweetness and weight to sugar – which makes it really easy to substitute in recipes like this Syn Free Mushy Pea Curry.

Syn Free Mushy Pea Curry

If you are using a powdered sweetener, then please check how it compares to sugar. In some cases you’ll need to use less, as powdered sweeteners weigh less.

That being said you don’t have to use Sukrin – there are lots of other high quality granulated sweeteners available from the supermarket, such as Canderel Sugarly, and Natvia.

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Syn Free Mushy Pea Curry

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Pre-Order Our Cookbook Now!

We’ve been squirrelling away doing squirelly things behind the scenes and can finally announce that our very first cookbook is available for pre-order!!

Pinch Of Nom Cookbook - preorder

The book will feature 100 recipes – around 80 of them BRAND NEW and not available anywhere else. Full colour photographs, hardback, a quality book that will stand up to frequent use!

Each recipe has been taste tested by twenty members of the Pinch of Nom community to ensure that they are amazing.

The book will be released on the 21st March 2019, and if you pre order now you won’t be charged until it’s released.

Check out our cookbook page for more information!

Syn Free Mushy Pea Curry

Votes: 75
Rating: 3.64
Rate this recipe!


Prep Time

Cooking Time

people 10 minutes 30 minutes



Slimming World 

382kcal 4

Smart Points (Flex/Freestyle)



Per people Per people Per people
Suitable For Freezing icon Dairy Free icon
Please don't take a screenshot. These recipes are updated often!
if you get a blank screen when printing, please open the website in a browser & not the facebook app.

  1. Sauté the onions, garlic and mushrooms in a few sprays of low fat cooking spray
  2. Add the tinned ingredients, stock cubes, curry powder, chilli powder and Sukrin/honey bring to the boil and then simmer for 20 minutes
  3. While this is cooking sauté the diced meat and all the extra veg
  4. After 20 minutes remove the curry from the heat and blend until smooth in a food processor
  5. When smooth add to the pan with the meat and veg and simmer for another 10 minutes
  6. Season to taste

If you make this recipe, snap a pic and hashtag it #pinchofnom — We love to see your creations on InstagramFacebook, & Twitter!


We use a fan assisted oven for all of our recipes. Need help converting the temperature for your oven? 

Click here for our oven temperature conversion guide.

This recipe can be frozen, but please remember to do the following;

- Freeze it as soon as it is cold enough.
- Use a container or bag that is suitable for freezing.
- Defrost thoroughly before reheating (you can use the defrost setting on your microwave.)
- Make sure it is piping hot all the way through before serving.


Syn values given are correct at time of writing but may not always be accurate.

This website is UNOFFICIAL and in NO WAY part of or representative of Slimming World. 

We aren’t trained by Slimming World nor authorised to give Slimming World advice. Any advice given here should not replace the advice of your Slimming World consultant.

Ideally, you should check with Slimming world for the most up to date Syn values using official resources such as; the Syns calculator, Syns Online on LifelineOnline or by calling the Syns Hotline on (0906) 851 8518.

Although attempts to provide accurate nutritional information, these figures should be considered estimates. Varying factors such as product types or brands purchased, natural fluctuations in fresh produce, and the way ingredients are processed change the effective nutritional information in any given recipe. Under no circumstances will be responsible for any loss or damage resulting for your reliance on nutritional information.

We kindly ask that you share this recipe via the share buttons and not via screenshots. 

As our recipes change often in accordance with syn value changes, we want to ensure that they're as accurate as possible at all times. 

If you use or re-create our recipes we kindly ask:

  • That you credit us by not only screenshot but linking to our original recipe post
  • You don't reproduce the recipe in full
      1. Hi Bernadette
        The onions, garlic and mushrooms that are sautéed in step 1 of the instructions will form part of the sauce, so will be blended. If you like them, you can add extra mushrooms with the meat and other vegetables at step 3. 🙂

  1. Had this as my Saturday night takeout replacement, whilst everyone else stuffed their faces with Chinese takeaway!!
    Sat there with my halo gleaming!

    DELICIOUS!! So tasty, and full of speed food! YESSS

    Actually can’t wait to make again, everyone else had a little taster too, all very impressed!

    1. Hi Natalie
      I love mushy pea curry!! People who’ve never tried it sometimes make a face, but they usually change their minds when they taste it for themselves! 😀 Freezes well, too.

    1. Hi Simone
      Yes, all the ingredients are either S or P foods, and the storecupboard ingredients, spices etc are fine on an SP day too.

    1. Hi Christina
      It would certainly be worth a try, but I know from what others have said that baked beans etc can burn on the base of the soup maker, so please check the manufacturers handbook for further guidance.

  2. I can’t eat baked beans (they make me gag) would this taste very different without them or can you not taste them in the curry ?

    1. Hi Sheila
      You blend the sauce and once that’s done, it’s very hard to tell that there are baked beans in this by texture or flavour.
      Give it a try – it’s one of my favourites! 🙂

    1. Hi Jasmine
      A rough guide is 1 Syn for every 20 calories, but this only works for food that does not have a free food allowance. Also, if it’s not on the app you can work it out using the Syn calculator or the Snackulator on the SW website.

      We don’t allow syn requests in this group, but if you don’t have access to the SW website then there are a number of FB groups dedicated to providing Syn values.

      You can ask for Syn values in the How Many Syns Facebook group. Or you can look at syn values in the Syns Allowed Facebook Group.

  3. Hi,

    I’m planning to make this very soon. I saw the earlier reply about making it in the slow cooker which is how I plan to make it. Would you recommend sautéing any of the veg first, or just put everything in? Thanks

    1. Hi Katie
      I never precook the veg for the slow cooker when I’m making this recipe. Just sling it in and let the slow cooker work it’s magic!! 🙂

    1. Hi Laura
      If you’re using this recipe you don’t need Mayflower sauce. If you choose to use it in a recipe, you would need to count the Syns. 🙂

    1. Hi Cherie
      I bung everything into my slow cooker and cook on high for at least 3 to 4 hrs. (I don’t blend the sauce to make it smooth, just eat it as it is.) Thanks for getting in touch!

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Slimming World Recipes
A blog started by 2 chefs on their Slimming World journey, evolving into an epic adventure shared by many!